Broken 2 Brave | Issue #1 | 100% FREE by 1800 Mareva Pty Ltd t/a The People's Advocate

B R O K E N

V ISSUE

E #1.

100% FREE

Support, inspiration & motivation for your mental wellbeing

THE POWER OF HABIT [PG06]

DEPRESSION BUSTING DIETS [PG10]

THE TOXIC FRIEND DUMP [PG14]

STAIR CLIMBING CHALLENGE [PG22]

WIN A HIZERO RRP $799 [PG28]

ACHIEVING YOUR 2020 GOALS [PG32]

MARCH 2020

Let your smile change the world but don't let the world change your smile x

ello and welcome to the launch edition of Broken 2 Brave. The inspiration behind the creation of this magazine is drawn from life's hard knocks, dark days, those endless nights and from when we feel nothing but broken. Our mission is to help give support, inspiration & motivation for your mental wellbeing. We sprinkle that on every page and just like glitter some always sticks. So grab a cuppa, get comfy and lets dive into some real-life stories, professional advice, some laughs and a whole lot of PINK!

THE DARKEST SECRET! At times we can all be afraid of taking risks and instead prefer to stay hidden rather than let people know how we really feel. Mental health should not be a deep dark secret and the more we share and are open about our issues the more people can understand, and even more importantly, help. I lost my first close friend to suicide when he was just 17. My mother lost her battle with depression 6 years ago and I almost lost myself at age 21. Sadly, this is all too often the solution. We win so many battles but some sadly don't always win the war. You deserve to be happy and have the healthy mind, body and soul you wish for. L

Ruyg

Louise Ruyg | Editor

S U B S C RI BE NOW Inspiration delivered monthly into your inbox for FREE

B R O K E N

BROKEN 2 BRAVE

ME I'm ok, you can't help

The stigma attached to mental illness is very real and it causes many people to suffer in silence. If you are experiencing symptoms of depression and anxiety or you would like some advice on how to support somebody who is, please clicking one of the links below for free, confidential and professional advice today. BEYOND BLUE BLACK DOG INSTITUTE CARERS AUSTRALIA HEADSPACE KIDS HELPLINE HEAD TO HEALTH MENSLINE AUSTRALIA MINDSPOT RELATIONSHIPS AUSTRALIA SANE SUPPORT AFTER SUICIDE

Nobody needs to suffer in silence BROKEN 2 BRAVE

SNEAK PEAK

03 | National help lines and websites

2020

COLOUR TRENDS

! N I W

O R E Z A HI 799* RRP $30 PG

CLEAN AWAY STRESS

TOXIC DUMP

THE POWER OF

HABIT DEPRESSION

BUSTING

DIET TOP 10 TIPS

TO AID SLEEP

BROKEN 2 BRAVE [CONT E NTS PAGE ]

FRIENDS

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s e v l e s r u o We lose in books, we

too e r e h t s e v l e s find our

THE POWER OF HABIT

Why we do, what we do in life and business

If you ever wanted to know more about habits, how we acquire them, why they exist and even better how they can be changed, then this is the book for you. Award-winning New York Times business reporter Charles Duhigg takes us on a journey that has oodles of aha moments where he just seems to make sense of human nature and it’s potential for transformation. It explains why some people seem to be powerless to break habits and fall off the proverbial wagon and why others seem to break them in a matter of days, how to create and maintain good habits and he helps us grasp an understanding of the keystone habits that can make the difference between failure and success. The mix of easy to read case studies and everyday examples are distilled down into an informative and tantalising understanding of how and why our brains forms habits, the good, the bad and the ugly. This book gets a whopping 41/2 stars out of 5, now let's see if it’s helped me kick my 3pm chocolate habit and run a half marathon in the next 12 months.

Online price $16.50 Audible price $10.18

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Good friends are like stars

You don’t always see them, but you know they’re always there

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Can your diet help depression?

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MEDITERRANEAN DIET There is good evidence from observational studies and randomised controlled trials that suggests a significant link between gut health and its bacterial population and how healthy eating can modestly improve clinical levels of depression in some cases. T H E G U T- B R A I N C O N N E C T I O N

O U R TO P 1 0 G U T S U P E R F O O D S

Gut microbes are believed to do much more than aid with digestion; it is suggested they are involved in everything from immune system defenses to producing vitamins, antiinflammatory compounds and chemicals that influence the brain.

