Core Elements Wellness

13/10/2024

Today, I was reminded that sometimes the best exercise is the kind without a pre-determined objective. I went for a mindful walk—just soaking in the beauty of nature and enjoying the company of many lovely souls, some I had meet only today and a special few who I am lucky enough to be able to do life with. Hearing the giggles and joy of our kids as they explored the wonders around them was a highlight. It’s amazing how even plants have their secret powers!

I covered 4 km for my movement challenge this month, and while it wasn’t a run, I found that slowing down and being present can be even more challenging. So, my health habit for today is centered around mindfulness. This isn’t a new concept; we’ve all heard it thrown around, and I’m sure everyone knows its importance. Yet, it’s another health habit we often struggle to implement.

What I’ve experienced is that many people try to do 'mindfulness' the way we are told, but few truly connect inward to discover what type of mindfulness will nourish their soul. Mindfulness can be anything—from reading a book in the sun to taking a bath or shower, to walking, to formal meditation. There are so many styles, and it takes time to find yours.

Here are four tips to get started:

🚶‍♀️Explore different activities: Try various forms of mindfulness to see what resonates with you.
🍃Create a ritual: Dedicate a specific time each day for your chosen mindfulness practice.
💓Be patient: Finding what truly nourishes your soul may take time, so be kind to yourself in the process.
⌚Start small: Begin with just a few minutes a day and gradually build up as you feel comfortable.
Grateful for my and today! 🌿✨ ❤️

09/10/2024

🌟 Establish your Why 💪💡
Change is a journey that starts with understanding why we want to embark on it! Often, when we first ask ourselves this question, the answers can feel superficial—like surface-level motivations. But when we dig deeper and ask ourselves why that initial answer is important to us, we start to uncover more meaningful insights.

For me, I’m committed to supporting my health because I want to be actively involved in my children's lives. But why is that important to me? It leads me to my core values: empathy and belonging.

When I engage in activities my children love—whether it’s AFL, cricket, netball or Horse Riding—I’m not just being a parent; I’m fostering a deeper connection with them. This shared time cultivates a sense of belonging, not just for them, but for me as well. It reminds us that we are part of something bigger, a family unit where love and support thrive.

Moreover, when we’re engaged and connected, I find that I’m more empathetic. I can navigate those tricky moments with greater understanding and patience, and I’m better equipped to support them emotionally. Life can throw us curveballs, but when we’re bonded, we can face challenges together.

This deep why is what keeps me motivated every day to bring movement, healthy eating, connection, meditation and self-care into my life, because I want to have the energy to do life with my children. The One Foot Forward Challange provides me with opportunities to live out my why - whilst giving a little something back 😄

So, I encourage you all to take a moment to reflect: What change do you want to make in your life? And why does that matter to you? Let’s peel back the layers and get to the heart of it. The more we understand our motivations, the more empowered we become to make lasting, meaningful changes in our lives and relationships. 💖

08/10/2024

Here's tonight's installment:
🌟 Just had a thought-provoking message from old boarding school friend, and he hit the nail on the head: “We earned the right to take it easy. Don’t beat yourself up if you don’t hit your goals every week.” 💯 This wisdom really resonates with me and credit goes to Ben Thoars !

A few years ago, I would have pushed myself relentlessly. I’ve trained for long runs and hit some impressive milestones, but I often ignored the bigger picture of my health and missed many other milestones because of it. I thought the more I ran, the healthier I’d be. Turns out, I was just feeding my ego while neglecting my overall well-being. 😅

Today, let’s talk about the five health domains I’ve come to embrace. If you’re exercising regularly but still feel drained, irritable, or out of sorts, it might be a sign that one of these areas needs attention:

💪💪Physical Health: Prioritize movement, nutrition, and rest. It’s not just about running; it’s about balance!

💆💆Mental Health: Incorporate mindfulness, meditation, or any activities that help clear your mind and reduce stress.

🧘‍♂️🧘‍♂️Spiritual/Cultural Health: Engage in practices that connect you to something greater, whether it’s nature, art, or community.

❤️‍🩹❤️‍🩹Emotional Health: Allow yourself to feel and process emotions. Journaling or talking to someone can make a big difference.

👭👭Social Health/Connection: Foster meaningful relationships. Surround yourself with people who uplift and support you.

