October Motivation

Hello Wellness Tribe! Here is our October Motivational Blog for you to use during your month to keep you focused, happy, fully energized.

We are so excited to welcome Spring and enjoy a bit more warmth...well it is Melbourne so anything is possible. This month we encourage you to get out and about, enjoy the sunshine and chose to make yourself happy!

We have a yoga pose, a recipe and an inspirational quote from our team to fill you with some Contagious Enthusiasm...


INSPIRE

Yoga Pose for the month  by Sophie Rouse

Spring has arrived with abundance. This is a perfect time to move away from the lethargy of winter and to create new growth within yourself.

Backbends are the ideal expression of opening to life. Too much time is spent bending forward in our lives. Sitting, is a forward bend. How much time do you sit, or cook or clean? These are all forward bending activities. In contrast how often do you open your chest and expand in the opposite direction? Backbends help us to breath more deeply, open the lungs,  stretch all the front chest and belly muscles and help strengthen the spine.

When we open into a backbend it is essential to let your spine lengthen first by reaching the crown of your head upward, and to let the pelvis rock forward.

 

In Cobra Pose, you lie on your belly and push the feet, legs and pelvis downward and engage the muscles in your belly by drawing our belly toward you navel.

 

Come into the pose slowly and gently, noticing how your lower back feels. Only come up as high as the back invites you to do.

 

As soon as it feels uncomfortable, draw back slightly. It should feel good. Stay for 15 to 30 seconds. 

 

Afterwards come into a forward Childs Pose for 15 seconds to release your spine. Please be cautious if you have back issues or you are pregnant. Check with me first.

With Love,

Sophie

Click here for Yoga Timetable

TRANSFORM

RECIPE OF THE MONTH by Susan Slonim

This delicious salad contains two of my favourite ingredients asparagus and artichokes. It is quick to make for lunch or dinner and full of antioxidant rich healthy ingredients, just what you need to start getting your body ready for summer.

 

Asparagus & artichoke salad

serves 4

 

Ingredients

1 tbs olive oil 2 tbs white wine vinegar 1 tsp Dijon mustard 1/4 cup roughly chopped chives 2 bunches asparagus, trimmed, blanched by pouring boiling water over the asparagus, then immediately refresh with cold water. 200g grape or cherry tomatoes, sliced lengthways 8 artichoke hearts in brine, drained and halved
1 red onion cut into rings1 Lebanese cucumber chopped 1 butter lettuce, leaves separated1/2 cup (100g) low-fat cottage cheese and/or 4 chopped boiled eggs

Method
 

To make the dressing whisk oil, vinegar and mustard in a large bowl and season to taste with sea salt and freshly ground black pepper.

In a separate bowl add chives, asparagus, tomato, artichokes, cucumber and onion, toss well to combine then add the dressing and re toss. Divide lettuce leaves among 4 plates, scatter over the salad mixture and top with cottage cheese and/or boiled egg.

Enjoy! To read more or to connect with Susan click here

 

AWAKEN
POSITIVE THOUGHT FOR THE MONTH by Cheryne Blom

Learning to Go with the Flow!

Have you noticed that the moment of struggle comes along when we are resisting our current situation. The minute we question it, worry about it or avoid it, we are blocking the current flow of where we are at right now.

What we need is to accept that where we are right now is exactly where we need to be and that everything comes to us for a reason. If we were given it then we can handle it!

Acceptance sets us free and allows us to flow in the organic process of our lives and experience everything (positive and negative) for all the blessings (some not evident up front) they bring into our lives.

So let go and FLOW!

To read more about Cheryne click here
You can also follow Cheryne's blog


We trust you enjoy our Blog and look forward to sharing some new tips next month.

Lots of love,

The Team @ Contagious Enthusiasm
http://www.contagiousenthusiasm.com.au/

September Motivation

Hello Wellness Tribe! Here is our September Motivational Blog for you to use during your month to keep you focused, happy, fully energized.

We are so excited to welcome Spring and enjoy a bit more warmth...well it is Melbourne so anything is possible. This month we encourage you to get out and about, enjoy the sunshine and chose to make yourself happy!

We have a yoga pose, a recipe and an inspirational quote from our team to fill you with some Contagious Enthusiasm...


INSPIRE

Yoga Pose for the month  by Sophie Rouse

 

Balasana or Child's Pose - a great way to relieve stress and come back to your breath.

 The idea is to wrap yourself up in a little ball like kids and babies do. To pretend you are asleep or hiding from the world.

