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Goal Setting Making 2010 your best year yet

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Inner North December 2009

HOW SETTING GOALS CAN INCREASE YOUR ENERGY LEVELS “Success is Goals and all else is commentary” - Brian Tracy

Ever heard the saying you can’t hit a target you can’t see? This one saying alone should be enough to get people to sit up, get a pen and start writing, why is it then that most people don’t set goals and a majority of those that do don’t follow through and achieve them?

The hardest thing about setting goals is starting; often it’s not that people don’t have goals it’s that they don’t know where to start.

Goals are not only for sports stars and multinational businesses, goals help families plan vacations; they help individuals reach performance targets and help previously unhealthy people achieve their ultimate body.

As the New Year approaches people will start to write their new year’s resolutions, but according to High Performance Expert, Anthony Robbins, author of Best Sellers, “Awaken the Giant Within” and “Unlimited Power”, “95% of people will have failed in the first month and 99% within the first 6 weeks, his reason being that they don’t have an intelligent plan” The best minds and most successful people in the world all use goals to give them clarity and help them stay on track when “life happens” and they may be tempted to drift of course.

So how do you get started on finding out what you really want in your life? The most important thing is to realise that things can be better than they are and only you can make the decision to change it, below are some tools you can utilise to help make 2010 your most successful year yet.

Why goals are important 1.

2.

3.

4.

5.

Goals give you something to shoot for and can let you know if you are on track Goals help keep you motivated

Goals can help you focus your time and efforts on the things you really desire Goals make you accountable Goals help you get started

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How to set your goals •

• •

• •

•

• •

Set sub sections of areas that you would like to change such as finances, relationships, health, businesses etc.

Make your goals specific and give yourself a timeline to complete them Write down why you want to achieve this goal in short statement and why it is ultimately so important Write down all the things you can do to achieve your goals Perhaps the most important, is to resolve to achieve your goals and fail your way to success, not everything you try will work but if you don’t quit you will win Make a scrapbook that includes photos of all the things on your goals list you can find Place your list next to your bed and read your goals daily TAKE MASSIVE ACTION!

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5 Albany Forest Drive, Albany Creek Qld 4035 Phone: (07) 3264 8384 Fax: (07) 3264 2977

LOCAL EXPERTS

December 09 - Inner North

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Cathy Stewart’s Practice in Norman Drive, Chermside specialises in highly skilled hands-on musculoskeletal physiotherapy with expertise in the managment of deep tissue muscle and joint injuries including work, car and sports injuries aswell as neck and back pain.

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With 20 years of sales experience in the Inner West, Ted Walton is a renowned local agent and auctioneer with an exceptionally strong track record for success and service. A proud long term Inner West resident, Ted moved to Australia in 1988 from the UK, where he ran a building company in central London. He moved into residential sales in 1989 and in 1994 became Principal of what is now Belle Property Paddington. Formerly with a major mass franchise group, Ted was consistently among the top 5% of sales agents nationally and received many awards for marketing and auctioneering.

He also ran the group’s QLD Auction Chapter for several years.

Optimist vs Pessimist(07) Market Update for John Symond (08) Relationship Trouble - Your not alone (12) Top Ten Tips for 2010 (14) New Year, New Career (18) Does Detox Work(20) Your Stars with Dadhichi Toth (23) Stress Busters (31)

Dadhichi Toth is one of Australia’s foremost astrologers. For over 24 years he has been researching astrology, and has conducted over 9,000 consultations. His clients include celebrities, politician and diplomatic figures from all over the world.

His website astrology.com.au offer a wide range of helpful information and services

CONTACT US

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Director - Umbara Kerta Editor/ Operations - Adam Peel (0403 122 187) Sales/Editorial - Rebecca Kerta (0407 377 347) Accounts - Scott Palmer (0405 834 902) email: apeel@balancedmedia.com.au web: www.balancedmedia.com.au

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S ss emotions BADayDhReElpAM proce m

so that the system does to process fear memories “get ed. Bits of our memories not become overwhelm ,” Levin und aro d ble ether and jum thrown into a room tog text and diffuses con new a in m the s explained, which put m. the fear attached to the tain REM sleep, activity in cer Studies show that during brain regions tem, which is involved -- including the limbic sys ll as memory -- spikes we as , tion ula reg in emotional considerably. , the dreamer wakes up, With nightmares, though processing, according to n otio em l ma disrupting nor is a relief in the moment, up g kin Levin and Nielsen. Wa rce” ultimately serve to “reinfo Levin noted, but it may was real. the feeling that the threat asional nightmare, Most people have the occ ch es of high stress. Resear particularly during tim e at least one per hav lts adu of t cen per 85 suggests that year. distress e a problem when they Nightmares only becom in.

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ams lth) - Ordinary bad dre NEW YORK (Reuters Hea ulate our negareg us g pin hel of y wa may be the brain’s ch in htmares may reflect a glit tive emotions, while nig rs. to researche that process, according zled ists alike have long puz Scientists and non-scient rs, yea ent rec In s. am of dre over the exact function logy and brain activity research into the psycho to has given more clues as ing am associated with dre etimes som and e, arr biz n ofte h why our sleep is filled wit frightening, images. rent Directions in Writing in the journal Cur e Nielsen Drs. Ross Levin and Tor Psychological Science, t of the par are s am -mill bad dre suggest that run-of-the fact, they say, In ns. otio em g sin ces brain’s method of pro n of y be the primary functio emotional regulation ma ams dre st mo ich ge during wh REM sleep, the sleep sta occur. rd dream, nightmares -In contrast to your standa p t startles you out of slee tha am dre bad technically, a process goes ng lati egu n-r otio em t -- may arise when tha

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Christmas Holiday Trouble Shooting With Christmas just around the corner, all the parties and gatherings are going to put some strain on your healthy eating patterns. You don’t want to finish the silly season looking like Santa Claus! By following a few simple strategies you should be able to keep a reign on your intake and stop the average 2-3kg weight gain!

The team from Eat Smart Nutrition Consultant’s have some handy advice for this time of year:

1. Eat before you party – Finger food and food platters do not provide a complete meal and rarely contain any low energy foods such as vegetables and salad. You are likely to over- snack as you try and fill up and PLUS your hunger increases with increased alcohol consumption, so you must commence the party with a ‘satisfied’ appetite. Try having a small meal, a salad sandwich or some yoghurt and fruit before you head out.

2. Continue to Exercise – Most people’s exercise regime goes out the window in December, and then we’re behind for the New Year’s resolutions. Why not start early and not give up your exercise regime in the first place? Exercise boosts your metabolic rate for the hours after as your body recovers from the training. By keeping your metabolic rate high, your body will handle the extra intake better, and will be less likely to store extra kilojoules as fat. Try making some of your Christmas catch ups and activities not about eating and drinking, for example invite the neighbours for a picnic in the park where you have a game of cricket, footy or volleyball.