01 Yoghurt Live yoghurt is an excellent source of so-called "good" bacteria, also known as probiotics 02 Olive oil High in fatty acids and polyphenols that gut bacteria love 03 Kefir This probiotic yoghurt drink is made by fermenting milk and is packed with friendly bacteria 04 Miso Made from fermented soya beans, plus barley or rice it contains helpful enzymes and bacteria 05 Apples Green apples boost good bacteria and are high in fibre 06 Sauerkraut Fermented finely chopped cabbage that is packed full of fibre, vitamins and probiotics 07 Kimchi Fermented vegetables and just like Sauerkraut its a fibre, vitamins and probiotic trio 08 Almonds Nutty goodness high in fibre, and full of fatty acids and polyphenols 09 Kombucha Fermented tea drink full of good bacteria, live cultures and probiotics 10 Leafy greens Gut bacteria need fibre to flourish and leafy greens like spinach, kale, broccoli and brussel sprouts are excellent sources

Studies have found that test subjects with depression showed distinct differences in Microbiome and that levels of two specific groups of gut bacteria Coprococcus and Dialister were consistently depleted. Much more research is needed but it is recommended that a diet low in processed foods and rich in plant foods like the Mediterranean diet supports a more diverse gut Microbiome and may aid depression. S O W H AT I S T H E MEDITERRANEAN DIET? The Mediterranean diet is an eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least a couple of times a week; poultry, eggs, cheese and yogurt with limited alcohol consumption. Disclaimer:

No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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PEA F

ascination for pearls transcends time and borders as objects of myths and legends to be desired and revered. It is said that this organic mineral help radiate a calming effect and can balance your karma, strengthen relationships and helps to provide a focus to ones attention. Pearls are also known as a stone of sincerity and are thought to attract wealth and luck as well as protection. The pearl also symbolises the purity, loyalty, and integrity of it's wearer. PEARLS LEGENDS Persian legends say that imperfections in a pearl's appearance were the result of thunder and lightning as pearls were created at the intersection where a rainbow met the earth during a storm. The ancient Japanese believed that pearls were created out of the tears of mermaids, nymphs, angels and other mythical beings from the sea.

Golden South Sea Pearls

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White South Sea Pearls

ARLS The ancient Egyptians were buried with their pearls because they valued them so much. Legend has it that Cleopatra dissolved a pearl from one of her earrings in a glass of wine and drank it to show Roman politician Mark Antony that she could consume the riches of an entire population in just one gulp.

HOW TO CARE FOR YOUR PEARLS

Ancient Chinese civilisations believed that once a dragon was full-grown, the pearls were carried between his teeth. You could only obtain black pearls if you slayed the dragon.

2. If your pearls are visibly stained or show traces of makeup, you can mix a solution of lukewarm water and mild dish soap, dip a soft cleaning cloth in it and wipe the pearls. Let them dry fully before storing. Again, this helps preserve the silk strand.

Oro, the god of peace and fertility in Tahitian myth, is said to have visited the earth on a rainbow bringing with him a magical oyster. He offered the black pearl within to the princess Bora Bora as a symbol of his love. Arab legend weaves tales of drops of dew that dropped from the sky during the nighttime, into the moonlit ocean and these were swallowed by oysters, creating the precious pearls.

Tahitian Pearls

Freshwater Pearls

1. To help prevent any buildup of oils or other substances that may have come in contact with your pearls during the day wipe them after each wear with a soft cloth. Do NOT submerge a pearl necklace in water, as it will weaken the silk thread.

4. While you want to wear your pearls often to keep them hydrated, all that body oil doesn't do the silk thread any favors. Take them to a reputable pearl jeweler to check the integrity of your jewellery and also give them a thorough, safe cleaning. WARNING: Never clean pearls with a steam or ultrasonic jewelry cleaner. Both of these methods are likely to damage the outer layer of the pearl.

Akoya Pearls

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THE T XIC FRIEND DUMP

They say you are the sum of the five people you spend the most time with, ergo if you hang out with gym junkies the chances are you're not going to be a couch potato and if your friends are all wealthy you're not going to be living on struggle street.

Unhappy They are constantly stressed, discontented and miserable. They worry about every possible negative outcome.

