Ep 25: Should you listen to other people’s advice?

In today’s episode we are talking all things advice! When should you give it and when should you ask for it? We are always so willing to give advice to other people but when do we really stop and listen to our own advice? I talk about some examples of when client’s actually achieved better results with typical health and fitness advice. 

Tune in to find out the best way to handle a friend/colleague/family member when they are wanting advice.

Ep 24: Empowering Vs Dis Empowering Beliefs

What are beliefs? They are what we wholeheartedly believe; what we know to be true about ourselves, our self image, our abilities, other people, and the world around us.

Why is it important that we pay attention to our beliefs? Well beliefs determine our reality. Whatever we believe, whether positive or negative, becomes real, because it affects our thoughts, feelings, and behaviour, and how we respond to people and situations.

Tune into this this episode to learn how to change negative beliefs into empowering ones! That way you can be, do and have whatever you want. The only limit is your mind!

Ep 23: Are you trapped in your comfort zone?

I’m sure you have heard the term “comfort zone” before. You know, if you go outside of it that’s where all of the magic happens. But what if you don’t know you are stuck? What if you don’t want to go outside? 

In this episode I talk on the mindset around being trapped in your comfort zone. We are creatures of habit after all!

If you have dreams, and your fears and self-doubts prevent you from taking action towards them then this episode is for you!

Send me a DM @insideouthealthwellness for any questions!

Ep 22: 5 areas of your life that are affecting your confidence

Today I talk about confidence busters! Most people have had confidence at one point or another in their life, then lost it! Events happen in our lives that we interpret in a way that reduces confidence.

In this episode I talk about 5 specific areas of your life where events may have occurred that have negatively affected your confidence.

Make sure you do the reflection exercise at the end.. trust me it will really help:)

Make sure you listen to Episode 7: How to Generate Self Confidence if you haven’t already!

Ep 21: 4 ways you are sabotaging your confidence

Sabotage occurs anytime you want to achieve something and then your actions, or lack of action, prevent you from being, doing or having what you want in your life. Anytime you undermine yourself and your success, or you hinder, prevent or undo your work, you are sabotaging yourself either consciously or unconsciously.

Does any of this sound familiar? How many ways do you sabotage yourself on a daily basis?

In this episode I talk to you about the 4 filters we have which affect they way we interpret a situation. How we process an external event can any generate self confidence or sabotage it. Listen to this episode to find out how you can use these filters to your advantage.

For any questions send me a DM @insideouthealthwellness. I look forward to hearing from you.

Ep 20: How the words you use can determine your reality

Our words are a vehicle for expressing and sharing our experiences with others. How you speak to yourself and others directly influences how you experience things in life. If your internal self talk is negative, chances are are that your external experiences will be negative as well.

By simply changing the words you habitually use (the words you consistently use to describe emotions) you can immediately change how you think, how you feel and how you live. Make your internal vocabulary more positive, and you might be pleasantly surprised at the positive external experiences you’ll discover.

Think about your reaction if someone said to you:
” I am infuriated with you” vs
” I am really annoyed” vs
“I am a little peeved at this situation”

Notice how they get lower in their intensity. How would you react if someone said the first one vs the last? Do you think you would be a bit calmer and handle the situation differently? I imagine your heart rate would be quite different! By using less emotionally charged words in your conversations to others you can create a whole different outcome.

If you want to learn more about changing your language listen to this episode.

Ep 19: Are your emotions controlling you?

Emotions are feelings and our way of knowing that something feels comfortable or uncomfortable for us. Research demonstrates that feelings are caused by chemical reactions in our body and brain. Our feelings are therefore real rather than imagined – paying attention to our emotions is very important!

Are you in control of your emotions, or are your emotions controlling you? Do you feel like your emotions are in proportion to most situations?

In today’s episode, I talk about how your emotions are holding you back, and most importantly, what to do about it! I also give you an activity to assist with understanding your emotions.

For any questions send me a DM @insideouthealthwellness or an email info@insideouthealthwellness.com.au

I hope you enjoy this episode:)

Ep 18: What you’re actually feeling is Grief

We are living in a constantly changing world! Some people still have jobs, others don’t. Some people have to home school their children, others don’t have children. Some are struggling with the isolation of being at home, others are working on the front line and wish they could be at home more.

 No matter what your situation is during this pandemic it’s ok to feel a sense of loss. Some people are feeling guilty that their situation isn’t as bad as others so they shouldn’t be complaining. Your situation is unique to you and its ok to not be ok.

In today’s episode, I talk about feeling your feelings. When you name it, you feel it and it moves through you much quicker than if you were to resist it.

I am offering free 30 min consultations for anyone that is struggling with their feelings and how to manage them. Send me an email at info@insideouthealthwellness.com.au and send a DM on IG @insideouthealthwellness to book in a time. I would love to hear from you.

If you enjoyed this episode I would love for you to share it with a friend and write a review.


How is stress affecting you?

We can’t deny that stress is everywhere! Missing a train, being stuck in traffic, dealing with an angry customer, your dog peeing on your favourite rug.. The list is endless!

With stress being a big part of our modern world, there is not much we can do to escape it. Now I don’t say that to get you down, I say that to empower you! Because the key is not focusing on getting rid of stress from your life (minimise yes!) but to focus on how you are managing your stresses.

It is normal to experience the occasional stress or worry, in fact, sometimes it can be a good thing to get you out of procrastination.

Now why is it so important to not only manage your stress but to also minimise it? Let’s look at the different ways stress can affect your body.

When you stress the body you end up secreting one of two, or both hormones namely, cortisol and adrenaline. 