Catch up with friends at your local pool or for a game of tennis. Take the kids to the Zoo or for a bushwalk during the holidays instead of the movies. Turn the TV off and take the family for a bike ride.

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3. Think carefully when you do your shopping. - So many times we over-cater, buying more food than we think we need “just in case” then either end up forcing it on our guests to get rid of it, or having it still in the house tempting you months later. Furthermore, guests bring food over for you as well, just to help out! Don’t be afraid of having a little less food and snacks around. “One never repents having eaten too little”, especially when the food is rich and decadent. If there are leftovers freeze what you can into small portions or throw it away.

4. Enjoy yourself and keep alcohol in moderation - It all contains kilojoules. Most people don’t realize the amount of total energy their drinks contain. It is easy to consume excess calories through drinks over Christmas period that contribute to weight gain. Alcohol also slows fat metabolism. An easy rule is to always have a water between each drink.

5. New Years – It is a time for having fun and enjoying yourself, but remember the healthy habits you are trying hard to form and carry those into the new year. Take the focus off the end goal, and look to the strategies you should be engaging in daily to get you there.

The Eat Smart team is made up of six Accredited Practising Dietitians including Holly Frail, Kerry Leech, Lauren Nugent, Peta Carige, Joe Spelta, and Peita Stanfield. We provide nutritional services to the greater Brisbane area. Our team pride ourselves on providing practical, realistic and individual advice using real food so check out our website www. eatsmartnutrition.com or call one of our clinics to start your New Year in the best way possible, Healthy!

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t s i m i s s e P s v t s i Optim

the winners are......

Now how’s this for an investment!

In 1992 a vacant block of land on the Swan River in Perth, sold for $400,000. The property sold recently for a record $57.5 million. There were of course a few changes like, 3 separate dwellings, a tennis court, cinema and a boathouse for starters.

Don’t you wish you had their crystal ball!

…. The Optimists by a mile!

It is amazing how resilient we are as a Nation. I remember the run up to last Christmas, when we were being told that retail sales would reach an all time low. We were being told to prepare ourselves for 2009, which would see house prices slump by anything between 15% and 40% depending on who you were listening to, and unemployment to reach anything between 7.5% and 20%, depending on which ‘prophet ’ was telling the story.

You may have seen in 2008, as I did, Kerry O’Brien interview an economics professor on the 7.30pm Report who claimed we would see unemployment and slumps in house prices as we had never seen.

In hindsight, does this same professor question why he sold his family home (during the flattest market we had seen for years) and rent a house (during the highest and most difficult rental market, for tenants, we had seen for decades). I’m glad he’s not teaching my children ‘economics’.

He was not alone. It became ‘he who hath the most pessimis tic prediction will get the biggest headline’.

Were these the same people encouraging spending and investment between 2005 and 2007 when our economy, like many free world economies, was racing towards the edge of a cliff?

Yet look where we are today. Unemployment under 6%, house prices rising again, despite 3 consecutive interest rate rises, and the retail sector seemingly trading well leading up to Christmas.

Fortunately, the majority of people just get on with their day-to-day lives, ploughing ahead with a positive and optimistic view, brushing aside the pessimists and doomsayers. Resilience has always underpinned this great Nation, and it is pleasing to see that times have not changed.

Keep smiling

Ted Walton (Local Expert) Principal - Belle Property Belle Property Paddington Principals, Ted Walton and Elizabeth Wright, lead a large team of highly experienced sales agents and property managers with an enviable reputation for results and service plus the rare benefit of an in-house auctioneer.

Ted and Elizabeth moved their business from a mass franchise group to the boutique Belle Property network in 2009 – the same year it was launched in Brisbane.

They instantly recognised the value of Belle Property’s elegant upmarket branding and its exclusive operational focus on Australasia’s premium locations – two highly appealing points of difference for their savvy Inner West clientele.

Selling all types of properties across all price ranges, vendors can list their homes with any agent at Belle Property Paddington and receive the additional benefit of Ted’s award-winning auctioneering services.

Having an in-house auctioneer means Ted has full knowledge of every property and the progress of their campaigns prior to auction day – a significant edge that directly leads to higher prices and an elite value-added service that most local agencies can’t match.

Market Update from John Symond Who would have thought this time last year that 2009 would be one of the best years in decades for every day Australians?

Our economy has been widely recognised as surviving the global financia l crisis extremely well, especially compared with other countries. For every day Australians, the vast majority have kept their jobs and are likely to do so going forward, interest rates are the lowest they have been in 49 years and fuel costs have also been lower.

Our economy should continue to be stronger than most economies around the world in the coming twelve months. Although interest rates are on the way up, I am confident the Reserve Bank Governor will stick to his promise to raise rates gradually, probably peaking around 1.5 to 2.0% above the lowest point by the end of next year.

As good as employment number are, there will unfortunately be a slight deterioration over the coming year, although any rise in unemployment should be relatively modest

Probably the biggest challenge for our industry will be the lack of credit available from the banking sector. While we have all heard that funding has become easier, the major Australian banks are now receiving twice the volume of requests for credit than they were twelve months ago, and from all sectors of the economy. The withdrawal of players such as Citibank, ING and so on has meant that customers, who might previously have used one of these businesses, now need to apply to either the smaller banks, which don’t have the funds at competitive rates, or the large banks, which don’t have enough to lend. The net result is that it is increasingly difficult to get any loan, business or consumer, approve d.

We are already seeing the banks reject around one in four home loan applications and it is likely that small to medium sized business will feel the brunt of the credit shortage. This has the potentia l to slow the economy in the coming twelve months.

The net result over the next year is that an opportunity will emerge for players such as Aussie to grow and maximise our business through our proposition and our unique Aussie Home Loans suite of products. In an environment where consumers will have less choice, Aussie is well positioned to help customers find a better place through our broking proposition and unlike any other competitor; we continue to be able to offer the Aussie suite of product s to our customers. As we gain access to more consistent and wider funding on competitive terms, I look forward to seeing our own brand of home loans once again playing a significant role in our business.

Despite the challenges confronting our Australian economy, I am confident that we will continue to outperform most economies and enjoy another relatively healthy year ahead. Even though rates are on the way up, it will ensure property markets do not overheat and we will see a return to a more normal housing market without the big peaks and troughs of the past. I am also really confident of our position in this market and am excited about the shape our business is in, our partner s and the strategies we have in place to make the most of the opportunities ahead.

For more information call your local Aussie Mortgage Broker Pat Phanekh am on 0438 103 003 or 3248 5000 or at pat.phanekham@aussie.com.au

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Create a Splash this Christmas It’s hot, really hot! So when buying Christmas presents this year give your loved ones something they are going to use, a lot! Get into Beachmums in West Ashgrove for all the latest fashions in designer and performance swim wear for men, ladies and children.

