Brave Magazine - AUGUST | SEPTEMBER 2020

BRAVE Altitude Magazine

What's Next?

Our vast network of coaches and mentors give advice for change

Recalibrate your health with these tips Redesign your 'Next Normal'

AUG/SEPT 2020

Meet the founder of Women with Altitude Andrea Turner-Boys Repurpose you to benefit your business

3 Steps to Reset your business numbers

Small Business • Mindset • Wellbeing • Community

CREDITS

Thank you to everyone who contributed to this publication, we are full of gratitude.

Chief Editor Lisa Finn Powell Story Editor Fiona Donnelly, Telopea Services Design Andrea Mercado, Andrea Turner-Boys Feature Writer Lisa Finn Powell Regular Contributors •George Hawwa - Attention Experts www.attentionexperts.com •Western Sydney Business Centre http://wsbusiness.com.au •Barclay Judge/Gabby Benkovich Judgeaccounting.com.au •Anne-Maree Kerr AMK Consulting amkconsulting.com.au Images Sharon Trejbal sharontrejbalphotography.com.au Fran Cane Andrea Turner-Boys Stock Images supplied by Unsplash

Cover Andrea Turner-Boys Acknowledgments Our WWA Leaders: Wendy James Bec McFarland Barbara Callan Fran Cane Fiona Cane Disclaimer

Kelly-Anne Cummings Sharon Veness Michelle Locke Gabrilelle Benkovich Lisa Finn Powell

The opinions expressed in our published works are those of the author(s) and do not reflect the opinions of Women with Altitude, Mens Altitude Network, Altitude Awards or Small Business Conference (referred to as WWA & associates) or its Editors.

Information contained in our published works have been obtained by WWA & associates from sources believed to be reliable. However, neither WWA & associates nor its authors guarantees the accuracy or completeness of any information published herein and neither WWA & associates nor its authors shall be responsible for any errors, omissions, or claims for damages, including exemplary damages, arising out of use, inability to use, or with regard to the accuracy or sufficiency of the information contained in WWA & associates publications.

Neither the editor, authors, publisher, or any other party associated with the production of WWA published diving manuals/works accept responsibility for any accident or injury resulting from the use of materials contained herein. The financial viability and success of a business is the responsibility of the owner. WWA published advice, suggestions and information is for education purposes only and does not constitute legal, financial or other professional advice.

Information in WWA publications is current as of the date of the printing.

All rights reserved. No part of any WWA published work may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher.

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How are you all travelling? My good friend who I hadn’t spoken to since lockdown, expressed the other day that she felt like she had unpacked her life and now she was repacking - just like when we clean out our drawers, she’s working out what she wants to keep and put back in. I was so delighted with this metaphor because I felt like she was giving me words to describe exactly what was happening for me and so many others too.

Partly this is what motivated us with this issue.

What are you changing, rebooting, reshaping or letting go of? And what are the roles of coaches and mentors to help facilitate that kind of change with their tools and advice.

This is the theme for this issue of Brave, which is also the first issue under Lisa Finn Powell’s editorial leadership. Lisa is a journalist and writer and when she joined our team it made sense that this was an area of speciality, and I’m really grateful and proud of her and what she has put together for this issue. I have to be honest and say that it was more than a little challenging to put my noggin on the front cover, but this was a great learning moment

for me to hand over reins and let go to someone who frankly has more expertise in the areas than I. Lisa will talk a little more about what’s ahead with Brave and some of the changes we have made.

In our community this past month we have been on a roller coaster when it comes to going back to in person events. We want to make sure we are strictly covid safe and creating the best environment for us to connect, gather and provide support for your business and career.

At the time of writing this looks set to kick off in September and October.

What we have been doing is having some sensational connection and mentoring online and this will now continue even when we are on the other side if this. Our format has breakout sessions so that we can get to know each other better and trade ideas, advice and connect more deeply with what you might be needing. We have some great feedback and have connected with many people. We still miss those the haven’t been able to do that though and we hope you are ok and reaching out when you need.

Andy xx

Andy's Desk, a good news story In March, one of our members, Tamara, from Love Beans couldn’t make the conference. Tamara contacted us and asked if she could purchase a ticket for someone who could benefit from the conference, who had been through bushfires, or could use some inspiration. That person was Selena Seifert from Wild Valley Art Park an environmental art and eco-tourism business in Wentworth Falls.

Selena decided to ‘pay it forward’, and created a mosaic logo sign for ‘Love Beans’ to thank them for their support. “It’s been wonderful to see business support each other and give something back,” said Selena. “I’m really proud to live and work in a community that initiates support and the Love local campaign to encourage shopping locally.”

Love Beans is located at 365 High Street Penrith - lovebeans.com.au.

Wild Valley Art Park runs art workshops, yoga, art party’s accommodation and events in Wentworth Falls - wildvalley.com.au Well done lovely women - this is what its all about.

tor i d e r u From o Got a story idea? article or person you would like us to feature a story on?

Contact me here

Welcome to the Aug/Sept issue of Brave Magazine! I am absolutely honoured to be the new editor and look forward to working with all of our contributors, delivering great content to help you and your business thrive.

In order to bring you even more ideas, info and inspiration, we’ve made a few exciting changes to the magazine. We have moved to a bi-monthly format of six fantastic issues per year. We've also introduced themes so that the articles are concentrated on a specific topic. The theme for this issue is ‘What’s next?

Our vast network of coaches and mentors give advice for change.'

In this issue, we are leaning in to the brains trust of our network! We decided that who better to interview (and put on the cover - a little arm twisting there but she finally agreed) than our very own founder and mentor, Andrea Turner-Boys.

In my article, Andrea shares with us why she started Women with Altitude. She talks about the value of networking, the benefits of subscribing to the ‘abundance mentality’, and why we need each other most right now. She gives us her insights into the importance of mentoring not only for your business, but in all areas of your life.

We are also very lucky to have so many different coaches within our membership community: career, business, health, mindset, lifestyle, even writing. During this time of flux and change, many people have been reevaluating what is important to them in their careers and lives. The pandemic has us doing a bit of soul searching, looking inward and asking questions of ourselves about our goals, our happiness and our futures.

We asked our coaches to give us their best advice for anyone who is thinking about making a change, up skilling, tackling a long dormant project or putting steps in to place to reach a brand new goal or one that has been on the to-do list for far too long.

This issue is chock full of goodies and we know you’re going to love it! So dig in and devour every morsel. Reach out to us if something really resonated with you or gave you the little nudge you needed.

Happy reading!

Lisa Finn Powell Next issue (Oct/Nov): 'Giving back and paying forward. The profound benefits of gratitude and kindness.'