Kneel on the floor with your feet touching. Separate your knees so that they align with your hips. Bend forward until your head rests on the ground. Let your hands rest beside your feet. Bring your focus to your breath and breathe gently toward your spine. This pose will help you bring your awareness back to the body and your breath. Stay for 30 seconds to 2 minutes, then gently come back to kneeling.

It is a great pose to do at the end of the day, or anytime you need to restore your busy mind and come back to a sense of yourself. It will gently stretch your spine, thighs, knees, and ankles. 

* If you have high blood pressure, pregnant,  or can't rest your head on the floor, bring your hands forward to make fists and stack them on top of each other. Your hands can support your head. Make sure your head is at equal level to your back.

 *Also be cautious if you have a knee injury. Always listen to your body for signals of discomfort and come out of the pose.

With Love,

Sophie

Click here for Yoga Timetable


TRANSFORM

RECIPE OF THE MONTH by Susan Slonim

Spring is in the air and we all start thinking about spring cleaning. Our bodies could also benefit from a little cleansing now and again. A detox can get you on the road to, losing weight, flush out toxins, boost energy levels or simply feel healthier. You don’t need to use extreme methods, just increase your water and herbal tea intake, decrease coffee, tea, alcohol, processed and high sugar foods and include detox foods in your diet. Try detox recipes like this delicious Quinoa Salad with Toasted Almonds.

Quinoa Salad with Toasted Almonds

¼  cup slivered almonds

½  cup quinoa
4 teaspoons olive oil
½  yellow capsicum, ribs and seeds discarded, cut into 3cm chunks
½  red capsicum, ribs and seeds discarded, cut into 3cm chunks
2 garlic cloves, minced
1 medium red onions, thinly sliced
1/8 teaspoon chilly flakes
1 teaspoon chopped fresh thyme, plus more for garnish (optional)
¼  teaspoon coarse salt
1 medium zucchini, halved lengthwise and sliced 3cm thick
1 large celery stalk, diced
1 lime, halved
½ cup fresh paw paw or mango
1 tbsp pomegranate seeds
Lettuce to serve

1.     Preheat oven to 175 degrees. Toast almonds until crisp, lightly browned, and fragrant, about 7 minutes. Remove from oven and set aside. Meanwhile, place quinoa in a fine sieve and rinse under cold running water until the water runs clear; drain well.

2.     In a medium saucepan, heat 2 teaspoons olive oil over medium heat. Add capsicum, garlic, onions, and chilly flakes; cook until the capsicum is crisp-tender, about 5 minutes.

3.     Stir in quinoa, thyme, 1 cup water, and 1/4 teaspoon salt. Bring to a boil, reduce to a simmer, cover, and cook 7 minutes. Stir in zucchini, cover, and cook until quinoa is tender but not mushy, 5 to 8 minutes longer. Remove the saucepan from heat.

4.     Stir in celery, almonds, and remaining 2 teaspoons oil, season with salt, and fluff with a fork.  

5.     Serve on a bed of lettuce topped with the paw paw or mango, sprinkle the pomegranate seeds over the salad and add a squeeze lime, enjoy!

This recipe has been adapted from: www.paddingtonclinic.com.au/spring-clean-your-body-with-these-5-great-detox-recipes/

 

Enjoy! To read more or to connect with Susan click here

 

AWAKEN
POSITIVE THOUGHT FOR THE MONTH by Cheryne Blom

BYE BYE SELF PITY!

Have you noticed on the days you are feeling down and depressed that most of the time we are having a pity party.

"Why is this happening to me?"
" I can't handle all this!"
"Good things happen to everyone else, except me...I am cursed."
Blah Blah Blah ...the voice of self pity continues, pulling us down a rabbit hole of darkness.

A great self pity buster is to recognize it and learn to dissociate from it. What I mean is that the first step we need to have is SELF AWARENESS and recognize that the voice of self pity is ruling our mind and therefore creating a dark reality for us. When we are in self pity our judgments and perceptions are clouded and we cannot see a way out.

The next step is to disassociate with the voice of self pity. This means we detach from the emotion, we take a step back and reflect on our inner self talk and what effect that is happening on us and then we are able to move ourselves into a more positive step.