Deceit They are deceitful and habitually lie. They tell improbable stories which you know are far from the truth.

15 signs of a TOXIC friendship

Pessimism They see the glass as half empty. They focus on the downside and discourage every positive future decision not only for themselves but also for others.

Envy They feel bitter when you acquire things they don't have instead of being happy for you and they are never grateful for what they have.

If you're not 100% sure if a friendship is toxic well we have created 15 signs to help you spot if your "bestie" is the best thing for you?

Gossip They incessantly gossip about others and never in a good way; chances are very high that they are talking about you behind your back too.

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Cheap They always seem to need your help and take advantage of your generosity, giving nothing in return. Don't lend them money as they won't repay it.

Selfish They won't ask what time is convenient for you to do something as don't consider your needs and they only offer help when it benefits their agenda. Complaining They complain about everything, everybody, and life in general. Only happy when they condemn and belittle others. Blame They blame their problems on others. They do not take individual responsibility for their lives. They see themselves as victims.

Criticism You ask for advice but it feels like an attack that leaves you feeling small and embarrassed.

Blabby They talk way too much and don't expect them to listen. This is a one way conversation that's all about them.

Fear They are filled with fear that holds them back from achieving anything worthwhile in life and they never set long term goals.

Drama They go from one drama-filled day to another and exaggerated events are stretched to ensure they get you're constant attention.

Complaining They complain about everything, everybody and life in general, nothing is ever good enough. Lack Compassion They don't feel your pain and lack compassion for others.

Letting go and breaking loose of a toxic friendship is hard but so rewarding, you're worth better, go find it!

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COLOUR TRENDS Shimmer into 2020 with style

L VEE TH K LOO

We predict this season's colour trends will comprise of pops of rich, vibrant gem hues alongside warm naturals, golds and greys with dark accents. Think redefined indulgence and luxury with a modern twist.

E Eureka Street Furniture

Emerald

SHIRLEY RRP: $999 Sale price $399.60

A nod to nature with an underlying urban sophistication.

C IKEA - MYRHEDEN

Citrine

richness yet earthy with rich tones and a visual calming balance.

Memo board with clips $14.99 A KMART Tall Linear Vase $10.00 C KMART Large Funnel Neck Vase $20.00

Amethyst

This stunning dark rich color adds a touch of elegance and certification. * Prices and availability correct at time of publication 16

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C U BUY Kardiel Tripod Plywood Modern Lounge Chair $1,657

A Maxwell & Williams Epicurious Oven Mitt RRP: $19.95 Sale price $17.95 A Bamix A Maxwell & Williams Epicurious Round Casserole 1.3L RRP: $24.95 Sale price $22.95

E Matt Blatt 75cm Cosmos Bar Stool $99

C Brosa Vince Office Chair $379

Classic Magic Wand RRP: $248.95 Sale price $229

E Matt Blatt Miki Velvet Cushion RRP: $99

C Matt Blatt Antique Look Terrier Bookends $50

C BIG W Kodu Luxe Art Deco Desk $79

A PLUSH Monterey Sofa RRP: $4999 Sale price $2499

C BIG W Kodu Rattan Design Basket $29

A PLUSH Monterey Ottoman RRP: $1399 Sale price $699

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Loving the look

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You’ve always been

Now you’re just deciding to be healthier, fitter, faster and stronger. It’s time to realise your potential!

