Great Health Guide: June 2016 by Great Health Guide

June 2016

Great

outdoors in

WINTER

Control

Emotional EATING

Finding & Sustaining Romantic LOVE

elfSaware KIDS: Building Friendships

FASTER RESULTS WITH HIIT • SELF-CARE FOR NEW MUMS • IMPORTANCE OF PAP SMEARS • WHAT’S HE THINKING WHEN…?

Contents

DRAW A LINE IN THE SAND

Enough is Enough! Simple steps to help you deal with bullying in the workplace .....Suzanne Henwood....................... 8

SELF-CARE FOR NEW MOTHERS: PART 2

THE IMPORTANCE OF THE PAP TEST

Cervical cancer can be detected readily and reduced by having regular pap smears .....Ljiljana Miljkovic-Petkovic.......... 17

Fitness FASTER RESULTS WITH HIIT

More ways to care for yourself and your new baby

How to exercise faster and more efficiently using high-intensity interval training

.....Alison Mitchell............................ 11

.....Kat Millar.................................... 21

BRUSH, SLEEP, REPAIR, REPEAT!

GREAT OUTDOORS: SHAPE UP IN WINTER

A new toothpaste to combine calcium, phosphorous and fluoride to beat tooth decay and teeth sensitivity .....Dr James Malouf......................... 14 2 | GreatHealthGuide.com.au

Why the great outdoors really is great in the winter .....Tom Holland............................... 26 GHG Disclaimer – please read

Great health

MINDSET GETTING IN YOUR OWN WAY: PART 2

Be more accepting of people, less judgemental and overcome fear .....Kelly Fryer...................................29

ARE YOU THREATENING HIS MANHOOD?

What’s he thinking when... girls do typical ‘guy’ stuff .....Luke Frost...................................32

EMOTIONAL EATING

Steps to take to stop emotional eating before it eats you up .....Andy Anderson...........................36

RELATIONSHIPS TO FIND AND KEEP ROMANTIC LOVE

The single most important factor in finding and sustaining romantic love .....Matthew Anderson.....................40

LEADERSHIP WOMEN IN LEADERSHIP

How an ordinary woman became a fierce leader in the fight against human trafficking

.....Staff at A21.................................44

KIDZ MATTERS HELPING CHILDREN DEVELOP FRIENDSHIPS

Five top tips to help your child develop and keep friendships for life .....Deb Hopper................................48 GHG Disclaimer – please read

GreatHealthGuide.com.au | 3

EDITOR’S NOTE

Identity is not ‘what you do’ - that’s just a function. Identity is actually ‘who you are’. Do you actually believe that you’re a good person, offering a valued contribution to society? Or perhaps your identity has been based on thoughtless words from other people and because of that, you think your life offers little value and worth. I think it’s important that life’s events and people’s words don’t define who we are. For example if you have gone through a marriage break up or become redundant from your job, these events do not need to label you and define your worth. Learn from life’s lessons but don’t allow circumstances to question and frame your value and worth. This month in GHGTM, we have some brilliant articles that help define identity. From Christine Caine, who overcame incredible adversity to found a world-wide organisations to help people, to articles discussing love from Matthew Anderson who summarises identity so eloquently. He says; “…imagine that you have a vessel inside you that is designed to hold love…How large is your vessel? If your vessel is quart sized then what happens if life wants to shower you with a gallon of love? Is your vessel large enough to sustain your need for love? Who decided how large your vessel could be?” So reframing Matthew’s question … ‘who decided your identity’? If you’re not happy with who you have become, then believe that there’s always a new day to become that person you’ve always wanted to be. Start today. Kath x Founder

...... 4 | GreatHealthGuide.com.au

©DepositPhotos/ninanaina; Whitehead Studio

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This month I’ve been thinking more about identity – it may seem like a small thing but identity is actually the hinge around which our entire life revolves. Your identity is ‘who you say you are’ and it affects everything – your thoughts, decisions, your circle of friends and also how well you bounce back from adversity.

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TEAM GHG FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS

Helen J. Dodd, William A. Dodd

DESIGNERS

Olha Blagodir, Weng Yee Leong, Oleksandra Zuieva ......................................................

CONTRIBUTING WRITERS

A21, Andy Anderson, Matthew Anderson, Luke Frost, Kelly Fryer, Suzanne Henwood, Tom Holland, Deb Hopper, James Malouf, Ljiljana Miljkovic-Petkovic, Kat Millar, Alison Mitchell.

OTHER CONTRIBUTORS

Front Cover Image: Buckland Luxury Retreat, Bright, Victoria, Australia. Photographer: Jamie Durrant via View Retreats.

ADMINISTRATION

Weng Yee Leong, Tiana Tischler

CONNECT WITH US:

E: CustomerCare@GreatHealthGuide.com.au P: +61 (0)7 3394 8263

SUBSCRIBE: W: www.GreatHealthGuide.com.au

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GIVE

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pack valued $46.85

....Want soft and smooth skin? Buddy Scrub is your new friend with benefits. WWW.BUDDYSCRUB.COM.AU Prize shipped to Australian address only. Closes 30/06/16 at 11.59pm (AEST)

B O O K S

ORGANISE YOUR HOME: De-clutter, De-stress

Is your clutter taking control of your life? MaryAnne Bennie is an organising expert, speaker and director of in8 home office and life organising. Organise Your Home will show you how to use the in8steps system and organise your entire home without turning it into total chaos in the process. Work at a pace your lifestyle allows and use this tried-and-tested system to completely overhaul your relationship with your stuff.

SECRETS OF ONLINE ENTREPRENEURS How Australia’s Online Mavericks, Innovators and Disruptors Built Their Businesses... And How You Can Too. This is the ultimate ‘how to’ guide for creating, building, and selling an online business. Packed with inspiring stories of how some of Australia’s most successful online entrepreneurs built their businesses.

WEIGHT TRAINING FOR DUMMIES, 4th Edition

Tone up, burn calories, stay strong: Get started with weight training by offering trusted and straightforward guidance on the latest circuit and resistance training. All-new information on the highly popular bodyweight and High Intensity Interval Training (HIIT). Combine weight training with other exercise to properly strength train. This promotes bone strength, which can significantly reduce your odds of developing osteoporosis.

HOW TO SUCCEED IN

Creating a Life You Love

12 MONTHS:

Step into the more fabulous version of your life: Your ultimate guide to turning your dreams into reality. Author Serena StarLeonard is living the dream herself, having practiced what she preaches. She shares the secrets that will get you the life you’ve always wanted. It’s not a get-rich-quick scheme, but a one-year plan to stepping out of your rut and the key that opens the door to a more fabulous version of your life.

USEFUL BELIEF:

Because It’s Better Than Positive Thinking The new way of overcoming life’s challenges: Useful Belief turns the “be positive” industry upside down with a fresh and modern approach to achievement. It discusses self-awareness and an improved approach to business, parenting and relationships. Thinking “useful” is better than thinking “positive. It shows you how to frame your challenges to make them surmountable.

