How is you week going? Everyone I run into this month is wanting to get fit and get healthy again aftr their long summer break. We are slowly getting back into the swing of things here in Sydney, but the kids are still on school summer holidays and us Mum's often have to do our workouts from home. I remember those days, training my abs stretching while my two daughters were crawling all over me, lol.
We are in the middle of summer and if you are in Australia then it is hard not to be in your bikini or Swimsuit. But how does your tummy really feel after Xmas and New Year?
It's a great time to set new goals and new daily rituals. Get my Ab ritual I have been doing my entire life. Well let's just say since my 20's when I decided I need to clean up my own health and remove belly fat.
You know how great you fell when your tummy is toned and you are a kilo or two lighter. It's often not just about the way you look, but more importantly about the way you feel.
I have to say the biggest mistake people make when trying to lose weight is dieting. The best way to get in shape is to clean up your nutrition and lifestyle so you don't have to ever diet again. It is a good idea to have a mentor or coach to help support you through your lifestyle transformation.
There are key things to learn so you never feel hungry or like you are on a diet.
My tip today for you is start creating daily rituals. If you need a hand to get yourself where you truly want to be then please shout out and I will set up a time for a chat where you are at and how I can help you moving forward.
As we age it can feel like it get harder, here why we must keep doing the work so we don't have to do a huge Body Transformation down the track.
Let me educate you on how.
Practice 3x sets of 12 repetitions each exercise
Daily or 3-5 times per week is going to make a difference to your core. I begin my workouts with this routine everyday to keep my core nice and tight.
Enjoy Nicky xx
PS remember to send me any questions or set up a consultation with me soon.
Small apple + 10 almonds
WEIGHT LOSS PLATTER
1-2 fresh dates, raw broccoli, green or red capsicum, 10 almonds, 1 strawberry
Detoxification is one of the bodies most basic automatic functions of eliminating and neutralizing toxins through the colon, liver, kidneys, lungs, lymph and skin. Unfortunately in this day and age, the lifestyle majority of the world is living with pollution found in the air, water and food people eat, our bodies have a hard time keeping up. A chemicalised diet with too much animal protein, too much saturated and trans fats, too much caffeine and alcohol and added stress radically alters our internal ecosystem.
Detoxification through special cleansing diets is the best way to assist your body’s natural self- cleaning system. However, I have personally found even if your diet is good, a spring cleanse can revitalize your system and rid your body of harmful bacteria, viruses and parasites. It is a 3 Day step process that your mind and body will highly benefit from and while aligning this
Try a sample from my online 10 week Mind Body Transformation Program and you will feel the difference.
1. BANANA SMOOTHIE
1 banana, 4 strawberries,
1 orange. 1 cup Kale or spinach, 1 tbsp pre-soaked flaxseeds or sprinkle chia seeds. Blend until smooth
2. WEIGHT LOSS PLATTER
1-2 fresh dates, raw broccoli, green or red capsicum, 10 almonds, 1 strawberry
3. GREEN SALAD
2 cups spinach or cos lettuce, 1/4 red & 1/4 green capsicum, 1/2 avocado, 1/2 cucumber,
10 almonds, drizzle with olive oil and lemon
4. Raw Veges + Home made hummus
Carrots & Broccoli with fresh homemade Hummus (pre soak and cook 1 cup chickpeas, then blend with 1 clove garlic, 1 squeezed lemon, 2 tbsp tahini,
2 tbsp olive oil and pinch sea salt)
BEAN & VEGETABLE SOUP
1/2 cup of the following: cannellini beans, chopped carrots, celery, onion, broccoli and sweet potato, 4 sprigs parsley, (OPT add 100grams tofu). Add to pan and cover with water, cook. When cool, puree in blender.
Learn how to heal your body from the inside out
Over 10 years ago now, when I personally started to clean up my own health and lifestyle I launched my online 10 Week Mind and Body Transformation Program after putting my self through a transformation after giving birth to my second daughter.
At the time I thought I was reasonably healthy, but found myself falling into really bad habits, like drinking wine every night, going long periods without food, over exercising and really just to feeling my vibrant happy self. I started step by step and while I went through my own transformation I designed the program all written on the recipes I was making, the yoga & meditation I was practicing, my workouts, mindset and retreats.