THIS ISSUE - CONTENTS Regular Series Andy's Desk

From our Editor

Feature Leading from the Heart

by Lisa Finn Powell Sue Mitchell Member Spotlight

Mindset

Small Business How's your Will Power?

by Katherine Hawes The Great Reset after Covid 19

by Gabrielle Benkovich What is the Facebook Algorithm?

by Sophia Choi

Aiming Higher in your Business

by Michelle Locke

Accessing our intuitive guidance in times of change

by Chandu Bickford

Building a business during uncertain times

by Rebecca McFarland

Repurpose you and create new opportunities

by Barbara Callan

Redefine your self-belief by writing a book

by Lisa Finn Powell

Getting Intentional About Your ‘Next Normal’

by Abby Rees You are in the Right place at the Right time

by Angie Rassi

Health & Wellbeing Recalibrate 2020 – Make it your healthiest year

by Lisa West

Time to reflect on the big questions?

by Mandy Eagle

Doing Keto? Consuming more alcohol? Check your Thiamin Vitamin B1

by Isabel Arnaiz

Let your pain become your purpose

by Kelly-Anne Cummings

Winter Warmers

by Informed Health, Nutrition & Wellbeing

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d a e L e h t g Takin

WOMEN

Leading from the Heart LISA FINN POWELL CHATS WITH ANDREA TURNER-BOYS, FOUNDER OF WOMEN WITH ALTITUDE

The first thing you notice about Andrea Turner-Boys when you meet her is that she has a radiating glow about her, not just her shimmering copper hair, but a huge smile and a laugh that makes your day a whole lot brighter.

Brave - Altitude Monthly Magazine

AUG SEPT 2020

COVER STORY Get to know her more and you will appreciate

Traditional networking is made up of the

her easy way, her relaxed and welcoming

rush of meeting volumes of people and

demeanour and her deep commitment to

collecting business cards, but without

supporting the women around her. You just

making lasting connections. Andrea

know that she’s doing the work she was

flipped that idea, asking people to think

meant to do.

about how they help and what they can

Got a question? She’ll answer it. Got an idea?

contribute to others rather than what they

She’ll listen. Got a problem? She’ll console

can take. The beauty of this is that

you. Got a win? She’ll celebrate with you. Got

everyone, through giving, receives far

a fail? She’s right there beside you telling you

more in the long run.

not to give up, pointing out all of those things

She is a firm believer in the value of

you do really well and reminding you of how

networking and finding your tribe. ‘One of

strong and capable you are.

the greatest, and yet least valued assets

Her heart is bigger than most, but make no

you can have in small business are your

mistake that she is also a force to be

connections. Deeper connections are

reckoned with. She works hard, very hard. All

found when you join networks that

hours of the night and day to keep her

resonate and align with your values’.

business network, Women with Altitude, humming.

Like many people, she experienced bullying growing up, but had women in her life who stepped up, mentored her and were kind and supportive. ‘I felt I was given a very clear insight into the power women have to help lift each other up,’ said Andrea. ‘When I started a business, I craved the company, insight and support that women understood and could provide. Ultimately, I became a provider of that with the formation of Women with Altitude.’

Andrea founded WWA in 2003 with a dream of creating a new way of networking. ‘I am a heart led person. I believe that if we just pursue our business, passion or purpose for money alone, the energy of that won’t last it’s just not sustainable. By being heartcentred, we are letting people know that we are a community who care about what we do in the world’.

Brave - Altitude Monthly Magazine

aug sept 2020

COVER STORY ‘Through getting to know people and networking, you develop friends, customers, mentors and advocates for your business.

The key to cultivating these relationships is to be willing to share and to keep showing up.

Because it can be fun, many women feel like it’s not that important, so it often slips down the to-do list. Without doubt, every successful woman in business I have ever known had super strong networks’.

Another remarkable difference in her approach to networking is the concept of promoting an ‘abundance mentality’, which is the belief that there is enough for everyone in business and in life, plenty of clients, customers and limitless opportunities.

‘Having an abundance mentality means traditional competitors can be friendly and collaborate and connect. It is unrestrictive and freeing. It requires a little trust and faith and is also way more energising and fun than hanging on for dear life, doing things in insolation or feeling fearful of losing all the time’.

One of her greatest passions is mentoring, which she says is another undervalued tool in spite of the benefits being so vast.

‘Accountability is really powerful in helping us to keep moving forward when we are unsure or feeling overwhelmed. Often having a deadline or verbalising worries and fears, bouncing ideas and having someone who is outside of a situation, can help you stay on track and move toward your goals faster. It’s a wonderful tool!’ Andrea personally runs the WWA small business mentoring programme and has advised countless members across multiple industries. She loves getting stuck in

Sometimes all we need is a fresh set of eyes, a second pair of hands and the open heart of a caring confidant.

Our rapidly changing world is a scary and uncertain place for business owners. Right now during this time of flux and change, when many of us are taking stock, considering what our next moves are, what we most desire, and what it means to be living our truth, is when we need each other most! How lucky are we to be part of a diverse network laden with intelligent and supportive women. Women with Altitude is Andrea’s heart-centred legacy to the thousands of women she has worked with over the years.

Now is the time to lean in, reach out and offer up. Draw on the breadth of knowledge and advice we have amongst us, while also giving all that you can to hold space for others. Give, receive, network, lead, follow, coach, learn, laugh, cry, mentor, ask, speak and listen.

And do it from your heart.

and helping business owners unpack and unravel their struggles and difficulties, plotting and planning their goals and dreams.

Brave - Altitude Monthly Magazine

aug sept 2020

I have been a member this time for 18 months, I was a member previously about 10 years ago and have known many members of the group for a number of years.

I have done a lot of networking in those 13 years and realised that women don’t empower themselves. Personally, I have struggled with self-esteem issues for 50 years and have

I am the mum of five and have

worked on my mindset for more than half of that, peeling the onion layer each time. Life is

loved living in Penrith all my life.

good for a while and then something will happen to start doubting myself again. About

For the last 13 years, I’ve been

three years ago, I discovered a mind body belief system protocol, which allowed me to

working as a massage therapist and have recently founded a new business, New Direction Mind

change my negative thinking. With this knowledge, I became a ‘facilitator for change’, helping women to thrive in their lives and in business. I empower, enrich and educate women to stop the struggle, get clarity and have the life they have always dreamt about.

and Body. I love learning new ways to help the body and mind.

Some of my clients say that they are floating out of the room, some say they feel lighter, some say they just feel different and that I improved their lives.

I enjoy helping women live their best lives and am excited when my clients get breakthroughs.

“I’ve had two sessions with Sue so far. In the first we found a personal relationship issue that was always rising up in my mind and sapping all my confidence to go forward. I can’t say how it happened, but the issue just seemed to melt away over time and it led me to make the decision to do some study that I had been thinking would improve my prospects in the future. The second session was about some difficulties I was having with the study, where I thought I would have to give it up. Now there are still difficulties, but they don’t get to me anymore, and I know I will succeed with it. I’m really happy I took the plunge and got the help I needed”.

I love learning about the body

Margaret, NSW

and mind connection and educating my clients about their minds and bodies.

To enrich and empower as many women as I can to have a successful life!

To connect with Sue Mitchell, click on the links below:

Brave - Altitude Monthly Magazine

AUG SEPT 2020

ALL ABOUT YOUR

r e e r a C / s s e n i Bus

UPGRADE YOUR MEMBERSHIP TODAY MORE ACCESS TO WORKSHOPS, SUPPORT, KNOWLEDGE AND INSPIIRATION YOU NEED TO GET WHERE YOU WANT TO BE

TAKE TIME OUT TO WORK ON YOUR BUSINESS MAKE IT HAPPEN

Take the time out of your business to plan, discuss obtain ideas and advice - Invaluable for moving forward in your business.