6 | GreatHealthGuide.com.au

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great health

ÂŠ Depositphotos.com/ AnnaOmelchenko

in the Sand: Part 2 Words Suzanne Henwood

Design Oleksandra Zuieva

ÂŠ Depositphotos.com/filmfoto

Draw a Line

n the previous article we looked briefly at

Step 2 – Create the question - what do

what bullying is and discussed some of the

you want?

harsh and real impacts that it can have on

people. In this and the following article, I want to share with you some simple tools to help you say ‘It is not OK’; ‘Enough is enough’; ‘I am worth more than this’.

Often when we are having a hard time, we focus on what we do not want – what we want to move away from. While this can be a useful initial form of motivation, an even more effective motivational tool, can be to find

If you are ready to walk away from bullying –

something you want so much that nothing will

once and for all, put these steps into practice.

stop you driving towards it.

Make them become a habit so that you can start to build the life you want to lead.

So – what is it that you want? Write a question and say it to yourself daily, because saying

Step 1 – Decide you want things to change

this out loud every day, several times a day,

NOW and declare it:

will create a new neural pathway in your brain.

The first step is arriving at the point where you really want to change. If you accept that you cannot change other people’s behaviour, then the only control you have is to change something inside of you. What we know is that by making the change, to not accept bullying behaviour, you also change the system within which you live and work.

Make a clear decision that enough is enough. Say out loud to yourself: ‘This bullying stops here and now!’

Yes, it changes the structure of your brain, which is the most powerful thing you can do to move yourself beyond accepting the old way of being bullied. Questions might be: • How many ways can I show people that I believe I am more than enough today? Think of specific ways that you can put this into action. • How can I compassionately stand up for myself in an appropriate way today? • How can I be authentically me today and

By saying it out loud, it will be processed in a

know that I am valued and accepted?

different part of your brain and this helps to reprogramme your Reticular Activating System

Choose one of these, or create your own,

(RAS) to move you towards a new future. The

something so meaningful to you that you will

RAS acts like a filter that determines what you

make it a habit to focus on daily. Commit to

pay attention to and what to ignore. It’s like

saying it out loud daily so that you set your RAS

your own internal GPS, setting the direction

to solve this problem for you in a compassionate,

for your life.

safe and effective way. Neuroscience has shown

GHG Disclaimer – please read

GreatHealthGuide.com.au | 9

new choices and new neural pathways will generate different results for you, regardless of what is going on around you.

...............

us that by resetting your filters you can make

you create a stop sign that comes up as soon as you say anything negative to yourself? STOP! Pause and smile, recognise that was the old you or someone else’s voice that often criticised you. Then, decide what you, as your own best friend, would want to say instead. Initially you may not believe the new words but say them anyway. Over time, you will become even more open to this new way of thinking, wondering how you accepted those old ways of talking to yourself.

Create your own question. By saying it out loud daily, will set your RAS to solve this problem for you.

These three simple steps when practised daily, will totally transform how you are experiencing what is going on around you. Begin to honour and respect yourself so much, that it changes how others see you too. This does not negate their behaviour. Bullying is wrong – plain and simple but until we find a way to eradicate it, the next best

critic. Start to be aware of any self-talk which is not supportive and do whatever you need to change that. Imagine that you are talking to your best friend – how would you talk to him/ her? Now become your own best friend and talk to yourself with the same love and respect. Have you ever thought that you can change your self-talk and change its impact? For example you can change your voice to a cartoon character, Donald Duck for example, so you cannot take it seriously. Try it – say something negative that you would often say to yourself, but make it sound like Donald Duck’s voice. It changes the way that you perceive it, doesn’t it? What happens if you turn it down, or change the speed? This changes its impact as well. What if 10 | GreatHealthGuide.com.au

thing you can do is to find a way, so that it doesn’t bother you, no longer controls you and no longer gets inside your head.

Become your own best friend and talk to yourself with the same love and respect. In the next and final article in Great Health GuideTM, we will look at three more steps to ensure that you have more than enough tools in your tool box to really step into the confident you who has reconnected with how awesome you are. Dr Suzanne Henwood is an Associate Professor in Health and Social Sciences and a Master Trainer of mBIT multiple Brain Integration Techniques). She can be found through her website. GHG Disclaimer – please read

We are often our own worst enemy and harshest

............................................................................

Step 3 - Watch your self-talk – and change it:

Self-Care for

ew Mothers: Part 2

eing a new mother can be a wonderful experience, but if you are feeling poorly then it can be difficult

to enjoy this time to the fullest. Taking care of your mind and body will allow you to cope with the stresses, such as sleep deprivation, placed on you during this time and it will also have a flow on effect to improve the health of your baby. GHG Disclaimer â&#x20AC;&#x201C; please read

....................................

ÂŠ Depositphotos.com/monkeybusiness

Words Alison Mitchell

Design Oleksandra Zuieva

Part 1 of Self-Care for New Mothers was covered in the April issue of Great Health GuideTM . I shared some key ways to care for yourself after having a baby including taking time for yourself, practicing mental stillness and ensuring that you were obtaining adequate nutrition. Below are some more ways to care for yourself after having a baby. GreatHealthGuide.com.au | 11

1. MEAL PREP: It’s not uncommon for new mums to sacrifice their good eating habits due to lack of time to cook, often resorting to take away food

The best meal to cook is one that can be eaten with one hand while holding baby on your lap.

or to meals that are quickly thrown together and don’t contain the variety of nutrients that a new mother needs. If possible start making and freezing some healthy meals while you are pregnant, but if you haven’t been able to do this you can start meal prepping now. In addition to freezing meals in advance, you can also try the following ways of building up your meal reserves. • Make extra servings for dinner and set them aside for lunch the next day.

2. MOVE AND STRETCH: Every day for 5-10 minutes, perhaps while you’re in the shower or before you go to bed, stretch your neck, arms, back and sides. You can find plenty of short yoga routines that you could follow on YouTube. Try to make this a daily ritual. Lifting, holding and feeding baby can take its toll on your body and muscle tension can lead to low moods, poor sleep and reduced milk

• Take an hour or two a week to make a big

supply. If possible get a monthly massage to

meal that you can separate into portions

aid in the reduction of muscle tension as well.

and freeze. • Prepare your breakfast the night before so that it is ready to go in the morning. • Organise groceries to be delivered either by ordering from companies which ship variety boxes or order online from the supermarket. Ideally start this before

After the first 6 weeks aim to go for a walk outside with your baby, every couple days for about 30 minutes. It’s a great way to get some fresh air and a change of scenery but walking is also an excellent way to keep fit without placing strain on damaged and tired muscles from pregnancy, childbirth or C-section.

you’ve given birth so that you don’t have to stress about it now. • Ask some friends or family members to bring you some meals. When deciding what to cook, I have found

Walking outside with your baby is a great way to get some fresh air, a change of scenery and regain your fitness.

it best to have a meal which could be eaten with one hand and wasn’t too hot

3. TALK TO OTHER GROWNUPS:

as I often held my baby on my lap while

It’s so easy to lock yourself away with baby

eating - a newborn’s schedule is rather

and forego spending time with other friends

unpredictable.

and family. When the excitement of new baby

12 | GreatHealthGuide.com.au

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comes back to you to reach out for interaction with your adult friends. I consider this to be important for a few reasons: it helps you to maintain relationships which so easily can dissolve during this period of life, it keeps you mentally active and it gives you an opportunity to talk about how you are feeling and coping. In addition to keeping in contact with your existing

friends,

recommend

making

connections with other mothers by joining local mothers’ groups or perhaps attend Australian Breastfeeding Association meetings or access information from their website.