Lucilla and her team have selected the best range to suit every taste and budget and to ensure you get great value for money all their garments are chlorine resistant so they will last and last season after season! Beachmums prides itself on stocking the highest quality brands so you can feel assured that your money is well spent. The extensive range at Beachmums also includes UV rated sun shirts, goggles, caps and fins. For some great stocking fillers Lucilla has brought in the Opro Mouthguard, a professional mouthguard used by the England Rugby team which comes with full fitting instructions for only $24.95, the Mini Eliminator, kids love to spray water in the pool and these little gems will have them squirting for hours, 12.95 and the Aqua sports carry all bag, made of heavy duty nylon mesh with a convenient drawstring and available in pink, purple or blue this is a great gift at only $14.95.

For the big kids Beachmums stocks the ever popular Reef brand of thongs in a large range of colours and men’s, ladies and kids sizes from 19.95, the Mirage range of swim gloves, used to improve stroke or for added resistance in aquaerobic training, just $15.95 and the new Aussie Fit sports towel, made of microfiber and anti bacterial, ultra absorbent, quick drying and with a handy zip pocket for phone, keys and coins, $29.95 and available in 5 colours. All these products make superb Christmas presents for any member of the family but the office team here at Balanced Magazine have a favourite pick – the new Liquid Image Diving Mask (ordered in upon requested) with a built in underwater digital camera and video camera at only $169 will get you enough brownie points to last until next Christmas!!

You can find Beachmums at 13/486 Waterworks Road, West Ashgrove or give them a call on 33661498.

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subscribe FREE online today - DECEMBER 09 - www.balancedmedia.com.au - balanced magazine- 09

Y H T L A E H eroes

H

By Rebecca Kerta

Q & A with Angela Rea RK: Can you give us an insight into an average day for you?

AR: My day starts at 4:45am (it’s easier now that’s it light at this time … winter is different story!!) I spend at least 20mins do some sort of cardio training before I do some weights. I then train clients from 9am (or 6am depending on the day) through to 11. I would then spend some time organizing dinner and doing some domestic chores before going to Studio Plus Health Fitness & Martial Arts to help out with daily business, have lunch, pick boys up from school, back down to Studio to take kids class and then back home to train some more clients. My day usually finishes around 7:30.

RK: What personal goals in life do you still want to achieve?

AR: Goal setting is very important. It keeps you focused and on track with what you want to achieve. I have been very lucky in that I have achieved most of my personal goals already. However there are a lot more to conquer. I would love to travel extensively through Europe, walk the Great Wall of China, Bungy Jump off Victoria Falls, Hot air balloon over game parks surrounding Mt Kilimanjaro.. own a Black Hummer and a pair of Manolo Blahniks !!! Of course I would love to grow old with my gorgeous husband & see my grandchildren have children of their own RK: Being a Mum, business owner and fitness professional you will inspire many people, who has been your inspiriation in life?

AR: My health and fitness has always been very high on my priority list.

My father has always been quite fit and healthy (early morning jogs, his daily exercise routine and his love of outdoors), so from an early age I have had this discipline instilled in me. I see the effects every day of poor lifestyles; such as smoking, drinking excessively and lack of exercise, and it makes me more determined to keep healthy so as to lead a longer and more profitable life.

RK: You have a husband, kids and a business. How do you find time to exercise?

AR: It can be hard finding time to exercise, especially when you have a family to take care of. I like exercising in the morning and because I sometimes have to start work early some days I find that I’m out of bed by 5 to either run stairs/jog or use my cross trainer. I love getting my training out of the way early as I find I am more organized and have no need to rush around stressing out!!

AR: People who inspire me are those people who have come from poor backgrounds, cruel up bringings, and lifestyles that promote an illusion of no hope. However these people don’t give up or use their hardships as excuses, they don’t hide behind their fears or their insecurities… they just Harden Up and get on with it and become successful!! I think Pink is extraordinary, Lance Armstrong is a legend and anyone who has fought off cancer or any other life threatening disease. These are very inspirational people!

RK: What does having Balance in life mean to you?

AR: I like to be organized and have some sort of routine to my day.

Without this my life would be chaos! Due to my busy lifestyle having Balance in my Life is essential. It helps keep stress at bay ,and leads to a more harmonic family life.

Angela’s business, Studio Plus Health, Fitness & Martials Arts is located at 35/302 South Pine Road Brendale, call them on 3205 6292

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“I was very cynical about the fitness industry, ambivalent about my health and held a lot of misconceptions about how personal trainers worked. Marks calm and assured demeanor was a great help. He worked with me, tailoring exercises to taker into account some old sports injuries and a case of hereditary gout that has been a painful barrier to running. 12 weeks later i’d stripped 12 kilograms off my frame” - John, Ashgrove

Axis Health & Fitness have been assisting hundreds of satisfied clients since it began operating in early 2007, we asked Managing Director, Mark Blomeley, what specialised services Axis offers that make his business so successful.

Corporate Health

Would you like to create a workforce that has increased productivity, decreased sick days and increased workplace camaraderie? Axis Health and Fitness has specialised in workplace and corporate health programs since its inception in 2007 and has worked on corporate health programs for Volvo, Nova and Westpac just to name a few.

As well as a healthier workplace our clients tell us that one of the biggest impacts on their company is the increase in friendships and team camaraderie which perhaps has the greatest impact on organisational turnover. Your company corporate health program includes group fitness, boot camp sessions, health profiling, nutritional and fitness seminars, corporate gym management and more!

Weight Management

Achieving your ideal weight can be a life time struggle for most people, mix with that dodgy weight loss programs that don’t work long term and mixed information and it all makes weight loss an absolute nightmare! There is no quick fix to achieving your weight loss goals but through a personal weight loss program with Axis you will receive a complete exercise program that is tailored towards your

current fitness levels, a personalised nutritional plan, ongoing support, coaching and accountability, a personalised exercise and nutritional diary and more. Our goal is to provide the motivation, information and support you require to loose weight and keep it off, permanently.

Injury Management

Whether you have long term back pain or you are recovering from knee reconstruction strength and conditioning can and should play a vital role in overcoming that injury. No doubt you have rightly consulted a physiotherapist or osteopath for your injury but if you want to ensure the injury goes away and stays away, getting your body to optimal fitness, it’s important to takes time and a concerted effort through resistance training to overcome muscle imbalances, strengthen weaknesses and improve your overall body strength to get your body functioning at it’s optimum level, Your package with Axis will include an exercise program designed to target both internal and external core muscle groups, improve muscle imbalances and to improve overall strength, ongoing monitoring and adjustment of your program to suit your progress and a tailored nutritional program if required.

subscribe FREE online today - DECEMBER 09 - www.balancedmedia.com.au - balanced magazine-11

RELATIONSHIP TROUBLES YOU’RE NOT ALONE Many of us find ourselves trapped in a rut from time to time whether that is relating to health, friends, family or business ultimately however they all come back to a fundamental breakdown in relationships.