The third step is to take PERSONAL RESPONSIBILTY for your thoughts and emotions. Here, I define responsibility as Our Ability to Respond to situations. In each moment we DO have a choice on how we can view a situation and the perspectives we can take. This means we can be aware that we are having a pity party and chose to respond more effectively by choosing a more positive response. These positive responses include taking control of a situation, communicating yourself clearly, choosing what will make you happy or doing something for yourself. Once we make a more positive choice we can move ourselves in a more positive direction.

Bye bye pity party and hello self empowerment :-)

To read more about Cheryne click here
You can also follow Cheryne's blog


We trust you enjoy our Blog and look forward to sharing some new tips next month.

Lots of love,

The Team @ Contagious Enthusiasm
http://www.contagiousenthusiasm.com.au/

August Motivation

Hello Wellness Tribe! Here is our August Motivational Blog for you to use during your month to keep you focused, happy, fully energized...and warm. We are in the tail end of winter...still trying to keep warm and still fighting winter bugs...so we have included a yoga pose, a recipe and a quote to help you stay energised and focused.


 Each month we will offer you some wellness tips from our team to fill you with some Contagious Enthusiasm...


INSPIRE

TAI CHI GONG POSE FOR THE MONTH  by Cheryne Blom

EMBRANCE THE SUN

This is a great movement to begin your day as well as to use throughout your day to bring yourself into a state of calm and clear energy.

I love doing this movement first thing in the morning. I go outside face the sunrise and do about 1 minute in this posture- the longer you go the more benefits you feel.

Stand with your legs shoulder width apart
Knees slightly bent and tail bone
As you take a slow and deep inhale through your nose lift the hands on each side of your body up over your head
As you take a slow and deep exhale out your mouth, drop your hands down the front of your body 
Synchronize the movement with your breath as this helps unite the mind and body through the vehicle of your breath which will take you into a deep state of relaxation
As you rise legs straighten and as you bring the hands down the knees slightly bend

As you do this exercise focus your attention on giving gratitude to the start of a new day as well as setting your intention.

Watch this video for a demo on the move as well as a few others by Gad Levy Golan, My trainer:
Embrace the sun is between 0:09 - 0:22. Enjoy!

Click here for Yoga Timetable

TRANSFORM

RECIPE OF THE MONTH by Susan Slonim

GOOD OLD CHICKEN SOUP

Chicken Soup has long been grandma’s cure all and now research by a number of leading universities has proven what our ancestors knew. Chicken soup defiantly has medicinal qualities.  

Hot soup helps increase the movement of nasal mucus clearing the airways and easing congestion. But chicken soup does a job than other hot liquids as it also improves the function of protective cilia, the tiny hair like projections in the nose that prevent contagions from entering the body. Chicken soup has also been proven to help alleviate respiratory tract inflammation, sore throats and helps the body’s immune system to fight the early stages of flu.

Ingredients:
The exact quantities will depend on the size of your saucepan

15 chicken frames or 2 whole or chicken or chicken 12 pieces4 carrots4 celery stalks1 large onion2 cloves garlic1 parsnip1 turnipAsparagus tips (optional)Water to cover

Directions

Chop all the vegetables and put in a large soup pot with the chicken. Cover with cold water. Bring to the boil then simmer for at least 5 hours so the bones will start to break down

I like to refrigerate the soup overnight so the fat can easily be removed from the top.  Reheat and strain the soup, you are left with a golden broth.  You can return the vegetables and chicken meat to the soup if you wish. If the soup is needed in a hurry just ladle straight from the pot.

Its important use chicken bones, not only does this improve the flavour, but the bones contain nutrients such as B vitamins, calcium, magnesium and zinc, which can assist your immune cells in fighting off colds and flu.

Enjoy! To read more or to connect with Susan click here

AWAKEN

POSITIVE THOUGHT FOR THE MONTH by Cheryne Blom

Most of us wake up stressed with the mind already racing, thinking I must do this, I have to do that....the to do list and the narration from the inner voice is never ending.

Ensure your first thought for the day is empowering, energizing and inspiring. Before you jump out of bed, and as you feel yourself waking, stop and take a few deep breaths and think about your intention, focus or positive emotion you would like to feel today. Say an affirmation to yourself a few times until you feel it and allow it to become your focus to come back to throughout your day. For example: "Today I wake up happy and calm and will be focused, grounded and present throughout my day!"

To read more about Cheryne click here
You can also follow Cheryne's blog


We trust you enjoy our Blog and look forward to sharing some new tips next month.

