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Eat Sleep Play Repeat Health and Performance Coaching to help Stressed-Out Souls step into Fit, Fired-up and Fearless again
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🥂🍾🎉After the post-festive hangover from overindulging (one more mince pie anyone?) and overspending, we’re all turning o...
31/12/2023

🥂🍾🎉After the post-festive hangover from overindulging (one more mince pie anyone?) and overspending, we’re all turning our minds to how 2024 is going to be different…

I mean THIS is the year, right? 🚀🚀🚀

💥Because starting on 1 Jan 2024, we’re all taking MASSIVE ACTION with our health and lifestyle… so that by this time next year, we’re going to be looking and feeling FIIIIINE! 💃🏽🕺🏽

Cue all the “new year, new you” food and fitness inspiration coming at you through your socials right now… 🥕🥬🏋🏽‍♀️

But isn’t this feeling a little déjà vuey?

🤷I mean, how did last year’s resolutions go?

Personally, I can’t even remember mine!

Despite starting out with my normal bright-eyed and bushy-tailed new year optimism! 😂

So… if it’s not lack of determination or optimism, what’s going wrong every year? 🤷🏽‍♀️

And how are you going to make those new year’s resolutions stick in 2024 when you don’t have any more time, energy or willpower than you had last year? 😟

Could your new year’s resolutions actually be holding you back?

Because taking massive action might LOOK like the shortest path to health and happiness, but sweeping lifestyle and habit changes are rarely sustainable.

Heck, sometimes it’s not even possible to get them off the ground!

I mean we FEEL like we’re going make time (this time), but reality ALWAYS bites. 🦈🐊

Because who can squeeze in visits to the gym or shopping, prepping and cooking three healthy, nourishing meals a day, when they’re feeling this busy, stressed-out and exhausted? 🦥

Ain’t nobody got time (or energy!) for dat… right?

But what if, this year, you could do something a little different?
Sometime that won’t cost you any time, energy or even money (yup we know the old wallet is also experiencing a little post-season hangover right now)! 👛💲

In fact, you won’t even need any of that elusive, slippery WILLPOWER…

That’s why starting 1 January, we’re walking step-by-step through our TEN most essential Bitesize Health Hacks together - one simple, easy hack per day – and you’re invited! 🎉🪅🥳👯

Bitesize Health Hacks is exactly where ALL our clients kickstart their journey to health and happiness… with 10 science-backed and super-easy changes designed to let them finally short-circuit this busy, stressful lifestyle and take their first steps towards sustainable and lasting change, even if they have NO time, energy or willpower.

❌Because it doesn’t have to be SO FREAKING HARD to get started.

✅Instead, this year, you can scrap those new year's resolutions and try something infinitely easier that actually WORKS!

✅ Join us (even if you've done the hacks before) as we work through our ten easiest and most essential bitesize health hacks for busy, stressed-out souls.

✅ It's taking place in our awesome Bitesize Health Hacks FB community (join here at https://www.facebook.com/groups/BitesizeHealthHacks) where I'll be dropping in for a quick live each day.

✅ You get our amazing workbook, tracker pages and a daily email with a link the the daily hack (in blog or podcast format to suit your lifestyle).

✅ Click the link below to get your Bitesize Health Hacks Bootcamp, absolutely free, and kickstart your 2024 to a healthier, happier you… for good this time!

Because we know exactly what it feels like to be too busy, stressed and burnt out to take care of YOU! 🆘🆘🆘
https://www.bitesizehacks.com/

Then scrap those impossible-to-keep new year's resolutions and grab your Bitesize Health Hacks Bootcamp... absolutely free!

💘Are hidden sources of stress sabotaging your health?We all understand that stress is killing us... literally. 💀😟But "re...
17/06/2023

💘Are hidden sources of stress sabotaging your health?

We all understand that stress is killing us... literally. 💀😟

But "reduce stress" is far more easily SAID than DONE. 🙄

🙈And the problem is that most of us don't even recognise most of the sources of stress sabotaging our health.

So the first step is to actually start to recognise where your stress is coming from, not just the big things we associate with a stressful lifestyle, but also the "hidden stressors" because often these are easier to shift than the big stuff.