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CHALLENGE ACCEPTED

STAIR CLIMBING

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B E N E F I T S O F S TA I R C L I M B I N G If you're looking to take your fitness to the next level or for a high-intensity workout that helps build agility, speed, power and cardiovascular fitness and improve your mental health and agility, then stair climbing could be for you. Running upstairs is a plyometric exercise, meaning the muscles exert maximum force in short intervals targeting some of the largest muscles in the body, including the glutes and quads. Stair running is a great activity for increasing your VO2 max score as it accelerates your heart rate rapidly and makes you breathe faster to take in more oxygen. WHERE TO RUN STAIRS Stadiums, local parks or building stairwells are all great. Stair Climbing Australia (SCA) have plotted sites in the following locations: Brisbane > Sydney > Perth > Adelaide > Melbourne > GETTING STARTED Always warm up beforehand, walking briskly on a flat surface for 5 to 10 minutes followed by some light stretching. For your first few workouts begin by walking up the stairs, one step at a time. keeping a record of the duration and number of steps completed. If you now feel confident start building up to a jog, keep your weight centered with your head up and eyes looking forward rather than down at your feet. Take care when walking downstairs and especially focus on your foot placement if you are new to stair workouts. Use the return as your rest interval giving you a much-needed chance to catch your breath. Walking down also puts more strain on your knees/ankles as you hit the ground harder and the risk of injury can be higher due to being tired, so take care! A 20 to 30-minute workout will give you plenty of intensity and we advise recording the number of steps, duration and sets completed. We also recommend not to do more than two stair workouts a week due to the high level of intensity. DISCLAIMER: Before taking up any new activity we advise seeking the advice of your doctor. If you experience any pain, swelling, dizziness or injury please stop and consult your health professional. SCA BEGINNER

SCA INTERMEDIATE

SCA ADVANCED

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Cassandra’s JOURNEY Schizoaffective Disorder I was 19 and I had so many exciting plans and goals for the future as I started climbing the ladder in the corporate world as a legal assistant. Towards the end of 2007, I started to feel really strange and by early 2008 I had begun experiencing delusions, visual hallucinations and it became evident I was no longer able to work. I was hospitalised and had to stay for a few months. I was eventually diagnosed with Schizoaffective Disorder (Bipolar type). I felt scared, embarrassed and terrified of what the future now held. After returning home I found it very hard to adjust to my new life. I became very depressed, was adjusting to medications that I had never had before, lost contact with many friends and was binging on junk food and my petite 55kg frame ballooned to 96kg at my heaviest. Financially I was also struggling as I had lost my first real job; I was not in receipt of a higher disability benefit (at that time), however I was extremely lucky to have a very supportive family. I had many dark times but eventually, I started to focus on everything that was positive in my life and I counted my blessing because I had a lot to be thankful for. As the years progressed I began to feel more and more resilient and focusing on the good helped me to cope.

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* Source - Lifeline

I joined a gym and participated in social events and made some new friends, this helped my confidence and self-esteem to grow and pushed me to do things I wouldn’t have dreamed of doing a year earlier. Today life is not perfect – I suffer from anxiety, experience some symptoms of mental illness and have side effects from medications – but I love living my life. I enjoy catching up with friends, swimming laps at the pool, doing classes at the gym (my favorite class is Zumba) attending Parkrun, volunteering at a respite center, doing office work from home and doing plenty of restorative yoga. I have recently completed my Certificate III in Business Administration (Legal) and I plan to take my studies further. I have a supportive doctor, psychologist, and naturopath who are also helping me to achieve my health and fitness goals. I wanted to share my story because I believe that no matter what life throws at you is it always worth living. I feel blessed that I survived what I went through and I hope to support others that are also all on our own unique journey

lean away dirt, stress and anxiety

Clutter and dirt can play a significant role in how we feel about our homes, workplaces, and ourselves. Mess can leave us feeling stressed, anxious and useless. We tend to compare ourselves to others who seem to have it all, clean house and car, ironed clothes and perfect family and this can make us feel even more inadequate. It just feels overwhelming and relentless, right? PTO BROKEN 2 BRAVE

LAUNDRY top tips 1 Select a podcast or some upbeat music, ideally something that makes you want to sing along and dance.

5 Sort the clean laundry into smaller piles, one for each family member, one to donate and if damaged to toss. 26

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2 Pick one room and stay there! Now set the timer on your phone to stop the music after 15 minutes.

3 Work on one section of the room at a time. We picked the laundry.

4 Pop a load in the washing machine and while that's working it's magic collect all the clean washing into one place.

Pick one of those piles, fold and put that away. It's important to see the progress being made.

If the timer ends before you have finished that's ok, stop and have a drink of chilled water.

Take time to mentally praise yourself before resetting the timer for another 15 mins. You've got this!

If you feel like it's a losing the battle to keep your home in order don't worry we have popped our tried and tested process below to help you cut through the cleaning in no time.

