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What is Your Motivation Blocker?

17/5/2022

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I've always been a fairly active person, but it hasn't always been easy to get motivated enough to actually do any exercise. When I was going through my darkest years just keeping myself upright was a struggle, I did not set aside anytime for exercise or self care, I just kept coping with life. 

Now I'm in my early 50's and going through menopause. Well......what a whole new ball game! 
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​ For a lot of people it is really difficult to motivate themselves enough to join in any form of exercise and when you are feeling anxious, stressed or depressed it can seem like an overwhelming problem. For women going through the change of life it becomes doubly difficult to get motivated as menopause has stolen your energy and motivation and you feel the weight of the world holding you back. You know that getting some exercise will make you feel better, but in a catch-22 situation, your mental health has robbed you of the ability to do anything about it. 
The good news is there is a way to get through it!

Start small. Don't set extravagant goals like working out for an hour at the gym every morning, this will only leave you more depressed if you can't complete it (or even start it). Better to set small, achievable goals and build up from there.  A short walk can help clear your mind, improve your mood, and boost your energy levels. As you move and start to feel a little better, you’ll often find that you can do a little more than you thought as your energy levels start to increase-  maybe you can walk a little further or faster or try adding a weekly fitness class.

​Exercise when your energy is highest.  Try and exercise when you are feeling at your best. This will give you the greatest advantage to achieve even the smallest of victories. Again, keep it small so you don't get overwhelmed and spoil the good work you have done. 

Self talk. Keep your self talk positive. Tell yourself that you feel great and can do whatever you want, whenever you want. I often stop when I'm feeling mentally lethargic and tell myself that it's just menopause (in my case) making me feel this way - I can do it! So the next time you feel like you are not able to move forward stop and say "It's just ........(insert your mental health issue) making me feel like this, it is not in control, I am!"
Remember you are not your mental health - that is just something in your life that you are dealing with, don't let it define you. 
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​Focus on activities you enjoy. Physical activity should be something you do that is enjoyable. After all, we are trying to encourage ourselves to get moving and get more physical so we can improve our mental health.  And any activity that gets you moving counts. Throwing a stick to the dog, going for a walk with a friend, sweeping the pathway...anything. Try different things to see what else you might enjoy. Gardening, house keeping (yes it's true!) and home improvement projects are all great ways to get you moving when you have a mental health disorder. Not only do these things help you get moving but they also leave you with a sense of accomplishment and purpose. So you get two doses of feel good therapy. 

Be comfortable. it's good to get out of your comfort zone occasionally but if going to a gym full of people is daunting for you then it's not going to be as beneficial. Choose an activity or setting that you are comfortable with and feel safe and calm in, but one that also inspires and energises you. 
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​Reward yourself. This is a two part treat - as not only will you be rewarded at the completion of a physical activity by feeling good afterward, but if you promise yourself a little sneaky treat when you have completed the activity, you'll increase your motivation and have another moment or two of feel good therapy. A sneaky treat does not have to be food - it can be watching your favourite movie, a favourite hobby, reading a book, drawing or whatever else you love to do that can act as a reward. My husband disappears down his shed for a few hours of wood working. 


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​Make exercise a social activity. Nothing motivates us more than a friend who is relying on us to go for a walk or head to the gym. Not only will you lift each other up and keep the momentum going but you will have companionship as well. This can be just as important as the actual activity. Don't get me wrong, going it alone is OK too, but sometimes having a good friend along can make the activity even more enjoyable. And it doesn't have to be a human friend - take the dog, your horse, your pet sheep. 

Get outside. Nothing is more enjoyable or more energising than getting out in nature. Take a walk around the back yard, go to the beach, hike around the paddock, even walking to the letter box and back is ok. Fresh air and being outside are great ways to be inspired to get moving. Go into the garden and pull a few weeds, pick up some sticks or move the garden furniture around. Before you know it you might find you have been outside for a few hours and you will feel fantastic. 

The most important part of this is to relax and enjoy. Get creative and see what you can come up with that is going to be fun and engaging and give you a bit of exercise at the same time. 

Let me know how you go!

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All photos courtesy of Pixabay
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Self Care - It's The Little Things

13/4/2022

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Isn't life a busy thing?

I often wonder how I manage to fit everything in and still find time for some self care. ?

