Whether your a morning person or your not, having a morning ritual can completely change the outcome of your day! If you start your day out consistently the same way imagine the mind set you would have to achieve the things you want.
"Early to bed early to rise makes a man healthy, wealthy and wise" Benjamin Franklin
I started my morning ritual about 12 months ago and I am not going to lie I had and still occasionally have mornings when thinking about getting up is almost impossible but the weeks I do my morning ritual everyday are my most productive, most energetic, most creative and most positive days I have!
Here is a list of my 5 reason why a morning ritual will change your life!
1. Rituals create a rhythm: it may seem obvious but rituals can help create a rhythm and pace to your life. This means thinking wisely about your rituals and how it makes you feel and the energy it creates. If sitting quietly with a hot cup of tea or water before reading or talking to anyone means you reset ready for the day, do that. Rituals should be focused on helping you create calm and mental clarity for the day.
2. Sets the stage: Beginning your day with the news, Facebook or Instagram can, lets be honest, is probably not great for your frame of mind. Starting your day with good thoughts and feelings can set the tone for how you feel throughout the day. My morning rituals help me to have a better thought process about myself and to think more positively about anything that comes my way.
3. Create a spark: I find when I do my morning rituals, I am ready for anything and that includes having space for creativity. I find when I am in the best mindset I am able to produce things without as much frustration and I am lot more open to ideas and exciting thoughts.
4. Ramp up the Productivity : Morning rituals help you get into a frame of mind to achieve the things you want. I find I am on the pace with everything I need to be. One of my morning rituals is writing my to do list for the day. I make sure my to do list is achievable, practical and also moves me in the direction I need/want to be heading. I don't forget things or loose track of my day.
5. Great impact on your physical health: I find that I want to choose healthy options, workout more and live a more energetic life. My morning ritual includes yoga and spending some time stretching and setting my body up for the day. This inspires me to move more throughout the day and I never miss a workout during the week. I am in the right mindset to choose the things I need to get through the day the best way possible.
I hope some of these points get you thinking about starting a morning ritual and the benefits it can have on your life! Keep a look out for our next blog on how to create a morning ritual.
5 x Squash cut in halves
19 x Asparagus end cut off
1/2 Kale bunch - roughly chopped
1 x lemon cut in half
800g Hokkien noodles
1 1/2 tbsp sesame oil
2 tsp of dark soy
2 tbsp rice wine vinegar
2 tbsp oyster sauce
2 x garlic cloves finely chopped
1. Heat a fry pan with a teaspoon of olive oil and place squash in pan to cook, cook the squash on a high temperature until brown.
2. Add kale and asparagus to pan and cook until slightly brown.
3. Add Hokkien noodles and stir until well combined. Allow to cool for 25 minutes.
4. To make dressing add all ingredients to a bowl and stir until well combined.
5. Heat another fry pan and add lemon halves face down on pan and cook on high temperature until golden brown.
6. Add cooled vegetables to bowl keeping asparagus separate and stir through dressing. Place asparagus and lemons onto the salad to serve. Enjoy!
Check out the full article by Oasis Advanced Wellness here.
These are so simple to make and are such a delicious light treat!
*3 cups of self raising flour
(could choose to use wholemeal if preferred)
(chilled and cubed)
*1 1/4 cups of milk
(we substituted milk for almond milk)
*80g pitted dates chopped roughly
*Plain flour to dust
1. Preheat oven to 200 degrees.
2. Sift self-raising flour into a large bowl. Using finger tips rub butter into flour until you have crumble type texture. Add chopped dates and mix together.
3. Make a well in centre of the flour. Add 1 cup of milk and mix together using a butter knife, this allows the mixture to combine without over mixing. You want to have a soft dough, not too wet and not too dry. Add the extra milk if required.
4. Sprinkle some plain flour onto a clean bench space and place dough onto bench. Gently kneed until smooth (be careful not to over kneed dough).
5. Using a round cutter about 2 cm thick cut out scones, you should be able to get 16 rounds from dough.
6. Line a baking tray with baking paper and sprinkle tray with plain flour.
7. Place scones on tray and lightly sprinkle with plain flour.
8. Bake for 20 to 25 minutes or until golden brown.
9. Serve with jam & cream or just a little butter as the dates they have there own sweetness.
I have been running for the last 5 or so years and I just love running there is no better feeling then being able to push yourself to the next KM.
In saying that there are a few things I wish I knew before I started running:
Our Functional Movement Training sessions have commenced, we are so excited to be offering these sessions three days a week in Bunbury (Mon/Wed/Fri). Our goal for these sessions is to create small personal training style of group fitness and tailor the sessions to the individuals that are attending and to keep adapting our sessions to suit the participants. We would love to meet some new people if you feel like coming down and seeing what its all about, the first session is free. :)
Prep time: 10 minutes
Cook time: 25 minutes
Serves: 16 brownies
1. Preheat oven to 160 degrees (fan forced oven)
2. In a blender or food processor combine the avocado, applesauce, maple syrup and vanilla.
3. Add these combined ingredients to a large bowl and whisk in eggs until well combined.
4. Add coconut flour, cocoa powder, sea salt, baking soda and stir until well combined.
5. Grease an 8 x 8 inch baking dish with coconut oil and add batter.
6. Place in oven and bake for 25 minutes (if you would more of a fudgier style brownie cook for slightly less time and if you would like more of a cake style brownie cook for a little longer).
7. Allow to cool for 20 minutes before cutting into 16 portions.
8. Sprinkle with some cocoa powder for a nice finish and serve.
Enjoy and let us know how you go!
*Make sure you use Dutch Processed Cocoa or otherwise it will taste bitter.
Let's be honest, we're all pretty busy these days, so I find trying to add little things into my day to make my life more active really fun and time effective - so I have put together a little list to help you find ways to add a little extra into your day!!!!
Okay, so this one is an obvious one but it is also super effective so i thought I would start with it.
1. Taking the stairs.
This simple change can make a big difference to your overall daily movement. Try skipping one step or walking up them as nice and fast or if you're super keen, you can even run up them.
2. Park further away from where you need to go so you can walk more
I have a rule when going shopping or dropping something off - I always park at the farthermost point away from where I want to go - This means I have to walk in.
3. If you work in a office try splitting a job up,
If you need to print/copy something, do it at separate times so you have to get up separately for each job. You will be surprised at how much more you will get up and out of your chair if you don't just stockpile these tasks and sit most of the day.
4. Schedule a daily walk in at morning or afternoon tea
it doesn't have to be a long one even if its just around a court yard or car park.
5. Use your headphones when taking on the phone and stand up and walk arount
This means you can possibly get other things done and your not just sitting down.
6. Suggest walking meetings
This can help you freshen up during the day and definitely ensures you want fall asleep at a meeting.
7. Wash you own car
If you can fit this one in, it will not only help you move more it will also make your car way cleaner.
8. Keep a yoga mat, kettle bell or dumbbell next to the TV
When you are watching TV at night, stretch or do some exercises while your watching TV.
9. Calf raises or squats while your waiting
This is a great one! While your waiting for anything eg. elevator, cooking, photocopying etc. do little calf raises or squats this will get you moving.
10. Dance around the house
This one makes you feel a little silly but its great to get a little loose sometimes. I dance around the house when cooking, cleaning or just to and from activities. Its great for the body and soul.
Let us know if you have any things you do to add extra movement into your day?? :)