WORK ON YOUR BUSINESS QUARTERLY PLANNING SESSION 2020

11TH SEPTEMBER & 27TH NOVEMBER Know more at www.womenwithaltitude.com.au or email info@womenwithaltitude.com.au

SMALL BUSINESS

BY KATHERINE HAWES

Your digital assets are highly valuable and

What are digital assets?

should be included in your Will. Social media

Digital assets cover a wide range of property

law specialist Katherine Hawes explains your

including:

rights.

Mary has recently invested in cryptocurrency

• Bitcoin/cryptocurrency

and rented a safety deposit box. Mary asks

• Frequent flyer points

whether she has to update her Will.

• Domain names

The objective of a Will is to set out clearly how

• Blogs

you would like your assets to be distributed in

• PayPal accounts

the event of your death. This often includes

• E-bay accounts

your home, investments, bank balances and

• Online gaming accounts

family heirlooms. However, have you ever

• Social media such as Facebook, Instagram,

thought about your digital assets?

Linkedin and Youtube

We live in a day and age where we spend most

• Digital Music

of our day online and if you work from home,

• Photos

there is an even higher chance that your

• E-books

business is based online. In order to ensure

• Blogs

that these digital assets are dealt with in the

• Movies

manner that you wish, you also need to include them in your Will.

Brave - Altitude

Magazine

aug sepT 2020

SMALL BUSINESS

Why do you need to protect them?

In your Will, leave specific instructions

Your digital assets often hold monetary

on how you would like your digital

and sentimental value. For example, you

assets dealt with or used after your

may have thousands of family photos

passing. For example, you may want to

stored in your personal online accounts

keep your blog or Facebook account

that you haven’t yet had the chance to

open as a memorial for two years, and

print or a website that experiences high

then have it deleted. Or you may want

traffic and generates income from

your Instagram photos saved and then

advertising. You may even have

have the account deleted.

accumulated 100,000 frequent flyer points

You can also contact the provider of

that are equivalent to free overseas travel.

your online account to find out

It is important to consider that in the same

whether you can assign your interest

way that safety deposit boxes were used

in something to your beneficiary. For

to store important documents in the past,

example, you may want to leave your

online accounts such as iCloud and

music and E-book collection to your

Dropbox are now used to store digital

daughter, but the particular provider

versions of these files.

you use, states in their terms and conditions that your collection is non-

How to protect them

transferable. If so, you may be able to

First and foremost, it is important to keep

leave your username and password to

an up-to-date list of which accounts you

your beneficiary instead, so that they

have and what each account entails. This

can access your account and

list should be included in your Will.

collection.

A record of usernames, passwords and security questions should be created and

Katherine Hawes Digital Age Lawyers is a

kept in a separate document to your Will.

barrister and practising solicitor, business

It is important that they are in a separate

influencer, social entrepreneur and media

document because many people will be entitled to see your will and you do not want them all to have access to your online accounts. When your Will is admitted to probate, it becomes a public document so if your access details are included, anyone could access your

personality who positively shapes her clients’ business culture. Digital Age Lawyers is differentiated through a primary focus on social media law, policy and compliance which forms a critical aspect of the firm’s commercial law services and education.

Connect with Katherine:

accounts.

Brave - Altitude Monthly Magazine

aug sept 2020

SMALL BUSINESS

BY GABRIELLE BENKOVICH

The year 2020 will forever be associated with

you’ll want to create a forecast that takes into account

crises. First came the bush fire that affected a lot

the anticipated income and expense of your company.

of state, then a storm hits Australia, and now this

Tip 2: Revisit SWOT Analysis

COVID-19 pandemic which is spreading all over

Understanding what your company does and doesn't do

the world. We do not know what other crises

well is an important part of developing a long-term,

might still arise during the rest of 2020, nor the consequences they might bring. As other people say, better to prepare before another storm hits us. This is the same with business; owners must reset and think of ways to recover from this pandemic.

We’ve all changed the way we operate during the COVID-19 crisis. Some changes were forced on us; others represent the height of innovation in a crisis. There’s been also a reset of the workforce and work itself, and a reset of the employer/employee relationship. For most, the business impact of the pandemic has been negative; for some, positive.

I know it’s hard to reset everything especially

sustainable business strategy. During times of economic crisis, conducting a SWOT analysis might seem unimportant. But the opposite is true. It can help you weather storms with more confidence and clarity. No matter the situation, knowledge of your company and its position in the world is the best step toward success.

Tip 3: Manage Cashflow Most businesses, even if they survive the pandemic, will continue to face cash flow and supply chain challenges during the first few months of re-opening. Therefore, it is essential to plan how much cash and credit you will need to re-start your business. Consider, what do you actually need now? What expenses can be cut and/or extended?

What receivables can be accelerated or renegotiated?

For some, the pandemic has stressed business and operating models to the point of breaking. Organizations

when you’ve been doing it for a long time

will ultimately reduce or retire those activities

already. We want to help, so we list down some

permanently. I know you don’t want this to happen to you

tips that might help you to reset.

so you better start your actions now. Don’t worry we can

Tip 1: Plan Ahead

assist you in every step you do.

Get a head start on assessing and planning for

As our nation moves from response to recovery, we are

recovery by doing a forecast/budget for the next

here to support you.

financial year. To assess how much your

Please get in touch by calling our office on (02) 4732 3844

business has been affected so far and as a first

or emailing info@judgeaccountants.com.au

step to creating a plan for pivoting, Brave - Altitude

Magazine

aug sept 2020

SESSION 1 AUG 12 How to keep your books: An essential guide for what you need to record keep and the easy apps available to store your accounts.

SESSION 2 AUG 19

How to make a cashflow and how it works: In this workshop you will create or update your own cashflow document and learn how it will help you in your business.

SESSION 3 AUG 26 How to find your break even point: As you work and exchange products and services, there is a point in time that you 'break even' we want to be moving past our break even into profit.

ELEVATE YOUR PROFIT MONEY SERIES with Gabrielle Benkovich

10:30 AM - 12:30 PM Western Sydney Business Centre, Penrith Pricing: $97 for 4 sessions $40 for 1 session

SESSION 4 SEPT 2 Deep dive into profit: understanding your profitability in your business and how to make it better.

WWA Access & Activate Members: $77 for all 4 sessions $33 for 1 session WWA Advance & Absolute Members: FREE ( inluded in membership)

SOPHIA CHOI OF ATTENTION EXPERTS

The Facebook algorithm can feel mysterious, but it’s not really complicated. You’ve probably

Factors determining relevance: Inventory

heard horror stories of brands watching their

Representing all content that can display on a

organic search nose-dive. While some were

user’s news feed

concerned about their presence on Facebook,

Signals

algorithm changes don’t necessarily signal

Represent information Facebook gathers

trouble, however you may need to change your

about content. You have control over this.

content strategy to bolster your organic reach.