Finding a philosophy or “health language” that resonates with you is key. Take a holistic approach, and remember, it’s okay to take a step back. Your health is a journey, not a race! 🌈✨

Let’s embrace this “One Foot Forward” challenge together—progress, not perfection! 💪❤️

p.s killin' it might be a bit generous 😜- just doing my bit to break down the stigma and increase conversation,

Together, we can help create better mental health for all.

07/10/2024

🌙The Power of Practicing Gratitude for Positive Mental Health 🌙

Hey everyone! 🏃‍♀️ As I embark on my One Foot Forward challenge this October, I’ve spent some time reflecting on the areas of my life that contribute, both positively and negatively, to my health. Gratitude is something I often forget. Honestly, I love my family to pieces, but some days life gets hectic, and with so much to do, I forget to be grateful for what we have—even though I know how important it is for my mental well-being 🥰.

We’ve all heard about the benefits of gratitude, right? Studies show that practicing gratitude can boost happiness and well-being (Emmons & McCullough, 2003). So why isn’t it a regular part of our routine? As Jim Rohn said, “It’s easy to do, but it’s also easy not to do.” Our brains have a negativity bias; they’re like Teflon for positives and Velcro for negatives. If we don’t consciously cultivate gratitude, we’ll naturally focus on the negative.

💥Here are three simple ways to bring gratitude into your daily life 💥:

💡Gratitude Journaling: Spend a few minutes each day writing down three to five things you’re grateful for. A study by Seligman et al. (2005) found that this practice boosts happiness and reduces depressive symptoms. Mix it up—appreciate different aspects of life!

💡Express Gratitude to Others: Tell someone you appreciate them. A simple “thank you” or heartfelt note can strengthen your relationships and uplift your mood. Research shows that expressing gratitude enhances your own happiness (Algoe et al., 2008).

💡Mindful Moments: Slow down and acknowledge what you’re grateful for in the moment. Enjoy a sunset, savor your food, or reflect on a positive interaction. Set daily reminders to pause and appreciate the little things.

Gratitude is a powerful tool for mental health. Let’s make it a habit and shift our focus to the positives in our lives!

What are you grateful for today? Share in the comments! ✨💖

06/10/2024

🌟 Navigating the Mental Health & Wellness Maze: The Power of Discernment 🌟

This October, I’m thrilled to join the One Foot Forward Challenge, running 60 kilometers to raise awareness for mental health. This journey emphasizes the vital link between physical activity and mental well-being, reminding us that we’re not alone. The power of discernment keeps us connected to our personal wellness pursuits, essential for maintaining mental health. With the mental health and wellness industry valued at $4.5 trillion in 2024, it’s easy to feel overwhelmed by the flood of tips and apps. How do we find what truly supports us?

As a wellness professional, I understand the balance between sharing knowledge and offering unsolicited advice. Conflicting information can lead to confusion about what’s genuinely helpful.

This connects to the idea of progress over perfection. Our inner perfectionist may push us to showcase ideal wellness routines. However, seeking external validation can distract us from valuable support.

Here are three tips for discerning what’s right for your mental well-being:

1. Clarify Your Goals: Define your personal goals. Are you aiming to reduce anxiety or improve your mood? Be specific about what you want.

2. Evaluate Your Choices: If you feel compelled to buy a program or app, ask: Does this align with my goals? Take time to reflect.

3. Seek Trusted Sources: Look for guidance from credible professionals or platforms that resonate with your values. Prioritize holistic, evidence-based advice tailored to your needs.

Your mental wellness journey should feel authentic. Let’s empower ourselves with knowledge while practicing discernment in this fast-paced landscape. 💚✨

05/10/2024

🌟 **One Foot Forward for Mental Health this October!** 🌟

Hey everyone! As I embark on this journey to raise funds and awareness for mental health, I want to give back to all who have supported me. Each day this October, I’ll share tools and insights to help you navigate the “how” of maintaining your mental and physical health.

We know why mental health matters and how interconnected it is with our physical well-being. But putting that knowledge into practice can be a challenge! My goal is to provide practical tips to make these concepts actionable.

Yesterday, I shared about **progress over perfection**—the idea that adaptability in our movement practices is key. Today’s focus is on: **something is better than nothing**!

Take meditation, for example. Research shows that even just **10 minutes a day** can positively impact our mental health. A study by Zeidan et al. (2010) found that participants practicing mindfulness meditation for just 10 minutes daily showed significant improvements in attention, working memory, and cognitive flexibility compared to a control group (Reference: Zeidan, F., et al. (2010). "Mindfulness meditation improves cognition: Evidence of brief mental training." *Consciousness and Cognition, 19*(2), 597-605. [Link to study](https://www.sciencedirect.com/science/article/pii/S1053810010000474)).

