WHAT DO YOU CHOOSE?

by Georgina Muir


It's all choice.


What choices are you making everyday?

If I choose to eat too much today, I choose to weigh too much tomorrow.

If I choose to forego movements, postures and stretches that nourish my body, then I choose to deal tomorrow with the consequential stiffness, aches and pains.

If I choose to divide my time between others then I choose to suffer the neglect of myself...

So what choices are you making? Or rather, what tomorrow are you creating?

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WHO'S RESPONSIBLE?

by Georgina Muir


Are you offloading your responsibility for your health onto someone or something else?

Are you waiting for someone or something external to 'fix' you?

The reality is that our health comes from the inside-out, not the outside-in.

So if you are outsourcing your health to something external but not seeing the results you want, I suggest it's time to turn things upside-down, or rather inside-out.

What do you think?

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5 EXERCISES TO TONE THAT TUSH

by Georgina Muir


It's time to get those buns a'burning!

My 5 favourite exercises for the glutes (a.k.a buttocks/tush/tushy/ass (US)/arse (UK)/buns of steel).

  1. Curtsey Lunges (Watch at 10.30 minutes)
  2. Step ups
  3. Double Bridge (Watch at 10.03 minutes)
  4. Sumo Pulses  (Watch at 4.02 minutes)
  5. Jump Lunges (Watch at 1.02 minutes)


Sooo many reasons why strengthening your glutes is a good idea - stability and postural correction of the lower back, counteracting the impact tight hip flexors from sitting too much, improved mechanics and movement patterns, injury avoidance, ankle stability and so much more.

But let's be honest, who also wouldn't just like a perkier bottom? :)

Happy tush-toning folks!

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SAVE YOURSELF FROM DIGITAL DEMENTIA

by Georgina Muir


Tomorrow I'm driving a route I've driven at least 6 times, and for the life of me, I have no idea where I'm going. Which made me think;

Are our SMART devices making us DUMBer?

Is 'digital dementia' really a thing?

As technology advances, our need to use our brains for simple tasks declines.

I no longer need to do sums in my head, remember driving routes, commit my schedule to memory or even spell-check my own texts. 

Whilst so much of this is seen as a bonus, is it really? 

Our brain is like a muscle - it strengthens with use, but use it or lose it.

So what can you do to exercise the brain towards greater efficiency, productivity and a healthier memory?

Start flexing!

It's time to train that brain!

- Drive your commute without sat nav
- Tot up simple sums in your head
- Hand-write cards and notes
- Turn-off your auto-correct for spelling on your phone
- Commit people's names and numbers to memory

Simply start using your brain more.

Yes, even when you don't have to!

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THE DREAM TEAM WE ALL NEED IN OUR LIFE

by Georgina Muir


"Knowledge is not power, it is potential power". ~ Tony Robbins.

Knowledge without relevant action is relatively useless.

Action without relevant knowledge is risky.

But team the two together and you have a powerful recipe for growth and success. 

Too often we know what we need to do yet we fail to administer it. 

Action is what produces results.

Educated action is what produces great results. 

When disconnected, we either don't move forward, or we travel in the wrong direction. Together, they are the dream team of behaviour change.

So step by step, day by day, unleash the power of your knowledge with action
.

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DREAMS & THE CEREAL BOX GAME

by Georgina Muir


The value of dreaming

 

Don't let your dreams tease you, let them tempt you. 

When I was younger I had very vivid dreams of sliding effortlessly down into the splits. I'd glide into them with such ease and comfort and would then be over-joyed with my ability and achievement... until I awoke to realise I was still my pitifully rigid self!

For YEARS this recurrent dream would tease and taunt me, making me acutely aware of my physical inadequacies.

Then one year, (circa 2015) I decided to stop being taunted by this dream and instead be tempted by it. 

I decided not to see my dream as a slight against what I was and instead see it as an alluring image of what could be. 

2 years on and that allure holds strong and I make consistent efforts to work on my flexibility and mobility.

Whilst I may not be gliding into those splits yet (not quite), I did have my best ever round of The Cereal Box Game last weekend, and that my friends is serious and joyful stuff! (Never heard of it? Watch here http://bit.ly/clbvid1)

So don't be taunted by your dreams, instead tap into their value by letting them tempt you and drive you forward! 

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Two images side by side, taken two years apart demonstrating improved flexibility of health and wellness coach Georgie Muir

WHICH WOULD YOU SAY?

by Georgina Muir


Choose your words.

As my lovely mum embarked last week on a 2 week sugar detox, I had one recommendation;

Choose your words.

Instead of;

"I can't have / I'm not allowed (insert relevant sugary deliciousness)."

think;

"I am choosing to not have..."