In this week's podcast episode, we look at the hidden sources of stress that might be sabotaging your best efforts to lead a healthy, happy life, so that you can begin to lighten the load 🪨 you might be carrying. 🏝️

Even if just the thought of 'trying to reduce stress' stresses you out even more right now! 😲🤯

🎙️Listen to the full episode at

In today’s episode we take a deeper dive into the hidden sources of stress that might be sabotaging your best efforts at creating a healthy, happy life. Because identifying the many sources of stress in your life is absolutely vital if you want t...

Is your ambition for massive change holding you back from real and lasting health and happiness?Because often massive ac...
04/06/2023

Is your ambition for massive change holding you back from real and lasting health and happiness?

Because often massive action is NOT the quickest and shortest route to making massive change when it comes to your health.
🚀🚀📉

🎙️Jump into our latest podcast episode to discover if taking massive action is sabotaging YOUR best efforts at a healthy, happy life.

For many of us, it certainly feels like Massive Action is required if we're ever going to live a healthier, happier life, but could it actually be holding you back?In this episode we take a look at how this expectation may be sabotaging your best ...

01/06/2023

Is taking MASSIVE ACTION holding you back from living your healthiest, happiest life?

Listen to our latest podcast episode at https://www.buzzsprout.com/2178809/12894044
so that you can make real and lasting change TODAY... even if you have NO time, NO energy and NO motivation right now.

If you've struggled with making healthy changes in your life, then it might be time to follow a different path... one th...
28/05/2023

If you've struggled with making healthy changes in your life, then it might be time to follow a different path... one that honours where you're at right now and personalizes your health journey to fit you and your lifestyle.

Have you listened to the very first episode of our new podcast yet?
Because we dive into just this topic with a new approach that actually gives you a chance for real and lasting change to your health and happiness.

Jump into the episode at

In this first episode, we look at why people struggle so much with following diet and exercise programs and how personalising your journey to health can help you change this, so that you can make real and lasting change. This episode also serves t...

BEST ONLINE BIZ TECH 🛠️🔦🔥AND THE BEST DEAL EVER FOR ONE MORE DAY! 👯🧑🏽‍🤝‍🧑🏼👩‍👩‍👧‍👧To all the beautiful people in our comm...
21/02/2022

BEST ONLINE BIZ TECH 🛠️🔦🔥
AND THE BEST DEAL EVER FOR ONE MORE DAY!

👯🧑🏽‍🤝‍🧑🏼👩‍👩‍👧‍👧To all the beautiful people in our community running any form of COACHING, COURSE CREATION, DIGITAL or ONLINE business or even THINKING about going online, please stop and read this as I don’t want you to miss out on the single most amazing life-time software deal I have seen in online marketing since I have been in this space.

⚠️But it expires in less than 2 days 😕

Find out more here - https://eatsleepplayrepeat.co/online-business-tech/

This is a bit of a departure from the normal health and happiness stuff we post here, but I know that in this community we have a lot of coaches, entrepreneurs and online business owners (or at least thinking about it!) and I would kick myself to find out after 22 Feb that you need this! 😟🤔🤷🏽‍♀️🤷🏼

🥕🥑🥗As part of my transition to moving online with my health coaching work, I have completely immersed myself in the workings of online marketing and program delivery over the last few years, working with experts and learning from mentors in fields such as online marketing, Facebook advertising and digital sales and fulfilment. 🏫👩🏽‍🏫

😨 It can be very overwhelming, particularly at first, but why I love this solution from Groove is that it not only simplifies your online business (and life) immensely, but the lifetime deal could well mean that you NEVER pay anything again for ANY of the software you need to run an online business!!!!!! 💰💲💵💰

💥💥💥 So if you're a coach, a course creator or even thinking about running any sort of online business, then read my article to find out more and join me in grabbing this deal before it expires.
https://eatsleepplayrepeat.co/online-business-tech/

I hope this rocks your online business, saves you zillions and contributes to your massive success in future! 🚀🚀🚀

❓❓❓Hit me up with any questions!

All the loves, Suze 🧑🏻‍❤️‍💋‍🧑🏽💚🧡💜

Setting up the tech to run your online business can be incredibly overwhelming. But it doesn't need to be if you know how to choose the right software to build and scale your business.