Lots of love,

The Team @ Contagious Enthusiasm
http://www.contagiousenthusiasm.com.au/

July Motivation

Hello Wellness Tribe! Here is our July Motivational Blog for you to use during your month to keep you focused, happy, fully energized...and warm. This month brings us school holidays so we have included a yoga pose, a recipe and a quote to help you and your kids enjoy the time together.


 Each month we will offer you some wellness tips from our team to fill you with some Contagious Enthusiasm...


INSPIRE

YOGA POSE FOR THE MONTH  by Sophie Rouse

Down Ward Dog & Cat Pose
A great pose to do with your little ones

Begin on your hands and knees. Have your hands underneath your shoulders , fingers spread widely and knees hip width distance apart. Breathe in and look upward allowing the hips to rise upward also. Then exhale and allow your head to release so it hangs towards the floor. look towards your hips as your back rounds. Enjoy as many breaths as you need and enjoy stretching your spine.

On an exhale lift your knees off the ground and push your bottom up skyward, as you move into downward dog.  Check that your fingers are spread widely. Most of your weight will fall into your hands, so try to bring awareness to your fingers, without collapsing onto your wrists. Stay for one to 3 minutes exhaling slowly, and stretching your calves.

Finish in a child's pose. Wrap yourself up in a little ball on relax and breath before getting up.

This is a rejuvenating pose and both are great if your kids have been sitting looking at screens. Both will release tension from your neck and spine. Kids need this too! Both poses will improve digestion, back pain and fatigue. A fabulous way to stretch your body first thing in the morning or when sitting too long. Enjoy.

Always be mindful of any injury that won't like these poses. Sharp pain or dizziness is a great teacher to remind you to stop.  Listen to your body, it's your best teacher.

Click here for Yoga Timetable

TRANSFORM

RECIPE OF THE MONTH by Susan Slonim

Crispy Baked Quinoa Crusted Chicken Strips

Crusted chicken strips are always a hit with kids. Here is a fun recipe that you can make with the kids.

Serves: 4
Ingredients

4 boneless, and skinless chicken breasts sliced into 8cm long stripssalt and pepper to taste

1 egg, lightly beaten
1 cup quinoa
¼ cup flour
Optional seasonings:- 1 teaspoon Italian seasoning blend, paprika and garlic powder
Oil

Instructions

1.      Preheat oven to 190 C and line a baking tray with baking paper.

2.      Rinse quinoa well. Bring 2 cups of water to the boil, add the quinoa. Bring back to boil and gently simmer covered for 12 minutes. Turn off and let stand for 5 minutes. Fluff with fork when finished (1 cup dry quinoa yields 3 cups cooked)

3.      Transfer the quinoa to a flat dish, combine  with salt and pepper  (and other spices of your choice)

4.      Put flour into a flat dish.

5.      Beat egg in another dish.

6.      Dip chicken into the egg, flour, then coat well with the quinoa mixture (you may need to press the quinoa onto the chicken strips). Place chicken onto baking sheet.

7.      Lightly brush oil over both sides of each piece of chicken to help it brown.

8.      Bake for around 15 minutes depending on thickness of chicken.

9.      While the chicken is cooking you can turn the leftover quinoa into a healthy side dish by mixing it with your favourite vegetables and topping with a healthy pasta sauce.

Enjoy! To read more or to connect with Susan click here

AWAKEN

POSITIVE THOUGHT FOR THE MONTH by Cheryne Blom

"Imagine a world ruled not by fear but powered by love!"

To read more about Cheryne click here
You can also follow Cheryne's blog


We trust you enjoy our Blog and look forward to sharing some new tips next month.

Lots of love,

The Team @ Contagious Enthusiasm
http://www.contagiousenthusiasm.com.au/

The Benefits of Tai Chi Yoga

Do you want to combat your tiredness and feel energized all the time?

Do you find that most days you are simply exhausted? Most days you feel you lack the energy to get “everything” done?  Adrenal fatigue is one of the biggest causes of consistent exhaustion. In fact Adrenal fatigue is what Dr James Wilson defines as the 21^st Century Stress Syndrome. And it gets worse.

 

We live in a world which prioritizes speed. Everything in your life is designed to make you go faster, be more efficient and get more done!  Do you have any of these symptoms?

Finding it hard to get out of bed in the morning

Craving Salty/sugary foods

Lethargy

Lack of focus

Lack of concentration

Lack of sex drive

Mild Depression

Memory loss

Joint pain

Feelings of anxiety

Insomnia

 

If so, then these are some signs your body is giving you to stop, rest and rejuvenate. It is time to prioritize slowing down, prioritizing stillness and prioritizing time to re-energize yourself.

