As a personal trainer and performance coach, I get asked ALL the time - "What can I do to be HEALTHIER?"
It's as simple as it is complex - its not just one THING, it's a LOT of THINGS that come together to make you healthier.
You just need to START somewhere.
Here are some of my top recommendations to get you started TODAY.
1. Start serving your meals on a SMALLER PLATE or in a SMALLER BOWL
Have you ever taken the time to look at what an ACTUAL serving size is of the things you eat on a regular basis? Did you know that one serve of pasta is around a cup? Bet you couldn't tell me the last time you only had a cup of pasta! 😉 Start paying attention to your serving sizes - portion control for the win! And what's the EASIEST way to do this? Serve everything on a smaller plate/bowl.
2. Drink WATER!
I know, you've heard it a MILLION times - but hydration is SO important for health and wellbeing. It not only cleanses the body of toxins, but it is amazing for cardiovascular health and just plain ol' keeps you hydrated! The first thing you do when you get up in the morning is to start rehydrating. You've been asleep for hours so you're starting the day dehydrated - get that sorted ASAP!
3. Shop on a FULL STOMACH and TAKE A LIST
If you go the shops with no plan and an empty belly, you are setting yourself up to FAIL. A hungry, disorganised you will make all kinds of terrible food choices. Just don't do it. Eat first and plan what you will buy.
4. Look for INCIDENTAL EXERCISE OPPORTUNITIES
You know how we always say, "take the stairs"? We ain't kidding! Look for as many opportunities as this as possible. On the phone to a friend? Take the dog for a walk at the same time. Need to go to the shop to grab something? Walk instead of taking the car. Look for these opportunities - the more you pay attention, the more will appear!
5. DITCH SCREENS an hour before bedtime.
Yes, that means no phones, tablets or computers in bed. Wanna know why? It not only stimulates your brain, but the blue light emitted by all LED screens also interferes with the production of the sleep hormone melatonin. NOT IDEAL. Read a book, hang out with your partner - create an evening routine that allows you to wind down ready for bed.
6. Eat MINDFULLY and eat SITTING DOWN
It might sound basic, but how many times have you scoffed down a burger during your lunch break racing back to your desk? By paying attention to what you are eating, how fast you are eating and why you are eating it - you can make better food related decisions. You'll stop when you are full and you'll chew things properly.
How's that for a GREAT start - and you literally can take action right now, TODAY!
The road to "being healthy" is made up of many small decisions. Once you start making more good ones than bad - you'll really notice the difference!
In case you missed it, the internet (specifically the iTunes Store) literally went into meltdown today with the launch of Disney +.
It's a new streaming service by Disney (Duh!) which includes a hefty chunk of the companies properties back catalogue as well as all new original content.
As a true Disney Tragic, I was beyond-excited for the movies, the TV-shows - all that classic Disney fabulousness.
But my favourite category as it turn out - DOCUMENTARIES.
Now, I was a little concerned with all the extra time I was going to need to find in my day for Disney, but how much easier is it to justify when its EDUCATIONAL.
Walt Disney once said "The theatre of education will be any marketplace, public square, hill or dale where power can be found to project a motion picture on a screen."
He was a huge advocate for education and some of his first live-action films were documentaries! (Real-Life Adventures 1948-1960) It is even said that he invented the nature documentary.
It makes a stack of sense then, that the Disney company continue on his tradition of educating the masses through "motion pictures." The only major difference in 2019, we can watch them in the comfort of our very own home on a huge variety of devices. I wonder what he would have thought of this great, big beautiful tomorrow?
And I haven't even mentioned yet that Disney + is the new home of National Geographic, have I!? No introduction needed there, really...
The jewel in the top of Disney + Edu-Tainment Crown though, is The World According To Jeff Goldblum. (Part of the Nat Geo family)
A 12-Part series, Jeff "pulls the thread on a deceptively familiar object to unravel a world of astonishing connections and fascinating science and history..."
Jeff is a marvel in himself, so anything he could possibly present on, from sneakers to ice cream (WARNING: SPOILERS!) could only be a whole bucket-o-fun and learnin's.
