30/06/2017

Simple Snacks For The Girl On The Go!

Beat the convenience purchases that leave our purses dry and try out some of the following snacks I love to have available to me! All are reasonably cost effective, super quick to prepare and healthy!

1.       Apple slices + Peanut butter

2.       Veggies + homemade hummus

3.       Olives + Picks

4.       Veggies + Guacamole

5.       Bananas + Peanut butter on rice cakes

6.       Almonds

7.       Cashew nuts

8.       Edamame beans with pink salt + chilli

9.       Overnight Oats + Yoghurt

10.    Beef Jerky

11.    Sliced cucumbers + balsamic vinegar

12.     Rolled turkey breast

13.    Avocado + Cottage cheese

14.    Air popped popcorn

15.    Berry Medlay

16.    Boiled egg+ spinach pots

17.    Celery + almond butter

18.    Frozen Grapes

19.    Frozen Berries + whey protein shake


20.    Dark chocolate coated rice cakes


29/06/2017

Battling Trust Fears In A Relationship!

You can be a match made in heaven, he could be the man of your dreams – and yet at times we still find ourselves burdened by our little fear monster inside that it’s too good to be true, or we are not worthy of this persons love or simply that due to circumstances in previous relationships, you simply don’t have trust in those, who maybe have not given you any reason not to trust them. Maybe you have that non-trust until it’s earnt concept. Fact is – unless the person in question has given you a solid reason not to trust them, creating these kinds of reasons not to trust them are going to be your relationship downfall. So it’s completely within your control. The following steps by Daniel Wallen are a great idea of how to take that fear and get back into control:
1. Stop thinking it is all about you.
A self-centered worldview will have you chasing boogeymen where they don’t exist. If your partner doesn’t feel like going out, don’t assume it is because of you when they just as easily could have had a really bad day at work that drained their energy. Stop psycho-analyzing every word choice your partner makes and be more present in the moment so you can notice the message behind their tone, physical presence, and posture. Obsessing with hidden meanings is a sure-fire way to miss the point. Don’t berate your partner for being too quiet, or continuously ask, “What are you thinking?” during every lapse of conversation. An overwhelming urge to fill every second of silence with needless words is a habit of an insecure person. Take your partner’s hand, breathe in, breathe out, and enjoy the silence together. Who says you can’t enjoy simply being with each other without words?
2. Stop psyching yourself out.
Your thoughts could be your relationship’s best friend or worst enemy. The quality of your thoughts has a direct effect on the quality of your relationship. Have you ever found thinking negative thoughts like, “I know they’ll get sick of me someday,” or, “How could they love me?” These thoughts have little to do with reality but a lot to do with fear. In other words, the problem you are concerned with doesn’t exist—you invented it! Any time you find yourself feeling insecure about your relationship, tell yourself, “The thing I’m worried about only exists in my head. I have full control.”

3. Stop lugging around all that baggage.

Ever been in a relationship so terrible that you would love to just wish it all away so you never have to think about it again? Join the club. You’ll be hard-pressed to find a person who doesn’t have a bit of baggage because this love thing is an unpredictable (and sometimes rocky) ride. A little baggage is totally okay, but you need to lighten your load before jumping into any new relationship. Let go of any left-over hurtful feelings that might be lingering and realize that your new relationship is a new opportunity to put all of that behind you. The lovely thing about life: you can re-start as many times as you need to!

4. Stop seeing things in black and white.

How do you react when someone blames you for something that you don’t think is your fault? Survey says: you get defensive. Likewise, confronting your partner over a problemno matter how obvious it may be to youwill most likely cause them to become defensive. This usually leads to a knock-down, drag-out fight that is the opposite of productive because you’re both too busy trying to prove you’re right to resolve your conflict. If you have a problem, don’t immediately point the finger, but instead approach your partner with compassion and understanding. Be comfortable in the fact that neither of you is fully “right” or “wrong.” The true answer lies somewhere in the middle.

5. Stop feeling paranoid over nothing.

Let’s face it: we all talk to people of the opposite sex. Just because a boy and girl (or boy and boy, or girl and girl) are friends doesn’t mean there is more to the story. Avoid the temptation to snoop your partner’s phone, Facebook messages, or email account. While this could temporarily calm your nerves when you see nothing afoul, it is also a behavior that could quickly become addictive, not to mention damaging for relationship trust when they find out Big Brother is watching.

6. Stop putting off uncomfortable conversations.

While conflict is stressful for your relationship in the short-term, it will build the strength of your relationship in the long-term. Facing your problems without fear will help you grow closer to your partner. Never mince words with each other and you will develop trust so strong that you can tell your partner anything that is on your mind.

7. Stop being dependent on anyone but yourself.


Having someone to hug, kiss, cuddle, make love to, and share your life with is nothing short of wonderful. But before you march off into the sunset in search of love, you need to learn to love yourself. Just like you shouldn’t invite a friend to your home while it’s a disorganized wreck, you shouldn’t invite a partner into your life while it is in disarray. Take care if your inner-house before you invite anyone else to it.