A common trigger to relationship breakdown is communication, communication is a major key to success in any long term relationship, but after some time it is simple for couples to believe they know all there is to know about their partner, causing a breakdown in communication between the parties.

How often have you been out to lunch and seen a couple in the corner who are probably getting there only break from the other commitments in their life for the entire week but sit there silently in their own thoughts.

Communication breakdown can cause monumental damage to a relationship, often we are all too happy to have countless discussions with colleagues at work, but when it comes to getting home we shut down, causing us to shut off from our families as well.

So, how can you ensure that your family and partner get as much of you as the rest of world, John Maxwell a world renowned Leadership coach and author of the “Today Matters” fell upon the same issues early in his marriage, insisting that by the time he had come home to his wife he had already told his stories and events countless times and couldn’t be asked repeating them again, the way he combated this was to “intentionally hold stories/insights/events from my staff and friends in order to make sure my wife was the first one to hear them and she got the gold not the leftovers” Is this something you could try with your partner?

“If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?” - Stephen Levine

Here are some other ideas to make sure you start to build a better relationship with your partner/family/friend or colleague.

•

• •

Schedule some relationship time everyday – preferably before you sit down to have a drink or watch TV, why not take 30 minutes to talk to your partner about your day or play outside with your family, being home with your family is good, but interacting with them is much better

It’s not all work – spend some time doing something together as a family that is fun and enjoyable for you all.

When You Argue, Do So Constructively - According to denvergov.org, “Arguments all too often turn into

According to relationships Australia “All couples experience problems in one form or another - its part of sharing your life with another human being. The difference between relationships which work, and relationships which don’t, is how well couples deal with the challenges and problems they face in their life together”Don’t be afraid to be open with your partner, openness is part of the communication process don’t simply accept a mediocre relationship, you must be willing to work at it, your relationship depends on it.

•

•

mudslinging events. Stick to the point and avoid dragging out old quarrels. Resist the temptation to bicker about things that have no bearing on the issue at hand. Also, be willing to give a little and compromise” It’s not all about you - Maintain and build supportive networks of friends outside of the relationship. It is not possible for one relationship to meet every need.

Don’t Judge – You may have an urge from time to time to enforce your opinion on your partner, this is not one of those times according to familyrelationships.gov.au, it’s important to “Create a safe space with your partner in which you can both express problems, doubts, fears and weaknesses without fear of rejection or punishment”.

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Christmas time is nearly here and so the New Year will not be far behind! Here are some ideas to get you started Breathing – when the diaphragm works, it pulls air deep into the lungs, which expand, causing the tummy to be pushed forward out of the way, most young people do this naturally, but as we get older the diaphragm stiffens and weakens and we start to use the upper ribs and shoulders more. Try to keep your shoulders relaxed and stretch your diaphragm more by widening around the waist as you breath Posture – Stand tall, chin in, neck long, shoulders down, chest up, tummy in, bottom down, back long, foot arches raised

Balance – Read posture cues above! The pelvis is the key to good balance. Keep it centred and level over your base (feet) at all times. Use the core abdominal muscles that draw the tummy and waist in to hold the torso steady, as you reach and bend for things Nutrition – Balance your life as well as your body by getting good nutrition through wholesome foods and

Adequate Sleep – for healing and recovery from illness and injuries

Flexibility – keep supple in joints and muscles with deep slow stretches done 3-4 times/week. Remember the body can usually go a little further than you think it can. Stop, stretch, wait, breathe, relax and ten go a little further!

Strength – Our muscles lose between 1-2% of their strength each year that we age. Calisthenics (using the body’s weight as resistance) or a gym based weight program such as “Pump” is good for strengthening

major muscle groups such as thighs, calves, hamstrings, abdominals, pectorials, deltoids, “lats” and triceps

Fitness – Cardiovascular (heart/lungs) exercise includes brisk walking, jogging, swimming, cycling, dancing, hiking, gardening etc. It should be continuous for 30 mins/day, although 2-3 sessions of 10-15 minutes each is a better idea if you haven’t exercised for a while. Try to include some faster movements sometimes

Correct Body Movements – When lifting and bending, have feet apart with one foot more forward, hold tummy in, bend knees and hips (partial squat), keep the load close up against your body, don’t let the tummy drop out forward or the back over-arch. When coming up from the squat or lift, push off from the feet and use the legs to boost you up.

When writing, texting or using the mouse, the work surface needs to be just below elbow height to avoid the shoulders becoming hunched up. When getting out of a chair, hold your tummy in and pull yourself forward to the front of the chair using your abdominals muscles. Place the feet under you, then with your tummy braced and firm; push up from your legs “ like a rocket to the moon” Flexible Brain – Keep the brain agile and alert by doing puzzles, crosswords, brain games, memorising shopping list and phone numbers etc. Mental activity promotes blood circulation to the brain to keep brain cells alive.

Many of our chronic aches and pains are due to poor posture and movements habits that have become ingrained over time. Changing these poor habits to good ones means, “rewiring” the brain. It requires alert conscious control and diligent regular practice. This is only possible when the brain is flexible enough to change. Eventually the new pathways are stable enough so that the new correct movements now become automatic.

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Livening up for summer She looks great, doesn’t she, you know the girl in your fitness class who just seems to have a new and perfect outfit every time you see her.

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BEFORE

AFTER

BEFORE

AFTER

BEFORE

AFTER

BEFORE

AFTER

BEFORE

BEFORE

AFTER

AFTER

SHOPAHOLIC? EXPERIENCES NOT THINGS MAKE US HAPPY NEW YORK (Reuters Health) - A new study suggests that money can make us happy if we spend it on the right things.

of psychology at San Francisco State University, noted in a university-issued statement.

It seems that buying life experiences, such as dinner out, interacting with others or theatre tickets, rather than material possessions like the latest designer handbag, leads to greater happiness for both the buyer and those around them.

Howell told Reuters Health that he first began thinking about the link between happiness and income in 2003 when he and his wife had the opportunity to interview poor, indigenous Malaysian farmers about their wealth, income, and life satisfaction.

“The current study,” Ryan Howell told Reuters Health, “predicts that those who spend more of their disposable income on life experiences will be happier because of the life experience, and others (presumably those that also partook in the experience) will be happier as well.”

Why? Because purchasing experiences, as opposed to things, boosts feelings of well-being and vitality as well as social connectedness.

“After finding evidence that the relation between wealth and life satisfaction was stronger in this sample than for the typical American sample -- likely because their money was being used to satisfy physiological needs -- I conjectured that when individuals live in affluence, then they would need to spend their income on purchases that would satisfy their psychological needs in order to be happier,” Howell explained.