I couldn't believe how amazing I started to feel so I wanted to share this with as many other young mums.
10 years on, I can really see the difference in my own health and vitality and now those who go through my program provide similar feedback.
10 Years on we have evolved so much with google, fitness programs and research. People are waking up and listening, as the ageing body really does need help, we can sit back and trust the packaged foods, stress lifestyle and our environment will provide longevity.
I see so many articles these days and social media posts, even doctors endorsing this clean living lifestyle. Its fabulous. But there is one thing I have noticed on my program, all my recipes and knowledge is beach,ing more and more popular. You will find everything you need on my 10 week program is you need to start small steps to making changes to your health.
There are foods that contribute to chronic inflammation, and there are many foods that combat inflammation and should be incorporated into your everyday meals. After publishing my three health and recipe books, believe me I researched and ate them all, the good ones that is.
I want to inspire you to think about healing your body from the inside out. Many people aren't aware of their gut, or no that there could be inflammation in the gut. Here is a few simple food types top eat more of and make them part of your lifestyle for gut healing and inner health.
They are all food types you will find in my 10 week program. So if yo are really struggling making changes, or not sure where to start of just need a mentor or support I do offer my program as a one to one coaching method, because I get people real results they are after by being coached step by step.
One of my biggest concerns 20 years ago was my joint pain and the family history of arthritis, so this was part of my motivating factor to practice yoga and learn all i good on nutrition to heal my own body and joints. Happy to say my joint pain and swelling in my knuckles, and click knees has gone.
Everyone's body and life is different and by having a more tailored program to suit you and your lifestyle is the way to go. You get to flesh out the habits and replace them with simple yet effective new ones.
So what is your issues in your body, do you have any niggles or pain starting to manifest away? Send me an email and let me know.
Just as there are foods that contribute to chronic inflammation, there are many foods that combat inflammation and should be incorporated into your everyday meals.
F O O D S
• Wild Salmon
• Extra Virgin Olive Oil
• Flaxseeds + Cold Pressed Flaxseed Oil
• Cabbage- hence why you see fermented Cabbage advertised as gut healing.
NUTRIENTS & SUPPLEMENTS
• Fish Oil- Flaxseed oil
• Curcumin •
(pea, rice, hemp, chia) O Clean and lean proteins:
• Green apples
• Strawberries • Beans
• Gluten-free oats
• Ground flax seeds • Nuts
Insoluble fiber foods:
• Brown rice
• Dark leafy greens • Fruits
• Green beans • Nuts*
• Whole grains
Lots of water! Get more tips on the 10 Week Mind Body Transformation Program by joining for a small fee today, it will change your life.
Quinoa promotes energy production and the formation of healthy bones and teeth. Eat it regularly and reap the health rewards.
1 cup (7 oz/200 g) quinoa, sprouted (see introduction)
½ cup (2 oz/60 g) gluten-free flour such as quinoa, amaranth or millet
2 tablespoons coconut oil
1 teaspoon garlic powder
1 Spanish (Bermuda) onion, ground
1 cup (2 oz/60 g) spinach, finely chopped
1 cup (2¼ oz/65 g) kale, finely chopped
2 carrots, peeled and finely chopped
½ red capsicum (bell pepper), seeds removed and finely chopped
1 tablespoon cumin
½ teaspoon cayenne pepper
½ teaspoon mild curry powder
¼ teaspoon Himalayan pink salt or Celtic sea salt
½ teaspoon cracked pepper
Hummus, to serve (see recipe)
Mixed green salad, to serve
Lemon wedges, to serve
In a large bowl, mix the coconut oil with the garlic powder and onions. Add the spinach, kale, carrots
and capsicum, then add the cumin, curry powder, salt and pepper. Mix in the quinoa, curry powder,
salt and pepper and fold the mixture well.
Shape into burgers and line on Teflex paper, then dehydrate for 2–3 hours at 115°C/240°F, or line on
baking paper and bake for 45 minutes at very low temperature.