Sure, meditating for 30 minutes sounds amazing, and my ego loves it! But when that expectation becomes a source of stress, it can undermine my practice.

Instead of letting my inner critic take charge—“You’re not a real yogi unless you meditate for 30 minutes every day!”—I’m embracing a more realistic approach. Every little bit counts.

Join me on this journey! Let’s break the stigma, raise awareness, and support one another in finding our paths to mental well-being. Even small steps can lead to significant change.

Here’s to a month of growth, gratitude, and mental health! 💚✨

04/10/2024

Recently, I started a new job, and it was a big change for me and my family. With this change, I found myself struggling to maintain the same daily exercise routine I had for years.

For months, I tried to keep the same schedule and intensity, but I kept falling short—not hitting my goals or even showing up to work out. I tried changing the time, adjusting the days, but nothing seemed to work, and I felt like I was failing at something I had once mastered.

This past week, I had a breakthrough. I realized that my "all or nothing" mindset was holding me back. I had been trying to force the same level of output that worked before, but life had changed, and I hadn’t adapted. So, I decided to approach my workouts with more intention and mindfulness, expecting less but being more present in what I was doing.

Instead of aiming for perfection, I focused on consistency and quality, and to my surprise, it’s working—I’m succeeding and feeling better for it. More importantly, this shift has had a positive impact on my mental health. By letting go of the pressure to be perfect, I feel less stressed and more in tune with myself.

Now, I’m back running more, feeling stronger, and achieving my goals again—specifically, raising money and awareness for One Foot Forward, a campaign dedicated to mental health support in Australia.

I'm proud to be part of this cause, which helps fund programs for people struggling with mental health challenges. Every step I take is a step toward breaking the stigma and supporting those in need. Did you know that 1 in 5 Australians experience a mental health issue each year, and su***de is one of the leading causes of death in people aged 15-44? This is why campaigns like One Foot Forward are so vital.

This new approach to my workouts has not only improved my mental health but also empowered me to show up better every day for all the people and spaces that matter most.

If you're feeling stuck in your own life, it might be time to adjust your expectations and focus on progress, not perfection. It’s okay to do less, as long as it’s with intention.

Together, we can help create better mental health for all.

08/08/2024

Referrals are no open to residents of the South West!

What is the Eclipse Online Program?

The Eclipse Program is a free online evidence-based support group for people who have survived a su***de attempt/s. It runs weekly for 3 hours, over a period of 8 weeks.

The Eclipse support group offers a safe space to:

- Connect with people who have had a similar lived experience.
- Increase comfort with and ability to speak about the thoughts and feelings which lead to a su***de attempt.
- Increase coping skills in relation to suicidal thoughts.

People eligible for the program need to:

Be residents of the South West
Be able to safely listen to and discuss thoughts and feelings about su***de
Be committed and available to attend all sessions of the 8-week group
Be available for an initial 90–120-minute assessment
Be motivated to participate in the group and practice new skills outside of group
Be committed to creating and using a safety plan to stay safe
Be engaged with a mental health professional or G.P.
Have access to a laptop or iPad

The group members are supported by two highly trained and compassionate Lifeline WA facilitators, one lead facilitator and one peer facilitator who has their own lived experience of su***de.

To find out more information, visit Lifeline or Holyoake
https://holyoake.org.au/our-services/eclipse-program/

10/05/2024

My girls will be at the Donnybrook Markets 18th May selling some awesome Dolly's Dream merchandise, raffle tickets and home made blue tie dye shirts - all proceeds go towards Dolly's Dream - to educate, empower and put an end to bullying! Spreading the power of kindness.

08/05/2024

My beautiful girls are at it again!!

They will be at the Donnybrook Markets May 18th with merchandise raffles and more, to spread kindness, raise money for Dolly’s Dream and speak up against bullying.

Or if you can’t make it to the markets you can donate at the link below:

I'm raising money for a cause close to my heart and would love your support.

I'm raising money for a cause close to my heart and would love your support.

22/04/2024

We are seeking a new employee or contractor to join our team, fulfilling the Student Counsellor position at South Regional TAFE in Albany.
I would love your support in forwarding this on through your networks and/or letting me know of any Albany / Great Southern human service networks, email groups etc that I could connect with.

This could also suit a private practitioner seeing additional hours.
PLEASE SHARE with your networks.