“These findings support an extension of basic need theory, where purchases that increase psychological need satisfaction will produce the greatest well-being,” Howell, an assistant professor

To investigate this theory, Howell and San Francisco State University graduate Graham Hill had an ethnically-diverse group of 154 adults reflect on a recent experiential or materialistic purchase.

“Both groups were asked to recall a time within the last three months when they had used their money to acquire an experience or item and were asked to write a short paragraph describing the purchase, as well as their feelings and the environmental cues surrounding the purchase,” Howell said.

Participants rated experiential purchases as more likely to be considered money well-spent, to make them happy, and to make others happy, Howell and Hill found.

The results also showed that purchasing experiences produced happier people regardless of the amount spent or the income of the purchaser.

Experiences also lead to longer-term satisfaction. “Purchased experiences provide memory capital,” Howell noted.

“We don’t tend to get bored of happy memories like we do with a material object.”

Howell described his findings recently at the annual meeting of the Society for Personality and Social Psychology in Tampa, Florida.

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NEW YEAR, NEW CAREER

Getting itchy feet in your current role is very common at this time of the year. The holidays give you time to reflect and the looming New Year promises a fresh start and new adventures. If you are feeling uninspired by your current job and have a passion for health and fitness why not consider a career as a personal trainer? Get paid to inspire, motivate and challenge clients to become fitter, healthier and stronger, the perfect job? It can be, as long as you become an awesome trainer. With the world suffering an obesity epidemic a career in the lucrative fitness industry has become very critical, but not all personal trainers will have successful businesses. To become the best trainer you can be you need to be taught by the best, PT Train College in Newmarket are the best!

I asked owner Vincent Kouwenhoven his vision for the college “One of the main roles of the Personal Trainer is to promote health via education on the benefits of physical activity and exercise in the prevention or management of relevant diseases and injuries. This includes control of the epidemic obesity along with the impact of fitness in developing a happier and healthier life. To do this, the trainer is required to stay ‘ahead of the game’ in relation to the development of new strategies and techniques in their chosen field.

Here at PT Train College our aim is to give you the knowledge and expertise to begin your exciting journey.

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You will learn and gain experience from our lecturers who have been at the industry forefront for many years. This includes indoor and outdoor training, advanced programming plus conditioning principles and business skills. At PT Train College we don’t look to develop just another trainer, but to create an Industry Leader! Vince Lombardi, the world’s greatest coach, said… “Winning is not a sometimes thing; it’s an all the time thing. You don’t win once in a while; you don’t do things right once in a while; you do them right all the time.

Winning is a habit!” At PT Train College our mission is the same. To teach graduates how to become the best in the ever changing world of Health and Fitness. We train industry leaders with no room for ‘second place’ graduates! PT Train College training courses and modules exceed all standard delivery expectations, creating the zeal for you to win! PT Train College proudly states it is the most up-to-date, modern private training College specialising in courses for the next “winning” generation of Personal Trainers. Remember, there is no room in the world for second place!”

The passion Vincent and his team have for their industry is infectious but still is not what makes their graduates so successful. Being a great trainer and loving the fitness industry isn’t enough to ensure success, PT Train will teach you the business side of business, and this makes the difference to a personal trainer having a long and successful career in the industry. I caught up with one of PT Train’s past students to hear about their experience with the college. “I am so glad I chose PT Train, the course, although intense at times, is well structured and the lecturer’s go out of their way to assist us with learning. They’re extremely passionate about what they do and their knowledge gave me a real insight into the fitness industry. It’s so much easier to learn when the teachers love what they are doing, they even managed to motivate me enough to want to go home and study!! The teaching style was very professional, in both a classroom setting and during practical experience in the college gym facilities and nearby local clubs.

As part of the course we participated in work experience at a gym, PT Train arranged this and the gym I did my placement with were so impressed with the skills and knowledge I had gained, that I received two job offers before I had even finished the Cert 3 course. I now work at a large gym and get paid to gain more experience whilst I study towards my Cert 4.

If you are serious about becoming a great personal trainer I would definitely recommend PT Train. Thanks, you guys are ACE!” Well, if like Hayley you want to start a new career in the fitness industry call Vince and the team at PT Training College and enquire about their National / International industry approved full, part-time and correspondence courses today. Get paid to play!

PT Train College is located at 32 Finsbury Street, Newmarket. Call them on 1300788724 for more information or visit pttrain.com.au

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Troy O’Shea

By Rebecca Kerta

Does Detox Work?

They are all over the radio, magazines, television and blogs. Detox diets; and the camps are very definitely divided. People either love or hate the concept of detoxing BUT, does it work?

Personally I think the strangest perception of detox diets is that they are a new phenomenon when in fact detoxing has been around since Biblical times. Detoxing is used to purify the body of all the toxins it has absorbed over its lifetime. When we are in good health it’s a sign our body has adapted to our particular lifestyle and environment; that we’re in-sync with nature’s rhythms and that our personal system has reached a state of balance. When we’re feeling ill or out of sorts, our body is sending us a signal that we’ve lost the balance; that we’ve fallen out of step with natures cycle, both inside and outside.

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Some Popular Detox Options

The Colon Cleanse $275.00. Using a complex blend of herbs that are certified organic. The detox consists of 2 phases, the first, or the Internal Cleanse, which lasts 21 days, and the second, which is called the Colon Cleanse, which lasts 8 days. So the total time required for the cleanse is 29 days. This package is available from www. detox.net.au

The Lemon Detox Diet $110.00. A very well known detox plan thanks to it’s variety of famous followers including Beyonce, Victoria Beckham and Tania Zaetta.

Fasting $0. Sounds dramatic I know, but we actually fast every night when we sleep. We wake in the morning with a coated tongue, smelly breath, puffy eyes and foggy mind, all signs of a good detox! Then we eat “break” “fast”.

Extending this period of not eating for even three days will leave the body cleaner and mind clearer.

Far Infrared Light Detox - The use of far infrared lights to stimulate a detoxing process in the body is a relatively new treatment. The lights encourage a strong natural detox and are most commonly used in infrared saunas amd thermal theraputic massage beds. The benefits are immediate and the tratments affordable and relaxing.

Detoxing and cleansing is a way to reset our personal system and help our body regain its balance. Using herbal formulas, diet changes or fasting we help the body to expel accumulated waste and toxins and to encourage our own self-cleansing mechanisms to work better and more efficiently.