This morning, as I was sharing a quiet early morning coffee with Craig before he went to work, I was thinking about all the things I had to do during the day (plus add on that there are 3 of the grand kids here....another story!). 
Half way through the mental to do list, I did begin to wonder when I would find some time for myself in amongst the chaos, then it came to me. I was already doing it! 

My early morning ritual is the 'add on' to Craig's morning ritual. On week days he gets up at 5.45am and gets his breakfast and does all those other 'man' things before work. Then he puts the coffee machine on and comes in and wakes me up. By the time I've climbed out of bed he has the coffee made and is sitting in our favourite spot waiting for me. ? 

We don't always chat, sometimes we just sit quietly and enjoy each others company. The funny thing is, I don't have to get up that early, I can stay in bed for another half an hour to an hour before I have to start my day. But those early morning coffees....... before the day kicks off......they are priceless! If I don't have time for any other self care practices throughout the day then I have at least had my early morning ritual. 

It's the little things......now, having my husband make me coffee every morning might not actually fit in with the whole 'self care' thing, but I'm claiming it. ? It doesn't take Craig any extra time, but for me.... it's so wonderful. A tiny thing that starts my day. And Craig's day too. A shared experience that we both love and have been doing for so long I can't remember a time when we didn't do it. 


​If you have ever done a Google search on Self Care you can very quickly become overwhelmed by all the possible things listed. While going for a manicure or spa day does sound inviting, living in the wheatbelt, a gazillion miles away  from anything, it's just not plausible to fit it into a self care daily ritual. Taking a long, luxurious bubble bath. spending an hour reading a book, go to a movie....these are all great things but when you live on a farm, or you work all day, or have children, you don't always have the time to fit these things in.

It's hard not to be overwhelmed by all the wonderful, and often costly, ideas on the internet or in books, however, use those as one off, weekly, monthly, yearly, indulgences when you need some serious time out.

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In your day to day life self care doesn't have to be a great big thing. Just something small that makes you feel good. 

•Take your morning coffee out into the garden to drink while you wander around. 

•Pop your favourite play list on while you do the housework or prep dinner.

•​Drink water from a crystal wine glass.

•Make your next coffee or tea in a fine china cup with a saucer.

•Write down 3 sentences which start with the words 'I am'. (Pssst....It only has to be 3 words each sentence - I am incredible) ?

•Or simply stop......look around, without judgement, and breathe deeply. As you exhale, drop your shoulders down, relax, just for a minute. 
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​As you become more used to taking time out for yourself - and lets face it,  as women we tend to look after everyone but ourselves - or to help you kick start your self care routine, you can start a self care journal (take a look at the Apple Blossom Self Care Journal Set HERE). A few simple words written in a book about what you did, what you thought about or what you ate, to take of yourself that day. Or what you plan on doing that day for your self care. Journaling your self care makes the practice more mindful and helps you to enjoy the moment a little longer. ?

What is your favourite self care practice? 

Apple Blossom Daily Self Care Journal Set

A$2.49

Self care is an important part of your wellbeing practice.


Make self care a part of your daily routine with this lovely set of apple blossom self care printables.


Inspiration for self care ideas and affirmations with seperate sheets to record your own self care ideas and practices.


Make self care a priority instead of an after thought.


Looking after yourself is important, once you take care of yourself you can then share that love to others.


This set contains:


1 x Daily Self Care ideas

1 x Daily Self Care Affirmations

1 x My Daily Self Care Practice

1 x My Daily Self Care Affirmations


This is a digital product - once you purchase this product you can download the PDF onto your computer and print the sheets as often as you like. Print one a day or print enough for the whole week.


Glue them into your journal, or hang them in a prominent place where you will be able to see them as you go about your day.



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    Hi! I'm Janet,
    ​

    My aim is to inspire you to live a healthy, happy life. Many people live with mental health at some stage and I would like to help you learn ways to help minimise the effects on your life, your family's and friends lives and your health. Join me as I continue my journey and share some wonderful, and hopefully inspiring, ways to a more natural, healthy, happy you. 😊 

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    Pilates in the Wheatbelt- 6 Session Block

    A$65.00

    This 6 session block is valid for any of the online group sessions currently available.


    This block of sessions is valid for 6 months from the date of purchase.


    Each weeks session information will be emailed to you at the start of the week.