...........................................................

wears away visitors start to dwindle, so it

This can be both a blessing and a curse since while we can usually find an answer within minutes to questions such as ‘Why does my newborn squeak/snort/poo green’ etc., it’s easy to come across comments or articles that make you feel inadequate or judged. There are likely to be plenty of friends, family or acquaintances that will tell you what worked for them as well but remember that this may not always be the best thing for you. It’s great to get information but there is rarely one right way to do things so trust your own intuition and do what’s right for you and your baby. Taking care of yourself as a new mother is just as important as taking care of your baby. Look after your body by eating well and keeping active and look after your mind by practicing mental stillness and maintaining contact with friends and family.

Trust your own intuition and do what’s right for you and your baby. Alison Mitchell is a Naturopath based in Windsor and Bella Vista, NSW, Australia. She

There was a time when we used to have a network, or village of people surrounding us that provided guidance when we had doubts about child-rearing. But now we are not surrounded by this small intimate group of trusted people, instead we now have the Internet. GHG Disclaimer – please read

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4. FOLLOW YOUR INTUITION:

is passionate about helping people reclaim their health and vitality by blending traditional healing methods with the latest research. She has an interest in women’s health and digestive issues. She believes that life is meant to be enjoyed and that good health is one of the best ways to do this. Connect with Alison on Facebook or through her website. GreatHealthGuide.com.au | 13

rush, sleep,

the form of diseases and ailments. Whether viruses, bacteria or plagues,

we have confronted debilitating adversity to our health and collectively survived as a race. Mankind has the capacity and ingenuity to develop cures and remedies in response to the overwhelming threats experienced by our species. Much like the flu and chickenpox, 14 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

tooth decay is one of the most prominent afflictions we diagnose in contemporary society. Decaying of the teeth has a long and illustrious history and even topped the list of leading causes of death in the medieval ages. Yet, despite our scientific and medicinal progression, tooth decay still haunts us to this day. You’d be amazed to know how many people in Australia suffer from tooth decay. GHG Disclaimer – please read

umanity has always faced hurdles in

Words Dr James Malouf

....................................

Repair, Repeat!

The data show that one in two, 12 year olds

Generally, most toothpaste only provides

and one in every three adults, aged 25 to 44,

protection for a few hours. New BioMin-F

suffer from tooth decay.

and its ground breaking chemical compound provide protection from the acidic nature of

Prevent tooth decay while you sleep.

everyday consumables for up to 12 hours. This development also offers substantial relief for not only tooth decay, but also for sufferers of sensitivity. A fact emphasised by the professor

Science and medicine are able to create new

who led the development, Robert Hill,

ways to combat the challenges our world

Chair of Dental Physical Sciences at Queen

throws at us. In the realm of dentistry and

Mary University of London. He said, ‘This

oral hygiene, scientists at the Queen Mary

breakthrough innovation could significantly

University of London, have developed a

reduce dental decay and also tooth sensitivity

new toothpaste ingredient that restores vital

problems which are often experienced by

minerals from tooth enamel, treats sensitivity

people eating or drinking something cold’.

and better yet prevents tooth decay while you sleep. The breakthrough has been endorsed by pharmaceutical company BioMin, with the product called BioMin-F. This new toothpaste slowly releases phosphate, fluoride ions and calcium over 8 to 12 hours, forming what’s known scientifically as fluorapatite. This is the game changing ingredient that restores enamel minerals to teeth to protect them from acidic elements that cause tooth decay. Plain and simple, the combination of calcium and phosphate in the toothpaste help rebuild, strengthen, and protect the structural integrity of teeth, thus providing a preventative remedy to the world’s most prevalent disease.

Fluorapatite restores enamel minerals to teeth, which protects them from acidic elements that cause tooth decay. GHG Disclaimer – please read

‘The technology behind BioMin is not however exclusively designed for toothpastes,’ added Professor Hill. ‘It can also be incorporated in other professionally applied dental products such as cleaning and polishing pastes, varnishes and re-mineralising filling materials.’ The great benefit with this breakthrough is in the long lasting protection it offers. ‘It is also much more effective than conventional toothpaste where the active ingredients, such as soluble fluoride, are washed away and become ineffective less than two hours after brushing,’ Professor Hill concluded.

This toothpaste offers substantial relief for not only tooth decay, but also for sufferers of sensitivity. Co-Founder of BioMin, David Gillam, pointed out that tooth sensitivity is caused by open GreatHealthGuide.com.au | 15

is effective as it fills the tubules with acid resistant fluorapatite, which blocks hot and cold elements being transported inside the tooth. BioMin-F is still being patented but the future of dental health is promising. The rollout of the new toothpaste is yet to begin with the product expected to hit the shelves of retailers and supermarkets by the end of the year. This is a real game changer in dental innovation and depending upon consumer

..............................................

tubules in the teeth. This new toothpaste

preference, it will radically minimise tooth decay. Dental disorders will be around for as long as we have bacteria. What this development does however is mitigate the risks involved in the daily exposure your teeth have to harmful consumables and additives. The new ingredient allows for longer protection time and greater coverage. There will always be reasons to visit the dentist, as they cater to a broad range of services regarding oral hygiene, yet a daily application of this new toothpaste will help minimise the possibility of developing tooth decay - the most prominent ailment of teeth. We have a long way to go before we can eradicate

the

worldâ&#x20AC;&#x2122;s

most

prevalent

disease - a long way. Fortunately, we are blessed with great minds and institutions working to produce methods to counter the harmful and potent disease of tooth decay. We are in a much better position now, with progression also in treating sensitive teeth. The future looks like the perfect dental smile - bright. Dr James Malouf currently runs his own practice in Brisbane called Malouf Dental. In 2008 he graduated as a dental surgeon from Griffith University and opened Malouf interest

cosmetic

dentistry, implant

dentistry and orthodontics and prides himself on his compassionate approach to providing patients with results that go beyond their expectations. 16 | GreatHealthGuide.com.au

GHG Disclaimer â&#x20AC;&#x201C; please read

ÂŠ Depositphotos.com/g_studio

Dental in 2009. James has a particular

MPORTANCE OF THE PAP TEST Words Dr Ljiljana Miljkovic-Petkovic

a problem is a nice thing to have. Though cancer is a devastating issue

which touches lives the world over every day, it is somewhat comforting to know that, in the case of cervical cancer at least, there are measures you can take to minimise the risk of it impacting on your life. This brings us to the topic of the Pap smear or the Pap test and why GHG Disclaimer – please read

....................................

aving a measure of control over

Design Oleksandra Zuieva

it’s so important to make it a regular part of your healthcare regime.