There are many Detox kits being sold in Australia, some of the more well know would be the Lemon Detox Diet, the 48hour Rapid Detox and the 7 Day Detox. These products contain a herbal formulation that mixes to a drink and replaces all other food during the Detox period. Many medical professionals abhor these products and do not sanction their use, but they have a strong following by those who believe if used properly detoxing leaves the body refreshed, cleansed and functioning more efficiently. The pros of pre-packaged detox kits are convenience for the consumer, clear instructions to follow and on line support if required, the cons are lack of nutritional education. The kits contain a pre-mixed formulation, the consumer doesn’t have to research foods or their nutritional value. My personal downside of detox kits is that they are marketed as a weight loss product, therefore people struggling with their weight buy the Detox kits as a “quick fix” but it’s highly likely they will regain this weight

if they don’t educate themselves on what nutrition is required to achieve and maintain a healthy weight range. Most of the outlets that sell these detox products will also stock a range of solutions for effective weight loss including supplements, nutritional advice and publications.

A “Do-It-Yourself Detox needs some preparation beforehand to research the best produce and methods to use, to prepare mentally for the challenge ahead and to plan meals and shopping lists. D.I.Y detoxing involves only eating raw, clean foods and drinking lots of pure water. Eliminating alcohol, drugs, cigarettes and coffee is paramount. Some detox super foods are cabbage, pak choi, broccoli, brussel sprouts, garlic, onions, peppers, artichokes, asparagus, beetroot, pumpkin, sunflower and sesame seeds, oranges, lemons, limes and of course lots and lots of water!

Those who detox regularly claim to benefit from increased energy, clear skin, better immunity and the ability to maintain a healthy weight, all positive reasons to try a detox yourself, just make sure you do your research and select the best detox plan for you. Happy cleansing!

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RS A T S R U O Y with Dadhichi Toth Aries

Taurus

Gemini

Mar 21 - Apr 19

Apr 20 - May 20

May 21 - Jun 20

Your karma is becoming ripe now and this will be evident around the 25th when the Moon indicates that you will make contact with powerful elements of your past. Some event will happen at this time which exposes hidden memories, mysteries or things long forgotten. These recollections will help piece together the jigsaw of your life. How often have you heard it said, or have you yourself said, “What’s life all about?” This time the favourable influence of the planets will give you a peak into the true answers to these questions.

Educational pursuits which you would think would be winding down at the close of the year will actually become stimulated after the 7th due to Mercury and Pluto arousing your curiosity. You’re interested to know more about people even those you’ve known for a long time. They could start to be a little concerned about your sudden interest in the mystery of their past, their interests and other deeper personality traits.

This is the final chapter of 2009 and with Mars and Jupiter doing their thing in the heavens, you will be thinking BIG – really big! (perhaps biting off so much that your jaws are getting tired from chewing ). In the first week you must pace yourself and be careful not to promise more than you can deliver.

You will be excited, the centre of attention and will want to help everyone, friends and strangers alike.

But keep your diary with you everywhere you go as you may not be aware just how much you’re committing to this month.

Cancer

Leo

Virgo

Jun 21 - Jul 22

Jul 23 - Aug 22

Aug 23 - Sep 22

The full Moon on the 2nd suggests that you should take time out with the one you love, get away from it all and reconnect with each other without the distractions of day-to-day life. A brief escape together would be ideal, if you can manage it, especially with Christmas on your doorstep. Stabilising your personal relationships will be high on your agenda in the last month of the year. Around the 4th when Venus forms favourable aspects with Saturn, you’ll be interested in making sure that your future security emotionally is vouchsafed.

Mars and Jupiter oppose each other this month, so you must continue your dialogue with your partner to make sure your philosophies are in harmony with each other. This is of primary importance as I mentioned in the outset of the yearly forecast that this is one of the most notable relationship cycles in 12 years. You don’t want to blow it Leo! Just because you have a prime opportunity does not mean you will make a better reality. All relationships require hard work and in this last phase 2009 you must not let your attention to detail slip.

Between the 8th and 13th you have a chance to revise some of your career objectives. Talk about your proposed changes with your loved ones before presenting your findings to your employers.

It’s best not to do things in secret as others may have a different idea to you and you don’t want to be alarming anyone with radical changes out of the blue. From the new Moon of the 16th up until the 25th this will ensure open and harmonious communications and relationships should be wonderfully satisfying for the festive season.

Libra

Scorpio

Sagittarius

Sep 23 - Oct 22

Oct 23 - Nov 21

Nov 22 - Dec 21

As the year draws to a close, Saturn will impact upon the horoscope of most Librans remaining in their Sun sign for at least 2 1/2 years. Important decisions will need to be made as you become more serious about your life and in particular your work.

Just as a snake as sheds its skin, you too will start to find that certain aspects of your life now need to be jettisoned for you to be successful. Between the 3rd and the 9th do what needs to be done and don’t feel obliged to explain the ins and outs of your own personal process. It really isn’t anyone else’s business.

Some decisions this year will be difficult because you realize that you can’t afford to spend any further time with those are not as passionate about life as you. You must be with people who can share your vision, your love and intensity which are all true Scorpio character traits. Leading up to Christmas and in particular around the 22nd, a journey will act as a catalyst in this respect. You will meet someone perhaps from afar who can meet these new standards and fulfill your needs.

A challenge for the year comes from the reverse motion of Mars at a time when you might be preparing for a wonderful holiday and preparing for fun. Just around the 21st you might discover that you haven’t quite finished off some chore or job and this could leave you feeling worried and possibly even anxious. There may be nothing you can do about this so my sincere suggestion for you is to sort this out after the holiday period, switch your mind off and really enjoy the remainder of 2009.

Capricorn

Aquarius

Pisces

Dec 22 - Jan 19

Jan 20 - Feb 18

Feb 19 - Mar 20

This month is full of romance, mystery and possibly even intrigue as Venus enters your zone of secrets.

You must look beyond the superficial elements of character; dig deep to find the true motivation in others. You’re likely to be swept off your feet by someone promising to fill your life with all those things you feel are missing, only to find later that you’ve been hoodwinked or rather you’ve invited someone to promise you more than they can actually deliver.

You will be pushing yourself rather hard until the 7th when Mercury opts to enter a quiet and intense phase for a while. This doesn’t mean you won’t continue to be a mixture with lots of people surrounding you but your mind is likely to be in drawn and you’ll be more conscious of others’ motivation rather than the superficiality involved in partying and clubbing. You are indeed on a spiritual phase which is continuing the thread of self transformation and a deeper understanding of your involvement with others.

Venus offers you some great luck between the 2nd and the 14th. For those of you hoping to express the creative side of your personality in work it can happen now. Artists, musicians and those in the performing arts generally born under Pisces will find the last month of this year truly uplifting.

Negotiate a better deal for yourself around the 6th if you are not happy with your manager, your personal trainer, accountant or others whose serve you. The advice is simple: get rid of them.

subscribe FREE online today - DECEMBER 09 - www.balancedmedia.com.au - balanced magazine- 23

Christmas Gift Ideas for Women At Balanced were helping to take the guess work out of what to get your wife this Christmas. You have to play your part aswell though here are a few tips to make sure you get the right present for the right women.

