Great Health Guide: February 2016

Issue 8 – February 2016

YOUR

True Self to your CORE

– P ilates

THE RELATIONSHIP you always

Teaching kids to be

Mental speed

& Clarity

DEALING

FAILURE

PREVENTATIVE HEALTH FOR MUSCLES • HELPING KIDS TRANSITION TO SCHOOL • BIG BOYS CRY TOO

Contents Inspiration

RELATIONSHIPS

FROM THE DEPTHS OF DARKNESS, A NEW FLAME WAS IGNITED…

LOOKING FOR LOVE IN ALL THE WRONG PLACES?

8

18

There is life after debilitating illness

Is that relationship right here with us now?

Marijana Martino

Martin Gladman 10

Take time to consider who you really are

You’re not broken Belinda Lyons

21

Raising boys to be respectful men Ray Medhora

Terry Sidford USING EFFECTIVE MINDSET

BIG BOYS CRY TOO

14

KIDZ MATTERS DO YOU WANT TO HAVE HAPPY KIDS? PART 1

27

Happiness is a habit that can be taught Ash Nayate

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© Depositphotos.com/ Maridav

IDENTIFYING TRUE SELF

HELPING KIDS TRANSITION FROM HOLIDAYS TO SCHOOL

31

Five tips to help parents Deb Hopper

MINDSET BOOST MENTAL SPEED AND CLARITY

36

It is surprisingly easy to boost your mental acuity Jenny Brockis BEING A HIGH ACHIEVER

40

Chasing success and dealing with failure Loudy Wiggins

Great health PREVENTATIVE HEALTH FOR MUSCLES

46

Safe and effective exercising Margarita Gurevich

Fitness POWER TO YOUR CORE PART 1

50

Using Pilates to create stability for the body Vanessa Bartlett REST AND REPAIR PART 3

53

© Depositphotos.com/ leno4ek84

Repair of the body under stress Kat Millar

FiNANCE WOMEN AND INVESTING PART 6 57

How do I start to invest in shares?

Bill Dodd GHG Disclaimer – please read

GreatHealthGuide.com.au | 3

EDITOR’S NOTE This can be a day for renewing and strengthening of bonds between partners. It is a time for understanding your choices and living up to your commitments to them. It is a time for analysing your choices and deciding how you want your life to continue to be, or will you move in another direction?

There are articles in this issue that raise questions about our relationships, our priorities and how we can learn to develop relationships with others by changing how we treat and think about ourselves. As well as finding our true self, it is most important that your partner can provide a safe and happy relationship without using controlling or violent behaviour.

Children see their parents as role models, so you can influence the next generation of adults to look for happy, stable and safe relationships.

For those who are single on this Valentine’s Day celebrate this season, ultimately the goal should not just to be partnered by someone … just anyone. Instead set your sights for a partner who shares the same values, wants the best for you and who simply adores you. Anyone less than this is unacceptable. Does this person need to be perfect? Not at all. However, it’s about an attitude. That your future partner CHOOSES to focus on your strengths and not your weaknesses and that you are valued for who you are.

In the meantime, CHOOSE to find the great things in your life, CHOOSE to love your life, love the friendships you already have in your life and look to depend and strengthen them.

......

Kath x Founder

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© Depositphotos.com/ Andrey_Kuzmin; Whitehead Studio

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In this February Issue of Great Health GuideTM we highlight Valentine’s Day – typically a day of love and romance, giving of unsigned cards and sending of flowers.

THE GHG TEAM ...................................................................................

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS

Helen J. Dodd, William A. Dodd

APP DESIGN & DEVELOPMENT Ondrej Pluhar

DESIGNERS

Olha Blagodir, Alex Mykhno, Oleksandra Zuieva

CONTRIBUTING WRITERS

Vanessa Bartlett, Jenny Brockis, Bill Dodd, Martin Gladman, Margarita Gurevich, Debbie Hopper, Belinda Lyons, Marijana Martino, Ray Medhora, Kat Millar, Ash Nayate, Terry Sidford, Loudy Wiggins

OTHER CONTRIBUTORS

Front Cover Image: Madi Edwards from Dally’s Models, Brisbane, Qld. Photography: Paul Fletcher Photography

CONNECT WITH US:

E: CustomerCare@GreatHealthGuide.com.au P: +61 (0)7 3394 8263

SUBSCRIBE: W: www.GreatHealthGuide.com.au © Antalya Developments Pty Ltd 2015

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......

Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed.

The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats).

Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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“Most of the things worth

doing

in

the world had been declared

impossible

before they were done”

© Depositphotos.com/ roobcio

– Louis D. Brandeis

INSPIRATION

© Depositphotos.com/ everythingposs

From the depths of darkness,

A

new flame Words Marijana Martino Design Oleksandra Zuieva

flourishing company,

Melbourne Soy

Vella

candle Candles.

Anyone who meets Marijana, a married mother of one, falls in love with her effervescent personality and her passion for creating hand poured beautiful candles. But her passion has come from a hard road travelled and only her strength, vision and the encouragement of family and friends has bought her to the success she is experiencing today.

Marijana was in her late 30’s when she was struck down by three significant traumas - a

8 | GreatHealthGuide.com.au

debilitating stroke, the loss of her beloved father, who was her last living parent, followed by major stomach surgery and a three month stay in hospital. Her weight plummeted to 40 kilos; she was lucky to be alive.

She describes her journey of recovery: I was off work for 6 months and it took well over 12 months to get back to normal. l still am not 100%, l often forget what l am saying or l stop to think on what l am going to say which can be embarrassing. My husband Lorenzo and daughter Chelsea helped me so much, GHG Disclaimer – please read

© Depositphotos.com/ Sirozha

arijana Martino is the owner of

......................................................

M

was ignited

showering and dressing me, taking me to toilet and keeping me positive.

people who continue to bring light into my life.

I believe that life has thrown me so many

Going through this life experience opened my

challenges but the key to success is to never

eyes to what life is really about. When you have

give up and just be true to yourself. My message

your 14-year-old daughter saying to you ‘Mum l

is to have courage to think differently, courage

don’t want you to die, I need you’, you fight with

to invent, to travel the unexplored path, courage

every ounce of your mind and body to stay alive

to discover the impossible and to conquer the

and keep fighting for your family. I actually lost

problems and succeed. These are great qualities

the will to live after my father died. I had been

to work towards. You have to live life by your

working so hard and not treating myself with

own terms and not to worry about what other

respect.

people think. You have to have the courage to

It is strange to look back and see how this terrible

do the unexpected.

period ended up leading me to a wonderful time in my life. Back then I felt very incomplete, l hated it, l felt hopeless. I am a very independent person and for this to happen to me was totally devastating. I needed something to do to occupy my mind and time while I recovered.

I needed something to keep me busy so l wouldn’t think of the things that had happened to me. I also wanted to try and build a business where l didn’t have to work for someone else who didn’t appreciate me as a person.

We don’t develop courage by being happy every day. We develop courage by surviving difficult times and challenging adversity.

You may not always have a comfortable life and you will not always be able to solve all of the world’s problems at once but don’t ever underestimate the importance that you can have because history has shown us that courage can be contagious and hope can take on a life of

The key to success is to never give up and just be true to yourself.

Candle making presented itself to me and I began to experiment with the process, enjoying

its own. Believe in yourself believe in the power you have to change your life. There is life after a stroke and l am living proof! Remember there is life after every hurdle you will encounter!

Live Your Life.... Be Free...

creating beautiful fragrances and sourcing interesting jars. Making candles put me in ‘the zone’ and helped me recover. It was amazing.