WHAT IS CERVICAL CANCER? Cervical cancer is the fourth most common cause of death from cancer in women, making it no trifling matter for the health industry. The only reason it doesn’t rank higher on that list, is GreatHealthGuide.com.au | 17

thanks to initiatives such as a Pap smear, which

will miss the early precancerous signs, which

can have a huge effect on the survival rates of

is why it’s essential to have regular check-

women who encounter the disease. Cervical

ups. These don’t have to be particularly

cancer affects more than 500,000 people

frequent: current recommendations are

worldwide every year but when caught early

once every two years for women over 21, but

the survival rate is very high, which is why Pap

they should occur with regularity. Cancer

smears are so important.

can occur at any time and leaving more than two years between tests will give any

PREVENTION IS BETTER THAN A CURE: A Pap smear can detect precancerous cells before they develop into anything nastier. This makes them much easier to treat and the survival rate of women who discover cervical cancer in this precancerous stage approaches

abnormalities in the cervix, a greater chance to develop past precancerous forms.

Current recommendations for the Pap test are once every two years for women over 21.

100%. The treatment of these early symptoms is much less intense, much less traumatic and far more successful than treatment at a later stage of cancer.

WHAT’S THE PROCESS? The first concern for many women is whether or not the procedure will be painful or

A quick and simple Pap smear test can detect precancerous cells before they develop.

uncomfortable. The good news is that getting a Pap smear should not be in the slightest bit painful: if it is then you should inform your practitioner and ask them to modify their technique. Whether you find the procedure

A QUICK AND SIMPLE TEST: Obtaining a Pap smear is not a lengthy, difficult or painful process, taking just minutes out of your day once every two years. Finding the time to make an appointment could be lifesaving. When the procedure is so easy there truly is no good reason not to do so.

IS ONCE ENOUGH?

uncomfortable or not, will depend largely on how relaxed you are in such an environment. Some women may find the experience intimidating or embarrassing, but the truth is that the practitioner performing the exam is a trained professional performing a potentially lifesaving treatment; there is no reason to view it as anything other than routine. Of course, your own personality will have a large effect on how you find the process, but it’s

No test is 100% accurate and the same is true

important to keep in mind that it could save

of the Pap test. It is possible that a single test

your life.

18 | GreatHealthGuide.com.au

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from both inside and outside the cervix and these will be tested to check for abnormalities. A cervical brush is placed within a speculum to gather cells and allows the genital area to be properly inspected. The cells are then smeared onto a glass slide for microscopic inspection by a pathologist. The sampling of cells takes just a few moments and while the sensation may not be entirely pleasant, it will certainly not be painful.

A GREAT SUCCESS STORY: Pap smears are one of the greatest success stories when it comes to cancer prevention.

ÂŠ Depositphotos.com/efired

In Australia, since organised screening began in 1991, incidences of cervical cancer have dropped by an average of 4.5% per year. This is a remarkable achievement that can be maintained into the future simply by taking it upon yourself to undergo regular GHG Disclaimer â&#x20AC;&#x201C; please read

...........................................................................................

During the exam, samples of cells are taken

screening. Every year, 1200 women are saved from cervical cancer through regular Pap screening. Make sure that you give yourself the best possible chance of being among the number of women saved from this devastating cancer.

Every year, 1200 women are saved from cervical cancer through regular Pap screening.

Ljiljana

Miljkovic-Petkovic

has

vast

experience in obstetrics and gynaecology and has been treating and assisting women throughout their pregnancy journeys for over 15 years. Dr Ljiljana earned her MD, specialty training in Obstetrics and Gynaecology and Ph.D. at the University of Belgrade in former Yugoslavia. She currently resides in Newcastle, practicing at her own private clinic. GreatHealthGuide.com.au | 19

Â© Depositphotos.com/ ayakovlev_com

FITNESS

ÂŠ Depositphotos.com/belchonock

faster

esults with HIIT Words Kat Millar

Design Oleksandra Zuieva

Interval

Training

(HIIT) has been popular for many years. Fitness centres are offering

a wide range of HIIT classes and HIIT fitness videos have been flooding the market. HIIT is motivating individuals of all ages and fitness levels to engage in exercise and to promote physical fitness and conditioning.

WHY IS HIIT TRAINING SO POPULAR? 1. It suits a wide population HIIT training can easily be modified for people of all fitness levels and special conditions. 2. It is easily adaptable HIIT workouts can be performed on all exercise modes including cycling, running and elliptical cross-training as well as in many group exercise classes such as Tabata and ‘boot camp’ style classes. 3. It saves time HIIT seems to be many people’s dream because it is effective but can be done in less time than many traditional workouts. So although HIIT workouts are tough, the consolation is that they are short. 4. It burns more calories HIIT workouts tend to burn more calories than traditional workouts, especially during the post-exercise period called the ‘Excess PostExercise Oxygen Consumption’ (EPOC). It’s also known as ‘after-burn’ and it’s the gift that keeps on giving! 22 | GreatHealthGuide.com.au

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igh-Intensity

5. It satisfies short attention spans Many people nowadays seem to prefer getting their workout done quickly. We live in a fast paced world so exercise needs to be a non-time consuming option to fit around our daily lives. For this reason, HIIT is popular as it decreases gym-time. WHAT ARE THE SAFETY CONCERNS WITH HIIT TRAINING? HIIT is a beneficial method to use to enhance the effects of your exercise sessions however, it’s important to note that it comes with some safety concerns. Before commencing HIIT exercise program, it is very important to check with your GP regarding your age, level of fitness and other health issues that you may have.

Everyone considering incorporating HIIT should be aware of the three issues, in order to avoid strain or injury. HIIT is advanced training and so it can be fierce. THESE ISSUES ARE: First: When you’re doing HIIT and really pushing yourself, your joints and your posture need to be cared for as it can put excess pressure on them. It is wise to first adopt a correct posture and ability before incorporating HIIT. Second: You should begin by building up GHG Disclaimer – please read

your stamina and strength before upgrading

recovery sessions and weight sessions on

to HIIT. If you’ve had a sedentary lifestyle

the other days.

or haven’t done a lot of physical exercise recently, you definitely want to increase your aerobic fitness base before you start taking on HIIT training (anaerobic training).

5. Work:rest ratios - Decide your work to rest ratio. This is written as work:rest. This could be 1:2 (e.g. 30 seconds work, 60 seconds rest), 2:1 (e.g. 20 seconds work,

Third: You also need to make sure you

10 seconds rest) and countless other

have good body awareness before trying

options.

new or complex moves or doing some advanced techniques, such as plyometrics (which are exercises where muscles exert maximum force in a very short period). Ensure not to push yourself too hard; listen to your body.

6. Variety - Take a blank piece of paper and draw some shapes; each one representing a varied approach, for example: Ladders, Pyramids, Zig-zags, Triangles, Circles or Squares. Then fill them in with different exercise ideas. You can also write all different styles of basic movement patterns

When adapting your work-out and developing

to make sure you’re not stagnant in your

a HIIT program, I recommend you consider

exercises. The sky is the limit and you can

the following 6 areas:

be as creative as you like to keep your body and brain engaged and interested.

