Your Happiness Factor:celebrating happiness, prosperity, hearth and home, good health.

Friday, 30 August 2013

The Friday Recipe; Vietnamese Chicken Salad (Goi Ga)


The Friday Recipe; Vietnamese Chicken Salad (Goi Ga)


Today something healthy
Lovely Jackie teaches us how to make a delicious, fresh-tasting Vietnamese chicken salad with fish sauce dressing and crushed peanuts on top. In Vietnam, this salad is called "Goi Ga".



Wendy is the The Career Coach - helping you to find fresh perspectives on your Job Search and Career. She helps you work towards your goals and aspirations, in a way that fits in with both work and home life. Email her at wendymason@wisewolfcoaching.com,  find her on Skype at wendymason14, or call +44 (0) 2081239146 (02081239146 for UK callers) or +1 262 317 9016 if you are in the US.
A free trial/consultation allows you to try phone coaching from the comfort of your own home and without risk. Don't forget to ask about the Summer Special Offer 
CV review and interview preparation and coaching to improve your confidence and self esteem are a speciality

Thursday, 29 August 2013

Simple Relaxation

Simple Relaxation - A Visualization


A basic relaxation technique.



For more information see http://relaxationsanctuary.blogspot.com/

Wendy is the The Career Coach - helping you to find fresh perspectives on your Job Search and Career. She helps you work towards your goals and aspirations, in a way that fits in with both work and home life. Email her at wendymason@wisewolfcoaching.com,  find her on Skype at wendymason14, or call +44 (0) 2081239146 (02081239146 for UK callers) or +1 262 317 9016 if you are in the US.
A free trial/consultation allows you to try phone coaching from the comfort of your own home and without risk. Don't forget to ask about the Summer Special Offer 
CV review and interview preparation and coaching to improve your confidence and self esteem are a speciality

Wednesday, 28 August 2013

You don’t need to be perfect!

You don’t need to be perfect!

Here is another post from contributor, Stephanie Carfrae. She is a Creative Writing Graduate; you can find her own blog at www.stephcarfrae.blogspot.co.uk and I think you will be inspired by Stephanie's first video on YouTube  

I never want to be perfect. Perfectionism is over-rated. You don’t need to be perfect. You’re a perfect version of you. We are not made to be perfect. We make mistakes and learn different lessons from the same things. That is what being human is all about. Sure, you can think someone looks perfect or has the perfect lifestyle, but there will be an untold story lying in the midst of this so-called ‘perfection’. As Ollin (http://ollinmorales.com/) has pointed out, the perfection game is rigged and will stop us from getting there; he uses the analogy of a casino in Las Vegas to make his point. It’s not your fault that you can’t get there. As I claim, you are perfect at being you, there’s not another you who can deal with the same situations you do better. How we deal with things is how we deal with things and once we make our move it can’t be changed. But we can learn from such decisions. We are always evolving and changing, from our skin cells to our clothes.

Some changes are necessary, as my move home from university was, to move on with my life. It wasn’t easy, but things worth doing are never easy. Changes occur to everyone. While they may feel huge at the time, they are probably only the cornerstones that make you into who you are. Human beings are perfect at being imperfect. Just trying your best in situations of real angst or trying to incorporate everyone is the cornerstone of perfection. While you may never achieve it in its completeness, you can get close. You can try your best to cope in hard situations, and you are the best version of yourself in that moment - I think that is perfection. You have to do no more than what you are doing at this very moment to be perfect.


“There is a perfect ant, a perfect bee, but man is perpetually unfinished…Moreover, the incurable unfinishedness keeps man perpetually immature, perpetually capable of learning and growing." As Eric Hoffer has pointed out perfection is not possible for our species. We are always evolving and developing, our skin cells are always changing; we are always growing and learning new things. Learning doesn’t stop when you leave school/college or university. Perfection is an on-going process because it’s always changing. Perfection might be having a particular style of clothing yet tomorrow it could be a state of mind. 

Perfection is what you define it as. Giving yourself positive affirmations is a really good way to keep your faith. Perfection is everywhere. It’s in what you do. You are someone’s version of perfection. 