Marijana Martino is the founder of Soy Vella

It gave me a new life, a new focus. Now I have a

Candles, a Melbourne based online candle

growing business, which I have created in honor

company. The company motto is ‘Happiness is

of my father. I have met so many wonderful

the scent of a Soy Vella candle’.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 9

Words Terry Sidford

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Design Oleksandra Zuieva

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© Depositphotos.com/ EpicStockMedia

TRUE SELF Identifying

H

ave you ever had times when you

on the pages of Vogue Magazine. It is when

think to yourself, ‘I want to be so many

we begin to acknowledge our innate ability

things and so many different people

to craft our own life story and make our own

all at once, but I only have one life? How do I

choices that we truly grow into the person we

choose?’

want to be.

I know that I have those moments. Sometimes they come as a contemplative thought, other times as a slap in the face in the middle of the night. Don’t even ask where my mind goes then.

Be yourself; everyone else is already taken.

– Oscar Wilde

It’s akin to being in one of those designer cupcake shops, with all the different flavored and decorated delicacies pulling you in every direction. ‘Should I go for the butter crème frosting, or the red devil’s food cake? Hmmm.

Maybe the key lime? Oh heck, just give me all of them!’ To say the least, it can be a dizzying

As amusing and witty as this might seem, it’s a frank way to summarize the truth. It is impossible to be yourself if you don’t know, understand and accept yourself. It should be your primary goal to find this out.

experience that leaves us frazzled. And, at the risk of comparing it to a cupcake, life is often that way too.

Maybe it’s a compilation of the movies

It is a question of discovering who you are.

we watch, the magazines we read or the constant stream of internet that tantalizes

Yes, simply put, you’ve got to do the work.

our imagination to crawl into someone else’s

Find the time to learn what you value and take

adventure or intriguing tale because it looks so

time to consider what makes up the essence

much more appealing than our own. Perhaps

of who you are. It is not so much a question

it’s a lack of focus when it comes to organizing

of deciding who you want to be, rather, it

our thoughts, dreams and priorities. Whatever

is a question of discovering who you are.

it is, there seems to be something about some

Everything you are is already inside of you –

beautiful place or accomplished person that

sometimes you just need a little guidance on

appeals to us more than our own life.

finding the right key to unlock the vault.

If we only took the time to look at our own story, we would most likely find that it is

5 STEPS DESIGNED TO HELP YOU IDENTIFY

more intriguing, adventurous and appealing

JUST WHO YOU ARE.

than anything we read in a book, watch on

1. Just because you think or visualize

television or imagine the beautiful model’s life

something, it doesn’t mean it’s true. Take some

GHG Disclaimer – please read

GreatHealthGuide.com.au | 11

that could use some housecleaning?

2. We all have baggage. Some you were born with, some you picked up along the way. How might you be able to segregate this baggage into categories and start to deal with the most immediate problems? As you move through this process say to yourself, ‘I will continue to acknowledge this baggage, but I won’t allow it to negatively influence my life.’

Don’t allow baggage to negatively influence your life.

3. Write a list of the things that are most important to you in your life. Hint: Think of all the areas of your life – and don’t be surprised if that list requires more than one sheet of paper.

4. Who you are is more important that what you are doing. Actions speak louder than 12 | GreatHealthGuide.com.au

words and action expresses priorities. Be yourself first.

5. Clarify what you are passionate about. Ask yourself, ‘why am I doing what I am doing or why am I not?’ Ask yourself if what you are doing creates joy and fulfillment. Do you feel expanded or contracted?

Be yourself first.

Take the time to learn what you value and time to consider what makes up the essence of who you are. Only then will you identify your true self.

Terry Sidford has been a certified life coach in the United States for the past 15 years and has assisted scores of people in achieving their dreams, which she believes is her own life’s purpose More information is available from her website.

GHG Disclaimer – please read

© Depositphotos.com/ Subbotina

engrained in your mental thought processes

..............................................................................................

time to ponder this thought. What things are

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indset M You’re Not Broken Words Belinda Lyons

14 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

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© Depositphotos.com/darknula

Using Effective

following in my dad’s footsteps.

I entered my first Fun Run when

I was 9 years of age. I came second last, I was so proud not to have come last. Running not only kept me fit but taught me how to focus.

At age 20 I prolapsed a disc in my lower back in a work place incident. This led me to exercise and strengthen my body at the local gymnasium where my goal became gaining strength and physical tone. I learnt at a very early age that changing my focus to a positive outcome assisted not only to dissipate mental pain but also to reduce physical pain. Soon after starting I was encouraged to consider competing in women’s body building. I said, ‘why not, it will be a bit of a challenge and fun’. I never dreamed of even a placing. To my absolute surprise, within 12 months of beginning my training, I was crowned Miss Natural Australia 1992.

Two years later, I was diagnosed with clinical depression/anxiety

due

to

a

chemical

imbalance. I have continued to stay actively engaged in fitness which releases endorphins, serotonin and dopamine. These hormones work together to create a feel-good emotion and reduce stress. These hormones served me well during the past 25 years as I have had my fair share of acute injuries followed by surgeries, marriage breakdown and divorce. I have fought bulimia for many years, but with consistent action in catching my conditioned responses to certain situations and responding to those with new productive strategies, I have triumphed over bulimia. Now I am still active GHG Disclaimer – please read

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W

hile growing up I kept active

at an elite level of fitness at 44 years of age.

I hear you asking, how does she keep going?

It’s about choice of focus and mindset.

Making conscious daily decisions to focus on the future outcome I desired. Did I know that’s what I was doing through all those past years? NO! Not until I woke up one morning and realised there has to be more to life and I found it. I joined as a student with a world leading coaching institute called ironically enough, ‘The Coaching Institute’ where I have studied as a mindset coach and behavioural profiler.

Now I am aware that no matter what our circumstances, we all have the ability to have an effective mindset. Having been through these challenging experiences has placed me in a beautiful position to be a role model for my two gorgeous girls, 6 & 8 years. The deeper I dive into uncertainty with my studies and business of serving others, the more I grow; the greater my two daughters’ confidence and self-awareness shines. So the ripple affect goes on.

No matter what our circumstances, we all have the ability to have an effective mindset.

When you understand this, it will make life so much more pleasant and more opportunities will open up for you. You will feel stronger, more determined, with more motivation and momentum. It takes consistency and practice at making decisions and sticking GreatHealthGuide.com.au | 15

easier and more enjoyable. You will get that natural high and feeling of self-pride, knowing you are making a difference to yourself and people around you, because they will notice the difference in how you shine.

REMEMBER: • You’re not broken • Never be afraid to ask for help to change your mindset • Vulnerability is a great strength to possess • Only share with supportive and encouraging people • Get practice at making decisions that are congruent with your future vision and stick to them • It is OK for your vision to change as you grow; not all roads are straight

It’s an exciting journey to your visions and goals. So set the GPS and plan to take a few detours of fun and adventure along the way.

You have everything within you right now to achieve your goals, desires and visions. The only thing holding you back is YOU!

TAKE ACTION TODAY - Shine brightly so others may follow!

Belinda Lyons is an Australian mindset coach and behavioural profiler (Extended DISC and FINXS). Through Elite Mindset she provides a mindset coaching, mentoring and consulting service, with 24 years of experience in

leadership,

mentoring

and

personal

development. Belinda establishes programs to suit the client’s needs so they can learn skills and strategies to take action to gain a life of fulfilment and/or take their businesses/dreams to the next level and beyond. Belinda may be contacted by email.