Predictions

How does the Facebook algorithm work

Represents user’s behaviour and the

these days?

likelihood of positive interaction with

The algorithm controls the ordering and

content

presentation of posts, so users see what is

Score

relevant to them. Content isn’t published

The number assigned to content based on the

chronologically – it’s what they see as relevant

likelihood of a positive response.

to you.

How does Facebook algorithm work in

Algorithms for ranking content are based on:

2020?

The Inventory of posts available to display

In 2018 Facebook announced pushing back

on a user’s news feed

against branded content leaving many

Signals that tell Facebook what each post is

businesses sweating. This algorithm update

Predictions about your reaction to each post

was to focus content around individuals’

A Final Score assigned to content based on

friends and family members, rather than

all factors

spam from businesses.

Brave - Altitude Monthly Magazine

aug sept 2020

SMALL BUSINESS

Legitimate companies and brands had to adapt their marketing strategy accordingly.

Algorithm changes in 2020 In March 2020, Facebook provided context about why users see certain organic posts and ads. This signalled the need for brands to refine their targeting and encourage interactions with followers.

Fight against misinformation In 2019, Facebook elaborated on its manual efforts to fact-check content to fight misinformation highlighting the importance of trust and transparency.

Anything perceived controversial or spammy would earn you a strike.

Strategies for adapting to Facebook algorithms Time your posts well Make video part of your content strategy Encourage discussions in Facebook groups Request employees and brand advocates to share your content Prioritise photos and tags over external links

Learn more about Facebook’s algorithm, email us at info@attentionexperts.com.

Create unique Facebook posts Refine audience targeting Invest in paid promotions

Brave - Altitude Monthly Magazine

Aug sept 2020

Aiming Higher in your business

SMALL BUSINESS

BY MICHELLE LOCKE

You’ve been in business for a while. You have dreams and want to be successful. What is your definition of success? Do you set goals?

Are they easy or hard?

One thing I have observed is that long-term success in business comes to those who have stuck to their vision. To be successful in business you need to develop your own unique definition of success. What does success look like to you?

Should you make your goals hard or easy?

What one person thinks is a small goal may be quite a hard thing for someone else to achieve. The choice to aim high doesn’t mean that you’ll fail. In fact, when you are committed to your goals things tend to move in your favour. It can be tough and may not work initially, but it if you continue to maintain your focus you may succeed in the long run. Generally those who succeed in business check in with their goals daily and as a result they know where they are at.

Being organised is a key factor in achieving success. Business owners can often get sidetracked so it’s critical to manage your time by setting limits on marketing, digital media, emails, phone calls.

Brave - Altitude Monthly Magazine

Scheduling tasks is critical to performance.

You don’t have to be smarter than everyone else, but you do need to be persistent, ambitious and resilient.

Don’t underestimate what a successful person is experiencing. They may look calm, collected and organised but, like most people behind the scenes, they are probably juggling stress, multiple decisions, unfortunate choices, too many things to do.

However, even though they face obstacles and are challenged every day, they stick to their beliefs and stick to their goals. They accept challenges are part of business and know that it’s their long-term vision and persistence that will pay off.

Move towards success by: Picking 3 goals that would make your year extraordinary Focusing on performance Managing your time.

Being diligent. Measuring your activities review, evaluate and reset Checking in with your goals every day Michelle is a business adviser with Western Sydney Business Centre Connect with Michelle:

AUG SEPT 2020

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SMALL BUSINESS

Growing a business during uncertain times

BY REBECCA MCFARLAND

As I shared with you in the last issue of

1. You don’t 'need' anything else

Brave, my business has flourished in the

One of the things I’ve done over the years, is

face of COVID-19. In fact, 'flourished' is

bench my ideas because of overthinking. I’d

possibly a bit of an understatement.

fallen into the habit of believing that I always 'needed' something else to proceed. Better

Since COVID first began to get serious here

software, a different microphone, a larger

in Australia, my business has changed. I

team, a high-tech course platform, a

hesitate to use the word 'pivot' as I know it’s

videographer… you get the point.

being widely overused. But that’s kind of what I did. I changed my way of working.

What I’ve learned over the past few months is

And the results have spoken for

that none of this actually matters. My clients

themselves.

couldn’t care less about whether my course videos are professionally edited and involve a

Today, I am sharing with you some of the

whole production team - they just want the

learnings I’ve had about growing and scaling

content. Now I deliver course content live in a

my business in uncertain times. I’m hoping

Facebook group. No fancy tech. No pre-

that they will support you in taking your business to the next level, whether that’s in the current situation or whatever comes next.

recorded content. No workbooks or worksheets or anything that requires a whole lot of pre-work. And you know what… my clients absolutely love it! My new mantra? 'Let it be easy.'

Brave - Altitude

Magazine

AUG SEPT 2020

Growing a business during uncertain times 2. Launch quickly

SMALL BUSINESS

4. Lead with your personal brand

Because of the aforementioned

The final lesson I’m sharing is to lead with

overthinking, launching something took

your personal brand. I know that most of

forever. And my ideas often fizzled out

us have been trained to follow the 'ideal

before a launch actually took place.

client avatar' model. And honestly, my

Launching is a great money maker. But, it

opinion on this could form a whole article

is also a brilliant way to grow your

on its own. But for now, I’ll just say that

audience and build relationships with the

when we subscribe to this philosophy, we

audience you have. You’re showing up

spend a whole lot of time and energy

more regularly, but you’re also showing up

squishing ourselves into imaginary boxes

with purpose. This is a game changer.

to serve people who don’t exist in reality.

Now, when I get an idea I don’t sit on it for months on end. Instead, I just launch it. I

Instead of trying to create the perfect

create a sales page and share it on social

brand and the perfect offering to suit

media. Done. Now, don’t get me wrong. I do have a launch strategy. But, it all comes together within hours.

3. Launch regularly Now that I launch ideas as I get them, rather than sitting on them for months on end, I launch far more regularly. In the last four months, I have successfully launched six programs, two live workshops, two online summits and a membership. I also relaunched my coaching offerings and completely booked out.

Throughout each of these launches, I created value for my audience and have built a loyal client base of beautiful individuals who have themselves, achieved

your ideal client, I challenge you to get clear about who YOU are and lead with that. You will have far more success (and fun) serving the clients who are drawn to you as your unapologetic self, than you will leading with a persona that appeals to your imaginary ideal client.

A final word These are my own lessons, but I’m confident that they work. So confident that I’ve shared them with my clients and I’m seeing them make bold moves and grow their businesses despite the current challenges. Don’t believe me? Give it a try and see what happens. I’d love to hear how you go.

magnificent things whilst working with me.

Bec is our Canberra chapter leader from Pop your

And as I mentioned, during each one of

Career & Pop Your Business, connect with her via

these launches, my audience has grown.

links next to photo

Brave - Altitude

Magazine

AUG SEPT 2020

SMALL BUSINESS

Redefine your self-belief by writing a book

BY LISA FINN POWELL

Have you always wanted to write a book?

You have a particular business expertise that you’d like to write about to give you credibility in your field. You have a family story that you want to document so that it isn’t lost to history. You have a great idea for a novel and would like to test out your storytelling skills. You’ve gone through a very difficult time and you want to help others by sharing your experience.