THE MOST INCREDIBLE ONLINE BUSINESS TOOL EVER! 🛠️🔦🔥👯🧑🏽‍🤝‍🧑🏼👩‍👩‍👧‍👧To all the beautiful people in our community running a...
20/02/2022

THE MOST INCREDIBLE ONLINE BUSINESS TOOL EVER! 🛠️🔦🔥

👯🧑🏽‍🤝‍🧑🏼👩‍👩‍👧‍👧To all the beautiful people in our community running any form of COACHING, COURSE CREATION, DIGITAL or ONLINE business or even THINKING about going online, please stop and read this as I don’t want you to miss out on the single most amazing life-time software deal I have seen in online marketing since I have been in this space.

⚠️But it expires in 2 days 😕

Till 22 Feb 22, Groove Digital has an incredible unlimited lifetime offer – your initial payment would be recuperated within a few months and you could effectively, not only have access to what promises to be the industry gold-standard, but NEVER pay anything again for ANY of the software you need to run an online business!!!!!! 💰💲💵💰
https://groovepages.groovesell.com/a/pbJnOfZB9I9h

This is a bit of a departure from the normal health and happiness stuff we post here, but I know that in this community we have a lot of coaches, entrepreneurs and online business owners (or at least thinking about it!) and I would kick myself to find out after 22 Feb that you need this! 😟🤔🤷🏽‍♀️🤷🏼

🥕🥑🥗As part of my transition to moving online with my health coaching work, I have completely immersed myself in the workings of online marketing and program delivery over the last few years, working with experts and learning from mentors in fields such as online marketing, Facebook advertising and digital sales and fulfilment. 🏫👩🏽‍🏫

It can be very overwhelming, particularly at first, and one of the more complex areas is choosing the best software packages to use for the different components of an online business. 😨

Before you even think about diving into Facebook, Google and other online advertising, you need a basic setup for your sales and delivery process.

Just to get started, you will need:
🏪 - Sales pages to sell each product (like a website, landing pages or an e-commerce site – essentially your virtual shop-front)
🔣 - Platform to host your courses and products (so buyers can login to access their course, memberships and subscription only content)
📺 - Video hosting software if your course platform does not include unlimited video hosting
📩 - E-mail automation software for communicating with your customers and leads on your email lists 📧
💵 - Shopping carts and payment software to take payments
📹 - Webinar and/or livestreaming platforms to present to clients and prospective clients
🗓️ - Calendar or scheduling software to arrange 1-1 appointments
And the list goes on, depending on what specific form your business takes.

Choosing all that stuff is the easy part! Next is setting it all up and configuring each of these platforms to optimise YOUR business.

But the hardest part is getting all the platforms talking to each other, so that when somebody signs up, they are taken through your processes automatically (or your “funnel” in marketing speak). 🗣️🦜

This saves you from manually having to take their payment, send them an email, set them up on your course platform and check they have everything they need. 😔

And if you don’t get this automation right, you ain’t never gunna be lying on a beach in Barbados listening to your phone keep chiming “cha-ching” 🌴🥥💵💻

For sure, some platforms cover more than one function, and some have inbuilt capacity to talk directly to some other platforms, but more often than not, you’ll need another third-party software to help that cross-software communication. 🗣️🦜

Aaaanyways… I’m really happy with the tech stack that I’ve built up after tonnes of research, a lot of experimenting and a lotta dollars.

BUT even so… right now, I’m in the process of migrating all of that (including my website, sales pages, blog, course delivery, payment processing, email automation, video hosting and even SEO) onto Groove Digital, an all-in-one solution, which promises to be the industry gold-standard very soon (it already has the fastest page loading speeds and unbelievably well thought out functionality).

The BIGGEST plus (for me) is the ability to literally make changes instantly and in minutes, without having to learn a heap of different software packages or pay a fortune for experts.

💥💥💥And the reason I am mentioning this to YOU, is because Groove Digital has an incredible unlimited lifetime offer that ends in 2 days (on 22 Feb).

You can actually sign up for FREE right now, but if you do want to get the lifetime premium offer, then please make sure you take the upgrade option before 22 Feb ends!
https://groovepages.groovesell.com/a/pbJnOfZB9I9h

Your initial payment would be recuperated within months (depending on what you pay for your tech stack now) and you might NEVER have to pay anything again for ANY of the software you need to run an online business!!!!!! 🤯😲💥

If you want to join me and take advantage of Groove’s offer, I would be super grateful if you would please use my link to sign up as I will receive an affiliate fee from Groove for letting you know about it🙏🏼
(and yup, when you sign up, you too can immediately also make some of your initial investment back by referring others – you automatically get given your link)!

https://groovepages.groovesell.com/a/pbJnOfZB9I9h

I hope this rocks your online business, saves you zillions and contributes to your massive success in future! 🚀🚀🚀

❓❓❓Hit me up with any questions!