1. Mode – Decide the way in which you will exercise, which depends on the equipment and/or environment that is available to you. 2. Duration - Decide how long you want to train for in each session. 3. Intensity - Decide the intensity by setting up your sessions with a variety of heart rate ranges: your minimum and your maximum

HIIT is not the ‘be-all and end-all’. It should not necessarily be a replacement for your fundamental training, but could be a great addition to your foundational training plan.

which you can track using a heart rate monitor. 4. Frequency - HIIT is very intense and so I

As you can see, HIIT is a very effective and creative way of training.

would not recommend you do it every

So now you have a mash-up of all sorts of

day as it needs a longer recovery time.

cool stuff to try to really challenge your body

Therefore, I suggest doing HIIT 2-3 times

towards a great result. Write a few ideas down

per week so that you can keep up your

that you’d like to start with and go for it!

GHG Disclaimer – please read

GreatHealthGuide.com.au | 23

Kat Millar works with people globally to improve their health, confidence and energy. Since 2003, through her coaching, training, online programs and seminars, Kat has helped almost a thousand people to achieve their goals. Kat is an awardand NLP practitioner and has a passion for nutrition and behavioural psychology. Kat offers a range of programs for total body transformation and can be contacted through her website or her Facebook page. 24 | GreatHealthGuide.com.au

GHG Disclaimer â&#x20AC;&#x201C; please read

ÂŠ Depositphotos.com/stokkete

winning figure competitor, fitness lecturer

An Exclusive Health Membership

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䤀渀猀瀀椀爀攀礀漀甀⸀⸀⸀

㄀㈀䠀攀愀氀琀栀䄀挀挀攀氀攀爀愀琀漀爀爀攀挀椀瀀攀猀

䤀渀昀漀爀洀礀漀甀⸀⸀⸀

㄀㈀䠀攀愀氀琀栀䄀挀挀攀氀攀爀愀琀漀爀愀甀搀椀漀愀爀琀椀挀氀攀猀

一漀甀爀椀猀栀礀漀甀⸀⸀⸀

㄀㈀瀀攀瀀甀瀀猀昀漀爀洀漀琀椀瘀愀琀椀漀渀 ☀ 攀砀挀攀氀氀攀渀挀攀

䔀洀瀀漀眀攀爀礀漀甀⸀⸀⸀

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CLICK TO AWAKEN

GHG Disclaimer – please read

GreatHealthGuide.com.au | 25

Great Outdoors Shape up in Winter Words Tom Holland

departure. But the changing of the

seasons shouldn’t change your attitude about workouts and fitness routines. The dropping temperature offers new and exciting ways to keep the summer bodies that we worked so hard to earn. What are we talking about? Here are five fitness perks to look forward to this winter:

26 | GreatHealthGuide.com.au

1. More excuses to escape the gym: During the cooler months, you might not miss those unbearably hot summer days that keep you inside, but you may miss your daily dose of Vitamin D. Outdoor workouts offer the perfect time to soak up this natural mood enhancer, even if you aren’t in direct sunlight. So consider taking a break from the gym and getting out into the crisp air, weather permitting of course! GHG Disclaimer – please read

fly by and many of us dread summer’s

.........................................

he warmer months always seems to

Design Oleksandra Zuieva

2. Work out when you want: Higher temperatures can be an inhibitor to a longer workout, often bogging us down from (literally) going the extra mile. Summer can

layers, this is the perfect time of year. Indulge in what feels like a brand new wardrobe by digging out your favorite winter gear, without having to spend a cent to do so!

even force us to wake up earlier to ‘beat the

So, while the change in seasons may seem to spell

heat’ but if you’re not a morning person, this

the end of sunshine and outdoors activities at first,

can be an extremely difficult approach. Colder

let it be a catalyst for a new lease on life instead.

weather allows you to tailor your workout routine to your energy levels, while also giving you more of that much needed sleep. 3. New season, new you:

Embrace the cool, clear days of winter and get active in the fresh air and sunlight.

The new season can also be looked at as a new beginning to focus your efforts on a healthy lifestyle. Whether that’s eating more nutritious foods, tackling a seasonal fitness challenge or committing to walking every day, approach the change in climate as a new chapter toward a healthier you! 4. Get out and enjoy the scenery: Whether you’re a runner, a biker, a hiker or just an all-around outdoor enthusiast, the shift in colder temperatures has the power to transform old trails into fresh ones. With the changing colors of the leaves or a fresh layer of white powder, experience the outdoors for what feels like the first time again. Use this time as an excuse to get out and explore new roads, trails and places

you’ve never been before. 5. Building a ‘new’ wardrobe:

Tom Holland is the official Bowflex fitness advisor. He is an internationally-recognised fitness expert, exercise physiologist and

Admit it — you’re probably getting tired of the

certified sports nutritionist with over two

same workout tanks and shorts combinations. If

decades of experience in the industry. Tom

you’re excited to dig out your favourite workout

can be contacted via his website.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 27

ÂŠ Depositphotos.com/Sarunyu_foto

mindset

ÂŠ Depositphotos.com/gpointstudio

Getting in Your Own Way: Part 2 Words Kelly Fryer

Design Oleksandra Zuieva

n the previous issue of Great Health GuideTM,

My mum who had always, until recently, been

I discussed the Comparison Syndrome and

uncomfortable with her weight and how

Say ‘No’- with politeness. In this article I

others perceived her and this was passed on

want to share two more common situations

to me, with me believing that I couldn’t wear

that often confront us: Judgement Day and

certain things because of how I would be

The Fear Factor.

judged by others.

Getting in our own way, filling our heads with ‘ifs and buts’ and waiting for tomorrow can hold us back. We blame other parts of our lives and as long as we can keep shifting the blame elsewhere, we always have a reason to stay right where we are, letting our own thoughts and actions get right in the way of where we want to be, in the safe protection of ‘ifs and but’s.

Accept yourself for who you are, become more accepting of those around you and less judgmental. Take away points: • Be comfortable with who you are

1. JUDGEMENT DAY – DISSOCIATE YOUR THOUGHTS I want to tell you a quick story…

• When you judge people, ask yourself what it is within you that you need to work on • Reflection is a powerful tool

Once upon a time a there was a woman who judged the way people looked, how they

2. THE ‘F’ WORD –

spoke and how they interacted with others.

HOW TO OVERCOME FEAR

She went to a coffee shop, sat quietly for an hour and during this time watched people as they walked past, as they entered the coffee shop and as they interacted with others. She noticed her thoughts and let them go - Dissociated. When she reflected on her thoughts that evening, she noticed that what she had been judging others on, were the negative thought patterns she had about herself, her weight, how she looked and how she spoke. When she learned to accept herself for who she was, she became more accepting of those around her and less judgmental. It’s a true story, about me. 30 | GreatHealthGuide.com.au

Fear and excitement trigger the same physical reaction in our bodies and the only way to differentiate between the two is how we see them in our brains. A couple of months after starting my first business I was on my way to deliver a talk to women in a business forum arranged by a large bank. Whilst I had spoken many times before, it was on behalf of my company. The large corporation that paid me a wage in return for hard work and I had always had their brand behind me. This time, it was just me. Me, my business and my brand. No large company, no large brand, just me. GHG Disclaimer – please read

in my car when I started getting butterflies in my stomach, my heart was racing, my breathing becoming more intense, and I felt the fear kicking in. I began to feel terrified, realising these physical feelings were fear and I considered turning the car round. Then my intellectual mind took over, told me I was not going home and that I would be fine by the time I got on stage. But, what if I wasn’t? What if I fell to pieces? I must go home, I can’t do it.