Stephanie Carfrae, Creative Writing Graduate. Find her blog at www.stephcarfrae.blogspot.co.uk and her video introduction at http://www.youtube.com/watch?v=nSHqG-DOMK0

Tuesday, 27 August 2013

Healthy Living: Shaking Things Up

Healthy Living: Shaking Things Up

Today's post is from contributor - Natasha Gelder. Natasha is a full time Literature student based in Leeds who is juggling the quests for higher education, money and rock hard abs. She believes exercising is a vital part of a healthy, balanced lifestyle and should not be seen as a chore. You can find her blog here http://natashajadegelder.wordpress.com/


We have all lost motivation to do things that are a normal part of our everyday life at one point or another; we all know what it is like when things get stale and boring. The solution that we normally use to rectify such problems is to inject a bit of spice into what has become a routine and shake things up a little bit.

I recently got bored with the gym, my workouts were getting repetitive and I felt as though I was not receiving as much support and advice as I possibly should have been. It was not just a bad week that I was having but more of a bad month; rather than moping around and hoping that it was just a phase that would pass at some point, I decided to do something about it. I quit the gym.
   
Contrary to what you may be thinking, I was not having a mental breakdown. I just knew that I needed a change. I went to a pretty conventional gym which was full of men wearing lycra and women in full faces of makeup. Around 70% of the equipment in the gym was for cardiovascular activity; the weight section was crammed into the back and was primarily a male only zone, if a woman so much as stepped into this section then they got stared at as though they had two heads. A ham sandwich would have been more helpful than the personal trainers there; they were more interested in asking you out on dates than correcting your form and offering you advice. I was not happy, so I left.

I spent two weeks pondering what I wanted to achieve in terms of fitness and did some extensive research to find a gym that could cater to my needs before joining up to another. I knew that if I wanted to build more muscle then my workouts needed to be focused primarily on weight training and I knew that I needed help and support when it came to both my exercise plan and my nutrition. I have now joined a new gym which epitomises the stereotype of a ‘bloke’s gym’, there are weights scattered around everywhere and only 10% of the equipment is made up of stuff for cardiovascular activity. Despite a few wavering moments of regret over cancelling my original gym membership, I could not be happier with my decision to start at my new one; especially as my personal programme certainly puts me through my paces!  I finally have my motivation back and actually look forward to my workouts again.

If you feel as though you’re losing your motivation and like your workouts are getting stale, it’s definitely worth checking that your workouts are tailored to your specific needs. The easiest way to do this is to take a few minutes to actually think about what your needs are; what are your fitness goals? What do you want to achieve? If you are a size 22 and are doing the same work outs as your size 10 friend then you are not going to be achieving the maximum results from your workouts because they will not be tailored for your own personal aims. The best thing to do is ask a trainer for a programme, most gyms include these in their membership fees, sit down and go through what you want to achieve and get them to tailor you a programme designed specifically for your needs. If your trainer is not willing to do this, then take our custom elsewhere and find someone who actually has your best interests at heart and wants to help.

Natasha Gelder, full time Literature student based in Leeds who is juggling the quests for higher education, money and rock hard abs. You can find her blog here http://natashajadegelder.wordpress.com/

Monday, 26 August 2013

Healthy Lifestyle: Simple Exercises To Do At Home - Walking


Healthy Lifestyle: Simple Exercises To Do At Home - Walking


Get started walking at home with this complete workout by Leslie Sansone. Warm up followed by workout then cool down recovery ending with stretching.






Wendy is the The Career Coach - helping you to find fresh perspectives on your Job Search and Career. She helps you work towards your goals and aspirations, in a way that fits in with both work and home life. Email her at wendymason@wisewolfcoaching.com,  find her on Skype at wendymason14, or call +44 (0) 2081239146 (02081239146 for UK callers) or +1 262 317 9016 if you are in the US.
A free trial/consultation allows you to try phone coaching from the comfort of your own home
CV review and interview preparation and coaching to improve your confidence and self esteem are a speciality

Friday, 23 August 2013

Friday Recipe - Jerk Chicken for Carnival

Friday Recipe - Jerk Chicken for Carnival

As this is about to be Carnival weekend in London I thought we better have a Jerk Chicken recipe - here it is and it comes with music - now its time to start winin' round your kitchen. And I've heard if you add green onions and one clove of minced garlic with a splash of dark beer.........you will be rock'in!!!! Eat with fried (festival) dumpling or rice and peas!