All the loves, Suze 🧑🏻‍❤️‍💋‍🧑🏽💚🧡💜

You're Getting "Groove-A-Thon". By Clicking "Skip Offer" you will later pay "$97/month" For What You Can Get Now For "Only $1"

07/02/2022

💥🧘🏾‍♀️The ONE simple tiny thing that can change your life - EVEN if you don’t have the energy to make changes right now 🥱

Whenever I’m asked if there is only ONE thing I want to share with people, I know immediately what to say (and if you know me and the zillions of things I normally want to share, you'll know how amazing that is)!

I take a few moments to help people reconnect with the natural flow of their breath.

Now I’m not talking about learning complicated yogic breathing methods or Wim Hof breathing styles or any of the many, many wonderful practices of pranayama (loosely translated as breath practice or control of life energy).

I’m talking about the breathing that you do each and every moment of your life (well except for the bits where you might be holding your breath, but you know what I mean).

Considering that we do this one thing in every moment, isn’t it worth getting right?

Especially when it has such a phenomenal effect on both our mental and physical health. 🧠😁💪🏽

Because sadly sitting over devices, fatigue, tension, anxiety and any manner of modern lifestyle stresses on the body and mind leads to shallow, upper chest breathing, which keeps you living almost permanently in a state of fight or flight. 😨

And even more sadly, this simple adjustment to repair the way we breathe seems almost completely unknown. I've often seen even experienced yoga teachers breathing in a shallow way that creates stress in the body, mind and soul.

And when you’re living in this stressed-out survival mode state, you have almost NO chance of making real change…

No matter HOW frickin’ hard you try.

🎠🎠So put that spinning merry-go-round (carousel for some of you) of your life on pause for just a few minutes and watch my video below to help you tap into this simple, but life-changing habit. 🌴🤲🏽

Because not only is breathing deeply and naturally the single most effective tool you have to take back control of the driving seat of your life - it’s literally as simple as inhaling and exhaling. 💨

And it costs you nothing! 💥💥💥

Breathing correctly (slow and deeply through the nose and into the belly):
✔ Disengages your fight or flight survival mode
✔ Relaxes and repairs your body and mind
✔ Engages your deepest core muscles and improves posture
✔ Helps you to digest food better and reduce food cravings
✔ Short-circuits all the ‘should-woulda-coulda’ in your brain
✔ Helps you to get Present in the moment and live mindfully
✔ Restores your energy as you connect to the essence of YOU!

And I do love this idea of prana or the breath as life energy or life force.

Let’s just sit with that for a moment.

And breathe…

Enough already! What are you waiting for? Jump in, watch the video, give it a go and let me know in the comments below how you feel!

If you want to dive a little bit deeper into this amazing little life hack, then do enjoy our Bitesize Health Hack #1 – Breathe Deeply.
https://eatsleepplayrepeat.co/breathe-deeply/

And if you’re in desperate need of some time to relax, restore and repair your own mind, body and soul, then join me once a week for an hour of restorative movement and mindfulness (including immediate access to my full library of over 50 past sessions).
https://eatsleepplayrepeat.co/mindful-movement/

🎶🥁🎸We’ve all felt the motivational power of music when it comes to exercising, but did you know that listening to music ...
03/02/2022

🎶🥁🎸We’ve all felt the motivational power of music when it comes to exercising, but did you know that listening to music can actually help you resist food cravings?

Studies have shown that music stimulates the release of dopamine. Dopamine is the ‘reward’ neurotransmitter – the pleasure we get from a hit of dopamine motivates us to repeat that action. Exercise also triggers a dopamine release, so when you’re moving to music, you’re getting a double whammy.

Think about how you feel when exercising to loud music, jiving in the club or doing the housework to your banging tunes. You feel good right? 💃🏽⚡🕺🏽

AND IT’S MORE THAN THAT…
YOU FEEL LIKE LIFE IS GOOD…
YOU FEEL, DARE I SAY…
FULFILLED

🤷🏽‍♀️But how does that affect food cravings?

https://eatsleepplayrepeat.co/music-reduces-cravings/

We’ve all felt the motivational power of music for exercise, but did you know that listening to music can actually help you reduce food cravings?