 

Cheryne Blom (Life Coach, Tai Chi Yoga Instructor and Co-Owner of Contagious Enthusiasm Self Development and Wellness Centre in Hampton) says, “Tai Chi Yoga and Meditation are a must in our crazy 21^st Century lives- we must make time to find the stillness amongst the chaos. We must prioritize time to stop and breathe and recreate our cells”

 

Tai Chi Yoga is a cutting edge fusion of classical Tai Chi, and Qi Gong (the science & practice of internal energy) yoga, stretching and meditation. This is a profound "meditation in motion", a place where you will dissolve layers of tension and reach ultimate levels of relaxation, awareness, focus and joy by creating a free flow of energy in the body.

 

Tai Chi Yoga has a number of medical and emotional benefits and most importantly gives

your adrenal system time to rest and digest. And when your adrenal system is calm you release less of Adrenalin cortisol (the stress hormone) and as you achieve deeper states of relaxation you begin to release endorphins(the feel great hormones).
Practicing Tai Chi Yoga on a regular basis offers you the following benefits:

Ease of arthritic pain, Arthritis prevention, help increase low bone density, and has been scientifically proven to help with heart disease, hypertension, Parkinson's disease, diabetes, chronic fatigue syndrome and other ailments such as fatigue, stress, depression, anxiety, lack of focus and concentration, stiff joints, weight loss and fluid retention.

Try a class today and you will experience the benefits of this simple yet dynamic practice in your first visit. Click here for class times…

Lots of love,

Team Contagious

Read more about Contagious Enthusiasm Self Development, Wellness & Yoga Centre

June Motivation

Well here is some June Motivation for you to use during your month to keep you focused, happy, fully energized...and warm.  Each month we will offer you some wellness tips from our team to fill you with some Contagious Enthusiasm...


INSPIRE
YOGA POSE FOR THE MONTH  by Sophie Rouse

 

Uttanasana - Forward Bend.

Uttanasana is a great pose to release tension from the spine and clear your mind.

Begin by standing and bend forward with your knees slightly bent. Notice how your back feels. If it's sore stay with your kees bent, otherwise you can begin to straighten them. Listen to your body. Let it guide you. Focus on your breath and with each inhalation rise slightly and with each exhalation let your body relax. Stay for one minute allowing your head and neck to release.

It is more important to release the front of the body rather than stretch the legs.  Any time the head rests lower than the heart, it slows the heart beat, bringing you into a state of relaxation.

To come out of this pose bring your hands onto your hips, breath in and stand up slowly with a straight spine.This is a great pose to do when you get out of the shower in the morning, when you are drying your toes. Your body will be warm and appreciate this beautiful stretch.

A great pose to start the day or end your day.

Click here for Yoga Timetable

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TRANSFORM
RECIPE OF THE MONTH by Susan Slonim

This is a practical and easy recipe from Susan our Nutritionist. Great for these cooler autumn evenings.

Slow cooked chicken dinner

Crock pots are a great investment for warming winter meals. Put your meal on in the morning and come home to a delicious meal and the whole house will smell great.

4 skinned chicken thighs

1 brown onion roughly chopped

2 cloves garlic chopped
2 sticks celery cut in 5cm
2 carrots in 1cm slices
1 zucchini cut in 4
4 medium potatoes quartered
½ cup quinoa
1 Cup white wine
2 tbsp spoons tomato past
1 tbsp Soy sauce
¼ tsp chilli powder
Water to cover
 

Put all the ingredients in the crock pot, pore in water till just covered, stir, turn to auto or medium and go to work.  Your dinner is ready when you come home. 

 Enjoy! To read more or to connect with Susan click here

 ___________________________________________________________________________________

AWAKEN
POSITIVE THOUGHT FOR THE MONTH by Cheryne Blom

" When you focus on the problem the problem persists, when you

focus on the solution the solution exists". 

Very often we get caught up in the problems we are facing and cannot see past them. Begin to ask yourself what is the solution here and you will begin to see a new reality and new opportunities awaken. There is a solution to every problem... we simply need to focus and find it.

To read more about Cheryne click here
You can also follow Cheryne's blog


We trust you enjoy our Blog and look forward to sharing some new tips next month.

Lots of love,

The Team @ Contagious Enthusiasm
http://www.contagiousenthusiasm.com.au/