But, what’s stopping you? Maybe you’re not confident in your writing skills. Or maybe, you’re already a writer in some capacity, but are worried that any book you wrote would have to be just perfect. It’s really just about getting those words out of your head and onto the page. So, I’ve got a new word for you. Misogi.

Misogi is the ancient and transformative

day evolution of this practise is to challenge

There is no doubt that writing a book is an arduous project. It will definitely challenge and test you. But, embarking on that journey will redefine your self-belief, filling you with the well-earned confidence that you can achieve far more than you ever imagined!

2020 has been life changing for the whole world. It’s been a time of concern and fear, but also a time of reflection and transformation. We’re all making changes.

The universe has made this possible, forced it on us, for better or worse. It’s asking us to re-examine everything, take some big leaps, and to trust ourselves outside of the comfort zone.

That’s the kind of thinking it takes to write a book. You know that familiar feeling from previous times of struggle in your career or personal life. But, the only way to be a writer is to write.

If getting the words in order really frightens

yourself to do something that you think you

you, just start with one. Misogi.

Japanese ritual of spiritual cleansing by standing under an icy waterfall. The modern

will most likely fail at, for the express reason of expanding your idea of what you are actually capable of.

Brave - Altitude Monthly Magazine

Lisa is a journalist and the author of The Thin Time and Accidental Expat. She is a voice, writing and speaker coach. Connect with Lisa:

AUG SEPT 2020

Do you have a story to tell?

As an author, journalist, columnist, TEDx speaker and performer, I love telling a good story.

As a writing, speaking and voice coach, I love helping you tell yours!

If you’ve always wanted to write a book…it’s time to get those ideas out of your head …and on to the page! email me at lisa@inspireharmony.com to book a free 30 minute phone or zoom consultation

www.lisafinnpowell.com www.inspireharmony.com facebook.com/LisaFinnPowellWriter

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MINDSET

BY CHANDU BICKFORD

Risks. We take them all the time.

But how do we know which ones to take?

How do we make decisions?

Do we listen to logic? Follow our heart? Or lean into and trust our intuition?

I don’t know about you, but this year, the risks have seemed bigger than ever. And the consequences of our decisions in response to these risks, have felt bigger too.

It started, for many of us, with the drought.

Then came the bushfires. But then, bigger, deeper and more consuming than our Australian challenges, came Covid 19. Since then, we’ve been barraged with endless instructions, contradictions, changing laws and new rules. Keep your distance. Stay at home.

Go out and get tested. Wear a mask. Send your children to school. Support the economy.

As women, as mothers, daughters, business-

And how do I trust myself to make the right

owners and community members, we’ve

remind us of the rash purchases we’ve

struggled to know what to do, when to do it

made, or the relationships that we’ve

and how to keep everyone safe. Many of us are

rushed into that were never really good for

feeling exhausted, or tentative, unsure of how

us. And then we have our gut, our instinct

to really move forward. But we need to keep

or intuition. We know, but often can’t

going. Our children get hungry, the bills need

explain the feeling that something is, or

to be paid. Our clients and customers - just as

isn’t, quite right. It’s here we have to trust

tired and uncertain as we are - are needing our

something we can’t quite see or rationalise.

help, our services, guidance and care. With

But we know. Or at least we think we know.

conflicting information and emotions, we find

It’s the gut (or the womb) that’s the focus of

ourselves in a constantly changing ‘new

most of my work. Together, my clients and I

normal’ wondering what’s the best way to

use our competent brains and listen in to

move forward?

our hearts.

Brave - Altitude Monthly Magazine

decisions?

We each have a brain, a heart and a gut.

And it’s when we use them in combination, when we have a really clear vision, that we can make the best choices and decisions for us.

We’ve all been caught in a mental loop.

We’ve weighed up the list of pros and cons but still can’t get to sleep. We’ve asked everyone we know for their opinion. Been stuck on the anxious see-saw of should I or shouldn’t I? Our brain, instead of being helpful, becomes overwhelmed.

We’ve all tried the ‘just follow your heart’ approach. It may have bought us some joy in the short term, but many of us have a stack of memories and experiences that

Aug sept 2020

MINDSET But by accessing our intuition, we lean

At each step we check in with our intuition

into the bigger vision of how we really

and listen for how to deal with changes.

want to live, and love, our lives.

But the first step, being clear on our overall

Our intuition is always available to us.

vision is vital. Without this, we can struggle

But how do we access it and trust it to help us manage change and make decisions?

Firstly, we get very clear around what we want. We feel into what we need to feel safe and fulfilled. It might be something straightforward – a haircut, two new clients, support to build our brand. No matter how small, each segment serves a much bigger picture.

Secondly, we make choices, and

to know what choices to make or what actions to take.

How can we start to get clear about our vision?

We ask ourselves the question – What would I love?

It sounds simple but give it a try – and listen deeply for your answers, however strange they sound.

Managing risk and change requires more

consciously work towards these aspects

than logic or our trusting hearts. When

of our bigger vision.

guided by our intuition, we can adapt and

And thirdly, we take the action steps to

choose to live a life committed to our dreams

make them happen.

and vision.

Connect with Chandu:

Brave - Altitude Monthly Magazine

AUG SEPT 2020

MONDAY MASTERS SERIES LUNCH AND LEARN OVER ZOOM

DATE Monday17th August

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Marketing is so important in your business.. Mel and Ngaire will help you create a plan that focuses on sharing a clear message with your dream clients, so you can make an impacts in low cost ways

DATE

1pm-2pm Online in your own home/workplace.

Lunch and learn amazing things to help you in your business

Monday 21st September

TOPIC Facilitate Like a Pro How to deliver great content, engage your audience and feel amazing.

Whether it’s one on one, small groups or large auditoriums full of people.

Whether it’s on a screen or in person, your ability to captivate and engage your audience is vital.

WWA Advance & Absolute Members: FREE ( included in membership)

Click here to book

MINDSET

BY BARBARA CALLAN

In these unprecedented times we have all had to focus on who and what we are. When we

Unclipping the mind allows us to drop

were forced to stay in our homes, our external

deeper into our own truth and it becomes

distractions were stripped away. For some of

easier to see and feel what no longer fits.

us this was very uncomfortable as we were

Stillness allows those divinely inspired

able to see clearly what has been just below

thoughts and inspirations to rise.

the surface. Ultimately this is good.

When inspirations arise, we feel an

Why? Because there are new opportunities

excitement in the body. This lightness tells

around us now. People are starting new

us that we are in alignment with our true

businesses, changing careers and embarking

purpose. New connections will be made,

on study. We learn what no longer fits when

fresh ways of doing business, life and

we understand that we are our businesses

expressing this new you. So, dive deep, hold

and any work we do on ourselves will

on and surrender to the process of

ultimately benefit our business.

repurposing and connecting to the latest

A good starting point for this is observing our

version of you.

thoughts and reactions to people and events.