Vauno's Jerk Chicken Seasoning Mix:
3 tbsp jerk seasoning - cool runnings
4 tbsp jerk seasoning - irie
2 1/2 tbsp garlic salt
1/2 tbsp oxtail seas - irie
1 tbsp all purpose - irie
2 tsp salt
1 tsp ground black pepper
1/2 tsp curry 
1/2 tsp ground cinnamon
1/2 tsp paprika
2 tbsp white sugar

if you cannot get the jerk chicken seasonings, then buy the two darkest ones you can find.


You can find Meeka Jael & Juvaun Ivauno at http://www.realgoddesses.com/

Music by:
Damian Marley - Welcome To Jamrock 
Barrington Levy - Here I Come


Wendy is the The Career Coach - helping you to find fresh perspectives on your Job Search and Career. She helps you work towards your goals and aspirations, in a way that fits in with both work and home life. Email her at wendymason@wisewolfcoaching.com,  find her on Skype at wendymason14, or call +44 (0) 2081239146 (02081239146 for UK callers) or +1 262 317 9016 if you are in the US.
A free trial/consultation allows you to try phone coaching from the comfort of your own home and without risk. Don't forget to ask about the Summer Special Offer 
CV review and interview preparation and coaching to improve your confidence and self esteem are a speciality

Thursday, 22 August 2013

Travel with Kendra:Stress-Free Travel Tips

Travel with Kendra: Stress-Free Travel Tips

Today we have a guest post from the much travelled Kendra Thornton. Now she is a full time  mother of 3. Before being promoted to the full time position of Mommy, she was the Orbitz director of communications and had the opportunity to travel all around the world. Kendra is a great person to give us tips for travelling happily and staying healthy!

If you are a woman who enjoys travelling  but hates the stress of planning each and every aspect of your journey, these tips can assist you in obtaining a balanced and peaceful travel experience. When planning to head out of town, whether you are travelling to a faraway exotic location or a destination nearby, vacation is a time when you should be able to unwind, settle down and relax without the constant stress of everyday life following you along the way. While it is important to not over-plan your vacation, having certain things taken care of before you depart can provide you with an overall better experience than you would have otherwise.

Tip 1: On-Site Activities for Added Fun

Whenever I am planning a vacation for the family, I always try to find a hotel or resort that offers a wide variety of on-site amenities that we can all enjoy. Whether we're travelling with the kids or I'm spending the weekend with my husband, we always have a much better time when there are plenty of things to do on-site that amuse us throughout our stay. This gives us the ability to stay right at the hotel without having to find other things to do nearby.

On-line resources such as Gogobot are excellent in helping you to find listings of hotels, tips, tricks and reviews from others who are pleased with the facilities. Some things that you may want to look for include free continental breakfast, kids clubs, planned activities, sports courts and more.

Tip 2: Staying Hydrated

Staying hydrated is especially important in order to fully enjoy a healthy and safe vacation. Not only will water help you to stay hydrated while you are out and about, enjoying theme parks and outdoor attractions, but it's also a great idea to pack your own healthy snacks that are loaded with nutrients and will help you to save money rather than buying unhealthy snacks throughout your travels.

Tip 3: Yoga Before Travelling

Before travelling  I like to enjoy a light workout that keeps my muscles in shape. Sitting in the car or on a plane for hours can lead to restlessness and stiff joints. By enjoying yoga before travelling  you'll get your blood flowing, leading to a healthier travel experience. If you’re not into yoga - go for a run, walk or rollerblade to get that energy out. I recommend the kids doing the same!

Tip 4: Stress Relief Through Music

Travelling alone or with the kids in tow can become quite stressful or even a little bit boring. That's why I like to load up my iPod with tons of music from artists that I enjoy before travelling  Apps like Spotify also give me access to the latest hits that meet my interests. By simply plugging the iPod into the car, we can listen to all different types of genres that can be a major stress reliever.

