Amplify Your Life - Notes

Last month I attended this half day workshop in Rozelle. A bit last minute, and on a whim that I should, so I didn't know what to expect.

What I did get were some great reminders and tips of how health and fitness doesn't need to be so damn difficult - if you can shortcut, DO IT! Here are my notes from that afternoon:

Protein is key. Try to get it in at every meal

And snacks. It regulates blood sugar levels, which helps curb craving and feelings of hunger.  

Use pre packaged go to’s to keep things quick and easy.  

- Can of tuna

- Pre cooked chicken (from Coles/Wooworths)

- Pre made rice packs

- Protein bars

- Protein shakes

- Salads  

Popcorn is good because it’s filling for low calories (who knew!)  

Nuts aren’t great to snack for weight loss because a small amount has high calories and doesn’t tend to fill you up (wow, and whoops.)

Intermittent fasting is beneficial. Listen to your body.  If you wake up and aren’t hungry, keep fasting. If you wake up ravenous, eat.

Remove food guilt.  Take away the emotion from all meals “this is my cheat meal. I’ve been really good today.  I’m being naughty and eating xyz.”

Be really kind to yourself.  Food is just food.  Be aware when we are labeling eating with an emotion. Instead remind yourself, “I can eat it if I want to but I don’t have to.” This takes away the binge-now temptation as if you’ll never be allowed to have it again.  

Try to catch yourself in it and be aware of what you’re saying to yourself. 

In Chinese medicine, Spring is about detox, of the liver etc.  Autumn is about shedding, allowing yourself to go inwards, and setting new boundaries.

• If you’ve got spleen stomach issues, no cold or icy foods.  

• Being kind, compassionate to self, understanding.  Autumn is about letting go, shedding. If you ate a chocolate bar, fine, don’t make a story around it.  

• Lunch time is heart energy. Spend it with friends or at least give gratitude to how tasty your lunch is, how much you love it. 

• How do we optimise energy. First port of call.  Food is the go to. 

• Habits take 30-40 days to kill and rewrite. 

• Write down your story and write a new one. 

Fitness. 

Consistency is key. 

When you’re feeling really tired and run down, move your body. It sounds counter-intuitive but try to do a bit of exercise anyway. 

Try to incorporate yin and yang practices into daily life. Not balancing sport running training with one day of yoga. Yin, walking a bit more, stretching.  

Take five full breaths in between anything. Meetings, picking up your kids, and give yourself a calm mantra while you do.  You’ll be amazing how different you’ll feel and your children will be feeding off a different energy from you.  

You want to be training and exercising to reward yourself. Not to make it feel like a punishment.  If you feel that way, pick something else. 

Pyramid of Important when it comes to health and nutrition:

Nutrition is the biggest focus (sigh... need to break away my emotions from food.)

Strength training is more important that cardio...

Cardio comes last in priority (shocking, I know.)

If you'd like more info or inspiration, be sure to follow the two knowledgeable facilitators, Amy @amy_goddessfitness and Gina @the_nature_of_healing.