Serve with green salad, a wedge of lemon
Cumin and Chia Hummus
Chickpeas are naturally low in fat and high in fibre. Eating them regularly can help reduce the risk of developing type 2 diabetes.
Makes 2 cups
2 cups (1 lb 2 oz/500 g) dried chickpeas, soaked overnight in water 1 garlic clove
1 teaspoon cumin
4 tablespoons sesame seeds
1 tablespoon chia seeds
1 tablespoon olive oil
1⁄4 cup (2 fl oz/60 ml) lemon juice
Place all the ingredients in the bowl of a food processor and blender or blend at high speed for 3 minutes, or until smooth. Store covered in the refrigerator for up to 3 days
So yum and clean eating.
Happy New Year!
Are you starting to feel really sluggish and tired from Festive Season?
On New Year’s Eve Day, my youngest daughter told me this, she felt tired, full of eating too much and didn’t like the way she was feeling. She is use to feeling energsied from her intense dance routine.
So I said to her “Trust me on this one, let’s walk to the beach, have a swim and a do yoga and some of your dance moves together”
It even seemed a struggle to get her walking, it has been hot and like everyone we are out of our routine with late nights and celebration after celebration.
After our 3hrs of moving, swimming, stretching dancing on the beach and just having the time of our life, we both felt energized and happy.
We all get off track at this time of the year. I believe it is important to let go of routine occasionally and relax, but there will come a time where your body will talk to you and it is vital to get back on track, immediately.
Don’t Panic, just follow my few simple steps to REST your energy, body and health.
Just follow these 7 simple yet effective steps to reset and recharge and you will be hitting those New Year Goals before you know it.
Start with Quality Sleep
If you have fallen into the ‘late night habit’or partying a little hard of the holidays, its important to realighn and be kind to your Temple, your body. If you are functioning in sleep deficit you are more likely to gain weight than the holidays. You crave more when you are sleep deprieved. So Step 1 Get to bed early tonight, aim to get at least 90 mins more than you have bee.
2. Get your gut cleansed
If you’ve been consuming lots of artificial sugars, alcohol and stodgy processed starchy foods, it’s time to take care of your stomach with nature. Choose one ingredient foods for the next 3 days to help you realign your gut. Opt for a turmeric tea or tonic to calm any gut inflammation.
3.Drink the Clean stuff
Drinking alcohol and sugary cocktails drinks, can leave you feeling fatigued- and not to mention cause havoc with your skin, energy, hormones, , leading to bloating and visible ageing. Ensure today that you get your 3 litres of water in – grab a new bottle to make it fun and your New Year Habit.
4.Get moving – release happy endorphines
This is the game changer, important if overindulging has got you feeling sluggish and tired from doing nothing. Just like my daughter was, trust me on this one. We can often think we need to rest if tired, its actually the other way around. I guarantee a solid hour of a walking, yoga, jogging, swimming or gym workout will have you feeling like you’re back on track in a flash. Whether you head to the gym or go for a walk, do something to get the blood and sweat flowing, do something you enjoy, you’ll feel the endorpines flourish you with happiness and vitality.
5.Eat Clean & Consistent
Just because you overindulged doesn’t mean that today is the day you start starving your body of nutrients by skipping meals or restricting yourself. Skipping meals will leave you feeling hungry and more likely to snack and binge later on, trust me I know. Follow the meals and snacks laid out in your 10WKMBT (Mind Body Transformation) meal plans and you’ll get back into a consistent routine and healthie habits so you can start feeling the energy and happiness back into your body. There is nothing worse in my mind feeling sluggish, heavy and tired. Feel energsied today so you can work towards your health and fitness goals today.
P.S. When you sign up to my January 10WKMBT (Mind Body Transformation) program for the 30 + and especiually Mum’s 40+ , you'll automatically RECEIVE one of my healthy Cook Books and go into the draw to win Private One to One Coaching with me. click here to join now www.nickyarthur.com.au
Check out the chat here with Andrew on Transformation and change for 2019.
It is that time of the year where people can easily get off track with their health, fitness and nutrition.