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Working after retirement good for your health

By Amy Norton

NEW YORK (Reuters Health) - People who keep doing some work in their field after they retire may enjoy better physical and mental health than those who stop working completely, a new study suggests.

The findings, say researchers, suggest that prospective retirees should consider moving into so-called “bridge employment” as a transition to full retirement.

“In essence, if someone is in a field where part-time work or selfemployment is possible, he or she should consider it as they plan for retirement,” Dr. Mo Wang, an assistant professor of psychology at the University of Maryland, told Reuters Health.

For their study, Wang and his colleagues used data on more than 12,000 workers in a U.S. health study begun in 1992.

Participants, who were between the ages of 51 and 61 at the outset, were surveyed every two years over a six-year period.

Overall, Wang’s team found, people who went into some form of bridge employment reported lower rates of major diseases like high blood pressure, heart disease, diabetes and arthritis during the study period than their counterparts who went straight into full retirement.

The findings were not explained by older age or worse initial health among people who opted for full retirement, the investigators report in the Journal of Occupational Health Psychology.

On top of their better physical health, “bridge” workers also tended to report fewer mental health problems, such as

depression.

The same mental health benefits were not seen, however, when retirees took part-time work in other fields -- possibly, Wang said, because many of these people may have taken those jobs out of financial need rather than choice.

He noted that the lack of benefit could also stem from the fact that these retirees had to adjust to an unfamiliar job position or had to make lifestyle changes.

Bridge work, particularly in one’s accustomed field, may benefit physical and mental health for a number of reasons, according to Wang.

In general, he explained, such work may help older adults maintain the active lifestyles they had during their careers and decrease any stress they might feel from the transition into retirement.

When it comes to mental health, for instance, bridge work may help by allowing people to keep some of the “role identity” that they have formed over their careers, according to Wang.

Staying active in general, not only through work, can also benefit retirees’ physical health, Wang noted. He added, however, that any mental health benefits are likely to depend on the type of activity -- whether it is something that the person truly enjoys, and that helps ease any stress of moving into retirement.

“These findings,” Wang said, “suggest that for retirees and prospective retirees, carefully considering whether to engage in bridge employment -- and if so, what types of bridge employment -- is quite important.”

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Creating a genuine work/life balance “Until you make peace with who you are, you’ll never be content with what you have.” -Doris Mortman

As people continue to work harder and stress more, a downside is often a deterioration of the work-life balance, creating a culture of overworked, frustrated, out of control zombies.

Work-life balance is often seen as more of an enigma, something that is spoken about but rarely achieved, so why is it that some people can seemingly achieve it all whilst the rest of us struggle to find the hours in the day to give to all the things that demand our attention.

According to Nadine Piat Niski, owner of Calibrate Coaching, a personal and group coaching organisation, “It’s really important not to compare yourself to others, the trick is be honest with YOU and to create a life what runs at the perfect pace for your ideal lifestyle. It is very hard to create life balance when you are not sure of what you are striving for.

What are the most important areas of your life that are in need of attention - family, social life, community, study, personal development, finances, health, other interests? ” Why having balance is important

Balance doesn’t necessarily mean giving the same exact amount of time to all the things that occupy your life, it’s about prioritising the important things in life based on your values and finding the necessary time to give to other enjoyable endeavours.

Without balance people generally feel out of control, creating a sense of overwhelm that many take with them throughout their day having an adverse effect on everything they do.

The key is to not try and fit more into your already over packed day it’s about prioritising what’s important, what will help you achieve Balanced rather than try and create a 30 hour day. Lastly, don’t forget that your not alone, you will never totally feel in balance the key is to make decisions on a daily basis that are aligned with your values and ensure you are doing the high priority tasks and events first, don’t feel guilty it’s important to take time for yourself, because if you don’t you wont have as much to share with the ones you love.

Define your values

The first step in creating balanced is to identify what exactly you are trying to balance in the first place, remember you can’t hit a target you can’t see, so identify what it is you really want and who you want to give your time to, whether that be family, work, health, relationships, networking, friends, religion etc.

Schedule It

Many people see the discipline of scheduling as a taking away of their freedom and not having balance, when in fact discipline equals freedom, not only does scheduling your time allow you to remember all things on your “to do list” it allows you to review whether or not you are really giving the time to the things you identified as most important.

Learn to say “NO”

According to the world renowned Mayo Clinic, “Whether it’s a co-worker asking you to spearhead an extra project or your child’s teacher asking you to manage the class play, remember that it’s OK to respectfully say no. When you quit doing the things you only do out of guilt or a false sense of obligation, you’ll make more room in your life for the activities that are meaningful to you and bring you joy.”

Eliminate time wasters

Take a log of your day and identify all the things that are causing you to become distracted away from ultimate objectives, these can be conversations with colleagues, long lunches, unnecessary travel, internet browsing or coffee breaks, if you aren’t willing to eliminate or reschedule these occurrences than your likelihood of achieving the balance you require is unlikely

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Staying fit away from the gym Crunches are the best ab exercises you can do when you’re in a hurry away from the gym, they are great for creating tone and definition and can be easily completed anywhere, whether that be in front of the TV, in the yard or during a walk.

Push Ups

An all time classic, pushups like crunches can be done almost anywhere and are great for toning and building strength in the upper body, working the chest, shoulders, biceps and triceps simultaneously, form is important here so don’t compromise this for numbers Pull Ups

A great exercise to help maintain strength whilst your away, only issue is finding a bar that is suitable put if you can manage this, try and super set this exercise with some push ups and crunches to get a great burn Tricep Tips

Squats

Now that you have sorted your upper body, it’s time to make sure you keep the lower body trim and fit as well considering most of your Christmas will consist of you sitting at a table eating or in front of TV, squats concentrate on the thighs and buttocks area and are great for people who have knee issues Lunges

Similarly to the squats, working the thighs and buttocks, when performing lunges make sure your back is straight and torso is tight, if you can find something to hold whilst performing lunges they will provide an additional benefit Star Jumps

Why not try star jumps or even jump rope as a great way to get the heart pumping, make sure however that you are not spotted as they may think you have had a few too many drinks over Christmas lunch.

0625-NW-N

If you can find a bench, tricep dips are great for toning the triceps, the biggest part of your arm, for the guys it is great for creating

strong muscular arms as it is using your body weight as your resistance.

0625-NW-N

Crunches

Going away for Christmas? Don’t want to lose form whilst your away, here is a selection of exercises you can do in 15-30 minutes a day to help keep you in shape as you indulge in a few extra Christmas puddings.