Tip 5: Go Exploring

While you may be suffering from a little bit of jet lag after entering a different time zone, you can actually rest your internal rhythm by getting out as soon as you arrive at your destination and enjoying the beautiful outdoor weather. MacGregor in Yoga Journal states that it's great to, "get out and explore it as soon as you can."

With summer here in full swing and traveling always being a good idea to do no matter what time of the year - I hope these personal travel tips find you well and are helpful for your next vacation!

Kendra Thornton, now a full time  mother of 3, was the former Orbitz director of communications and had the opportunity to travel all around the world.

Wednesday, 21 August 2013

Creating Rainbows

Creating Rainbows


Here is another post from contributor, Stephanie Carfrae. She is a Creative Writing Graduate; you can find her own blog at www.stephcarfrae.blogspot.co.uk and I think you will be inspired by Stephanie's first video on YouTube  

My theory on life – It has to rain a lot in a life before the sun pokes its head through the clouds. There’s no saying how long the rain could last for or how many clouds will gather above you. Life is unpredictable But please remember, beautiful things blossom from the rain and they take time to do this, so don’t think you’re losing time. You are right where you need to be at this moment in time. The rain might last for a day, a week, a month, a few months, a year or a few (etc.) but the sun will rise again, and you’ll realise that everything that has happened to you in your life has been leading up to this moment.

So learn to dance in the rain. It’s the best thing about the rain. And learning to hurdle over things throughout the rain only makes you a stronger person. Things may not work out, but that’s alright because you will find your balance and teach you how to avoid the things that trip you up. So as you progress you will make mistakes. It’s a simple fact of fact of life. But we all do. And we all go through patches of stormy weather. Everyone experiences the bad times life can bring – they just don’t happen at the same time; you might be going through something while your friends are not, because come to think of it that would make this earth catastrophic! You need to learn to be content with what you’ve got. So that if you ever get more you will appreciate it. And if the bad times leave you with less you will be grateful for what you have left. This is no easy feat. You need to know that while everyone is not going  through the same type of crisis’ you can be sure that at some point they will go through it. You never know what might be going on behind the scenes of someone’s happy exterior. They could be genuinely happy but most of the time people are just putting on a show.


Stephanie Carfrae, Creative Writing Graduate. Find her blog at www.stephcarfrae.blogspot.co.uk and her video introduction at http://www.youtube.com/watch?v=nSHqG-DOMK0

Tuesday, 20 August 2013

Healthy Living: Reasons to Get Fit in Groups

Healthy Living: Reasons to Get Fit in Groups

Today's post is from contributor - Natasha Gelder. Natasha is a full time Literature student based in Leeds who is juggling the quests for higher education, money and rock hard abs. She believes exercising is a vital part of a healthy, balanced lifestyle and should not be seen as a chore.

As the majority of us already know, it is much easier to break a promise that you have made to yourself than it is to break a promise that you have made to somebody else.

 For many the thought of letting someone down is often worse than keeping a promise that you regret making. This is a good approach to have when it comes to exercising, as the thought of disappointing a friend can often be worse than the thought of that 7am run that you scheduled together. If you have made a promise to a friend then you will be more inclined to drag yourself out of bed and put on your running shoes than you would be if you were simply going for a run alone.

When you are exercising alone it is easy to cut your workouts short by a couple of reps as soon as your arms or legs start burning. Nobody except you will know if you only run 3 miles instead of the 5 you originally told yourself you would complete when you set off. Working out in groups means that you simply cannot do this and you have to complete your workout; this is a good reason to engage in group activities or exercise classes. Nobody wants to go to an exercise class and leave halfway through, it’s embarrassing and quite frankly, it is rude. You feel obliged to stay until the end, whereas you could quite easily set out to do 40 minutes on a rowing machine and 20 minutes later decide that you have done enough exercise for one day.