There is still time to re kick start your health before Xmas. Try this. I know you will reap the results and feel the effects of my gentle detox cleanse. For the full program you can contact me direct. Just fill out the form here on my website for more details. http://www.nickyarthur.com.auwww.nickyarthur.com.au
This is called living the Lifestyle Dream - feeling amazing. Everything else follows when you feel good and radiate from within.
Enjoy and remember to drop me a line and let me know. I will replY.
Namaste Nicky xx
2 DAYS RAW to get back on track.
REMINDER - DRINK LOTS OF WATER INBETWEEN MEALS AND MY LEMON & TURMERIC TEA RECIPES
NICKY'S HEALING TEA
1/2 inch of fresh turmeric or a 1/2 tsp of turmeric powder
1 litre of water, blend in vitamin, strain pulp. Store in a glass Jar.
To make a tea add 1/2 to hot water in a cup or glass.
Y 4 MENU
Day 1. BREAKFAST
Option 1 - Green Smoothie
2 cup spinach
1 cup kale
2 frozen banana
1 scoop protein powder
1 tbsp Coconut oil
1 Tbspn Chia seeds and 1000mls water
This recipe will make enough for 3 smoothies. Store in glass jars for keep fresh and ready to grab on the run. Drink with a straw.
Option 2 – Seeds and fruit
1 tbsp of pumpkin sunflower
1⁄2 tbsp chia seeds with 1/2 banana
1 fresh strawberry
1 tbsp goji berries (optional to have with almond milk)
Option 1 - KALE JUICE- Blend 3-4 large kale leaves with 1 litre of filtered water in the vitamix, strain any pulp into a large glass bowl, pour into recycled bottles. Store in the fridge. Use within 48 hrs
Option 2 – Chocolate ginger crunch - sweet tooth calling
1 cup pumpkin seeds, 1/2 cup sunflower seeds, 1 tsp Chia seeds, 1/2 cup goji berries, 1 tsp organic cacao powder, 1/2 tsp ginger spice, 1 tsp coconut oil add all ingredients to a bowl mix well.
Drink a small kale juice with this
LUNCH - Hummus beetroot spinach salad
1 cup baby spinach, 1 raw beetroot (grated or sliced), 1/2 cup walnuts, 1 cup broccoli or green beans for dipping sea salt
1/2 cup hummus on the side
Raw Hummus Chickpeas have a delicious nutty taste and are nutritious and filling.
They're versatile too. Make them into hummus or dips, sprinkle over salads or soak, dehydrate and mill into chickpea flour.
Raw Chickpea Hummus
1 can chickpeas,
1 tablespoon tahini
Juice of 1⁄2 lemon 1⁄2 garlic clove
3 tablespoons olive oil 1⁄2 teaspoon Himalayan pink salt or Celtic sea salt
Drain and rinse the chickpeas. Add all the ingredients to the bowl of a blender or food processor. Start on low speed and gradually increase to high speed. Blend well, for 4–5 minutes until creamy and smooth. If the hummus is too thick, add 1 tablespoon of water or olive oil. Store in a glass jar in the refrigerator for 3 days.
Add 1/2 cup to the salad.
Drink litre of water in between meals
AFTERNOON SNACK -
1 celery stalks, 1 small cucumbers, 1 cup green beans or broccoli
Optional have another Super Detox Green Juice or Super Simple Green Drink.
DINNER – Healing Soup - See recipe by emailing Nicky now.
NIGHTIME - CAN BE THE HARDEST TIME OF THE DAY FOR PEOPLE TO GET THIS RIGHT.
Taper off all food from 6pm. Please have magnesium and Olive leaf extract oil morning and night.
REMINDER - DRINK LOTS OF WATER INBETWEEN MEALS
DAY 5 MENU
Day 2. BREAKFAST
Option 1 - Green Breakfast Beetroot & spinach salad
1 cup baby spinach
1 raw beetroot
1/2 cup walnuts
1/3 Cup pumpkin seeds
1 cup broccoli or green beans for dipping sea salt
1/2 cup hummus on the side for dipping
Option 2 – Green Smoothie - STAY CONSISTENT!