That's what's next on my Watchlist - right after I finish The Imagineering Story - a behind the scenes showcase of Walt Disney Imagineering - the design and development centre of The Walt Disney Company. For anyone who loves the history of the company, the parks or even those who love seeing amazing people solve even more amazing problems - this one's for you!
The world of business, indeed the world in general, is constantly changing and evolving. Disruption is the buzzword on everyones lips right now.
Why is it that so many of us are resistant to it? We try to fit in rather than stand out. Bury our heads in the sand with our colleagues and those around us. All the while, it feels like everything else from technology to our competitors is evolving.
It isn’t easy to be the black sheep. It can be hard to get excited about changes in technology and industry when those changes are fraught with mystery and uncertainty.
As a success coach, I see this coming up more and more often for my clients. The people I work with are unsure about their purpose in this ever changing landscape and fears of redundancy are omnipresent.
The rules and the name of the game are changing.
There is good news though – you don’t need be the disrupted, a victim of the uncertainty.
With a change of mindset and a little bit of knowledge, you can choose instead to be a disruptor.
Disruption: a refresher
The word disruption is used so often at the moment, it’s easy to forget what it’s actually all about.
In business, we are referring to when a market is created where none existed before which “disrupts” an existing market.
My favourite example is the Blockbuster/Netflix Saga. I worked at a Blockbuster as a teen and it makes me a little sad that Blockbuster didn’t see this coming. A visit to the video store on a Saturday night is now a thing of distant memory all because the major player in the video rental market did not anticipate where the future of watching movies was going.
It’s a pipe dream, sure – but I do like to imagine that if Blockbuster had set up their own streaming service, there would still be gold and blue castles of movie greatness on some street corners today. But because Netflix was able to anticipate the market and Blockbuster decided to be a stick in the mud – it was too late them and my dreams.
So, what’s happening out there?
Disruption in many cases today means automation.
This is changing the job market dramatically. Some industries are being hit harder than others, but ultimately, according to a 2013 University of Oxford Study, it is predicted that 47% of jobs in the US are under threat of automation in the next two decades.
One example is driving. It’s anticipated that Taxi, Uber and Truck drivers will be wiped out by automation in the coming years.
That said, jobs will of course in turn then be created in emerging technologies and other similar fields. And of course, there are the jobs that an algorithm simply can’t replace – those requiring creativity, think film & TV, and of course, caring – being health professionals and those in disability and aged care.
And what can I do about it?
We can’t change what’s happening – but we can adapt and look fo new opportunities. What do those opportunities look like? You’re not just restricted to emerging tech, creative industries and health services. Now might be an amazing time for you to strike out on your own.
There are more and more opportunities for freelancers being created daily – it’s just a matter of seeking them out and maybe even creating some of your own. Could you be a blogger? Online course creator and educator? Drop-shipper? The age of the digital nomad is upon us and if you look hard enough, is in full swing.
Remember the story, “Our Iceberg Is Melting!”? On the surface, it’s a sweet story about a small colony of penguins with a big problem. When you get into it though, it’s a really great commentary about the fear of change (disruption?) and how to motivate people to take action and face their fears and future.
Like the penguins in the story, we need to do away with our traditional ways of thinking. We must be open to possibility, ready to try new things and step outside our comfort zone.
Maybe you don’t want to change careers right now though. Or maybe you own a business or work in an industry you love and are reality passionate about. What is the antidote?
We must keep a keen eye out for signs of disruption around us, in our workplaces and in our businesses. We do not want to become the next Blockbuster!
We must know our clients better than they know themselves. We must be able to anticipate what they need before they even know they need it. Further than that, we must know our competition even better than our clients. Because as we know, if we don’t take care of our clients – someone else will.
Remember, the key to being the disruptor is to know your industry, know your clients and know how your world is going to be effected by advancements in technology.
Don’t be afraid to be the disruptor, the black sheep.
They are the ones having all the fun and making all the money.
- Amanda Louise 🖤🐑✨