Once you're on top of things we recommend doing 3 x 15-minute sessions a day. We like to do 2 x in the morning and 1 x in the kitchen at night, always ensuring we load the dishwasher before bed.

so a al s i s i h T use o t ol o t at gre ren! d il h c h wit BROKEN 2 BRAVE

! N I W ERO

A HIZ 799* RRP $

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Mopping

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FOR YOUR CHANCE TO WIN A HIZERO VALUED AT $799* Step 1 Like and share our Facebook page HERE Step 2 Post HERE telling us in 25 words or fewer why you need a Hizero in your life. * Read the terms and conditions HERE

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Solid–Fluid Separation HIZERO introduces an innovative solid and fluid waste separation system. HIZERO makes waste disposal super easy by systematically separating the solids into a trash tray and the fluids into HIZERO’s waste water tank.

Self–Cleaning Tired of cleaning the tools you bought to clean with? HIZERO’s unique self-cleaning function automatically cleans itself during each session. When your floor cleaning is complete, so is the self-cleaning of HIZERO.

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I believe in pink. I believe in Kissing, Kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in

MIRACLES AUDREY HEPBURN

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G OA L S

This year is your year and itâ&#x20AC;&#x2122;s going to be different! Ok, lets be honest we have all started off a year with the greatest of intentions and then a few weeks down the line things started to slow and before we knew it we got half way through 2019 making those same poor choices and ending the year pondering where it all went wrong!

Top tips for success for SMART goal setting in 2020

Grab an old fashioned piece of paper and pen and WRITE your goals down! Don't put them on your computer, phone or tablet as these need to be in sight.

Think about what goals add value to your life and what is important as these will motivate you to succeed.

Focus on your high priority goals; if you set too many you can end up having too little time to devote to each one and risk failing, leading to disappointment and frustration.

Stick with it! Remember, your goals are ongoing; if you have a bad day just brush yourself down and get back on track.

Build in monthly reminders to review your goals because the action plan you set for yourself at the start of the year may need to change significantly along the way and reward your success!

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Specific

Measurable

Attainable

Relevant

Timely

Your goal must be clear and well defined; think of this as your road map guiding you where to go by defining precisely where you want to end up. For example if one of your goals is to lose weight, write down how much weight you want to lose in total.

If you don't measure how do you know you're still on the right path? By including precise amounts, dates, and so on in your goals so you can measure your degree of success. If as per the example above your goal is "To lose weight"; break down the total over the months, weeks or even days. Without this way of measuring your success you miss out on the celebrations that come with knowing you have actually achieved something.

Make sure that it's possible to achieve the goals you set. For example we might set a goal to have a body like Adriana Lima but without some unworldly intervention ensuring we can inhabit a clone the chances of most us growing to 5'10' or achieving it are zero. If you set a goal that you have no hope of achieving, you will only demoralise yourself and erode your confidence.

How many times has a friend started a zero sugar/carb diet or joined a Zumba class and talked you into it but you have not given it your all and wasted your time and money because deep down it wasn't YOUR life goal. Goals should be your own and relevant to the direction you want your life and career to take. By keeping goals aligned with this you'll develop the focus you need to get ahead and do what YOU want.

A year is a long time to keep your motivation high so set shorter time-bound goals. Again, this means that you know when you can celebrate success. When you are working to a deadline, your sense of urgency increases and achievement will come that much quicker. All your goals must have a deadline!

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It’s important to make somebody healthy and happy, and it’s important to start with

YO U R S E L F !

Welcome to Health & Happiness

Real Health is Way More Than What’s on the Outside

Plexus® is for you—yes, you. It’s for who you are today and who you’ll be tomorrow. It’s for your biggest dreams and your craziest goals. It’s for your drive to better yourself and change the world. We know you’ve got it in you. Let’s bring it out—together.

Sure, our products help you feel better. But they also help you look better, eat better, focus better, and live better. Everything we make supports a happy, healthy lifestyle, and it has since day one. *Know you’ve got it in you. Let’s bring it out—together.