Option 1 - Raw Food box
1 cup broccoli, 1 cup green capsicum & 10 almonds +1 green apple, 1 fresh date or fig
Option 2 Super Detox Green a Smoothie or the Kale Juice Super Alkalising Clean Green Drink Clean Green
1 cup of English Spinach – the darker greens the healthier. 1 small apple
1 inch ginger
1 tspn spirulina
1 tspn flaxseeds for extra fiber
1 tspn chai seeds for a bit of body and fullness. 500mls water - Blend well.
NOTE- DOING A LOT OF EXERCISE OR RUNNING AROUND, THROW IN 1/2 A FROZEN BANANA
LUNCH – My fav- watch the Yu tube clip here with my chef Made in Bali.
This healing and energising soup is very low in calories making it a great choice for weight loss. Serves 2
3 zucchini , peeled
Juice of 1 lemon
1 Tbspn coconut oil
1⁄4 teaspoon Himalayan pink salt
1 teaspoon ground ginger 1 teaspoon onion, diced 1 teaspoon maple syrup 1 teaspoon cumin
1 cup filtered water 1 tablespoon chia seeds Coriander , to garnish Cracked black pepper, to taste
Blend all the ingredients in the bowl of a blender until smooth. Garnish with coriander and cracked black pepper to taste.
Chia seeds pudding yum!
1 1⁄4 cups almond milk
1 tbsp honey or maple syrup
4 tbsp chia seeds 1 tsp ground cinnamon
In a large jar, combine all of the ingredients and shake well. I like to use mason jars to store this mixture and divide into 3 jars. Refrigerate until it thickens into a pudding-like consistency, about 30 minutes. Delicious treat and keeps for up to 5 days covered in the fridge.
Basil Fruit Salad
1 cup watermelon,
1⁄2 cup blue berries,
1⁄2 cup fresh basil leaves,
1/3 cup pumpkin seeds
- chop all fruit add basil leaves, sprinkle with seeds
TREAT FOR THAT SUGAR HIT !!!
Ginger Goji Chia Crunch
1 cup pumpkin seeds 1/2 cup sunflower seeds 1 tbsp Chia
1/2 cup goji berries
1 tspn organic cacao powder
1/2 tspn ginger spice
1 tspn coconut oi
l Add all ingredients to a bowl mix well and enjoy – yum!
WATCH THE ESY TO MAKE RAW SOUP HERE.
TIPS How can I assist my 5-Day Detox
Keep well hydrated by drinking 3-4 liters filtered water throughout the day, to help flush out your system. It's important not to drink water with meals as this will dilute your digestive enzymes and prevent your body from assimilating nutrients. Use Coconut water after yoga and at night to replace your night-time meal and hydrate your body.
RAW VEGAN ZUCCHINI SOUP. ZUCCHINI is a great weight loss food. Water gets rid of water. Your body is made up of water. So lets get the toxins and excess weight flushing out of your bodies system, so you can feel ALIVE LIVING.
HOW CAN I BENEFIT FROM A 2 DAY DETOX
Fasting’s and Detoxing is becoming more and more popular in today's world. I believe because people are becoming more and more overloaded with stress and indulging foods. Fastings have been around for thousands of years.
Many of the foods in our modern diet (particularly grains and sugars), combined with eating constantly, has made our bodies lazy and largely turned off their ability to consume themselves. That might sound gross, but it’s a totally natural, healthy and important process. Completing a detox really does help you learn about your BODIES ENERGY SYTEM & how it functions.
There are many reasons people fast and many health benefits, many of these benefits is a process called “autophagy.” Autophagy is the body’s natural process of killing off, eating up, or cleaning out bad cell matter that’s built up in your body. It’s an important system for staving off many diseases, including preventing cancer development.
DISCLAIMER: I am not a DOCTOR however doing your own research and study is helpful to understand your own bodies need. Do not begin a fasting or detox without some professional guidance or knowledge, advice.
Fasting and Detox can teach you a lot about your own body.
Have you ever considered doing a fast but were not sure which one is the best for your needs and body? There are so many different types of fasting’s and detox programs. Over the many years of working in the health industry I have put my own body through many detox fasting’s and lead and facilitated many groups of people through their ow detox and fasting retreat. We have use colonic cleanse, raw vegan detox, water and coconut fasting’s along with juice fast.