    If your 6 week block runs out in the middle of a week you will be notified. You will not be granted access to the session unless your subscription is still valid.


    You can join any session, at any time - you do not need to do all the sessions in a row.


    A very flexible option which saves you money too!

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    Holistic Wellbeing & Mindfulness Therapy Session

    A$120.00 - A$190.00

    These sessions aim to help guide and assist you on your journey of self discovery and self healing, empowering you to take control of your own life.


    This is a 1 hour session and can include many different mindfulness techniques or just a general session where you can unload in a judgement free, supportive environment.


    All sessions are confidential.

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    Active in Nature Muscle Rub

    A$21.95

    Energise, Ease and Focus.


    Whether you are in a high energy Pilates session, kicking it in Karate, at the gym or participating in any other active pursuit this muscle rub has got your back.


    With Magnesium Chloride, which is traditionally known to ease muscle tension, this cream is the perfect pre workout rub.


    Massage into tight areas, like shoulders, neck, legs and lower back, before you start to give your muscles the best chance of being able to perform at the their peak.


    The essential oils in this muscle rub are traditionally known to be uplifting and energising while also promoting focus and mental clarity.


    Packaged in 100gm tins


    Ingredients: grapeseed oil, magnesium chloride, distilled water, coconut oil, beeswax, preservative, geranium oil, basil oil, lemon oil, rose geranium oil and eucalyptus oil.



    All of the Nourishabley products are:


    • Organic in nature
    • Free from nasty chemicals
    • No synthetic colours, dyes or fragrances
    • Eco-friendly packaging
    • Cruelty free
    • All Natural 
    • Handmade in small batches
    • Made for you when you place the order
    • Formulated with loving care and intention
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    Vintage Rose Weekly Planner Journal Set

    A$2.49

    Vintage Rose Weekly Planner Journal Set


    Do you get caught forgetting important dates?


    Do you need to remember a ton of little things every week?


    Do you want one place to pop all your notes for the week ahead?


    A gorgeous set for keeping you organised and up to date with all the things going on in your life.


    This set contains:

    1 x Week at a Glance

    1 x Notes for Today

    1 x Weekly Goals


    This is a digital product - once you purchase this product you can download the PDF onto your computer and print the sheets as often as you like. Print one a day or print enough for the whole week.


    Glue them into your journal, or hang them in a prominent place where you will be able to see them as you go about your day.


    A5 size.

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    Amethyst Essential Oil Blend

    A$12.95 - A$18.95

    Tap into the powerful energy of the Amethyst and the colour purple.


    Amethyst crystals are useful when meditating to help promote spiritual wisdom, open your intuition and move you into a deeper understanding with more focus and control.


    Amethyst crystals are very protective, dispelling anger, rage, fear and anxiety.


    Use this blend along with an Amethyst crystal to help enhance the overall experience.


    The Colour purple is known to encourage wisdom and enlightenment and helps you to see your true self.


    The oils in this blend may

    Help concentration

    Warming

    Relieve anxiety and nervous tension

    Drive away evil spirits

    Help clarify thoughts and promote objectivity.

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    Herbal Pet Wash Bar

    A$9.95

    Our pets are our family and we know yours are too. 


    Our Herbal Pet Wash Bar is the ultimate choice for the health and well being of your fur family.

    Each soap is lovingly handcrafted in our wheatbelt studio to bring you the very best for your pets. 

    Packed with skin loving oils this wash bar helps to improve the condition of your pets coat by gently removing grime, bacteria and other irritants, leaving their coat shining with good health and love. 


    Suitable for Dogs and Horses you pet will love to have a good scrub with this amazingly gentle soap bar.


    Directions for use: Rub vigorously into a wet coat. 

    Rinse thoroughly. 




    All of the Nourishabley products are:


    • Organic in nature
    • Free from nasty chemicals
    • No synthetic colours, dyes or fragrances
    • Eco-friendly packaging
    • Cruelty free
    • 100% Natural 
    • Handmade in small batches
    • Formulated with loving care and intention



    Ingredients: Olive oil, water, coconut oil, rice bran oil, lye, neem oil, castor oil, lemongrass oil, tee tree oil. 


    Min. net weight 90gms


    *Please note – due to the handmade nature of this product, size, colour and scent may vary.