© Depositphotos.com/nevenova

and smooth

.........................................................................................................

to them. In time this will become easier and

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Relationships

Š Depositphotos.com/ Maridav

L

OVE in ALL THE WRONG PLACES?

18 | GreatHealthGuide.com.au

Words Martin Gladman

Design Oleksandra Zuieva

GHG Disclaimer – please read

© Depositphotos.com/ inarik

Looking for

‘if you can’t love yourself, then you can’t love anyone else’? It’s a wise old

statement that often gets thrown around by pop stars and celebrities but how many of us know what it actually means? But more importantly, how many of us know how to live it?

We live with ourselves in every given moment of the day, from our first to our last breath, we’re the one person who is with us all the time. So what sort of relationship do we have with ourselves? And is it a quality one? Is it one built on love and understanding? Or is it disregarding and degrading?

All too often we forgo developing a truly honest and loving relationship with ourselves in the name of placing everything and everyone else first in our lives. We find every excuse not to love ourselves, saying that it’s selfish, we don’t have time or we’re not worth it. If we stop for a moment and think about this, we’re starving

.........................................................................................

H

ow many of us have heard the statement

that we are feeling because we are not truly loving ourselves. It’s a great way to guarantee our own misery.

The number one responsibility we have in life is to make sure that we genuinely love and nurture ourselves so that those around us are able to see that they can do it too.

The greatest love we can have is with ourselves.

One of the most glorious gifts that we can give ourselves is a relationship that pays attention to the details, listens closely and looks out for ways to deepen and support the love we have for ourselves. Is it not irresponsible to expect others to be loving and supportive, if we are not choosing to love ourselves first?

Self-love can be very simple in that it can start with simply putting ourselves to bed at the first

ourselves of our own love.

When we don’t make ourselves a priority and proactively strengthen our relationship with ourselves, we often start looking for solutions in things outside of ourselves. To compensate, we turn to our relationships, desperately seeking comfort and relief, placing lots of unnecessary pressure on those relationships to

© Depositphotos.com/Moonru

fulfil all of our needs. This is a recipe for disaster because when we don’t feel that our needs are being met from other people, we turn to food, exercise, entertainment, even sadness, loneliness and depression (the list is endless), everything but ourselves, as a substitute. We look to find anything that will reduce the tension GHG Disclaimer – please read

GreatHealthGuide.com.au | 19

nourish us, instead of pushing our bodies and staying up late watching a movie or indulging in foods which our body struggles to digest for the next twenty-four hours.

The most amazing relationship that we’ve ever wanted is right here with us now.

One of the greatest losses that we can experience in life is giving up on loving ourselves and settling for a second rate substitute. When we commit to loving ourselves, no matter what, we prove to ourselves that love never leaves us, but it is us, who leave love.

We have the power to change our lives by simply making a choice - to assure that

.....................................................................................

sign of feeling tired or eating foods that truly

every move we make is at least as loving as the one before and dedicating ourselves to deepening that love each and every time so that it grows.

The key to developing excellent relationships with others is to always first start with our own relationship. So take the time to check in with yourself, treat yourself like the most precious and delicate thing in the world and say ‘no’ to anything that doesn’t support and hold you in this love. Anything else would be a form of self-abuse and there is no room for abuse in love.

The most amazing relationship that we’ve ever wanted is right here with us now, we just need to choose it, build it and cherish it so we can guarantee that in the next moment, we are able to fully feel it, coming to know the true beauty and strength of our love.

Martin Gladman is a counsellor, teacher, life coach and complementary therapist working out of Melbourne. Victoria. Martin has had the pleasure of supporting people of all ages, backgrounds and genders to work through the many challenges which can prevent them from living truly joyful and vital lives. Martin © Depositphotos.com/Preto_perola

has a deep love and commitment to humanity, offering his services as a writer and specialist to support people to live, learn, love and be inspired by life. Martin can be contacted through his website.

20 | GreatHealthGuide.com.au

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“All glory comes from daring to begin”

© Depositphotos.com/ andreevaee

- Anonymous

B

IG BOYS CRY TOO

and ourselves. However, I also believe that

prevention is better than the cure and is much easier. This is a message to all of you that have power in our society to positively influence the generations to come.

In a situation where a man has been violent to his partner, or in a family violence situation, GHG Disclaimer – please read

Design Oleksandra Zuieva

it is a man’s responsibility to acknowledge and alter his behaviour if he wants to truly engage in a safe and mutually beneficial relationship. But how does a man recognise that his behaviour is unsafe or dangerous for his partner? What are the values which inform men ‘to do the right thing’ or know when they are being violent, unsafe or controlling?

The rhetoric in current media, is about how GreatHealthGuide.com.au | 21

© Depositphotos.com/ Kzenon

responsible for our actions, behaviours

......................................

I

am a firm believer in all of us being

Words Ray Medhora

the general consensus is dismay and horror at the growing numbers of violent incidents.

The most dangerous place for a woman to be, is at home with a violent partner. There has been an emphasis on behavioural change programs which work with men who use violence, once they have been identified. Behavioural change programs work with the behaviour as an afterthought.

What can be done in order to prevent these relationships and behaviours from taking place to begin with?

While changing our behaviour is tough, having different values on appropriate and safe behaviours in the first place may just be that little bit easier. What do men need in order to have safe relationships with their partners?

1. GENDER BELIEFS/ROLES Our beliefs on gender and relationships start with our very first relationship, our relationship

relationship. People who use violence or react violently, have built the idea that those behaviours are somehow acceptable, or even necessary in their relationships, so they feel that the behaviour is justified. These values or belief systems are the first elements that need change. Gender equality has forced its way into our social discourse over the generations and is becoming less of an issue, but maybe we need more men to own this issue as opposed to women. What better way for men to understand gender equality, than for it to be taught to them by their fathers? This includes modelling gender equality in your household by demonstrating joint decision making, shared roles in terms of daily tasks and open discussion about running the household.

What should parents be engendering in their children?

2. SAFETY IN A RELATIONSHIP Kids learn how to problem solve by watching their parents do it repeatedly. If you want to teach your kids the safest, most beneficial

© Depositphotos.com/ arquiplay77

with and our understanding of our parents’

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to solve the domestic violence epidemic and

22 | GreatHealthGuide.com.au

GHG Disclaimer – please read

doing it yourself. Demonstrate safety to your kids by showing them difficult problems can be resolved safely without the use of violence, shouting, extended silences etc.

It is OK to expose your kids to your (child appropriate) disagreements. This makes them aware that all couples disagree and that there are safe outcomes and resolutions when two mature adults work towards it.

3. CONSISTENT DISCIPLINE There are many lessons to be learnt through our discipline styles, but more importantly, children learn safety and trust through discipline and will thrive within the boundaries which we implement. We also need to recognise the difference between situations which require us to discipline kids and situations which require us to emotionally support our kids so they are not left feeling unsupported.

Make sure your discipline styles are consistent, age appropriate and fair. Never apply discipline when you are upset or angry.

Using smacking, time out or shaming, has been demonstrated to be less effective and less useful for kids. The style of discipline you give your kids now, will become the model of conflict resolution that they replicate as adults.

What message do you want to send your kids about resolving conflict?

GHG Disclaimer – please read

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way to hold safe relationships, teach them by

4. BIG BOYS CRY TOO As a society, we have forced the idea that boys should not feel as vulnerable, hurt or sad as girls can. Boys who reject their own sense of vulnerability, turn into men who feel threatened by it. When these men feel this threat, they naturally react in what they see as the only acceptable way...with violence.