One is rules, the other is choice. One is empowering, the other makes us want to rebel against the regime. One leads to feelings of deprivation and unfulfilled desires, the other leaves us feeling happier with our bold and confident choice.

The words and phrases we use to frame our behaviours can either support our goals or sabotage them.

So choose your words and choose them wisely!

SIGNATURE OF HEALTH AND WELLNESS COACH GEORGIE MUIR

DOG TRAINING AND TOUCHING YOUR TOES

by Georgina Muir


Fitness and flexibility are like training dog obedience;

  • Hard to master
  • Seem to take forever to develop
  • Disappear rapidly if not consistently trained and reinforced
  • Threaten your ego and pride when they don't go well

Trust me - a dog failing to walk nicely to heel when she used to do it really well, is as demoralising as a failed push up that used to feel easy, or stretching for your toes that you used to be able to hold.

Instantly all former efforts SEEM worthless and frustration FEELS inevitable.

But they're not, and it isn't!

Your response and therefore how you experience the experience, is a choice. 


When Rua drives me mad on walks, instead of losing my s**t with her, I try to take a breath, acknowledge us both for being there, doing our best and try not to let frustration ruin my enjoyment.

I apply the same approach to workouts. I acknowledge myself for showing up and doing the work no matter what my ability or performance.

Yes these things can feel frustrating, but don't let that frustration detract from your 'win'.

Because just showing up, being there and doing it, is ALWAYS a win!

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ABANDON THE 'ALL OR NOTHING' MINDSET

by Georgina Muir


  • Missing one day, does NOT mean you've failed.
  • No time for a full gym session? Just do some squats.
  • One raw carrot eaten amongst a day of greasy food is always still worth it.
  • A few calm, deep, conscious breaths is powerful when a meditation practice seems insurmountable.
  • Didn't make that yoga class? Don't beat yourself up - just move and stretch for a few minutes before bed.

 If anything short of perfection isn't good enough or deemed worthwhile, you're going to fail often and your dreams of healthy, happy, vibrant living will slip further and further away.

So please remember - a little of something is ALWAYS better than a whole lot of nothing.

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ARE YOUR INTENTIONS GOOD?

by Georgina Muir


Set positive intentions.


"Be kind"
"Smile"
"Find enjoyment" 
"Be calm" 

Whether exercise, a business meeting or social interaction, set a positive intention beforehand to focus your energy where you want it.

Regularly bring your focus back to your intention during that time to remind yourself of how you wanted to experience it. 

You are the master of your moods and therefore your experience. Begin taking control by using positive intentions to underpin them. 


GET AT-IT-TUDE

by Georgina Muir


Attitude is (almost) everything.

 

A workout plagued with self-criticism, comparison and disappointment will never glean the same health gains of a workout full of self-encouragement, support and celebration.

A gift given resentfully or reluctantly will never feel as good as a gift given generously and with good intention.

A meal prepared in a rush and frustration will never be enjoyed as much as one prepped with love and enjoyment of the process.

More often the key is not what you do, but how you think/feel and self-talk as you're doing it.

Attitude is (almost) everything.


WHY I WANT YOU TO FAIL...

by Georgina Muir


Why I want you to fail (forwards)

 

To try and fail is far more valuable than to never try at all because with every failure comes a lesson.

It may sting, it may be tricky to see but it's always there, and when appreciated, these lessons can powerfully steer future attempts so that every 'failure' in fact was a step towards success.

This is how I approach making shifts in all aspects of my life - health, business, fitness, finances, relationships.

Did that approach to exercise achieve what I want?

Did I succeed in making the healthy choice in that social situation?

Did my planning create the routine I desire?

Did I process my thoughts and emotions well enough that I effectively communicated my needs?

Whenever the answer to these sorts of questions is 'No', this is not a failure, it is merely a lesson on how to not approach it next time; guidance on what not to repeat; clues to the winning solution.

We fail. It happens. So I urge you to search for those valuable lessons so that when you fail, you always fail forwards.

Have a great week!


SIMPLICITY IS KEY

by Georgina Muir


KEEPING IT SIMPLE

 

When we overcomplicate things, the path to achievement and completion becomes intimidating. If the demands are higher, so is the risk of failure and that my friends, often stops us in our tracks. 

Such has been the story of this newsletter. 

No more!

To smooth the path to consistency, I will be keeping it simple. Super simple. An (insightful) paragraph a week kind of simple.

So, what behaviour have you overcomplicated?

Strip away the unnecessary overcomplications and start with simple. That way, you may actually start!

This is your new weekly CL Health Bulletin. I hope you enjoy it!