...................................................

I had not long left my house and was driving

It was then, like a bolt out of nowhere, that I remembered fear and excitement had the same physical reaction, allegedly!

Fear and excitement have the same physical reaction. I started telling myself I was excited. I told myself this was an exciting opportunity for me to prove I didn’t need a big brand behind me. I could do this, I would do this and it was really exciting to be asked to do a talk this early on in setting up my business. I arrived at the event, prepared, excited and ready to go; calmed my breathing, stood up, delivered my talk and received the most amazing feedback. I had done it, I had actually done it. I felt proud, if not a little exhausted, but I had done it. Top tips: • Tell fear it is excitement – and believe it • Aim high, think big – the worst you can do is fail • How you choose to feel is your decision – make the right choice Kelly Fryer lives in Peterborough, UK with her partner and sons and runs two successful businesses

Chrysalis

Consulting

and

kelly-fryer.com. Her passion and purpose is developing people to unlock their potential © Depositphotos.com/Subbotina

allowing them to move forwards successfully in all areas of their lives. Kelly is a clinical Hypnotherapist, Psychotherapist and Coach with a BSc in Psychology in addition to a number of other qualifications and is currently studying a PhD in Change and the Courage of Leaders. GHG Disclaimer – please read

GreatHealthGuide.com.au | 31

anhood: IS IT BEING THREATENED?

favourably on girls doing typical ‘guy

stuff’ to a certain extent, there is a point when it becomes a bit too much and it can make us feel a bit emasculated and quite inadequate.

Female competence can be threatening to the male. 32 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

Let me elaborate. FIXING THINGS - A MAN’S JOB My sister-in-law has a complete set of spanners that are a whole lot better than mine. They’re in one of those really cool tool-chests with spring-loaded drawers and wheels to make it easy to roll around the garage, looking for things to fix. I was impressed when I first saw them, no question. They come from a GHG Disclaimer – please read

talk about. While guys tend to look

.........................................

his is a slightly tricky one for a man to

Words Luke Frost

a hip young thing taking care of business and getting the job done on her own. This becomes endearing, because you know she is capable of fixing things…but she doesn’t need to anymore because she has a bloke around the place to do it instead. We’re good at fixing things. It is in our DNA. Replace a lightbulb? Man’s job! We are slightly taller on average, after all. Fix a washer? Man’s job! We are physically stronger and remember how things go back together once we take them apart (ahem). Clean out the gutters? Sure, we are good at climbing and like getting our hands dirty. There comes a point where we feel useless if girls are doing too many ‘guy-things’ around the house. It often means that we have left that job for too long and you have become sick of it not being done. Your insistence on doing it yourself is a sign that you are displeased; so the whole thing develops a negative vibe about it.

MEN AND SPORT Let’s move on and consider sport. I realise that girls like sport as well but they probably don’t obsess about it like men do. I’m guessing that the ratio of males playing Fantasy NRL is rather much higher than the number of females playing it. However, sport is a different territory to doing male household tasks. If you are as much into sport as we are, it opens up a brave new world of romantic possibilities for us. Long Sunday afternoons sitting very, very still, watching grown men run GHG Disclaimer – please read

.........................................................................................................................................................

time before she was married when she was

around a paddock hitting each other! Sharing a pie and warm beer while sitting on muddy grass on The Hill during a rainy evening at the footy! Obsessing over the intricate details of the league ladder together, working out how many goals for-and-against we need to avoid being relegated at season’s end! If you start comparing us to 20-year old athletes who earn enormous amounts of cash, that is patently unfair. Pointing out that we used to play the same sport and wondering why we never became a superstar will only serve to remind us of our inadequacies. A certain subtle level of manly behaviour by girls, is not a bad thing. It can bring us together, give us something to bond over. If it gives us a chance to demonstrate our encyclopaedic knowledge of ‘guy stuff’, then we do actually appreciate your interest. However, if it threatens our manhood, then it will instantly stop being endearing and become a challenge. We take enormous pride in fixing things around the house, demonstrating our sporting prowess and pretending to be the man that you feel we should be. It is innate, it is part of our complex psychological makeup to appear strong, calm, in control and able to solve any domestic puzzle with brute force, skill and wisdom. We don’t like to be reminded that you can live without us, no matter how true it might be! So take an interest, by all means. Assist when we look like we would appreciate some help. Indulge our strange love affair with all feats of sporting prowess. GreatHealthGuide.com.au | 33

But please don’t take over, because we need to feel important!

Luke Frost has worked in a variety of media roles over the years including at Australian Geographic Magazine, the Foxtel TV channel TVSN and a long stint in book publishing at Allen and Unwin. He now writes copy for a diverse array of publications, services to some of the world’s leading technology companies. Luke is married with three children and currently living in a semi-rural suburb on the edge of Sydney. 34 | GreatHealthGuide.com.au

GHG Disclaimer – please read

as well as providing consulting

“He who controls others may be powerful, but he who has mastered himself is

mightier still”

- Lao Tzu

Eating Emotional

QUESTIONS: • Do you grab for the nearest tub of ice cream when you’re feeling stressed? • Do you tend to eat until you’re stuffed? 36 | GreatHealthGuide.com.au

.......................

LET ME START BY POSING SOME

Design Oleksandra Zuieva

• Do you eat to soothe yourself when you’re sad, mad, anxious or frustrated? • Do you reward yourself with fatty, sugary food? • Do you feel that food cravings control your life? GHG Disclaimer – please read

Words Andy Anderson

If you answered yes to these questions, you’re likely a victim of emotional eating. It might feel like it rules your life, since most emotional eaters feel powerless over their food cravings.

Step Three: Take five Before your hand reaches for that block of chocolate, take five deep breaths and figure out what triggered the urge. Over time, you’ll see a pattern emerge. Maybe you always end

Fortunately, you don’t have to live under the

up gorging on the days you had to miss your

tyranny of a knife and fork. Here are five steps

yoga class. Or perhaps it’s after you spoke

you can take to help you break free from food

with your mother on the phone. Or maybe it’s

cravings and compulsive overeating and

when you have a deadline to meet. Taking a

change the habits that have sabotaged your

moment to pause and reflect when you’re hit

diets in the past:

with a craving, will give you the opportunity to make a different decision.

Step One: Differentiate emotional hunger from actual hunger

Step Four: Focus on mindset

The first thing you need to do is to learn to

After taking five deep breaths, focus on your

recognise when you’re actually hungry and

thoughts. Become mindful and learn how to

when you’re eating for comfort. The need to

stay connected to your moment-to-moment

eat due to actual hunger comes on gradually

emotional experience. Close your eyes and

– and usually in these circumstances we feel

focus on breathing. Take a deep breath in

hungry, but not compelled to eat. Emotional

and out, keep repeating as everything calms

eating comes on suddenly. We don’t feel

down. Boom. You’ve now changed your

necessarily hungry but we must immediately

brainwaves and there’s a good chance the

eat something fatty, sugary and often salty,

cravings have disappeared.

which means carrot sticks won’t do.