Violence is not only about men hitting women. Violence is about safety in all relationships.

As a society, we can teach the generations to come, that violence is unnecessary and we can evolve past it. We are constantly telling boys they need to ‘man up’, not cry or feel weak.

We are telling young boys that they are not allowed to feel vulnerable and that if they do they are not masculine.

We must allow boys to feel safe when they are feeling vulnerable. Teach boys about masculinity in terms of emotional strength as opposed to physical strength.

While this article is founded on the idea that society needs to raise boys to be open to all their emotions, including the vulnerable ones, there is another theme which desperately needs to be explored. Girls need to be able to accept themselves, recognising dangerous and unsafe relationships and be able to access support to extricate themselves safely. Girls need to be taught that they can be appreciated for more than their physical beauty and that they are valued no matter what.

GreatHealthGuide.com.au | 23

Girls need to be able to accept themselves and recognise dangerous and unsafe relationships.

My hope is that we continue to see positive change and that the generations to come, can look back on our generation with dismay and wonder how it was possible that family violence had become such a widespread issue.

Ray Medhora is a child and family therapist.

He loves to speak to people, he enjoys his work and has had much success over the years working with children, families and men of Australia. He is available for private sessions over Skype or in person in the North Shore of Sydney, Australia. More information is

Š Depositphotos.com/ londondeposit

available on his website.

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Š Depositphotos.com/ Yaruta

Kidz Matters

Do You Want to Have

H H

appiness. It’s highly sought after and yet sometimes it seems so elusive. It’s one of the things that

we want most in the world for our kids, alongside health. We want our kids to be healthy and happy. And most of us go to extraordinary lengths to ensure it.

GHG Disclaimer – please read

Part 1

Words Ash Nayate Design Oleksandra Zuieva

............................

© Depositphotos.com/ leno4ek84

appy Kids?

We know a lot about health and how to boost our kids’ chances of being in an optimal physical state. But what about happiness? In my experience, most of us don’t know much about teaching our kids how to be happy. In the Western world, we view happiness as something that GreatHealthGuide.com.au | 27

the privileged few. But materialism and superficiality

aren’t

synonymous

with

happiness. Nor are they synonymous with health. Just as people who are rich and thin aren’t necessarily healthy.

The good news is that happiness is a learned habit. More specifically, it’s a set of habits, much like regular exercise and healthy eating in achieving good health.

Teaching kids the habit of happiness can start right from infancy. Childhood is actually an excellent time to start building ‘happy habits’, because the young mind is primed to learn. We just need to do it in a developmentally appropriate way.

The concept of happiness is quite an abstract one and it can be challenging to explain to children (particularly in the first 7-8 years or so). Young kids are very literal in their interpretation of the world and they learn best through watching and doing, rather than listening. What this means is that we need to focus on teaching kids through practical and hands-on activities that promote happiness, rather than ‘explaining’ or ‘rationalising’ happiness with words (story-telling is an exception to this).

Teaching our kids to be happy is a twopronged approach. We need to help them develop the skills to recognise and be able to create positive emotions within themselves, as well as giving them the strategies to cope with unpleasant emotions.

28 | GreatHealthGuide.com.au

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strikes randomly, perhaps only amongst

RECOGNISING AND IDENTIFYING EMOTIONS For young kids, one of the most important first steps is helping them recognise the emotion of happiness. All emotions are associated with a physical feeling. When we’re afraid, we might feel sick to our stomach. When we’re angry, we might feel hot. When we’re happy, we might feel energetic.

Children are better at identifying physical sensations, than at identifying feelings.

‘Happy habits’ start right from infancy when our kids are learning to speak. It all starts with their early experiences of descriptive language (adjectives) such as hot, cold, prickly, heavy, etc. This builds their vocabulary, which, ultimately, they will use to describe their internal state. From an early age, we can expose our kids to a variety of words through books, stories and our daily language. We can model the appropriate use of adjectives when we’re experiencing them. For example, if we walk through the frozen section of the supermarket, we can say, ‘it feels cold here, can you feel it?’

As our kids start communicating in words, we can encourage them to use adjectives to describe their daily activities. For instance, while they are kneading playdough, we can ask them GHG Disclaimer – please read

what they’re experiencing (what does the playdough feel like, look like, or smell like?).

This gives our kids practice in using adjectives which they can then use to describe their internal state. If we notice that they’re visibly excited about something, we can prompt them by asking how their tummy is feeling, their arms and legs, or their skin, etc.

Kids are rather creative in their use of language - I once had a five-year-old tell me that ‘anger’ felt like ‘clouds’. The precision of their language isn’t important here. What’s important is that our kids are able to describe their feelings in a way that makes sense to them.

THOUGHTS VERSUS EMOTIONS For older kids, ‘happy habits’ requires that they start developing an awareness of their thoughts, particularly the chain of thoughts (one thought leading to another), as well as the link between their thoughts and subsequent emotions.

Specifically, we can help them recognise

© Depositphotos.com/ leno4ek84

that happy thoughts lead to happy feelings and happy feelings make it easier to think

Happy thoughts lead to happy feelings and happy feelings make it easier to think happy thoughts.

GHG Disclaimer – please read

happy thoughts. Examples from our own lives can help illustrate this point (e.g. you may say, ‘I was feeling stressed about the traffic, but hearing that song on the radio really made me feel upbeat and I’m not so stressed anymore).

GreatHealthGuide.com.au | 29

able to recognise and understand the link between thoughts and feelings (and the physical sensations associated with them). With this foundation, kids can start taking charge of their emotional state, by being deliberate in their thoughts, words and actions. They may notice that certain activities make them feel happy (e.g. playing the violin, jumping on the trampoline or being in the garden) and they can choose to engage in those activities to feel happy. Or, our kids might notice that they feel happy when they’re with certain people, in specific situations or when thinking certain thoughts. Being in charge of their emotional state means that our kids can deliberately think/do/ surround themselves with those things that bring them happiness.

In addition, happiness also requires the ability to deal with unpleasant emotions,

resourceful and healthy way.

In the next Issue of Great Health GuideTM (Part 2 of this article), I’ll address how we can teach kids resourceful coping skills for dealing with these sorts of emotions.

Our kids can deliberately think/do/surround themselves with those things that bring them happiness.

Ash Nayate is an American clinical neuropsychologist, which means that she specializes in brain function and how this impacts on our behaviour. She has almost 15 years’ experience working with children and families, supporting them to feel happier, more confident and more resilient.

To contact Ash please visit her website.

© Depositphotos.com/anskuw

such as anger, frustration and worry, in a

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The foundation to ‘happy habits’ is being

30 | GreatHealthGuide.com.au

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Š Depositphotos.com/ poznyakov

T

Helping Kids

ransition from Holidays to School

GHG Disclaimer – please read

Words Deb Hopper

Design Oleksandra Zuieva

GreatHealthGuide.com.au | 31

often

anticipate

with

excitement the thought of change, whether it is going back to school or

going on school holidays. As we go back to school this month, there are exciting thoughts of seeing old friends, making new friends, wondering who their teacher will be and perhaps a new school bag and pencil case.

Even though this can be exciting, it is still a massive life change for a child, even if they are going back to the same school and an even bigger change if they are starting school or moving to a new school. When transitions such as going back to school are looming or in process, children may feel anxious or worried. Their daily and weekly routine is changing which can be unsettling. Signs of mild-moderate anxiety might look like a child struggling to get out of bed, more complaining or whining or complaints of feeling sick or being on the toilet excessively.