27/01/2022

Discover how my clients are making REAL and lasting changes to their eating habits WITHOUT relying on willpower!

👨‍👩‍👧‍👧Over in our Facebook community, Easy Bitesize Health Hacks for Tired Souls (jump in anytime, it’s completely free and packed with delicious goodness!), we’ve got a little Mindful Eating mini-challenge going on this week.

🥗Mindful Eating is the cornerstone of the work we do in Burnout to Badass and our other programs when it comes to food. It’s the first step we take - before we even think about making any changes to diet!

Because Mindful Eating helps you to get really conscious around your food.

And getting conscious around your food helps you not only
🕵🏽‍♂️get real about your current habits, but more importantly...
🍉take back control of your food choices and
🧘🏽‍♀️address the underlying reasons you eat in the first place.

Without taking those important steps, any new eating or healthy living plan you try is likely to end in frustration and disappointment. 🤷🏽‍♀️

And luckily Mindful Eating is not nearly as complicated as it sounds…

I thought you might like to try this quick, simple and fun exercise that really helps you to experience Mindful Eating without getting all woo about it!

Watch the video and if you enjoy this, then you might like to sign up for our Mindful Movement Bootcamp – 5 days to change your relationship with food for good!

We’re running a special right now – at $37, this is more than 60% off the normal price of $97!

You can find all the details right here - https://eatsleepplayrepeat.co/mindful-eating-bootcamp/

Last week in our free Easy Bitesize Health Hacks community (which you can join at https://www.facebook.com/groups/Bitesi...
26/07/2021

Last week in our free Easy Bitesize Health Hacks community (which you can join at https://www.facebook.com/groups/BitesizeHealthHacks), we did a mini-challenge around time-blocking and it got me to thinking about a quote I love, from Mary Oliver's poem ‘The Summer Life”.

“Tell me, what is it you plan to do with your one wild and precious life?”

If you feel like you’re hustling and bustling through life on autopilot, make yourself a nice cuppa of your favourite beverage (mine’s chai), sit down for a couple of minutes, read my short article, "Your time by design" (https://eatsleepplayrepeat.co/your-time-by-design/) and consider getting intentional about how you spend the precious moments of your life.

🌍🌄🌊Now how DO you want to spend your one wild and precious life?
🔰🔰🔰Drop your thoughts in the comments below (gifs totally accepted!)

“Tell me, what is it you plan to do with your one wild and precious life?”— Mary Oliver (from her poem ‘The Summer Life”) There are 168 hours in each week.  After you take out the hours for sleeping (50 hours) and working (35-40 hours), you have less than 80 hours left in a week…

The ONE THING sabotaging ALL your efforts to better health and happiness!How many hours of sleep do you get (MOST!) nigh...
10/05/2021

The ONE THING sabotaging ALL your efforts to better health and happiness!

How many hours of sleep do you get (MOST!) nights?

I must admit, getting enough sleep is my own personal nemesis and the single biggest sabotager to not only my productivity, but ALL of my healthy habits I’ve built up over the years.

We all know sleep is important… like REALLY important (if in any doubt, watch this www.ted.com/talks/matt_walker_sleep_is_your_superpower), so why do we keep on neglecting this cornerstone of health and happiness?

Well, if you’re anything like me, it’s because your A-type personality is still running on “life is too short for sleep” programming. But the irony here is that the science unquestionably tells us that eking out those extra hours of awake time each day is actually shortening our lives… a LOT!

In Matt’s talk above, he points out the experiment carried out on 1.6 billion people across 70 countries, twice a year – daylight saving. He notes that in spring, when we lose one hour of sleep, heart attacks increase by 24% the following day. Conversely, in the autumn, when we gain an hour of sleep, we see a decrease of heart attacks by 21%. If that is the impact of ONE HOUR of sleep, then what do you think chronic sleep shortage is doing to YOUR body and mind?!?

This is why SLEEP is one of the four pillars at EAT SLEEP PLAY REPEAT… and why a lot of our work focuses on this crucial bit of self-care, with simple, easy hacks to improve both the quantity and quality of your sleep. But while these external changes are easy to implement, it is your internal limiting beliefs that keep you in the same old patterns, so it’s a slow process.