What is Plexus? Plexus is on the cutting edge of health science, with a range of products focused on every aspect of your health and happiness. We help your body get rid of the bad stuff, pave the way to better digestive health, and feed your system to benefit the body and mind. Our goal is to make products that are the highest quality non-GMO, 100% vegetarian, and gluten free, wherever possible. Most importantly, Plexus products work. They’re all for health, so there’s health for all.*

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. BROKEN 2 BRAVE

@ Do you need advice? Email Justine HERE

y Partner and I have always M enjoyed an active sex life however since he’s been taking anti-depressants his level of interest has gone from red hot to icy cold. We both love each other and I am not worried about another woman but I am worried about him because he seems to think he’s less of a man and I am concerned it’s making his depression worse. It is more common than you think for one partner to go off sex for a whole host of reasons, depression being high on the list. Talk to him and reassure him that there is no pressure to perform and that just being together and being close is essential to your relationship. Make time for each other, date nights are perfect for this. Listen to him and show interest in what he has to say and compliment him as this will help bolster his confidence. He will be putting a lot of pressure on himself, so be patient and gradually things should start to get better.

Just Ask Justine I feel like I have tried every single diet and nothing works! I am great for the first 2-3 weeks and then I just seem to fall off the wagon and I can’t seem to get back on track. Oh, we have all been there! Full of fire and determination at the start but bad habits creep back and our motivation drops off. Often the problem is our need for perfection. If we fall off the wagon we often just throw in the towel. The trick is to never give up. So what if you have one bad day every now and again, just isolate it and jump back on the wagon and make this part of your plan. • Write down all the reasons why you want to lose weight and pin it someplace where you can see it everyday. Don’t put it in your phone. • Clear out your cupboards of any food that doesn't fit with your new eating plan and don’t buy more, your kids don’t need it either. • Make a chart and tick off each day as a visual aid to keep you motivated. • Find a diet buddy. There are lots of groups online and the trick is to find somebody who will support you and hold you accountable, check in daily and you will feel less likely to cheat. You can do it, just never give up!

When you feel like quitting, pause and think about 36

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I have a friend that always seems to just take, she takes my time, my money and my things but when I need help shes never available. I have always been a giver but I just feel that it’s all one sided. This relationship sounds toxic (see pages 14-15) When you feel like you are the only one making the effort and that this person only seems to want you for what they can get out of you it is time to take action and put the friendship back in balance. Try talking to her, tell her how you feel. If you don’t feel you can talk to her face to face then write her a letter. Tell her that you value the friendship but feel it is one sided. Keep it friendly but to the point. If she doesn’t respond positively or doesn’t amend her behaviour then it’s time to cut ties. There are people out there that will truly value your friendship for who you are so please don’t give up hope. Be happy and find your kind of tribe.

I am addicted to lip balm. I never leave the house without it and if I stop using it my lips become dry and cracked. My new girlfriend doesn’t like it and has asked me to stop but I don’t think I can. It is more common than you would think and it can become a vicious cycle as you use the chapstick to sort the problem, it makes the problem worse.

I would like to get fit and healthy but at my age and size, it just seems like I have left it too late, I feel so overwhelmed because there is just too much conflicting information and so I just seem to be procrastinating before I even start. Firstly, it is never too late! It is important as you get older to invest in your health. Exercise helps support strong bones, mental agility, aids quick recovery and weight control. In short, it benefits you in almost every aspect of your life. It can seem overwhelming and it sounds as though you will need some support and guidance. My advice would be to first consult with your doctor or health advisor before starting any new exercise and weight loss plan. Once approved start off slow and try low impact exercises, for example, walking and swimming and build up the amount/time you do each week. Look at joining a gym, Fernwood Fitness is a women's only gym and they will discuss your fitness goals and help set up an action plan. • Get approval from your doctor before starting

Your lips become dependent on the lip balm for hydration. Overuse of lip balm can interfere with your skin’s ability to adapt and naturally hydrate itself.

• Start off slow, if you push yourself too hard, too quickly it can cause injury

Are you also drinking enough water? Dehydration will make your lips dry and flakey. Ensure you drink 8 glasses of water per day.

• Ask friends and family members to join you

We recommend cutting down slowly and maybe try only using it at night and discuss your progress with your girlfriend as the key to this will be to wean yourself off the dependency slowly.

• Invest in a fitness watch that can count your steps and monitor your activities and heart rate

• Join a gym that supports you and gives professional training and advice • Set yourself fitness/weight goals (see pages 32-33) • Do what you enjoy!

all the reasons why you started in the first place! BROKEN 2 BRAVE

Take the time to make your soul happy

obbies help to relieve anxiety and take your mind off the stresses of everyday life. So relax and seek pleasure in activities that aren't associated with work, chores or other responsibilities; your mind, body, and soul will appreciate it.