More severe signs of anxiety might include the above but might include tears, anger or other ‘behavioural’ outbursts.

5 top tips for helping support children and making them feel safe in the transitions between school, holidays and back again.

1. Create a calendar for before, during and after the holidays. Kids love to see things visually and by helping them create a calendar of what’s coming up, they see more concretely what plans are for them 32 | GreatHealthGuide.com.au

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C

hildren

and the family and this makes them feel more settled.

Create a calendar for before, during and after the holidays.

You can find some great downloadable resources here which will help get you started. On our free downloadable, you can see that the weeks are colour coded. You can edit and change to suit your family. The pink weeks are for the 2 weeks prior to holidays.

The white weeks are school holidays and the yellow weeks are the first two weeks back at school.

Use clip art or pictures (especially for younger children), or just write the main activities for each day or after school, e.g. add in play dates, holiday care days, nights away etc. We have some examples at the above link.

2. When planning your holiday, don’t over load the time-table. Children need time to relax and chill out. Often school is so busy.

Plan in afternoons at home for reading or movie nights. Take a deep breath with your kids.

Don’t over load the time-table.

3. Plan some ‘boring time’. Many children are so over stimulated. Their days are overcommitted and by the end of the term, they need to have some down time. Plan GHG Disclaimer – please read

boring/free time or down time. Think of a cool name for this and make it sound fun. Make some rules around this, such as no screen time but offer some suggestions of what they could do e.g. reading, writing a story, Lego or craft time, jumping on the trampoline. If at all possible, take time out yourself with the same rules applied. Maybe you could have ‘boring time’ together and play a card game or lie down and have a rest/snooze together.

It is important to plan ‘boring time’ not just in the holidays, but during school weeks and weekends. Put it on the calendar to help it happen.

Plan boring time, free time or down time.

4. Give children a say on choosing ideas for their calendar. Ask children how they might spend their time. What after school activities do they really enjoy? Do they need to find more ‘quiet or boring’ time. Do they need more space away from people? Do they need more active outside play time? Kids know what they enjoy and by asking them, it gives them some added sense of control especially during transition times such as

© Depositphotos.com/ prometeus

going back to school.

Kids know what they enjoy so ask them.

5. Increase the amount of active outside play.

Just as adults benefit from movement and GHG Disclaimer – please read

GreatHealthGuide.com.au | 33

the park, walk around the block after dinner or have a picnic and kick a ball around.

Make sure you add these things to their calendar so they know they are coming up!

As adults we can make children feel more in control during times of transitions. Don’t forget to check out the free downloads to help your child settle back into school.

34 | GreatHealthGuide.com.au

Deb Hopper is an Occupational Therapist, author, workshop presenter. Deb is passionate about empowering parents and educators to understand the underlying reasons of why children struggle with behaviour, selfesteem and sensory processing difficulties.

A practicing Occupational Therapist, she understands the daily struggles that children, parents and teachers face. Deb is the coauthor of the CD Sensory Songs for Tots and author of Reducing Meltdowns and Improving Concentration: The Just Right Kids Technique.

She can be contacted on +61 2 6555 9877 and is available for clinic and phone/ Skype consultations.

GHG Disclaimer – please read

© Depositphotos.com/ konradbak

so do children. Make plans for extra trips to

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exercise to help de-stress and reduce anxiety,

mindset

Š Depositphotos.com/ stocksnapper

The Best Prescription for

M

ENTAL SPEED and Clarity

we age. Sometimes we worry that those

annoying memory lapses and tip of the tongue moments might reflect something else, something more sinister.

Am I losing my mind? – Don’t worry!

36 | GreatHealthGuide.com.au

We

often

first

notice

these

changes

when we are in our forties and fifties, the slippery slope of mental slowdown starts far earlier. We are at our cognitive peak around the age of 24! If this birthday has long since passed, despair not, because there is one very important and powerful way you can maintain and enhance your mental prowess at any age.

GHG Disclaimer – please read

© Depositphotos.com/ hannamonika

mental sharpness can diminish a little as

......................................

I

t’s well recognised that our degree of

Words Dr. Jenny Brockis Design Oleksandra Zuieva

requires a small amount of time from our day. People who engage with this activity enjoy greater vitality, energy, happiness and enhanced mental performance. It’s the one activity that if prescribed more frequently, could lead to a significant reduction in the prevalence of many of the chronic medical diseases we see today – hypertension, type two diabetes, heart disease, depression and cognitive decline.

It may not be sexy, but exercise is the best workout for our body and brain. Aerobic exercise in particular primes our brain for best performance by stimulating cerebral blood flow and the release of certain growth factors including BDNF (brain derived neurotrophic factor).

Exercise is the best workout for our body and brain.

Kids who exercise regularly by running round the school oval before class have been shown to perform better academically, are more attentive in class, exhibit fewer behavioural problems and get higher grades.

Dr. John Ratey in his book Spark calls BDNF ‘Miracle-Gro’ for the brain because it helps to strengthen synaptic connections and stimulates neurogenesis; the production of the 700 of so new neurons we produce each day. Our hippocampus, the area of the brain associated with verbal memory and learning is one area that can produce new neurons.

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This activity is readily available and only

EXERCISE REDUCES BRAIN SHRINKAGE Our brains shrink with age, but unlike our favourite cashmere sweater put through a hot wash, the shrinkage is slight and can be minimised by, yes you guessed it, indulging in some regular exercise.

How much exercise is enough?

Studies have shown that brisk walking three times a week for 30 minutes will boost memory and reduce brain shrinkage.

Overall the aim is to undertake 150 minutes of aerobic activity each week, though the good news is that interval training, which takes up far less time works too.

So what are you waiting for – let’s go for a walk!

IS THERE A BEST TIME TO EXERCISE? The benefit to our thinking skills follows exercise.

Ideally the perfect time is before work, but if your schedule doesn’t allow for that, lunch-time or after work is fine too. Just try to avoid exercising too close to bedtime as paradoxically you may find it harder to get to sleep, though overall regular exercise helps promote a better sleep pattern.

WHICH IS THE BEST FORM OF EXERCISE? Brains benefit from all kinds of physical activity, so don’t be shy in trying something new.

GreatHealthGuide.com.au | 37

Cross training where you have to coordinate your movements with an exercise such as dancing – ballroom, hip-hop, rap or ballet are all ideal. Going to the gym, cycling, running and swimming are all great forms of exercise as well – just take your pick.

Our brain performs best when we move, so while it might be tempting to stay chained to your desk to finish off that document you’ve been working on the last couple of hours, you are much better off to take a brain break, get up and stretch to reinvigorate your attention and decision making.

This is why more workplaces are now introducing stand up desks, standing and walking meetings – to boost productivity and energy.

COULD YOUR MOOD DO WITH A LITTLE PEP? Along with growth factors, exercise enhances the release of endorphins and dopamine that give us that ‘runner’s high’ and make us feel good. The simple act of engaging in regular exercise has helped modify the symptoms associated with mild depression. Exercise helps to burn off those stress hormones of excess cortisol and adrenaline, which can emotions and think well. Whilst it can be harder to find the motivation to exercise especially when we are feeling down, getting started is the key to help lift your mood.

Exercise helps to burn off those stress hormones of excess - cortisol and adrenaline.