In this time of social reorganisation, we have

Support the process:

time to look closer at what is in alignment

Delete old thoughts and habits

with our own truth. We will feel

Drop into stillness

uncomfortable in the body when something

Receive divine inspiration

doesn’t fit this new version of ourselves. This

Feel if this is right for me

signals that this thought or belief no longer

Surrender to the process

has relevance in our lives and needs to be

Align with the new version of you

deleted.

Join my free weekly online Intentional

In order to repurpose, we need to take stock

Meditation group CLICK HERE To Join

and the best way to do that is to go into a place of stillness within the mind. You may find this in meditation, walking in nature or simply in the garden.

Brave - Altitude Monthly Magazine

Connect with Barbara:

aug sept 2020

MINDSET

BY ABBY REES

I don’t know about you, but I cringe every time someone says, ‘I can’t wait to get back to normal.’ Covid-19 has undoubtedly presented many challenges, but a big bonus is the opportunity to unpack what we took for granted and explore possibilities about how it could be in the next chapter.

As intelligent as humans are, our brains are designed to scan their environment for repeated patterns and quickly create neural pathways.

These pathways translate actions from our Cerebral Cortex to our Basal Ganglia that store all of our habits to be recalled effortlessly. Not convinced? Recall how hard you concentrated when learning to drive. My guess is that now you can organise your schedule, shopping list and solve your son’s relationship issue all while navigating seamlessly through traffic. That’s the basal ganglia at work!

Brave - Altitude Monthly Magazine

This nifty neurological mechanism also leads us to develop some habits that have unintended, unhelpful, cumulative impacts on the way we say we want to live our lives.

Can you relate to waking up some days and having life dictated for you by other people’s meetings in your calendar? Other people’s needs? Or how about that feeling at 10pm when you realise it’s the first time you’ve stopped and you’ve needed to pee since 4pm? If that was ‘normal’, Covid can keep it!

We’ve been gifted an opportunity right now.

How? Imagine we’re carrying a big, heavy unconscious bag containing all our habits including templates for all aspects of how ‘we do life’.

aug sept 2020

MINDSET Covid has disrupted these otherwise unconscious habits and given us the opportunity to have a good, hard look at our bag of unconscious stuff. We get to sit back and say, this is how I ‘did life’. But how do I want my ‘next normal’ to look? Do I want to

Life Domain

Renewal

Neutral

Depleting

Work Family Recharging Connecting

take all this with me? Do I have habits that aren’t serving me anymore? Do I want to ‘return to normal?’ or get intentional about my ‘next normal?’

The key to intentionality is to allow the time and space to reflect on how you are living now and what elements you can consciously sculpt to craft your life into a shape of your own choosing. Exploring this can feel nebulous and overwhelming, so I’ve created self-Coaching framework for beginning this exploration with yourself.

My framework helps us unpack life’s activities into four key domains of our lives (work, family, recharging, connecting) and categorise these against 3 ‘energy ratings’ (renewing, neutral and depleting). This is based on the positive psychology that if we amplify what energises us, and modify or delete what depletes us, we’ll live a better quality life.

For those who still have the ‘self-care is selfish’ demon-voice that was gifted you, hear this…I bet you can feel the difference when interacting with someone who is joyful and energetic as opposed to someone who is burned out and depleted. We unconsciously ‘catch’ this feeling through emotional contagion. When you take care of yourself, you’re positively influencing those around you too! Bonus!

Draw from this framework to create your own.

Not all of the domains will appeal. Fine, skip, add to or replace them. The language might

1) For each domain, do a quick-think brain dump of all the activities associated with that area of your life. Use post-it notes to bang-out your ideas so that you can categorise them afterwards.

Work: how I make a living Family: how I/we run our home Recharging: how I manage my health: mental, physical, spiritual, social Connecting: how I connect with those I love and my life purpose 2) Then categorise each activity against one of the following: Renewing Activities: these bring you joy and energy Neutral Activities: these don’t particularly energise or deplete you Depleting Activities: these drain your energy, time and joy 3) Then explore how you might alter each activity to increase your quality of life.

Tip: to fast-track, identify ‘the big-ticket items’ that will give you the biggest return on energy if you shape them.

Renewing Activities: We want to amplify these!

Ask: How can I increase this in my life? (e.g. negotiate with my employer, shift how I spend my weekends, add this into every day?)

not appeal. Cool, then change it to work for you!

Brave - Altitude Monthly Magazine

aug sept 2020

MINDSET Neutral Activities: We want to replace this or tweak it Ask: How can I change this activity to make it more enjoyable or swap it for something enjoyable (e.g. swap Netflix for TED Talks, add music or an audiobook to a routine drive, make a time to check emails instead of reactively checking) Depleting Activities: We want to outsource this!

Ask: How can I eradicate this from my life? (e.g. never accept a job with this in it, negotiate a chores swap, get shopping delivered, hire a cleaner, throw out all your uncomfortable shoes) 4) Decide on the actions you’re going to take to sculpt at least one of your activities. If you do this every week, you’ll be building cumulative changes that are simpler to maintain and won’t be too jarring to those around you.

Covid-19, in all its ups and downs, is providing

Written by Abby Rees.

Connect with Abby:

us the opportunity to stop and ask: am I living the life I’ve really chosen? Or have I fallen into a structured series of unconsciously accepted habits? Here’s a clincher: If I had a week to live, would I do in that week what I have done every other week? If the answer is no, take out a pen and get to exploring the framework.

Brave - Altitude Monthly Magazine

aug sept 2020

MINDSET

Life Domain

Renewal

Neutral

Depleting

Work

Family

Recharging

Connecting

by Abby Rees.

Brave - Altitude Monthly Magazine

aug sept 2020

MINDSET

BY ANGIE RASSI

You are always in the right place at the right time

Fill in the sentences:

for your life to be truly extraordinary.

Thank you, I understand I had to go through this to

No matter where you are currently at in your life

______________

right now, just knowing nothing is meant to stay the

Thank you, I now know what I don’t want in _______

same helps you feel like life is on track, when it feels

Thank you, I now let go of______________

a little off track.

Thank you, I am ready to receive_____________

As you go about your day, hold this truth in your

Thank you, I welcome ________________

heart and it will deepen your understanding of

Thank you ______________

being in the right place at the right time is one step

When you sit down to write your thank you notes,

closer to you having an extraordinary life.

you’ll notice a shift inside of you instantly.

Understanding life is about divine timing and we

Divine timing can’t be pushed forced or

can move life in the direction of our dreams just by

manipulated. It’s a process. You can move in the

centring and expanding our energy and awareness.

right direction with this Find Your Bling exercise and

When you do not find happiness in what you’re not

its easier that you think.

receiving. You will find happiness in being grateful

There’s no greater gift you can give to yourself than

for what we have in the present moment and more

the gift of gratitude with thank you notes

will come your way.

understanding everything happened at just the right

If you’re currently disenchanted by something in

time for you to grow and move into the next exciting

your life, take comfort in remembering this will pass

chapter of your life

and something extraordinary is just around the

If you haven’t done one of these before I encourage

corner it’s just letting go of the old and letting the

you to give this a go. It’s soooo worth it!

new in.