My favorite one was the water and coconut water fast. I did this over a 5 day period and couldn’t believe how amazing I felt. My skin was glowing each day, and I could feel sluggish energy and excess fat leave the body fast.
I have tried them all at various times in my life for various reasons. They all have benefits along with their pros and cons.
BODY BUILDERS - take note
Now if you are a body builder leading up to a show or a bikini competitor then this would not be a good idea because of the risk of losing muscle. However if you have been a body builder and competitor and been out of control with food cravings after dieting down for a show and cant seem to find the balance with your nutrition or keep going for the artificial sugars then this could benefit you to reset your body and get you back to feeling balanced. It is a good thing for your body and digestive system to give it a rest to reset your metabolism and eliminate those sugar cravings.
I did the coconut fasting after my show in 2016 while in Bali before my guests arrived for their Detox Retreat. Here are some of the things I noticed and the pros and cons. By the way I love competing but I also love the feeling of a body maintenance detox or fasting. It gives you life back and that step back in to your life doing both. Body building diets are very clean and vey structured, fasting can be more spiritual and inner work rather than it being about weight loss of building muscle. Understand a fasting is something you would do a couple of times a year not all the time.
PROS OF FASTING
The pros of fasts are numerous but a few of the ones I like the best are:
CONS OF FASTING
There are a few cons but only a few.
Its that time of the year, where most people start to fall off track with health and fitness. It is the busy period and it can come with it's challenges.
Everyday of your life, is a chance to get stronger, eat cleaner, live healthier, think more optimistic and positive outlook so you can become the very best version of yourself. Everyday is an opportunity to
to start all over again, your never too late, too old, too sick, too
Brocken to get up out of self pity. Even when you think you have ruined it all...!
What ever is going on for you, weight loss, fitness, divorce, losing someone, or something....! Get up earlier and SMASH IT.
Your life is precious don’t waste anytime down in the PITT! ❤️
My Best 5 Tips for when you fall off track
FAREWELL TO FOOD CRAVINGS
What is a craving?
Craving: a powerful desire for something
Today we are going to chat about beating food cravings.
Everyone has moments of vulnerability when they change something big in their life whether it be moving house, having a baby or giving up smoking. This is a part of the experience of being human.
It only natural that when you embark on a new exercise and wellness plan that there will be days when you crave your old favourite comfort food – pizza, ice-cream, muffins or hot chips on a cold winters day!
These are cravings and the reality is that the foods you crave are the very foods that will undermine your fitness goals of exercise and good nutrition. I believe strict and rigid diets and even calling it DIET can make you crave the foods you are trying so hard at eliminating from your life.
You can control your cravings – although this seems hard when you are in the middle of a craving session!! Consciously acknowledging and working through your cravings will make you stronger and more committed to fitness. Plus I promise you they wont last! In a few weeks your mind and body will be reprogrammed to crave beautiful real food that nourishes your body. It's a; about feeding your body nutrient dense food types and getting good quality sleep and a fitness program that suits your lifestyle.
In the meantime here is a few simple ideas.
Here are few suggestions as craving busters – however remember PORTION SIZES! Don’t over eat or all your hard work will be undermined!
Go for a walk and listen to a podcast
Drink a big glass of warm water with lemon or make a herb tea
Do the ironing!!
Get busy in the garden – sweep the paths, rake the lawn – whatever it takes!!
Ring a friend for support
Do some simple yoga poses
Read a book or magazine
Look at your before photo for inspiration and strength
Fresh fruit – bananas – apples, kiwi fruit, watermelon, orange ,beetroot– blend into a smoothie
2 x medjool dates – good for digestion and blood pressure. Fresh not dried dates
Apple with nut butter – creamy and crunchy
1 x dried fig
LIquorice tea is great for a sweet craving
5 x raisins and 5 x macdamia nuts
Sunflower seeds baked or dehydrated with tamari sauce and sea salt
5 – 10 natural almonds
5 – 10 tamari almonds – high in fibre and protein
roasted chickpeas. Drain a can of chickpeas and dry them. Then roast in oven with sea salt, olive oil and black pepper for 30 – 40 mins. Makes a great crunchy snack
spinach, celery, lemon, chia seeds, apple , carrot, ginger– blend into a smoothei
grainy/wholemeal rye or gluten free home made toast with avocado and sliced tomato, fresh basil leaves, cashew nut cream
oven baked sweet potato chips
oats –plus a scoop of vegan protein powder, mix with water, with ¼ banana and 5 x blueberries and honey.