A benefit of exercising with others is that you can encourage and motivate each other, having a good support system is crucial when it comes to succeeding in all aspects of life, particularly something as life changing as weight loss. You will be able to celebrate each other’s successes and really begin to feel good about yourself, which will in turn send your confidence levels and self esteem soaring.

This is the same when it comes to diet; if you are dieting with a group then you will be less likely to eat that extra portion because your competitive streak will come out and you will not want to be the one who has lost the least amount of weight. This accounts for the success of communal dieting groups such as slimming world; if you had to undertake a weekly weigh in, in front of a group of people then you will want to do well so you do not have to suffer the embarrassment of having gained a couple of pounds.

You are more likely to push yourself and break boundaries if you turn exercise into a contest. Although a bit of friendly competition so you can be quietly smug about your success is okay, the only person that you are really competing with is yourself; you are creating a better version of you.

Natasha Gelder, full time Literature student based in Leeds who is juggling the quests for higher education, money and rock hard abs

Thursday, 15 August 2013

Feeling Stressed: How To Calm Down In 10 Seconds

Feeling Stressed: How To Calm Down In 10 Seconds

This video is from Steve Pavilanis, the author of the popular anxiety self-help book "A Life Less Anxious." Steve suffered for over 5 years from Panic Attacks and Extreme Social Anxiety. Now he helps others.




Visit: http://www.ALifeLessAnxious.com for your Free 23-Page Guide.
Visit him on Facebook: http://www.Facebook.com/ALifeLessAnxious to get the first 55-pages of his award-winning book "A Life Less Anxious" for Free.

Wendy is the The Career Coach - helping you to find fresh perspectives on your Job Search and Career. She helps you work towards your goals and aspirations, in a way that fits in with both work and home life. Email her at wendymason@wisewolfcoaching.com,  find her on Skype at wendymason14, or call +44 (0) 2081239146 (02081239146 for UK callers) or +1 262 317 9016 if you are in the US.
A free trial/consultation allows you to try phone coaching from the comfort of your own home
CV review and interview preparation and coaching to improve your confidence and self esteem are a speciality

Wednesday, 14 August 2013

Hanging Onto Stars

Hanging Onto Stars

Here is another post from contributor, Stephanie Carfrae. She is a Creative Writing Graduate; you can find her own blog at www.stephcarfrae.blogspot.co.uk and I think you will be inspired by Stephanie's first video on YouTube  

There is nothing wrong with hanging onto things. Be they people, ideas, memories or something else. But one day there will come a time when you need to ask why. Why you’re holding onto someone when they obviously won’t change, why you are holding onto that particular idea, why you want that memory to repeat or why you’re holding onto the particular product? And your answer will most likely be ‘Just in case.’

What I recommend for moving forward instead of backwards or standing still, when hanging onto people and/or memories is to believe and confirm to yourself (either out loud or silently) that you deserve better. The male/female in question has either betrayed your trust/love in some way or is about to. You deserve better than this. You know you do. You’re just scared to admit and believe it because of your fear of being let down. As in my last post about fears, it is these things that often us doing what we want to. Don’t let that be the case, if you have an idea: write it down. You’ll never know if years into the future, you’ll need it. Or you might laugh at your actions from so long ago, but you may need that release. So do it now. Don’t leave it for tomorrow. You never know what could happen tomorrow. Don’t let time have the benefit of risk.

I have been through this personally recently. And it was a bit of holding onto someone mixed with holding onto a memory. It didn’t do me any good. And holding onto our history was dragging me backwards when I should have been moving forwards. I’ve learnt during this time that it’s dangerous to not let go of things, not just for me but for the rest of my life and others around me. By not letting go of this one thing, I was keeping more and more to myself than ever and it felt like I was trapped, and it can’t have been too pretty to watch either. One day I had had enough of being so contrived and secluded in my own world, so I did the obvious get-over-him things by writing his name on a piece of paper and ripping it up until I couldn’t even make the letters of his name anymore and forgetting the intimate time we had shared. This took a little longer, admittedly and I went out and made memories without him to sustain the background of my mind, but finally I got there. 