You will developed empathy for yourself, raise your

You can do it.

energy and be in the flow of abundance You will need a pen and some sticky notes its old

To connect with Angie Rassi, click on the links:

fashion I know however it’s a goodie.

Brave - Altitude

Magazine

Aug sept 2020

BY MANDY EAGLE

Generally, we go through life focused on our personal hopes and dreams, but your focus is most likely to be on a global level right now. If this pandemic has taught us anything it is that we are part of a bigger whole and rely on each other.

It’s a good time to consider what what life is all about and our purpose on the planet.

I’m clearer now that my purpose on the planet is to: continue my personal growth and selfawareness, support people to live a life they love and be of assistance to animals and children. I’ve changed how I’ve expressed and manifested my purpose over the years with goals like: sponsoring children, writing a children’s book, wildlife rescue, training to be a life coach. It became clear that I’d been searching for a grand purpose and the search was making me feel unsatisfied and unfulfilled.

Make time to contemplate:

What would you miss if it were taken away?

What do you value most?

What do you want to be remembered for?

What have you stopped doing that you used to be passionate about?

What would you want to do with plenty of time and money?

What did you enjoy doing as a child?

When you are clear about your purpose, opportunities will arrive and goals will become clear, motivation will flow and results will seem easy. You’ll find meaning, fulfilment and satisfaction overcoming fears, doubts and obstacles.

You don’t have to be a John Lennon, Martin Luther King, Gandhi, Mother Theresa, Nelson Mandela but you can be inspired by them. You can express your purpose and gifts in a way that makes a difference or improves another

Your interests. What do you enjoy?

person’s life.

When do you feel satisfied and fulfilled?

Remember that simple things like bringing

What do you get absorbed in?

smiles to people’s faces and helping others feel

What injustices fire you up or touch your heart?

better about themselves is a worthwhile

What are you good at?

purpose.

Brave - Altitude

Magazine

aug sept 2020

MINDSET

Let your pain Growing a become your business purpose during uncertain times

BY KELLY-ANNE CUMMINGS

Is life spinning out of control?

In reality, life isn't that great. We are completely

Do you feel like you are forever burning out

overwhelmed, overweight, fighting with loved ones

and running out of breath?

and want to quit and run away.

Are you tired of adding to your already long

Leading yourself into a life of continual growth and

‘To-Do List’ and feeling overwhelmed?

development is key. Working on your mindset,

Are you struggling with the juggle and know

setting achievable goals, and developing a workable

that just one more thing will tip you over?

routine, can kickstart the transformation process.

Are the bills piling up and you don’t know

Here are a few ways to get you started on the

where all your money is going each week?

journey:

Do you feel just too busy to give your loved

Home – Declutter one area of your house so you can

ones any real attention?

Does the thought of changing what you eat and introducing exercise put you in a state of anxiety or depression?

You are not alone. This historic moment in time has had many women reevaluating what is important and discovering that a lot of where they were investing their time and energy was not very satisfying. Worse than that, the areas of their lives that they loved the most were secretly suffering.

Of course none of us will reveal these secrets via social media. We only post the photos of our homes looking immaculate in the background, a healthy meal as if we eat that way all the time, a positive quote to make it look like our mental health is fine, a rare moment spent with loved ones, or snaps of the holiday we took with money we don't really have.

Brave - Altitude

Magazine

enjoy that space again.

Relationships - Schedule some fun with loved ones and make some memories.

Finances – Start recording your spending each week and discover where some of those financial leaks are so you can recoup lost income.

Health – Make one new healthy choice and introduce exercise you actually enjoy – it will be easier than you think.

Mindset – Include meditation in your morning and evening routine. It's simple and makes a huge difference to how you perceive and navigate your life.

To-Do List – Tackle some of those errands you have been putting off for far too long so you'll feel like you can breath again. Start with five.

Making life simpler and less complicated is the new COVID way forward.

AUG SEPT 2020

NEW DIVISION OF WOMEN WITH ALTITUDE Providing a space for mums to connect with their kids during the day, or outside kid hours in the evening, to share their business products and services and learn about business.

Contact info@womenwithaltitude.com to learn more

ALL ABOUT YOUR

& h T l Hea

g n i e b l Wel

Recalibrate 2020 – Make it your healthiest year yet

HEALTH & WELLBEING

BY LISA WEST

Could we have ever imagined the many waves of

What’s interesting is, the sky didn’t fall in,

2020? Our lives have not only been affected

and nothing happened when we didn’t get

externally but internally as well. We have

the list done, right? In reality, the cloud

isolated from our friends and family, we have

formations in the sky are delightful and the

been ‘forced’ to slow down and re-calibrate. I feel

environment is breathing a sigh of relief

like the first wave of COVID was the ‘sit down and

and quite frankly, so am I.

shut up, you’re going to stop whether you like it or not’ talk.

As we settle in for the next part of 2020,

I’m not sure about you but during this isolation

perhaps the first recalibration was exactly

I’ve felt, time itself sped up, days collapsed into

what you needed; understanding that

each other and months disappeared before my

you’re meant to be living and cherishing

eyes.

everything in your world. Remembering that your health is of paramount

I’m now welcoming a little more isolation and a

importance in the next season of your life.

little more time to recalibrate. Life itself as we

Are you enjoying more sleep, more home

know it, won’t be the same as it was, but the

cooking, maybe a little over-indulgence

question is ‘do you want it to be?.” Were you

here and there? Perhaps a walk in the

operating on autopilot, running around like a

morning and starting work later has made

mad woman?

you more relaxed and creative.

Brave - Altitude

Magazine

Aug sept 2020

Re-calibrate 2020

MINDSET

Did we really need a world pandemic for us to reconnect to ourselves, our family and whatever is important in our lives?

Perhaps we did, and 2020 may well be remembered for all the right reasons.

Here are 9 tips you can use to become the healthiest version of yourself mentally and physically: 7. Eat a light dinner earlier. Preferably eat 1. Start your day with some, or all, of the

before 7pm to allow at least 3 hours

following: journaling, meditation,

digestion before bed. You’ll have a better

breathwork, a movement practice like

night sleep as well.

yoga or tai chi, or a brisk walk.

8. Go to bed before 10.30pm. Especially

2. Keep a food and mood journal of what

during winter and if you’re stressed. A

and when you eat, if you’re an

stressed body needs rest and a lot of it.

emotional eater this is a great way to

9. And lastly, be kind to yourself. Say kind

keep track of what triggers you.

words to yourself and develop the best

3. Notice your moods after certain foods

relationship you have, with yourself.

or when you feel bloated, if you’re constipated or experience changes in

The best habits created are the ones that

your digestion.

are done consistently and methodically.

4. Cut the C.R.A.P out of your diet, Coffee,

You may want to introduce one thing per

Refined sugar, Alcohol and Processed

week until it becomes a habit or one thing

food. Take this slowly. Decide on one

as part of your self-care routine. Whatever

thing you no longer want in your diet

you choose to do, do the things that make

anymore or that you could reduce by

you feel good, they are more likely to stick.

1/2.