38 | GreatHealthGuide.com.au

GHG Disclaimer – please read

© Depositphotos.com/ Kuzmafoto

otherwise impair our ability to manage our

smoking’. Our increasingly sedentary lifestyle is not only reducing our physical wellbeing, it reduces our cognition and is associated with increased levels of anxiety.

So look for incidental opportunities to stand up and move more, from parking your car further away from your destination to choosing to use the stairs rather than the elevator or standing

The more we move, the better we feel and the better we think.

Dr Jenny Brockis specialises in the science of high performance thinking. She is the author of Future Brain - the 12 Keys to Create Your High Performance Brain, (Wiley) available at all leading book stores, online retailers and from her website.

© Depositphotos.com/ michaklootwijk

when making or receiving a phone call.

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‘Sitting disease’ is now described as the ‘new

GHG Disclaimer – please read

GreatHealthGuide.com.au | 39

A

CHIEVER

40 | GreatHealthGuide.com.au

Words Loudy Wiggins

Design Oleksandra Zuieva GHG Disclaimer – please read

© Depositphotos.com/ gosphotodesign

Being a High

more often than not we are wired to be quite critical of ourselves. When

you are a passionate, driven individual, there is the tendency to put too much pressure on yourself. Most people are driven intrinsically; we strive to satisfy our ego, for our family and sometimes strive for success because of how we want to be perceived by the outside world.

Success is all about perception Whether you’re a high achiever in your job and are always motivated to perform at your best or you run an efficient household, juggling multiple projects at once, it’s really important to have gratitude and take a step back. This is especially true when your dreams are big, ambitions are high and you want to be good at what you do. Ultimately it’s about the journey and most of us have some great things in our life that we should be grateful for.

In this series of articles, I’m going to take a look at what being a high achiever has meant for me in my past life as an Olympian, as a mum and as a passionate business owner.

The lessons I have learnt along the way have defined who I am now. I want to show you how implementing a few small processes can completely change the direction your life takes. By having this knowledge and perspective, it can allow you to not only strive for bigger and better things, but make the most out of what you have now.

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S

uccess is all about perception and

DEALING WITH PERCEIVED FAILURE When we talk about success, the notion of failure also comes to mind. My biggest hurdle in terms of ‘feelings of failure’, has been overcoming the loss of an Olympic Gold medal.

Close to 11 years ago in Athens Olympic Games I was a 25-year-old, 3 time Olympian at the peak of my career. The year before I was ranked number 1 in the world in the FINA Grand Prix ranking system and had won 6 international events in a row. I had also medaled at every international event since 2001.

A fateful moment in the final of the Olympic Games cost me a gold medal after placing 2nd in prelims and going into the 3rd round of the final in 1st place. I’ve racked my brain to try to figure out what happened – was I not mentally tough enough? Was I too aware?

Was I too nervous? Was I poorly prepared? Do things just sometimes happen? Maybe I did not deserve a gold medal? Was I bad person?

I still cringe when I think about it and in some ways it has defined me. I am sure we can all relate to this – whether it’s a business that couldn’t quite take off, a job promotion that slipped through your fingers or perhaps you couldn’t quite reach your fitness goals in time for an event.

Sometimes, we just don’t have control of the outcome and have to accept that. I still won a bronze medal but ultimately I ‘lost’ the gold medal and this is something that I have tried to come to grips with ever since, but it wouldn’t have stopped me from trying even if I had known the outcome prior.

GreatHealthGuide.com.au | 41

Do I think my life would be different or complete with a gold medal rather than 2 bronzes? Honestly? No. Life is the way it was meant to be, but I still get tinges of regret when I am reminded of what it’s like, not to have lived up to potential or not to have a dream 100 percent realized.

Just because we fall though, doesn’t mean we can’t shake ourselves off and keep going. This is when goal setting can be highly effective.

It’s about being systematic rather than having a passive or emotional approach and in the next series I am going to show you some really simple steps to achieving to your heart’s desire.

These can be related to Health, Fitness, Life or Career – you may even be doing some of these steps unintentionally, but it’s about bringing them all together and really aim for the sky!

Loudy Wiggins is a Dual Olympic Medalist and a three times Commonwealth Games Champion in the sport of Diving. The Melbourne-based mother of two is a Personal Trainer, Nutrition and Wellness coach for her own business, Loudy Wiggins Fitness. She is also the program manager for the Victorian the Australian Olympic Committee Athletes Commission. She has recently launched

Sometimes, we just don’t have control of the outcome and have to accept that.

42 | GreatHealthGuide.com.au

an online training program Mind and Body Blitz to help women achieve their health and fitness goals with a holistic approach – mindbodyblitz.com. Loudy can be contacted through her website.

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© Depositphotos.com/ pressmaster

Institute of Sport Diving Program and on

“A champion is one who gets up when he can’t”

© Depositphotos.com/ stevebonk

– Jack Dempsey

“The ripest peach is highest on the tree”

© Depositphotos.com/ tolokonov

- James Whitcomb Riley

great health

Š Depositphotos.com/ DepositNovic

H

PREVENTATIVE

EALTH for Muscles

something that you truly value? Do

you try hard to stay active and fit? So what you can do to continue enjoying the physical activities you engage in and to carry them out safely and effectively.

One of the keys to maintaining a healthy exercise routine is to look after your muscles and to prevent injuries. Prevention is always better than cure so take preventative 46 | GreatHealthGuide.com.au

measures to reduce the likelihood of sustaining an injury while engaging in physical activities.

WHY DO SPORTS INJURIES OCCUR: • Failing to warm up properly • Stretching at the start rather than at the end of the sport/physical activity • Incorrect technique • Returning to sport too soon after a previous injury, before healing properly GHG Disclaimer – please read

© Depositphotos.com/ amelaxa

look after your body? Is your health

..............................................

A

re you someone who strives to

Words Margarita Gurevich Design Oleksandra Zuieva

So what can you do in order to prevent injuries?

Sports injuries often happen as a consequence of incorrect technique

FOUR TIPS:

Most classes are great for fitness but they tend to be done in large groups so your instructor

1. Follow a proper stretching routine It’s good to stretch prior to going for a power walk/jog/playing a game of basketball, but research has shown that stretching while the muscles are still ‘cold’ will significantly increase your risk of straining a muscle. It is better to warm up prior to exercise. A proper warm up is a

will not be able to check every person’s technique. Try to find a small group class where possible but if you do choose to attend a large class, listen to your body and stop if you feel any pain/discomfort.

3. Get regular massages

low intensity version of the exercise you

While stretching will help to prevent muscle

plan to engage in, e.g. if you plan to go

tightness and knots, research has shown that

for a jog, a warm up can include a power

the effects of stretching do not last for very long

walk or walking lunges.

unless you stretch every day. It is beneficial to

Once you complete the exercise/sport you can cool down by lowering the intensity.

After a jog, a good cool down will be to finish

get a proper sports massage every 3-4 weeks for preventative measures using a qualified, registered massage therapist.

off with a brisk walk plus some stretches.

Make sure that you hold each stretch rather

4. If you do sustain an injury, get proper

than ‘bounce’. Only go to the first point of

rehabilitation

stretch, hold for 15-30 seconds; repeat each stretch approximately 3 times.

This is a most important point. If you love your sport you may be tempted to take shortcuts when it comes to rehab and return to the

2. Make sure that your technique is correct As

physiotherapists

we

frequently

see

patients with sports injuries which happen as a consequence of incorrect technique.

sporting field too soon. If you return to your sport/exercise before the injury has fully healed, you are far more likely to sustain the same injury again and provoke new ones.