As you get used to becoming more mindful, you will learn how to rein in stress and

Step Two: Recognise your personal triggers People eat for many different reasons other than hunger. Identify your personal triggers – why do you suddenly have this craving? Are you stressed? Did someone just slight you? Are you lonely? Are you hungry and in

repair emotional problems that often trigger emotional eating. If you find doing this initially challenging, don’t stress – this is a learned behavior and you will soon get it! Step Five: Make healthy lifestyle changes

the lolly aisle of the supermarket? If you can

Once you identify your emotional eating

identify where your personal triggers lie, it

triggers, the next step is identifying healthier

makes it easier to consciously recognise when

ways to feed your feelings. Here are some

bad habits are occurring.

suggestions:

GHG Disclaimer – please read

GreatHealthGuide.com.au | 37

activity will make you feel upbeat, energetic and more relaxed. In fact, there’s no quicker or better stress reducer. • Relax. Take time to unwind. Take a break from your responsibilities and recharge your batteries. Take a long bath, watch the sun rise or set, read a good book, or watch your favorite comedy show. • Connect. Spend time with positive people who enhance your life. Play with your dog or cat. Connect with those who make you feel better. • Follow your bliss. Paint, play a musical instrument, write a poem, or join an acting class. Whatever makes your heart sing! 38 | GreatHealthGuide.com.au

By following these five simple steps, you’ll be able to put an end to turning to food for comfort and live a more fulfilled, happier and meaningful life. Remember that you are not chasing the actual food – you’re chasing the emotional state you think the food is going to give you.

Andy Anderson is the CEO of Ultimate You. Using his three pillars of change methodology, mindset, nutrition and training, Andy has helped thousands of people to transform their mind, body and life outlook and become lean, energetic and healthy. Ultimate You’s philosophy is that weight loss and fitness can’t be achieved just with a physical training program, mindset and nutritional habits also need to be addressed to achieve long term change in a positive way. GHG Disclaimer – please read

energising walk, or do yoga. Physical

...................................................................................

• Exercise. Hit the gym, take a long

Relationships

ÂŠ Depositphotos.com/mike_kiev

TO FIND & KEEP

OMANTIC LOVE

comes to you must fit into that container. If

you receive more love than this vessel will hold all the excess love will drop away and be lost to you. How large is your vessel? If your vessel is quart sized then what happens if life wants to shower you with a gallon of love? Is your vessel large enough to sustain

40 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

your need for love? Who decided how large your vessel could be? This exercise offers us information that is directly related to our ability to receive and tolerate love, especially romantic love. Many who do this exercise realize that the lovevessel inside of them is rather small. When romantic love showers down upon them unannounced, they accept what they can. GHG Disclaimer â&#x20AC;&#x201C; please read

ÂŠ Depositphotos.com/salagatoxic

is designed to hold love. All the love that

.....................................

magine that you have a vessel inside you that

Words Matthew Anderson

However, if the power and intensity of it is greater than the vessel within them then they begin to deflect everything that seems more

Self-esteem generates our sense of what we believe we deserve.

than they can handle. Romantic love is notoriously immense.

permeates our being with intense passion that is unlike anything we have ever experienced. In many cases it overwhelms our interior lovevessel to the point of overflow. If we hold too tightly to the beliefs that form and limit our ability to tolerate love, we will not be able to increase the size of our vessel and we will begin to shrink from the flow of love.

Romantic love permeates our being with intense passion that is unlike anything we have ever experienced.

The miracle of romantic love, however, is its ability to re-shape and expand our interior lovevessel, if we consciously allow it. Currently, there are only three ways to substantially increase our ability to tolerate love; psychotherapy, which can take years and great financial expense; a transformational spiritual experience, which can occur gradually over years or in a lightning strike of divine intervention, which is not under our control; or finally by surrendering to the power of romantic love when it graces us with its joy. Both psychotherapy and spirituality are viable paths to self-love and it is true that loving God can include many of the experiences of romantic love, depending on the spiritual

Much

todayâ&#x20AC;&#x2122;s

self-help

psychology

emphasizes the importance of self-esteem and the difficulties that arise due to the lack of it. Low self-esteem is blamed for many mental and emotional ailments, including a difficulty in tolerating affection and love. We might say that low self-esteem is a major factor in deciding the size of our interior love-vessel. Self-esteem generates our sense of what we believe we deserve. If then, we encounter a person who loves us more than we think we deserve, we could easily find ways to deflect or even reject some or all of that loving care and attention. Given the special intensity of romantic love, this

tradition. But this work is about romantic love and when it appears we would do well to pay attention to its life and self-transforming powers. It would be safe to assume that romantic love overwhelms everyoneâ&#x20AC;&#x2122;s love-vessel. For most of us, it is greater than any love we have experienced and our inner being is most often not prepared to fully accept and integrate it. Our task, then, is not to take what we can handle and let the rest fall away into the abyss of our self-hate. Our task is to muster all our strength and consciousness and open our heart to receive it until we think we are going to shatter internally and then open even more.

could result in an enormous internal conflict

The best and most effective response to

between the limited size of our love-vessel and

romantic love is surrender. To surrender, in

the enormity of the passion of our lover.

this instance, is not a sign of weakness. In fact,

GHG Disclaimer â&#x20AC;&#x201C; please read

GreatHealthGuide.com.au | 41

an act of love responding to love with the only appropriate means we have.

Heart

must surrender to heart with a full sense of gratefulness. As we respond to love with love, our inner vessel grows and expands until it can accept and hold the entirety of the miraculous gift is has been offered.

Surrendering to love is the best antidote to low self-esteem and all forms of self-hate.

......................................................

it is the opposite of weakness. It is actually

Surrender allows us to bypass the inner argument between our limited self-image and the glorious wonder that romantic love offers us. Rational defenses will not suffice. We cannot argue our way into believing that we deserve this immense blessing that has been bestowed upon us without our effort or request. We know, in our hearts, that we did nothing to earn it. Yet here it is and it is our task to honor it by letting go of all resistance. Then love can enter every dark corner of our being and heal what we believed was unredeemable. At this point the inner lovevessel shatters completely and love fills all that we are. We are, once and for all, the vessel itself.

TAKE AWAY POINTS: • Learning to tolerate love is essential to the success of your romantic relationship. • It is important to identify your ‘love vessel’. • The best response to romantic love is surrender.