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Legendary Local Imagine walking into a boutique to find that the person assisting you with the choice of your new outfit is supermodel and style icon Kate Moss or queuing at the deli counter wandering what you need to cook a fabulous meal for your family that night then finding your being served by Jamie Oliver! Imagine having the opportunity to learn from them and get their advice on clothes and cooking, how fantastic! But this doesn’t happen in our every day lives, we can’t get advice from people who have excelled in their field, who are passionate and awe inspiring and how want to share their knowledge and stories with us. Well, he may not know what Manolo Blahniks are and probably can’t create a perfect soufflé but if you are into bikes than this is your man! He rode in the 1972 Munich Olympics! He spun his wheels in the Commonwealth Games in Edinburgh, Christchurch and Brisbane and has coached Australian bike teams here and overseas! Blair Stockwell is a riding legend and wants nothing more than to spread his passion and knowledge of the sport throughout Brisbane.

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Blair is the proud owner of Lifecycle bike shop in Petrie Terrace, Brisbane. When I caught up with Blair we spoke about his vision for the shop and the services it provides. “At Lifecycle our bicycle range is second to none. We offer great choices at all price points, be it road, mountain or cross bikes. When you purchase a bike from us you can be sure it will be the right one for your needs. We will ensure you have the correct frame size and then we will adjust your riding position for the perfect pedalling style. We believe that you must leave without any potential for bad habits. Finally we will sell you what you need not what we think you can afford.” Blair and his team know it’s essential that a rider “fit” his bike perfectly so one of their most popular services provides just that. Blair explains “At Lifecycle we know that whether you’re an elite road racer, off-road adventurer or just cruising for fun and fitness it’s vital that your bike fits your body. I have been bike fitting beginners and professionals alike for over 20 years. Setting customers up correctly on their bikes is vital to ensure the bike performs to its maximum potential and the rider achieves a better ride with less potential injury and associated pain”.

Blair is now combining his years of bike fitting experience with the new A+ Dynamic Bike Fitting System to offer Lifecycle customers the ultimate in bike setup. The A+ Dynamic Bike Fitting System combines computer software and precise video footage, capturing your body in motion, assessing your position and measuring your body angles while cycling. This data is then analysed with Blair’s expert input to improve your position comfort and performance on the bike. A professional bike fit and analysis by Blair will have many benefits for your cycling. The personal riding profile created by the A+ Dynamic Bike Fit System gives you and Blair the information needed to improve comfort, prevent injuries, eliminate pain, increase power, improve efficiency and overall make for a better riding experience. And the good news is that this service is available to all riders, even if you bought your bike elsewhere!

The team at Lifecycle also organise group rides which leave from the shop with the most popular being Saturday mornings.

Beginners are most welcome and the team make a point of catering for female cyclists with introductory group rides and female staff members. Everything a rider could possible want has been taken care of at Lifecycles, the best bike range in Brisbane, maintenance workshops, organised rides, clothing and accessories, finance options for purchases, professional and passionate staff. As Blair added “All of our staff are enthusiastic cyclists and all we want is to spread that enthusiasm”. So if you have been thinking of starting a new sport or already have the bug and just need your bike serviced or custom fitted to you, ride into Lifecycle and get “legendary” service.

Lifecycle is located at 276 Petrie Terrace, Brisbane or give them a call on 3831 2611.

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“No one can get inner peace by pouncing on it�

- Harry Emerson Fosdick

Stress Busters

By Rebecca Kerta

How to unwind from the grind

The majority of men in Australia carry the burden of being the main breadwinner in the household. Not only does this mean you take responsibility for the financial wellbeing of your family but you also spend the majority of your time at work, in fact Australian men now work an average of 63 hours a week! The pressure to perform in the workplace is only marginally greater than the pressure to then return home and provide quality time with your spouse and kids! From boardroom to playroom, from job site to date night, men are expected to walk in the front door and instantly fulfill the needs of their loved ones. Children want to play and read stories, wives and partners want love, attention and communication. Fathers want to spend time with their kids, to play, laugh, educate and guide. Husbands want to nurture, love, spoil and romance their wives, so how do men achieve the balance? How do you leave the stresses of the workplace behind and relax enough to really enjoy your family life? Whether you commute 1 hour every day into the city or run your business in the shed at the back of your property, every man has some time when work ends to travel home, here are our tips to get you relaxed before you walk in the door;

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Breathe –

Altering your breathing instantly alters your mental, physical and emotional state! For example sitting quietly and allowing your breathing to become calmer, slower and shallower can produce a calmer state within a few minutes. So being able to alter your breathing, to temporarily move from ‘automatic’ to ‘manual’ control puts you more in the driving seat of your own emotions and the general rule is deep breathing tends to produce more agitation whilst shallow and slow breathing produces calmness.

Becoming skilled at changing your state through altering your breathing boosts your confidence in your state-management ability so that unwelcome moods become just that - unwelcome. Having the breathing skills to alter such unwelcome moods puts you in charge of yourself.

Music –

“Music soothes the soul”, universally known mantra but do we use it to our advantage? I think women do, many a woman makes cleaning a bit less of a chore with Aretha Franklin’s “RESPECT” or Beyonce’s “Single Ladies” blaring in the background and every woman knows the power of a decent break up song when the love of your life suddenly turns into someone you thought he wasnt! But do men? If you drive to work don’t listen to the news, belt out your favourite Hendrix or Eagles cd, if you cycle or catch the train load your IPod and take yourself somewhere other than the doom and gloom in the paper. Music transports the soul, you just choose the destination.

Count Your Blessings –

What a year? We’ve had tsunami’s, earthquakes, swine flu and to top it off the Global Financial Crisis. Many men have had the worst year of their lives. But when times are tough we should all spend at least ten minutes at the end of every day counting our blessings. Sometimes they are obvious, shining in front of us as if in technicolour, other times we have to think a little longer, dig a little deeper, but they are there. The health of our children, the love and support of our spouses, the laughter of our friends, the fulfilment of our work. When we evaluate why we go to work we realise it’s nearly all about what is waiting for us when we get home. Love, respect, noise, chaos, laughter, cuddles, kisses. All worth it, all blessings.

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Sweating it Out–

The fastest de-stresser of all time! Get a membership at a gym that’s on your way home from work and sweat it out for 40 minutes before you head home. Run around the local park or go for a swim at the beach. Exercise releases endorphins that will boost your mood and you can take out your frustrations on the treadmill or boxing station! Keeping physically healthy not only improves your stress levels but also aids all other areas of your life. Being fitter will keep you mentally stronger and more focused at work and mean you can be around at lot longer for your family as heart disease and obesity are among the biggest killers of Australian men.

Learning to shift between work mode and family mode is a challenge for most men but the rewards for you and your family are great. Imagine walking through the front door relaxed and open with the stress and burden of the work day where it belongs…at work.

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Stress Busters Christmas Gift Ideas for Women Creating a genuine work/life balance Helping Men achieve Balance with their health, wealth & lifestyle