5. Eat more fruit and vegetables. This is harder than it sounds. Start to be conscious of how much you have and

Written by Lisa West Connect with Lisa:

slowly ‘crowd out’ fast food options and ‘crowd in’ nourishing ones.

6. Bring your attention back to your breath. Slowing your breathing down will ultimately reduce the way your body responds to stress. Five minutes of slow breathing a few times a day will make the world of difference to your nervous system.

Brave - Altitude Monthly Magazine

aug sept 2020

HEALTH AND WELLBEING

BY DR ISABEL ARNAIZ

Thiamin – Vitamin B1 Thiamin is the vitamin to watch out for if you consume a decent amount of alcohol, have Diabetes or follow the Keto diet Thiamin or thiamine is a water-soluble essential vitamin that must be obtained through the diet. It was the first vitamin to be discovered.

In 1980, 10 to 20% of the Australian population had thiamine deficiency. As a result, in 1991, the Australian Health Ministers’ Council introduced mandatory incorporation of thiamin into bread flour, greatly reducing the incidence of thiamine deficiency. Even though this deficiency is now RARE Australia still has the highest incidence in the western world, possibly due to the high consumption of alcohol as alcohol depletes the body of thiamin.

Patients with diabetes mellitus and following a ketogenic diet are more prone to B1 deficiency as they eliminate thiamin from the body quicker resulting in low levels of the vitamin. The ketogenic diet can increase the risk of thiamin deficiency as it is not found in fat (main food group of this diet). Additional causes of thiamine deficiency are from excess use of thiamin such as

Function Thiamin is required to produce energy, steroids, neurotransmitters and genetic material.

Sources of thiamin Whole grain cereals, nuts, legumes, peas, orange juice, sunflower seeds, soybeans, eggs and meat Absorption Thiamin can be lost if foods are cooked in large amounts of water as it’s water-soluble and can move into water which is discarded later.

Thiamin is absorbed in part of the small intestine known as the jejunum and absorption can be affected by prolonged diarrhea and alcohol consumption.

Storage Only a small amount of thiamine is stored in the liver hence daily consumption of thiamine is required. At any one time there’s approximately 30mg of thiamine within the body with any excess excreted by the kidneys daily.

The recommended dietary allowance for men is 1.2mg and women 1.1mg.

in pregnancy, lactation and hyperthyroidism (increased levels of thyroid hormone).

Brave - Altitude

Magazine

aug sept 2020

HEALTH AND WELLBEING Deficiency

Wernicke-Korsakoff syndrome refers to

Thiamine deficiency causes Beriberi and

the brain damage caused by lack of

Wernicke-Korsakoff syndrome. Berriberri is

thiamine. In Australia, individuals with

believed to have originated in Asian

alcohol use disorder have a 12.5%

countries substituting brown rice for white

likelihood of developing Wernickle-

rice (thiamin is found in the bran of brown

Korsakoff syndrome mostly when the have

rice).

consumed only small amounts of food.

Manifestations of Berriberri may include:

They may experience:

Cardiac enlargement

Mental confusion

Sodium and water retention (oedema)

Rapid involuntary movements of the

Shortness of breath during physical

eyes (nystagmus)

activity and upon waking up

Loss of memory

Lack of coordination and control of

Lack of coordination and control of

muscles (ataxia)

muscles (ataxia)

Mental confusion

Double vision

Numbness and tingling of feet and hands

Cannot form new memories

Paralysis of the lower limbs

Hallucinations

Difficulty speaking Lethargy

Symptoms and signs of B1 toxicity:

Rapid involuntary movements of the eyes

Toxic levels for thiamine have not been

(nystagmus)

established and publications are limited.

Paralysis of the muscles within or

There’s evidence that consumption greater

surrounding the eye (ophthalmoplegia)

than 5 mg can result in headaches,

Vomiting

irritability, insomnia, rapid pulse, weakness and trembling.

All the information contain herein is for informational purposes only. The author expressly disclaims responsibility for any adverse effects that may result from the use or application of any material contained within this article.

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Healthy recipes to warm up your family kitchen

by Informed Health Wellbeing Centre

500g chuck steak cut into large cubes 1 onion diced 2 cloves garlic, finely chopped 3 carrots, roughly chopped 2 stalks celery chopped 1 litre free range beef stock 1 tablespoon turmeric (powdered) 1 teaspoon cumin (powdered) 1 teaspoon ginger (powdered) ¼ teaspoon chilli flakes (optional) 1 tin chick peas (400g) drained and rinsed 1 tin Ayam coconut milk (270ml) Himalayan salt and pepper to taste 1. Place the chuck steak, onion, carrots, garlic, celery, free range beef stock and spices (turmeric, cumin, ginger and chilli flakes) into your slow cooker and place it on a high heat (1-2 hours cooking time) or low heat (4-8 hours cooking time). Season with salt and pepper and cook for 2-8 hours (depending on slow cooker setting) 2. Once the stew has reached the cooking time; add in the chickpeas, coriander (optional) and coconut milk. Stir and cook in the slow cooker for a further 15 minutes 3. Serve on its own or with cauliflower rice or slendier rice Serves 4

based on one serving Calories Protein Fat Carbohydrates

610 40g 32g 35g

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1 tin diced tomatoes (400g) (avoid tomatoes with added sugar) 500g grass fed beef mince or pork mince 1 brown onion roughly chopped 1 garlic clove crushed 1 teaspoon Himalayan salt Pepper to season ½ teaspoon chili flakes (optional) ½ bunch fresh parsley roughly chopped 1 large eggplant cut length ways, 1cm thick 3 medium zucchinis sliced length ways, 1cm ribbons Coconut oil for cooking 1 cup shredded cheese (a blend of parmesan, tasty & cheddar) optional 1. Preheat oven to 180C and prepare a baking dish 2. Heat coconut oil and sauté garlic, chilli flakes (optional) and onion in a large frying pan for 2 minutes 3. Add in mince, break up, stir and brown mince for 5 mins 4. Add in crushed tomatoes, salt and pepper and cook for a further 5 mins 5. Add in fresh parsley and stir for a further minute 6. Layer eggplant in prepared baking dish then add a layer of prepared mince, a layer of cheese, layer of zucchini, continuing layering in this order until the ingredients are used 7. Bake in the oven for 40 minutes 8. Serve with a crisp salad and enjoy!

Tip: Pumpkin, sweet potato, fresh tomato and baby spinach leaves also work great stacked up! Enjoy. Serves 4

based on one serving Calories Protein Fat Carbohydrates

285 29g 15g 6g

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1 head cauliflower 1 brown onion 2 cloves garlic 2 carrots 4-5 rashers middle bacon 2 litres vegetable stock 1/3 cup cream or coconut cream Coconut oil Pepper to taste 1. Roughly chop all ingredients 2. Sauté garlic, onion, bacon and carrot in coconut oil for 2 minutes.

3. Add cauliflower and stock and bring to the boil 4. Turn down and simmer until cauliflower and carrot become tender 5. Add coconut cream (or regular cream) and season with pepper 6. With a stick mixer purée the soup until smooth 7. Serve on its own; or top with crisp bacon Serves 4

based on one serving Calories Protein Fat Carbohydrates

148 12g 9g 6g

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