While everything may seem like it’ll never work out, I can tell you for a fact that it will work out. Whether it’s for better or worse is usually dictated by your state of mind, so be positive about life’s rollercoaster ride. Sometimes we are in a dune so deep that we can’t see the light, but please remember that the dune is only sand and one day it will succumb to the sea.

Stephanie Carfrae, Creative Writing Graduate. Find her blog at www.stephcarfrae.blogspot.co.uk and her video introduction at http://www.youtube.com/watch?v=nSHqG-DOMK0

Tuesday, 13 August 2013

Healthy Living:The Benefits of Yoga

Healthy Living:The Benefits of Yoga

Today's post is from contributor - Natasha Gelder. Natasha is a full time Literature student based in Leeds who is juggling the quests for higher education, money and rock hard abs. She believes exercising is a vital part of a healthy, balanced lifestyle and should not be seen as a chore.

Over the last couple of months I have started experimenting with Yoga. I have been a fan of Pilates for a while now so I thought I would branch out and see what all the fuss was about. Many people dismiss yoga as an easy option and claim that it is not a ‘proper’ workout due to its lack of high intensity cardiovascular activity. Many people assume it is entirely made up of the meditation and breathing techniques that are part and parcel of Yoga. Although these techniques are a crucial part of the practice, there are many more elements involved.

The large focus on breathing exercises may be deemed as ‘pointless’, but the techniques enable you to synchronise your breathing to the movements that your body is making, allowing you to develop a better awareness of your body itself. This can then be transferrable to other exercises, particularly cardiovascular exercises such as running or rowing, to ensure you keep your body oxygenised through your workout. Arguably the two most important things during exercise are focusing on your breathing and stretching to avoid injury; Yoga is a combination of both these things.

A lot of the beginner Yoga moves are relatively easy, but they are still useful as they present you with the opportunity to stretch out muscles properly and open up entire muscle groups, resulting in better posture and beautiful lean muscles. Some of the intermediate Yoga moves are difficult, as are basically all of the advanced moves. These focus on strength and flexibility and are extremely challenging. Again, developing your strength and flexibility are both things which can be transferred to other sports or forms of exercising, leading to all round athletic improvement. The suggestion that Yoga is easy becomes completely discredited at the advanced point, unless of course, balancing on your head for a couple of minutes with your entire body in a straight line is easy? No, I didn’t think so.

There are many varieties of Yoga, with some being more vigorous than others; all these different types have their own health benefits. With less vigorous forms of Yoga, certain poses have been derived specifically to aid certain ailments, with back pain being a common example of something that Yoga can help ease. Less vigorous forms of Yoga are also used as a common way to ease Rheumatoid Arthritis due to the gentle stretching that is involved in the practice.  Heart disease and high blood pressure can also be helped through frequent Yoga sessions, as can ‘invisible illnesses’ such as depression.  Even if you are a perfectly healthy person with no health issues whatsoever, Yoga can help diminish high stress levels, something which we are all susceptible to at one point or another.

Natasha Gelder, full time Literature student based in Leeds who is juggling the quests for higher education, money and rock hard abs

Monday, 12 August 2013

Centering Meditation with Esther Teule

Centering Meditation with Esther Teule

Esther Teule guides you through a centering meditation. 

This can be helpful to ground yourself and draw the energy back into yourself when life is becoming a bit demanding and busy. It can be used as a centering before your yoga practice or before any activity when you want to be fully yourself.




More meditation with Esther here:http://www.ekhartyoga.com/teachers/es...

Wendy is the The Career Coach - helping you to find fresh perspectives on your Job Search and Career. She helps you work towards your goals and aspirations, in a way that fits in with both work and home life. Email her at wendymason@wisewolfcoaching.com,  find her on Skype at wendymason14, or call +44 (0) 2081239146 (02081239146 for UK callers) or +1 262 317 9016 if you are in the US.
A free trial/consultation allows you to try phone coaching from the comfort of your own home.CV review and interview preparation and coaching to improve your confidence and self esteem are a speciality

Friday, 9 August 2013

Amazing Arab Street Food! - How to make Martabak (Mutabak)

Amazing Arab Street Food! - How to make Martabak (Mutabak) 

Mutabak or Martabak is a street food which originated in southern Saudi Arabia and Yemen and its name in Arabic (مطبق)means “folded.” It spread to Southeast Asia, including Malaysia, Indonesia, Singapore, and Brunei, where it is even more popular than in Arabia and has many variations, including a sweet and a savory version.