Cravings pass I promise!!
Continuing to support you on your fitness journey!
NICKY ARTHUR A world renowned Fitness & Yoga Coach who started her journey 20 years ago in a hippy and rustic Ashtanga Yoga studio in Dunedin, New Zealand. Now a Certified Iyenger and Bikram Yoga Teacher and Fitness Coach has helped lead thousands of people to Yoga.
Have you had a massive week! Restoring your temple and your mind is everything for living life with passion and VITALITY.
We all need a little mood boosting from time to time.
These Tips are practical and they work.
Mood Booster Techniques
Control the direction of your thinking- choose to identify and eliminate negative thoughts from your mind.
1. Choose your peer group wisely-they can either lift you up or tear you down. Be bold and be honest in your assessment of your circle of influence.
2. Get plenty of quality sleep- invest in a comfortable mattress, pillows, soft sheets and tranquil thoughts. Use the mediation CDs to help you relax and to clear your mind before sleep.
3. De-clutter your space- an organised environment at home and at work results in an increased sense of calmness.
4. Keep your work and home environment bright and airy- light increases serotonin levels and lifts mood. An airy environment helps increase oxygen flow and energy levels.
5. Listen to uplifting music- Music is the ultimate mood changer. It can take you from the depths of listlessness to the heights of exhilaration. Invest in an ipod or MP3 player with your favorite mood booster play lists on it. Try Wilson Phillips 'Hold On', Savage Garden 'Affirmation', your favourite band, or embrace some yoga music such as 'Deva Premal', spiritual, sensuous and relaxing.
6. Stay aware of your body language- posture and facial expressions are powerful influences on the brain's neuro-transmitters, so walk tall, sit straight and smile!
7. Take a break and do something different- just doing something different will help break the state that you're in (e.g. if you've been working on the computer for a long period, just get up and walk around or try having a fresh glass of cold water or telling a joke).
8. Use the power of visualization- we can re-live a previous highlight or future utopia (and its associated positive emotions) at any stage by using the creative energy of our minds.
9. Look for reasons to laugh- the act of laughing, or even faking a laugh can elevate mood levels significantly. It is my mission to make people laugh again and be happy!
10 Aromatherapy-when lavender and rosemary scent oils are emitted from an oil diffuser, people tend to feel more contented and relaxed. Try my blend at night of geranium and lavender oil.
11. Massage-touch creates measurable changes in brain wave activity. Treat yourself to a professional massage or get your partner to stimulate energy flow and mood through massage.
12. Engage in acts of kindness- helping others not only makes us feel good, but it helps other people to feel better, because they see that you care about them.
13. Nutrition- You are what you eat. A healthy diet will provide you with more energy and vitality.
14. Get out and about around Nature. Research has noted that spending time at around trees helps increase good quality oxygen to your body.
For me this is my number one too along with yoga & meditation. 👌🏻🌾
Let me introduce myself, I’m Nicky Arthur International Author, Yoga and Fitness Coach, Vegan specialist, & Fitness Model Competitor, above all a mother of two beautiful healthy energetic young girls. For me that’s my most prized accomplishment. However, being a Mum and juggling it all can be challenging. But it doesn't necessarily mean you have to stop setting your own goals and dreams.
I love physical challenges and yoga has taught me the power of your mind. Often the mind stops you from doing the exercises than the body, are bodies are much stronger & flexible than we think and our minds are even more powerful.
My work is based on helping women and mums transform their body and life.
The 10 week Body Transformation program is aimed to help you look fit & healthy but more importantly feel good in the inside. I have the right recipe ticking all the right boxes for living a holistic, drug free, pain free happy exciting satisfied life. It is not just about weight loss, or fitness, it is about internal health and happiness, learning how your body works. In 10 weeks. I provide you with a plan, the tools and help you to you dream body so you can live your own dream life.