Thus make sure when commencing a new

Initial recovery, depending on the severity

sport or type of exercise you do so under the

of the injury, should involve some elements

supervision of a qualified physiotherapist/

of the RICE protocol. The RICE protocol is

fitness instructor.

typically followed for 48 hours.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 47

The RICE protocol – Rest, Ice, Compression, Elevation, for 48 hours.

There are several treatments that can speed up the recovery process such as ultrasound, electrotherapy,

SCENAR

Therapy

and

others.

Once the initial pain and inflammation are under control the focus shifts towards a specific exercise program. This is a crucial step in the recovery purpose. While the treatment methods mentioned above will help to reduce the symptoms, the only way to maintain the results and reduce the risk of sustaining the same injury in the future, is to do specific strengthening and range of motion exercises.

Besides doing exercises which are specific to the area you injured, make sure that you work on the whole kinetic chain. E.g. if you

an Achilles tendon strain, as more load will be going through the ankle. Hence by strengthening the hip, the additional load going through the ankle will be reduced.

Thus your exercise program addresses not only the Achilles tendon but also your core, hips and knees. One of the best ways to strengthen your core muscles is to do Clinical Pilates. So for all of you who love being fit and active – follow the tips outlined above and you will reap much benefit from exercise.

48 | GreatHealthGuide.com.au

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of the hip will exacerbate the problem of

Margarita Gurevich is Senior Physiotherapist at Health Point Physiotherapy. She completed Bachelor of Physiotherapy degree at La Trobe University and Diploma of SCENAR Therapy in

Moscow

SCENAR

Centre.

Margarita

extensively uses Clinical Pilates, SCENAR therapy and other evidence-based techniques specialising in incontinence and women’s health. Margarita is experienced in Real Time ultrasound and McKenzie treatment. She was interviewed for Women’s Health and Fitness magazine and presented at 4th Australasian SCENAR conference.

GHG Disclaimer – please read

© Depositphotos.com/ Ammentorp

have an old injury in the hip, the weakness

FITNESS

© Depositphotos.com/ Ammentorp

P

ower to Your Core

muscles,

improve

core

strength,

connect the mind and body and help

our flexibility just to name a few perks! But why is Pilates so popular and has the potential to deliver results to clients, time and time again?

Pilates creates ‘stability’ and when executed with precision and consistency, delivers results.

50 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

1. WHAT IS ‘STABILITY’?

Stability refers to the body’s ability to find its centre of balance and be able to execute movements from a sturdy foundation or platform. It is like a building needing a strong, sturdy foundation and the same goes for our bodies.

We need deep, inner strength and ‘stability’ throughout our body to ensure that we move GHG Disclaimer – please read

© Depositphotos.com/ dimaberkut

ilates can build strength, tone up

......................................

P

Words Vanessa Bartlett

movement that we perform. There needs to be a balance between flexibility, mobility and strength for optimal movement function and injury prevention.

2. WHY DOES THIS MATTER? Our postures are placed under pressure daily, commonly due to technology and the way we move. We are in a constant battle with getting our bodies back into alignment, balance and natural patterns of movement.

Jobs at desks, typing, driving, using phones and tablets are all forward-based activities, using the anterior (front) muscles of the body.

If we are repeating the same movement patterns daily, we are slowly causing imbalance between the muscles and a strain within one area of the body. If a muscle is too tight for instance, the opposing muscle group is likely weakened or even too flexible which causes aches, pains and imbalance.

3. WHERE DOES THIS SHOW UP? Commonly we hear about and suffer from back and neck pain. This means the muscles surrounding our spines are under some pressure or tension and not performing correctly for postural support and ‘stability.’

Now let’s add exercise to the equation e.g. you decide to lift weights. If you do this with a weak structural foundation you are adding to the existing imbalance by adding a load to it. The issues that arise when people cannot ‘stabilise’

their

body

when

performing

exercise are frequent visits to physio, constant GHG Disclaimer – please read

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with steady control yet freedom within each

muscular pain, back pain, lack of flexibility and mobility, just to name a few.

To put it simply, we want to build strength on a strong foundation.

This is where Pilates can help you and give you that inner strength and stability that we all need to feel ‘comfortable’ in our own body.

HOW DOES PILATES BUILD YOUR STABILITY? When you do Pilates, the first thing to do is to ‘activate your core.’ This means you need to connect with your breath and connect the mind to those deep abdominal muscles that are closest to the spine. If you move without ‘engaging’ these muscles, you risk overusing other muscles as well as creating more imbalance.

The whole premise of strengthening your core is fundamentally what creates ‘stability.’

When you are strong from the inside-out, you have greater control, flexibility, freedom of movement, creating a balanced body. By performing Pilates exercises over time, you will start to feel and see a change within your body’s movement patterns and muscular strength.

At the end of the day we just want to feel good and be pain-free.

GreatHealthGuide.com.au | 51

you stand taller, you walk without shifting your hips so much. People tell me that their running, golf, gym work, dancing or even gardening has become easier due to having more stability and control within their body.

‘Physical fitness is the first pre-requisite to happiness,’ – Joseph Pilates.

The following are two of my favourite Pilates exercises: POINTER:

...............................................................

Niggling pains can decrease or disappear,

BRIDGE WITH LEG EXTENSION: 1. Lie on back - Place feet on floor hip distance 2. Engage & tighten abs 3. Lift pelvis and spine upwards contracting butt and back of thighs 4. Keep hips stable/level – lift leg slowly up so that toes are pointing to the sky 5. Hold leg straight for a few seconds 6. Lower leg, bend knee and place foot onto floor 7. Lower pelvis to floor 8. Repeat with other leg (2 reps each leg) Great for butt tone, core stability and balance, toning and strengthening posterior (back) muscles

1. Kneeling on hands and knees ensure hands are under shoulders and knees under hips 2. Take a breath in and as you exhale, engage / tighten your core (abdominals) 3. Maintain neutral spine (ie not arching your back) 4. Slowly lift and extend your opposite arm and leg so they are in line with body 5. Ensure your arm and leg is parallel to the ground 6. Ensure you are stable through hips and shoulders i.e. not moving 7. Complete 10 arm/leg raises on each side.

8. For a challenge - balance a drink bottle on your lower back! This will test your inner stability.

Vanessa Bartlett has 14 years’ experience in the fitness industry and is a qualified journalist. She has appeared as a presenter for TVSN, The Morning Show and co-hosted was part of a group award for ‘Innovation in Healthcare’ for helping teach mental health sufferers Pilates and meditation to complement their treatment.

52 | GreatHealthGuide.com.au

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© Vanessa Bartlett

a community TV lifestyle show. In 2013 she

© Depositphotos.com/ Maridav

The Importance of

R

EST and REPAIR

Part 3: Repair of the body under stress Words Kat Millar GHG Disclaimer – please read

Design Oleksandra Zuieva GreatHealthGuide.com.au | 53

T

his is the final article in the series on

2. Avoid sugar and refined

the importance of rest and repair.

carbohydrates

In the second article I considered

the processes and ways where the body under stress needs to repair itself in order to maintain optimal health. As discussed last month, at high stress levels cortisol levels rise.

Cortisol is a hormone produced in the adrenal glands which release energy from our natural body store in response to physical, mental or emotional stress. However, if we have too much cortisol due to continued high stress, it can produce a number of negative side effects, such as raising our blood sugar and lowering our immunity.

Avoiding sugar and refined carbs, stops your body from spiking your insulin production.

Eating frequent small meals balanced in protein, complex carbohydrates, vegetables and good fats like olive oil and flax seed oil is beneficial.