The matabak that is found on the streets of Sana’a is usually and egg or cheese version, but you can add a variety of fillings. For this recipe, the cook added ground meat.

Ingredients
Dough
3 cups bread flour
¾ cup water
1/3 cup oil
1 1/4 tsp. salt
1 egg
Extra oil
Filling
½ onion, finely diced
1 clove garlic, minced
½ lb. ground meat
½ tomato, finely diced
Pinch of spices- I added cumin, coriander, ground black pepper, ground red chili powder
1 cup finely chopped leek (or green onion)
4 eggs
Salt to taste – about a ½ tsp.
A couple tablespoons of white cheese – I used 2 triangle cheeses but you could experiment with other cheeses as well – OPTIONAL

This recipe is courtesy of 

Wendy is the The Career Coach - helping you to find fresh perspectives on your Job Search and Career. She helps you work towards your goals and aspirations, in a way that fits in with both work and home life. Email her at wendymason@wisewolfcoaching.com,  find her on Skype at wendymason14, or call +44 (0) 2081239146 (02081239146 for UK callers) or +1 262 317 9016 if you are in the US.
A free trial/consultation allows you to try phone coaching from the comfort of your own home and without risk. Don't forget to ask about the Summer Special Offer 
CV review and interview preparation and coaching to improve your confidence and self esteem are a speciality

Thursday, 8 August 2013

Lower Your Blood Pressure With Isometric Exercises

Lower Your Blood Pressure With Isometric Exercises


Recently researchers from the American Heart Association looked at ways to lower blood  pressure .

They were surprised to find that doing a series of isometric hand-grip exercises lowered blood pressure by 10%!

The exercises are very simple; just hold a stress ball (or any toy foam ball) in your hand and squeeze firmly for 10 seconds, breathing deeply and evenly. Rest and repeat five times.

You can buy foam balls in toy shop but I rather like squeezy Stress Ball Paul from Amazon. And some find him very helpful in other ways;

"He sits on my desk and inspires me not to let certain people get to me. He reminds me that I'm not that person who gives in anymore. I am stronger."



Wendy is the The Career Coach - helping you to find fresh perspectives on your Job Search and Career. She helps you work towards your goals and aspirations, in a way that fits in with both work and home life. Email her at wendymason@wisewolfcoaching.com,  find her on Skype at wendymason14, or call +44 (0) 2081239146 (02081239146 for UK callers) or +1 262 317 9016 if you are in the US.
A free trial/consultation allows you to try phone coaching from the comfort of your own home and without risk. Don't forget to ask about the Summer Special Offer 
CV review and interview preparation and coaching to improve your confidence and self esteem are a speciality

Wednesday, 7 August 2013

Fears

Fears

Here is another post from contributor, Stephanie Carfrae. She is a Creative Writing Graduate; you can find her own blog at www.stephcarfrae.blogspot.co.uk and I think you will be inspired by Stephanie's first video on YouTube  

What’s stopping you from doing what you want to right now? 

Well, for a lot of us, fear undermines what we want to do. Money and other things stopping us are not nearly as big as this fear of being wrong that we have developed. We have developed it as a species. Teachers’ mark in red pen with a cross next to everything that we get wrong as a child. So it’s inbred into us. A constant fear of being wrong, in the wrong place at the wrong time or having anything wrong with us. It’s no one’s fault we feel like this. But it’s time to stand up to this!

What are we fearing? As Jack Canfield puts it: everyone has an ‘unfounded fear of rejection.’ And why? Because every failure we experience and have ever experienced is marked by something or other. Bet your victories are not celebrated in the same way. Big successes yes, but to breathe and be alive today are victories in themselves. While they might not be big, you have made it to another day and that is a victory. No matter what you say or think. You need to alter the things you consider successes. It will take a while. But the fact that you made it to this day, where you are with everything that goes on in your life is a huge success.
  