28/06/2017

12 Daily Reminders!

1.       The past cannot be changed.

2.       Opinions don’t define your reality.

3.       Everyone’s journey is different.

4.       Things always get better with time.

5.       Judgement's are a confession of character.

6.       Overthinking will lead to sadness.

7.       Happiness is found within.

8.       Positive thoughts create positive things.

9.       Smiles are contagious.

10.    Kindness is free.

11.    You only fail if you quit.


12.    What goes around, comes around.


27/06/2017

A therapist’s prescription for better mental health!

I found this on Pinterest and just loved it so I had to share! A therapist’s prescription for better mental health:
·         Treat yourself with kindness
·         Say ‘No’ when you need to.
·         Step outside of your comfort zone.
·         Don’t compare yourself to others.
·         Embrace your mistakes, they don’t define you.
·         Be truly present.
·         Get outside.
·         Cut yourself some slack.
·         Make rest a priority.
·         Make fun a priority, too.
·         Savor good memories.
·         Make new friends.
·         Laugh often.
·         Create something.
·         Anticipate joy.
·         Appreciate what you have.
·         Learn from your mistakes.
·         Write down your success.
·         Clear out physical and emotional clutter.
·         Move your body more.
·         Pursue a hobby.
·         Put your phone down and connect with the people you are with.
·         Confide in trustworthy people.
·         Treat your mental health with the same importance as your physical health.
·         Slow down.
·         Ask for help when you need it.

·         You don’t have to it all; prioritize what matters most.


26/06/2017

10 Amazing Ways to Start each day!

1.       Don’t hit snooze – in fact, remove snooze as an option so there is no temptation!

2.       Hydrate - Make your first drink of the day a small bottle of refreshing water with sliced lemon! This will rehydrate you after the night’s sleep and the fibre from the lemon will help to kick start your metabolism!

3.       Don’t reach for your phone – I have a new rule recently, other than to turn the alarm off, I don’t touch my phone until I am up, showered, dressed and good to go.

4.       Focus on the day ahead of you – whatever happened yesterday is done, whatever is happening tomorrow you can worry about tomorrow… so live in the moment. Focus on today.

5.       Stretch – 5 minutes of good stretching always makes me feel good first thing in the morning especially if I am doing step 6…

6.       Exercise – I nearly always have twice the productive day when I feel like I have already achieved something, for example hitting my 10k step challenge before 8am! Not only that, the endorphins will have you floating through the rest of your morning!

7.       Get some natural light – embrace the beauty of nature, listen to the birds singing!

8.       Make your bed, have a quick tidy up – set your evening up with a nice relaxed tidy space to re-enter after a hard day in the office.

9.       Acknowledge 3 things in your life you are already grateful for – count your blessings!


10.    Enjoy the journey – I spend a good hour to 2 in the car travelling to work each morning, sometimes I enjoy sitting in silence, others I like to have an in car karaoke session and currently I am enjoying listening to Melissa Ambrosini’s ‘Mastering your mean girl’ – even though your travelling to your place of work – that time is still yours – saviour it.  


23/06/2017

Shoulders & Triceps Workout!

Warm Up: 15 minutes rowing machine

Seated Dumbbell Shoulder Press – 3 Sets x 10





Single Arm Dumbbell Front Raise – 3 sets x 10



EZ-Bar Skullcrusher – 3 sets x 10



Cable Overhead Tricep Extension – 3 sets x 10




Warm Down: 15 minutes rowing machine

22/06/2017

Shower Mediation!


Glutes & Quads Workout!

Warm Up: 10 Minutes Stair Master


Split Squats: 3 Sets x 10 reps (Per Leg)



Leg Extension: 3 Sets x 10 reps



Barbell Stationary Lunges: 3 Sets x 8 reps (Per Leg)



Hip Thrusts: 3 Sets x 10 reps



Straight Leg Deadlifts: 5 sets x 8 reps




Warm Down: 10 Minutes Stair Master

21/06/2017

Back & Biceps Workout!

Warm Up: 15 Minutes – Rowing Machine


Single Arm Dumbbell Row: 3 Sets x 10 (Per Arm)



Wide Grip Lat Pull Down: 3 Sets x 10



Rope Straight Arm Pull Down: 3 Sets x 10



Low Cable Row: 3 Sets x 10



Straight Bar Cable Curl: 3 sets x 10





Warm Down: 15 Minutes – Rowing Machine

20/06/2017

Glutes & Hamstrings Workout!

Warm Up: 10 Minutes Uphill Climb – Treadmill

·         Cable Kick Backs – 3 Sets x 10 – each leg


·         Leg Press – Narrow Stance – 3 Sets x 10



·         Good Mornings – 3 Sets x 10



·         Barbell Pulse Squats – 3 Sets x 10




·         Hamstring Curl – 3 sets x 10




·         Dumbell Sumo Squats – 6 sets x 15


Warm Down: 10 Minutes Power Walk – Treadmill


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