This week you CAN take the first steps towards better sleep and dig into what is holding you back from this most precious of self-care habits - just jump into our Facebook group and give this week’s mini-challenge around sleep a try!

You’ll also find a short, relaxing breathing exercise to help you sleep, and find all about our FOOD OF THE WEEK, the humble onion, with a delightfully refreshing recipe for sweet onion and cucumber salad.

See you inside! Easy Bitesize Health Hacks for Burnt Out Business Owners

Have you tried diet after diet with no luck?  Or perhaps you've done well for a week or two before you drifting back to ...
18/01/2021

Have you tried diet after diet with no luck? Or perhaps you've done well for a week or two before you drifting back to your old habits? Is emotional or stress eating keeping you well and truly stuck on the roller coaster of binge eating and sugar cravings?

Then, as luck would have it, my 5-day free Mindful Eating Challenge is starting in around 7 hours. In 5 days, you can change your relationship with food forever and take control of your eating with ease!

You can sign up at https://eatsleepplayrepeat.co/mindful-eating-challenge/

S

Being healthy is pretty simple, right? Eat clean, whole foods, get enough water, sleep and exercise and keep stress low. So, why do we struggle so much?

A HUGE congratulations to Ally Siggers and Denise K. Dewar for being joint winners in our 12 Days of Fitmas.  Ally was f...
07/01/2021

A HUGE congratulations to Ally Siggers and Denise K. Dewar for being joint winners in our 12 Days of Fitmas. Ally was first in every day (hailing from Tasmania in Australia) and did a fabulous job of juggling the workouts around her busy workday, while Denise got her whole family joining in during chilly lockdown in Manitoba, Canada! I'll be in touch with both of you to help you to choose a book from a selection of my favourite healthy living reads!
I know there were a few of you also doing the challenge behind the scenes, so looking forward to seeing a few more of you partaking next year!
If anybody missed the challenge and still wants to do the workouts, you can find a copy of the full 12 days below! Enjoy!

On the twelfth day of Fitmas, my body gave to me...12 hip bridges11 mason twists10 minutes cardio9 stair step ups8 jumpi...
05/01/2021

On the twelfth day of Fitmas, my body gave to me...

12 hip bridges
11 mason twists
10 minutes cardio
9 stair step ups
8 jumping elves
7 swans-a-swimming
6 shoulder presses
5 slow squats
4 triceps dips
3 biceps curls
2 perfect pushups
and a 1-minute wall sit.

Some of you may know the hip bridges as glute bridges, where you basically lie on your back, press your feet into the ground and lift your hips. You’ll get far more deep core activation and protect your back if you roll your vertebrae off the ground one at a time instead of jerking your hips forward. Give it a go… nice and controlled!

And that’s a wrap awesome people! I’ll be looking at our posts over the next day or two to count up our most active challenge participant and announce the winner asap!

But if you’re looking for more, then jump into our free Mindful Eating challenge, starting mid-January – you can register at https://eatsleepplayrepeat.co/mindful-eating-challenge/ and I look forward to seeing you there for more easy steps to a healthier, happier you… for good!

On the eleventh day of Fitmas, my body gave to me...11 mason twists (video link below)10 minutes cardio9 stair step ups8...
04/01/2021

On the eleventh day of Fitmas, my body gave to me...
11 mason twists (video link below)
10 minutes cardio
9 stair step ups
8 jumping elves
7 swans-a-swimming
6 shoulder presses
5 slow squats
4 triceps dips
3 biceps curls
2 perfect pushups
and a 1-minute wall sit.

You can find a video explanation for the mason jar twists (or some call these Russian twists) here: https://youtu.be/drvh39387LY

We are almost there! One more day to go!

If you’re feeling sad that we are nearing the end, there are plenty more things you can do to continue your run of happy, healthy habits. Exercise is just one area of health… there is also eat, sleep and a whole host of areas to consider if you want to change your life. If you’re looking to build on your 12 days here, then jump into our Bitesize Health Hacks, which is completely free and you can find at https://eatsleepplayrepeat.co/bitesize-health-hacks-kickstarter/ and watch out for a link tomorrow to our free 5-day mindful eating challenge starting in January!