3. Keep well hydrated Dehydration puts the body in stress and raises cortisol levels. Keep filtered water by your bed and drink it when you first wake up and carry a bottle with you and sip water throughout the day.

Stress and increased cortisol can lead to an increased appetite and cravings causing the body to store fat around the waist.

4. Take natural supplements Stress-reducing supplements include B and C vitamins, minerals such as calcium, magnesium, chromium and zinc, as well as

HOW TO IMPROVE REST AND REPAIR As a continuation from last month, these additional tips can help you to truly rest and repair your body if your body is producing an excessive amount of cortisol.

conjugated linoleic acid (CLA) and Omega 3 from sources such as fish oil capsules, salmon, flaxseed oil or walnuts. These can not only lower cortisol levels but they can also help you decrease the effects of stress on the body by boosting the immune

1. Exercise increases brain output of

system.

serotonin and dopamine.

Exercise increases brain output of serotonin and dopamine, which are brain chemicals that

reduce

anxiety

in your life

depression,

You may wish to hire help for some of

promoting better sleep. With this in mind, it

your tasks which are becoming too much.

is recommended to limit resistance training

Alternatively, you could ask for help from

sessions to no longer than an hour as cortisol

friends or talk about any negative emotions.

levels start rising after 45-60 minutes of weight

I find that journaling really helps me to get

training.

things into perspective.

54 | GreatHealthGuide.com.au

and

5. Make choices that reduce the stress

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based on reason High emotional responses can trigger cortisol spikes. Many of us are constantly worried, we have our minds on negative thoughts and have worries which can cause fears that can consume us. It’s so important to be aware of what we’re watching and listening to.

7. Listen to uplifting and positive audiobooks Feed your mind with uplifting and positive sources and make time to read fun books often! This can help keep things in perspective and give your mind the peace you may need.

8. Relax regularly Take time out of your busy schedule to relax and enjoy life!

• A walk in nature is a great change from a vigorous routine • Try yoga instead of your high intensity training session occasionally • Listen to relaxing music or relaxation CD’s • Have a regular massage • Listen to your body if you ‘hit a wall’ in your

over-training and over-stressing your body • Sometimes a sleep-in is more beneficial long term, than the few hundred calories you’d get from your cardio session. You can make up for it another time when you have more energy.

These simple changes in life style will assist in the repair of your body while minimising the stress of a busy lifestyle.

Rest up and recharge to bring out the best you!

Kat Millar works with people globally to improve their health, confidence and energy. Since 2003, through her coaching, training, online programs and seminars, Kat has helped almost a thousand people to achieve their goals. Kat is an award-winning figure competitor, fitness lecturer and NLP practitioner and has a passion for nutrition and behavioral psychology. Kat offers a range of programs for total body transformation and can be contacted through her website or her Facebook page.

© Depositphotos.com/ tanjakrstevska

energy levels; it may be a sign that you’re

....................................................................................................................

6. Choose thoughts that are

GHG Disclaimer – please read

GreatHealthGuide.com.au | 55

Š Depositphotos.com/ tab62

© Depositphotos.com/ bashta

I

Women and

nvesting Part 6: Starting to Invest in Shares

GHG Disclaimer – please read

Words Bill Dodd

Design Oleksandra Zuieva

GreatHealthGuide.com.au | 57

information on investing in the stock market particularly for women. It

aimed to provide an understanding of the risks in investing, the importance of an investment plan and introduce analytical techniques which provide information on what stocks to buy and when to sell them. It is important to understand that all Australians and particularly women need to have an understanding of how to invest.

But this raises the question:

As a new investor how do I start investing in the stock market?

IT IS ESSENTIAL TO HAVE A PLAN Your investment plan should include what asset classes you will invest in, how you will manage risk, how you will select the stocks and when you will buy and sell.

SHOULD YOU USE AN INVESTMENT MANAGER OR INVEST DIRECTLY

BY YOURSELF? One of the problems facing an investor is the huge amount of information that is available, so it is often difficult to find appropriate information. One solution is to use a professional to provide advice or to use a fund manager who will manage your money.

Investment

professionals

aggressively

promote a diversity of investment products and are very persuasive in competing for 58 | GreatHealthGuide.com.au

.........................................................................................................................................................

T

his series on investing has provided

your investment funds. They also charge high fees and may or may not be competent so it is important to seek independent advice about the competency and services of any professional before you make a commitment.

HAVE YOU DECIDED TO INVEST DIRECTLY? If you plan to invest directly in the stock market, then you should make a start by opening an account with a stock broker but what sort of broker? There are full service brokers who will talk with you and provide advice and charge quite high fees. A lower cost alternative is the online or internet broker who will not offer advice and provide fewer services but will provide and efficient platform that will allow you to effectively buy and sell stocks over the internet.

DO YOU HAVE LIMITED FUNDS TO INVEST? First time investors often have limited funds.

If you decide to invest directly in shares there are a number of ways to go about it. If for example your investment capital is about $5000: • The internet broker CommSec allows new investors with smaller amounts of capital to invest using a ‘Share Pack’ which contains a diversified portfolio of six Australian companies. There are a number of different investment styles available and this provides diversity at a reasonable cost for the new investor with limited capital.

GHG Disclaimer – please read

Investment Company (LIC) which is one of a number of companies which themselves invest in stocks that are listed on the ASX200. An LIC can be bought simply through your stock broker as if you were buying shares in a company. There are many LIC alternatives which offer good returns and broad diversification at very low cost.

• There is always the option of investing directly in the shares of one or more of the blue chip stocks such as Woolworths, Commonwealth Bank or BHP. These are examples of very large Australian companies which have a long record of

INVESTORS NEED TO FREQUENTLY MONITOR THEIR PORTFOLIO Once you have invested it is essential to monitor your portfolio frequently and ask the following questions: • is the return on this investment meeting my expectations?

• are there any stocks that I should now sell (or buy?)

• do I need to rebalance my portfolio?

UNDERSTAND THE EFFECTS OF INVESTOR PSYCHOLOGY Although the process of investing is relatively simple, actually obtaining a good and consistent return is not easy. The human emotions of

© Depositphotos.com/ chepko

regular dividend payments.

........................................................................

• Another alternative is to use a Listed

GHG Disclaimer – please read

GreatHealthGuide.com.au | 59

fear, greed, hope and despair make what should be a relatively simple process, quite complex. Emotions are heightened by our constant exposure to news about the stock market and much of it is emotional and often inaccurate. The best way to avoid making erratic investment decisions is to have a sound written investment plan which will guide your decisions and protect you from making rash and emotional judgements about the market.

ABOVE ALL, UNDERSTAND THE RISKS There is a risk when investing in the stock market but as an investor you need to understand that while you cannot control the market: • you can control the amount of money you are prepared to risk • you can control when you sell.

It is imperative that everyone and particularly women take an active interest in investing.

Bill Dodd is a retired academic and an experienced investor. His concern at the lack of financial literacy in Australia prompted him to become active in investment education. Since © Depositphotos.com/ Violka08

2009 he given courses on investing for the Australian Shareholders Association and the Australian Investors Association in all states.

His website provides investor information and his 10 session video course on investing is available on the Australian Shareholders Association website at no cost to members.

60 | GreatHealthGuide.com.au

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“Courage is the ladder on which all other virtues mount”

© Depositphotos.com/ R-studio

- Clare Boothe Luce

© Antalya Developments Pty Ltd 2015 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed.

The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats).

Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats). © Depositphotos.com/Yillek