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Top 10 habits to p ee l s d i a

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If you struggle to fall asleep we recommend trying the following relaxation techniques: Audio guided meditation and ASMR (Autonomous Sensory Meridian Response) videos. YouTube has a vast array of free videos and success often comes down to finding the ones that work for you. We advise you to listen through wireless headphones to reduce your blue light exposure. Our top picks: CLICK

CLICK

Guided Meditation ASMR hair cut, wash and style Ensure your last caffeinated drink is in the early afternoon. This includes tea, coffee, energy drinks, and some sports drinks.

Alcohol can have detrimental effects on the duration and quality of sleep. You may find it aids the process of falling asleep but what it gives with one hand it takes away with the other. Blue light delays the release of sleep-inducing melatonin, increases alertness and reset the body’s internal clock. You can download apps that dull the blue light or better still stop using technology an hour before bed. Stay in bed. Sleep is great but rest is the next best thing so if you are struggling to get to sleep or stay asleep, keep the light off, lay back and try and let your mind and body relax, you never know you might even fall back to sleep.

Maintain a consistent daily schedule so that your body's internal clock knows it’s time to sleep.

Following a consistent movement or exercise plan to help increase your energy levels during the day will help to regulate your sleeping patterns at night and can improve your mood. Try not to exercise in the two hours prior to sleeping.

Don’t go to bed on a full stomach or consume a lot of fluids beforehand.

Benefits Helps with weight loss

Boosts your immune function

Repairs tissue damage

Helps regulate moods & stress

Improves memory

BROKEN 2 BRAVE

The stolen dream bag Villains & Heroes

My mother drilled into me from a very young age that a handbag is a sacred place where permission must be granted before you dive into the obscure contents. Contents, that a lot of men are at a loss to comprehend. Ask most ladies what they keep in their handbags and the list sums up what is close to a survival kit for daily life. Keys, mobile phones, iPads, earphones, makeup, hairbrush, tampons, hair ties, glasses, the list is endless. Often your dream bag might have come with sacrifices in order for you to afford it or if you were lucky enough to receive it as a gift, it comes with precious memories, a bag is much more than it’s buttersoft leather, gold hardware and silky lining. So how would you feel if a stranger, a thief, a low life came into your home and took your dream bag? This was a situation I was sadly recently faced with.

I was shocked and angry not only at the loss of my bag and it’s contents but for the fact the thief had invaded my home, my sanctuary and I felt utterly distressed by the events. The police did an amazing job and after issuing a search warrant they were able to retrieve my bag but not the other items taken or my camera equipment. My dream bag then sat on the table, emptied of it’s former ‘survival kit’ and now contained traces of her life, a cheap ring and earrings, and two cigarettes. The bag smelled of smoke and was dirty, my reaction was not what I expected. I sobbed, I broke down and big fat tears uncontrollably flowed. It seems so silly to cry over a bag, but this was MY dream bag and as I sat there I knew I needed to find a way to wash away every trace of her. I needed to reclaim it as my own otherwise it wouldn't get used again and so I posted for cleaning advice on the internet.

for. The majority of the advice

was to B I N T H E B A G !

Yes it made some sense, I didn’t know what had been in the bag, it was dirty and it was a constant reminder of the whole sorry event, but I just couldn’t do it.

I received a message from a lovely lady called Rosie who asked me to contact her because she wanted to give me one of her bags that she no longer used. I phoned to thank her and to kindly refuse as it was too generous an offer. We spoke for 30 minutes, we laughed, I cried and a friendship was born out of the ashes of a robbery. I am not used to the unconditional generosity of strangers or accepting help but this one true act of kindness restored my faith in humanity. Today be somebodies hero because the world has too many villains

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Beaut iful ! Be kind to yourself

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Broken 2 Brave | Issue #1 | 100% FREE

Articles inside

Stolen bag story

Top 10 habits to aid sleep

Plexus

Hobbies

Just ask Justine - advice section

2020 Goals

Motivational quotes

Win a Hizero

Cleaning away stress and anxiety

Stair running - challenge yourself

Toxic friend dump

Pearls - Front cover feature

Book review - The power of habit

Depression busting diet

Cassandra's Story