Reverend Matthew Anderson has a Doctor of Ministry specialising in counselling and has extensive training and experience in Gestalt and Jungian Psychology. He has helped many relationship issues. His best seller, The Resurrection of Romance is an example of the goals he plans to achieve and is also a result of his intensely romantic relationship with his partner Sunny. Matthew can be contacted through his website. 42 | GreatHealthGuide.com.au

GHG Disclaimer – please read

couples and singles successfully navigate

LEADERSHIP

Words Staff at A21

Design Oleksandra Zuieva

ÂŠ Depositphotos.com/jukai5

Women in eadership

out because we don’t feel qualified or empowered. Perhaps we think we lack

the courage, strength and experience so we leave it to someone else. Christine Caine is an everyday woman just like you who, once held back, daunted and afraid, overcame the shame of her past to step into a life of extraordinary leadership. Now boldly living out her purpose, Christine helps others to discover their unique identity as leaders and empowering them to use this ability to help others. Christine overcame a number of huge battles including twelve years of childhood abuse and a battle with cancer. Then at the age thirty-three Christine learnt that she was adopted. The once abandoned, unnamed and unwanted young girl became a fearless leader in the fight against human trafficking and a fierce advocate for women around the world. Christine believes that nothing about her birth was accidental and strongly believes that she was born to lead in this time; she passionately believes the same for every woman. And if there’s one thing to learn from Christine Caine it’s this: if you want to lead and better yourself you have to help and better others. Together with her husband Nick, they formed the global anti-human trafficking organization called A21. This organization is dedicated to fighting slavery and human trafficking around the globe and seeing this injustice abolished in the 21st century. Christine is a leader who

went beyond her qualification and fear and into her passion, purpose and potential. She has now led A21 to have a presence in ten GHG Disclaimer – please read

.........................................................................................................................................................

o often we hold back from stepping

countries and seeing 434 victims rescued and protected. A21 is also actively engaged in preventing trafficking through education and awareness. They actively partner with governments and NGOs to interrupt the trafficking cycle through prosecution. Recently Christine has carried her passion for leadership into the launch of Propel, an organisation dedicated to celebrating every woman’s passion, purpose and potential. While culture is changing to allow professional women to hold positions of leadership, many women still wrestle with identifying themselves as leaders or feeling empowered to operate within their full leadership potential. Propel exists to change this culture by offering women the tools needed to lead more effectively, helping them internalise their leadership identity. For more information on Propel check out the website that provides empowering articles and resources for women. Christine is inviting every woman of every age and season of life to discover their personal role as a leader - whether you are a stay-athome mum, involved in the corporate sector or working in everyday society. Christine’s message is simple - ‘you are a person of great worth and potential to lead in your sphere of life’. She believes you can be a woman who is undaunted by the challenges of life and that you can be unmovable and unbound - history does not define your destiny and you are not held captive to old stereotypes. Christine believes you can move gracefully from one season of your life to the next and that your potential is limitless. GreatHealthGuide.com.au | 45

she believes you can lead too. Christine looks forward to the future, knowing that lives will be changed and captives will be set free. Similarly she wants you to look forward to your future, knowing that you have purpose, passion and potential. Remember you have a voice, you are a leader and you can change someone’s world. To further inspire and empower yourself and others visit Christine Caine or her website

Christine Caine, Founder of A21 has seen 434 people rescued, with 100 rescued already in 2016! They’ve seen 41 traffickers convicted and tens of thousands of people educated about human trafficking. A21 can only rescue victims and support them as survivors with your help so no matter what’s in your hands, you have the power to change someone’s world. So jump onto A21.org, (maybe even sign up for the Walk for Freedom on October 15th) and let’s fight human trafficking together! www.a21.org

Propel.

.................................................

This is how Christine leads and this is how

46 | GreatHealthGuide.com.au

GHG Disclaimer – please read

Kidz Matters

ÂŠ Depositphotos.com/ SSilver

hildren C Develop Friendships Words Deb Hopper

Design Oleksandra Zuieva

ÂŠ Depositphotos.com/zurijeta

Helping

ots of children develop friendships and

c. Coach your child on not hogging the

enjoy planning and participating in

conversation. Practice taking turns in

playdates. For some, these skills seem to

conversation. This could be done at home

develop naturally. However, there are also many

by practicing to have a conversation while

children who struggle to develop friendships

holding a ball. The person who has the

for many reasons. Some children are naturally

ball can speak and the ball needs to keep

shy, some children have experienced trauma

moving between people.

or abuse and are unsure who they can trust, or may crave friendships that could be unsafe. Many children on the autism spectrum find it difficult to have eye contact and aren’t able to naturally understand social cues.

d. Teach your child to not only ask questions (which is a great strategy for conversation), but also to offer information about themselves. 2. Help your child learn to read

As a parent, you have a powerful role to play in modelling, teaching and coaching skills for your child to develop friends.

facial expressions: Practice taking photos with your phone or iPad. Pull funny faces. Play guessing games e.g. ‘What feeling do I have when my face is like this?’ Play charades or Pictionary to

HERE ARE 5 TOP TIPS FOR HELPING YOUR

practice acting or drawing out emotions.

CHILD DEVELOP AND KEEP FRIENDS FOR LIFE. 1. Teach kids some mechanics

3. Help your child with emotions or behaviours that are not acceptable:

of conversation:

If a child is showing emotions or behaviours

Opening a conversation, knowing what to say

that are not acceptable, ask them to stop, tell

and knowing how to progress a conversation

them it’s not acceptable and offer/teach an

takes some skill. Break the steps of a

alternative solution. Don’t just tell kids, ‘Don’t

conversation down:

to that, we don’t do that in our house’.

a. Practice with your child how to say hello and introduce themselves. ‘Hi, I’m Maddy. Do you mind if I sit and play next to you’. b. Teach your child how to talk about their likes and dislikes. ‘That’s really great how you like to make cupcakes with your mum. I really like to bake biscuits and decorate them’. GHG Disclaimer – please read

For example, if they are constantly interrupting conversations say: • ‘Please don’t interrupt us while we are talking’ (setting a boundary). • ‘It’s not polite to interrupt’ (teaching that it’s not appropriate). • ‘Why don’t you wait until we’ve finished in GreatHealthGuide.com.au | 49

your question?’ (This is the strategy, timeline and solution for when they can talk).

4. Encourage friends to come over to play together: Ask a friend to come over for a play date and set a common/joint project for them to work on, rather than a competitive activity. This might include cooking together, creating a joint Lego construction or building a common project in the sand pit. Having a common project allows for lots of opportunities for conversation and problem solving to get to the end of eating the cookies!

................................................................

a couple of minutes and then you can ask

5. Open your home to your child’s friends: This is a great way to keep track of how your child is learning social skills and friendship are developing that allows you to help your child practice the above strategies in a safe and less threatening environment. Coaching your child to develop good friends will set them up for life in so many ways including making great friends but also for developing and problem solving tricky relationship issues, both personally and in the workplace. If your child is finding this skill more difficult to learn, take a breath, step back and choose one of the above suggestions and start with baby-steps. Be encouraging and supportive and be there for your child.

Coaching your child to develop good friends will set them up for life. For a free chapter of Deb’s book Helping Children Soar in the Post-Digital World: Teaching Kids to Stress Less, join her newsletter through her website. Deb Hopper is an Amazon #1 Best Seller author for her book Reducing Meltdowns and Improving Concentration: The Just Right Kids Toddlers to Teens TV. She is passionate about helping children achieve their potential. A practicing Occupational Therapist at Life Skills 4 Kids on the NSW Mid North Coast, Australia, she understands the day to day struggles that children, parents and teachers face. 50 | GreatHealthGuide.com.au

GHG Disclaimer – please read

Technique and Special Needs Reporter for

“Never forget that the most powerful

force on earth is love”

– Nelson Rockefeller

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