    Label graphic by Janet Robertson

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    Pilates in the Wheatbelt - Monday 7am - Session

    A$12.00

    Monday Morning at 7.00am AWST (GMT +8)


    Join this amazing online class where all the basics of Pilates are covered as well as challenges offered for the more active participants. This session is a medium intensity session however the challenges can make it a more vigorous workout for those who want it.


    Even if you have never done pilates before you will be able to enjoy this easy to follow session with clear and concise instruction from the instructor.


    All done online so you can exercise in the comfort of your own home with no-one able to see you- not even the instructor.


    Focussing on pelvic floor activation you will also get a good work out for your abdominal muscles (tummy) and Glute muscles (bottom) combined with some super stretches to give you an all over feel good workout.


    After purchasing this item you will be sent a link and password so that you can access the class. This information is valid for the Monday morning session only and lasts for one session only. You will only be able to access the session of your nominated session date.


    At checkout, in the notes to seller, please nominate the date of the Monday morning session you are purchasing. Spots must be purchased for sessions a minimum of 2 hrs before the nominated session.


    If a group class is not for you then contact us to arrange for a one on one online session.


    NB; please consult a medical practitioner prior to joining this, or any other pilates class.


    Pilates in the Wheatbelt - "Fall in Love with Taking Care of Your Body"

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    Honey and Oatmeal Skin Cream

    A$18.95

    Our Honey and Oatmeal Skin Cream is one of those products you just can't live without.


    This skin cream is ultra soothing to dry, damaged or sensitive skin.


    When your skin needs gentle soothing


    This indulgent skin cream blends shea butter, coconut oil, raw honey and colloidal oatmeal. Our Honey and Oatmeal Skin Cream leaves your skin feeling soothed and calmed. Gentle enough for repeated use daily, this cream's skin-loving properties will benefit the whole family, including bubs and teenagers. 


    Babies will appreciate the gentle nature of this skin cream, it will bring a smile to their face if massaged gently into their backs and bodies, and may give them some much needed relief from nappy rash.


    Your teenager will love using this product if they suffer from acne and other age/hormone related skin conditions.


    Even Mum, Dad, Grandma and Grandad will appreciate the ultra mild creaminess of our Honey and Oatmeal Skin Cream as it provides hydration and moisture to dry, sensitive skin.


    A great all rounder for the whole family.


    Packaged in 60gm jars.


    All of the Nourishabley products are:


    • Organic in nature
    • Free from nasty chemicals
    • No synthetic colours, dyes or fragrances
    • Eco-friendly packaging
    • Cruelty free
    • 100% Natural 
    • Handmade in small batches
    • Made for you when you place the order
    • Formulated with loving care and intention
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    Coffee and Coconut Exfoliating Scrub

    A$16.95

    Coffee and Coconut Exfoliating Scrub.

    Sounds gorgeous doesn't it? It is!


    This scrub will invigorate your skin and may reduce the appearance of cellulite, stretch marks and scars as well as acne and other dry skin conditions.


    It may also help slow down the ageing process by firming skin, removing dead skin cells and reducing fine lines and wrinkles.


    Made with a blend of premium oils including Rosehip, Jojoba, Coconut and Argan, this exfoliating scrub will leave your skin feeling fresh, hydrated and irresistibly smooth.


    Try this scrub on your body, face and hands 2-3 times a week to feel energised and rejuvenated.


    While I try to make all my product allergy free and suitable for all skin types, please be aware that everyone is different so what works for one person may not work for another. Try on a test patch before use.


    Packaged in a 165gm aluminium tin.


    Ingredients: olive oil, ground coffee beans, coconut oil, jojoba oil, rosehip oil, argan oil, vitamin E oil, cinnamon powder (Cinnamomum verum).

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    Fuchsia Floral Daily Planner Journal Set

    A$2.49

    Fuchsia Floral Daily Planner Journal Set


    A gorgeous set of A5 daily planners to help you organise your daily life.


    Create to do lists, write out your grocery list, keep track of appointments and calls and take notes all on this lovely floral water colour designer set.


    This is a digital download.


    You get:


    • A5 PDF with all 3 pages in one file

    • A5 PDF of each page design


    Print the whole set each day or print out each page as you need it.


    As this is a digital download there is no refund or return.



    ©2022 Nourishabley Janet Robertson

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