Cortisol prevents your body from using fat as a defence mechanism to keep stored energy, insulation and for the protection of the organs. 

Often client’s would say to me “Kiara, I am eating healthy and exercising, why can’t I lose weight? One word..stress! I look into people’s eyes and I can see a build up of emotional pressure.

The other hormone that is released when we are stressed is adrenaline, which stimulates every cell in your body to fire at an increased rate. 

As cells are more active, the amount of waste produced is increased and the accumulation has a toxic effect on your body. 

Ever heard the term “running on adrenaline?” During extenuating circumstances this may happen, it’s your body’s coping mechanism for dealing with what life has thrown at you. 

However, running on adrenaline in your everyday life is not a good thing! It means your body is constantly running on empty. 

Let’s take a step back in time to what it would have been like in our ancestral days; what were their biggest stresses? I am guessing it was being chased by a wild animal and nothing to do with running late for a meeting. So in the case of being chased by a wild animal our flight or fight kicks in and the adrenaline would be released for a reason – to help us run away. 

In our modern day society we are still having those same chemical reactions but due to us not having to run for our lives, those chemicals still remain in our body. 

Next time you are worked up over being stuck in traffic think about all of those chemicals roaming around in your body with no where to go, no wonder most of us are exhausted! When was the last time you filled your body up with energy (and I’m not talking about food!)?

Not only does being stressed play havoc on your hormones (in particular the fat storage hormones), it also affects your ability to digest food properly. Think about a baby, how often do they need their nappy changed? After every meal right? Well there is nothing different about us adults; we still need to eliminate after every meal otherwise, where is all of the undigested food going? 

One of the main factors that affects a healthy digestion is, yes you got it, stress. 

Let’s talk about what kind of state you are in when eating your meals. Are you grabbing breakfast on the go? Are you throwing down your lunch at your desk whilst checking emails? This will play a big role in your ability to digest your food and then of course your ability to eliminate it. 

Next time you eat a meal focus on chewing your food slowly (up to 20 times), that will help calm your nervous system down so you can  digest your food more effectively.

Apart from digestion, another thing that falls by the waist side when you are stressed is your sleep. Let me use the baby analogy again. How many hours do they sleep? Whilst babies need substantially more sleep than us adults we are not that different. Research suggests that while adults are getting less sleep that’s not actually what our bodies want. And what do you think the main factor in us getting less sleep, you guessed it, stress. 

The biggest contributor of a poor night’s sleep is indeed stress (unless you have a newborn baby of course).

I had experiences with this back in my Personal Training days when the alarm was set for 4 am. I would also struggle to sleep during the night because I was constantly worried about sleeping through my alarm. Good morning cortisol! I felt like this is what my body was saying to me when the alarm went off. Over 10 years in this routine my body started to reject this chemical influx. Every morning upon rising I could instantly feel my heart almost beating out of my chest and the anxious thoughts would begin circulating.

After I had some tests done I found out my cortisol levels were 8 times over what they should be. I needed to make some serious changes or I was on my way to chronic fatigue.

After that wake up call I knew I needed to manage my constant worry and stressed feelings that I would get (particularly at night). Beforehand I thought it was out of my control, I thought that’s just the way I was. I realised I needed to create habits in my life to control stress.

Steve Maraboli said it perfectly “I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety and fear.”

What habits have you created in your life to manage your stress? If you need some help with this leave me a comment and we can come up with some ideas together.

What are you focused on?

When you wake up in the morning where is your focus? Are you focusing on how tired, exhausted or stressed you are? How do you think your day turn out if this is your focus to start with?

Where is your focus when it comes to doing something you don’t want to do? Is it on how hard the task is or that you could be doing something better with your time? What if your focus was on how easy that task is going to be?

When you are going to the gym, is your focus on “I have to go to the gym to lose weight” or is it “I get to go to the gym to have me time and I know I will feel amazing afterwards”? Two very different focuses which will result in a positive or negative mindset.

“I get to” vs “I have to”

Two contrasting statements that will change what you focus on. Think about how often in your day you say the words “I have to”. What would happen to your thoughts about that event or situation if you changed that statement to “I get to”. Here are some good examples:

·         “I have to go to work” vs “I get to go to work to…..”

·         “I have to go out tonight” vs “I get to go out tonight to spend some quality time with my friends”

·         “I have to cook dinner” vs “I get to cook a beautiful dinner for my family”

Training your focus is like training any muscle in the body. You cannot train it once and expect it to be strong. You need to be consistently training your focus as our brains are wired in what’s called a negative bias.  Self-awareness is the first step! Next time catch yourself when you say “I have to” and turn it into “I get to” and see what slowly starts to change with your mindset.

Take a moment to think about previous events….

Another way to become self-aware around your focus is to take a moment to think of all the times you felt angry or frustrated over the past month. Write down each event or situation. Next to each event or situation, write down whether you were focusing on your own thoughts, feelings, and actions at the time, or on events or people beyond your control. For example the event might be sitting in traffic, your focus might be other drivers going to slow. If you had shifted your focus to you, you would have been in greater charge of those situations. In the example above a more productive use of your time (instead of feeling frustrated by the traffic) could have been to think about your upcoming meeting and what you wanted to achieve.

Now think about the events above and write down how you would have preferred to think, feel, and act in each of these events, so that you would have felt more in charge of those situations. Next time you are in any of the above situations remember to focus on yourself instead.

So many people want to change how they feel, but they don’t know how. The fastest way to change how you feel about anything is to change what you’re focusing on.

Even if things are tough, you’ve got to focus on what you can do, on what you can control. Hopefully you can see why focus is so important. It controls how you see the world and what you do about it.