My perspective on this is if you never ask you don’t get. And you can apply this in most circumstances. I emailed a company about a job I don’t have a chance of getting, but just putting my name out there is worth it and who knows someone might spot it and give me a chance. Or be inspired by my actions. Who knows? I’d rather put an idea into the world than nothing, and who knows if it’ll ever be taken to mean anything? I don’t know if you will have clicked off this post by now but I am still writing it. You can never know what’s going on in someone else’s mind. So stop fearing rejection that isn’t there, and just go for the leap because you never know what could result and even if it fails; it’s better to have tried because you won’t be left with what ifs

Stephanie Carfrae, Creative Writing Graduate. Find her blog at www.stephcarfrae.blogspot.co.uk and her video introduction at http://www.youtube.com/watch?v=nSHqG-DOMK0

Tuesday, 6 August 2013

Healthy Living - Fuelling Your Body

Healthy Living - Fuelling Your Body


Today's post is from contributor - Natasha Gelder. ;Natasha is a full time Literature student based in Leeds who is juggling the quests for higher education, money and rock hard abs. She believes exercising is a vital part of a healthy, balanced lifestyle and should not be seen as a chore.

Over the last few weeks I have been writing articles focusing on exercise, this week, however, I am going to focus on nutrition and how to fuel your body properly in order to get the most from your work outs and just feel good in general. I don’t need to lecture you on how important diet is when it comes to maintaining a healthy lifestyle, it is obvious.

If you want to lose weight then crash dieting is not the answer, yes you may lose weight initially but this will just be water weight and muscle mass that you are losing. You will hit a point where your body goes into starvation mode and as soon as you begin eating normally again you will regain any weight you have lost. Also, if your body is not taking in enough calories then you are not going to be able to get the maximum results from your workouts as you will tire easily from depleted energy levels. I like to think of the food I eat as fuel for my body. If you don’t put enough petrol in your car, you will run out and your car won’t work. This works on the same principle, if you don’t put enough food into your body, then it will not work to its full capacity. This is also the case with eating the wrong foods, if you are living off pizza and ice cream your body is not going to work as well as someone who is giving their body the correct nutrients. Reverting back to my car metaphor, if you drive a petrol car and fill it up with diesel, you are going to have a problem.

Low carbohydrate diets are proving popular for weight loss, with people shunning carbohydrates in favour of lower calorie foods. Skipping carbs is a bad idea, they are crucial for providing the body with energy and I would recommend eating them around an hour before a work out. The type of carbohydrate you choose to eat is important; wholemeal is key. Brown is best when it comes to bread, pasta and rice, these complex carbohydrates will fill you up and slowly release energy throughout the day, as will other foods rich in complex carbohydrates such as sweet potatoes, quinoa and porridge.

Fresh fruit and vegetables should make up around half of your diet, most people say aim to eat at least 5 portions of fruit and vegetables a day, I try to eat 7 or 8. I put blueberries and strawberries in my morning porridge, I follow that with a banana and then for my dinner I might have a grilled chicken salad with at least 3 portions of vegetables in. That is already 6 portions and I’m only 5 hours into my day. Stay on track by making a meal plan and sticking to it.

Avoid processed foods like the plague! They are nothing but plastic mush and are not what you should be eating. Yes they may taste good, but this is only because your body has become accustomed to the taste of salt, sugar and chemicals. Branded foods that offer low fat options are also usually high in salt, sugar and various chemicals that do not naturally occur in your body; if you read a list of ingredients on the back of your food and come across words that you don’t recognise then your body will not recognise them either.  Many of these ‘healthy’ ready meals are appealing because they are convenient when you are in a rush or do not feel like cooking. One way to get around this is by making a batch of something homemade, like turkey Bolognese, so you know exactly what is going into the food you are going to eat, and freeze portions of it to create your own healthy ready meals. Next time you are in a rush just cook some wholemeal pasta and defrost a portion of turkey Bolognese in the microwave; simple, quick and nutritious.

Natasha Gelder, full time Literature student based in Leeds who is juggling the quests for higher education, money and rock hard abs