On the tenth day of Fitmas, my body gave to me...10 minutes cardio9 stair step ups8 jumping elves7 swans-a-swimming6 sho...
03/01/2021

On the tenth day of Fitmas, my body gave to me...
10 minutes cardio
9 stair step ups
8 jumping elves
7 swans-a-swimming
6 shoulder presses
5 slow squats
4 triceps dips
3 biceps curls
2 perfect pushups
and a 1-minute wall sit.

Ooh, we’re stepping things up a bit here! 10 minutes of cardio could be a short jog, a brisk walk, some sprints, side shuffles, high knees, a bike ride or dancing away for 3-4 songs – the choice is yours! And then go straight into all your other movements, noticing what feels different when you go into it not so fresh!

Is a ten-minute walk something you can add to your day once you’re done with the challenge? It’s such a gamechanger on the road to a healthier, happier and more vibrant you. Have a look at Bitesize Health Hack #7 – Walk it Out, which you can dig into more at https://eatsleepplayrepeat.co/walk-it-out/

On the ninth day of Fitmas, my body gave to me...9 stair step ups8 jumping elves7 swans-a-swimming6 shoulder presses5 sl...
02/01/2021

On the ninth day of Fitmas, my body gave to me...
9 stair step ups
8 jumping elves
7 swans-a-swimming
6 shoulder presses
5 slow squats
4 triceps dips
3 biceps curls
2 perfect pushups
And a 1-minute wall sit.

With the step-ups, you need to do both sides to count as one rep (as with all the single arm movements). Why not start as you mean to go on for 2021 and challenge yourself by finding a step or ledge as high as possible!

You should be getting somewhat familiar with these movements now. What are you finding most difficult?

On the eighth day of Fitmas, my body gave to me...8 jumping elves (think jumping jacks)7 swans-a-swimming6 shoulder pres...
01/01/2021

On the eighth day of Fitmas, my body gave to me...
8 jumping elves (think jumping jacks)
7 swans-a-swimming
6 shoulder presses
5 slow squats
4 triceps dips
3 biceps curls
2 perfect pushups
and a 1-minute wall sit.

For the jumping jacks try to get the hands to touch at the top each time (unless you have shoulder issues) and jump as wide and high as possible. Give it your all… this IS 2021 after all!

And when you’re done, just sit for a few moments, take some deep belly breaths and reflect on the good things in your life. Forget about setting goals, just sit with who you are and for 2021, instead of thinking about outcomes, choose to step into the person you envisage as your perfect self, making choices and taking actions that are aligned with your highest values, not driven by your fear-based survival brain. You are special and you are perfect as you are, but stress can so easily get in the way and cause us to act differently, whether it is reaching for a sugary snack or snapping at somebody we love. Take some time out, just be... and consider if that could be an intention for 2021 – a little more self-love and a little more self-care.

On the seventh day of Fitmas, my body gave to me...7 swans-a-swimming (video below)6 shoulder presses5 slow squats4 tric...
31/12/2020

On the seventh day of Fitmas, my body gave to me...
7 swans-a-swimming (video below)
6 shoulder presses
5 slow squats
4 triceps dips
3 biceps curls
2 perfect pushups
and a 1-minute wall sit

Here is a video to explain the swans-a-swimming movement: https://www.youtube.com/watch?v=rbcvbbtB6E0

How does that 1-minute wall sit feel now compared to the last day? Is it getting easier or harder?

On the sixth day of Fitmas, my body gave to me...6 shoulder presses5 slow squats4 triceps dips3 biceps curls2 perfect pu...
30/12/2020

On the sixth day of Fitmas, my body gave to me...
6 shoulder presses
5 slow squats
4 triceps dips
3 biceps curls
2 perfect pushups
and a 1-minute wall sit

You’ll need to find your heavy items again if you don’t have a pair of dumbells to hand. You can do one arm at a time if you don’t have two heavy things. Start with your elbows out in front of you and your hands (holding heavy items) resting on top of your shoulder, then press your heavy items upwards until your arm is straight and your hand is directly above your shoulder (i.e. your bicep is touching your ear, not in front of your ear). If you have very tight shoulders and can’t straighten the arm with your hand directly above the shoulder, then keep the elbow a little bent so you can keep the hand above the shoulder not in front of you).

Keep moving through the workout, do extra rounds if you want more, or go with as much intensity as you can for a short time (i.e. heavy as possible, slow and deep as possible, without resting) – short, intense workouts can be just as beneficial as longer ones, where you can’t maintain the intensity.

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