Great Health Guide: June 2017

June 2017

Dementia: Helping

aLoved

ONE

DateYourself

Being

First

Motivated in

Stressed About

Active

Weight?

YOUR

WINTER

Kids AUSTRALIA

Healthy

CONTACT SPORT FOR KIDS UNDER 10 • A WELL-ADJUSTED LIFE • IMPORTANCE OF STRENGTH TRAINING

Contents MINDSET

Great health

FROM FUNCTIONING TO FREEDOM

CONTACT SPORT FOR CHILDREN

Live your life to the full and not be bound by the expectations of every day life .....Edwina Pettiford..................... 10 HAPPINESS: A WELL-ADJUSTED LIFE PART 1

Tools to equip you on your journey of happiness .....Ruane J. Lipkie........................ 13

Should children under 10 play contact sport?

.....Margarita Gurevich & Justin Balbir..... 20

STRESSED ABOUT YOUR WEIGHT?

Learn how prolonged stress can contribute to weight gain .....Kate Pollard..................................... 24

SWITCH OFF YOUR PHONE

Practical tips for coping with the dementia of a loved one

Electronic devices can be a great tool but overuse can rob us of a full life

.....Tamar Krebs............................ 16

.....Megan McGrath............................... 28

DEMENTIA: HELPING A LOVED ONE

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KIDZ MATTERS HELP CHILD #1 WHEN #2 ARRIVES

Assist your first child transition to minimise sibling rivalry .....Deb Hopper...................... 32

ACTIVE HEALTHY KIDS AUSTRALIA

Do our kids have all the tools to be healthy and active? .....Dr Natasha Schranz........... 35

FITNESS BE MOTIVATED THIS WINTER

THE IMPORTANCE OF STRENGTH TRAINING

Strength training keeps you free to live life to the fullest .....Michael Dermansky.......... 44

RELATIONSHIPS THE IMPORTANCE OF SEX PART 2

How to improve your sexual relationship with your partner .....Dr Matthew Anderson...... 48

BECOME THE PERFECT DATE

Top tips for staying motivated & healthy during winter

Advice on becoming the perfect date

.....Kat Millar.......................... 40

.....Melanie Schilling.............. 52

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EDITOR’S NOTE Dear Friends …and now it’s June. Where did the past six months go? It was not long ago that we were celebrating Christmas and Easter. No matter how quickly (or perhaps slowly) time is going for you, I hope that you are making the most of your precious life.

May I ask, are you living a life of purpose or even for a purpose but find yourself simply living for the weekend and holidays? This question may be rather direct but life is short, in fact it’s said to be just a breath … here today and gone tomorrow. Are you building into other people and making a difference so that the world is a better place today, solely because of your impact and influence? If these questions are a challenge to you then perhaps it is time to make a decision to start living for something bigger than yourself. It all starts with a decision then follows with simple, consistent action each and every day. Find out what makes your heart

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd DEPUTY EDITORS Dr Helen Dodd Dr William Dodd DESIGNERS Olha Blagodir Belinda Nelson Oleksandra Zuieva

sing – what fills you with joy. Everyone is born for a reason. What’s yours?

In this month’s issue, we have a host of wonderful articles written by the health specialists. Several articles in particular relate to children. Helping your #1 child when #2 arrive; Do children have the tools to be fit and healthy? and Should under 10’s play contact sport? These articles may be of great benefit to you, if you have or know of any children in your world.

Please enjoy.

Kath xx

CONTRIBUTING WRITERS Dr Matthew Anderson Justin Balbir Michael Dermansky Margarita Gurevich Deb Hopper Tamar Krebs Ruane Lipkie Megan McGrath Kat Millar Edwina Pettiford

TEAM GHG Kate Pollard Melanie Schilling Dr Natasha Schranz ADMINISTRATION Weng Yee Leong Marissa Peden Tiana Tischler CONNECT WITH US:

© Antalya Developments Pty Ltd 2017 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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GUIDE

ARTICLE INDEX ...........................................

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mindset

Words Edwina Pettiford

Part 2

Freedom From Functioning to

Design Oleksandra Zuieva

C

hanging

the

way

we

feel

by

we don’t have the tools or resources we need

doing something differently was

available to us. Most of the time this just isn’t

discussed in the article From Fear

the case and by limiting the over analysis we

to Functioning published in the May issue of Great Health GuideTM. Whether it is just stepping outside your home and going for a walk or catching up with friends, more often this can be the first step to overcome fear.

It is certain that if we keep doing the things that we have always done, things will simply not change.

Often women come to a time in life when they stop doing things that they really enjoy. It could be that they start a family, or a career and the focus moves away from them onto something else. This works well for some time, however before they know it, they no longer do anything that makes them happy, or do anything for themselves. When this happens, it has usually occurred over a long period

can just get on with it.

Once we have got over this, we move from living in a state of fear into a functioning state.

At this point things seem to be under control.

You’re doing what needs to be done to make time for yourself and you have a handle on everything in life.

Normally when you are living in the functioning state you are comfortable with how things are. Your family is doing well, you’re making time to exercise and catch up with friends and your career is going well. Even though you’re going through the motions and doing the things that would normally make you happy, deep down, you may feel that something is missing.

of time and the sheer will to do something

You feel that you are in control of your life

again can turn into something that they fear.

and that you have a say in how things turn

The weight may have crept on after having

out, but you may start to wonder whether

children, or friends may

you’re actually on the right

have drifted away and the

path in life. Even though

thought of taking the first

you’re doing well…are you

step to finding what it is

doing the RIGHT things

that makes them happy

well? Is there something

scares them.

missing? Is there more I

In Part 1, I suggested that by doing something different to what you would normally do can be all it takes to just get started. Too often we overthink the ‘just get started’ bit and think that GHG Disclaimer – please read

could be doing? Where is my life heading? Slowly your

functioning

state,

which is abundant with all the material things that you want, becomes less engaging.

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YOU MAY FEEL Editor’s LIKE THERE SHOULD BE MORE & THAT THE CONFIDENCE GAP YOUR LIFE HAS A HIGHER

Choice

by Dr Russ Harris

A Guide to Overcoming Fear and Self-Doubt

PURPOSE.

Even though you feel accepted and loved, there is another level to move to. We call this Freedom. It is a place where you no longer

• solution to low selfconfidence, shyness & insecurity • common misconceptions about what confidence is • how to build confidence & clarify core values • transform your relationship with fear & anxiety • use mindfulness to handle negative thoughts & feelings

worry about being accepted but focus on being expressive. A place where you really stretch the boundaries of your comfort zone so you can expand, grow and feel alive!

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A WELL-ADJUSTED LIFE Words Ruane Lipkie

PART 1

appiness: H

Design Oleksandra Zuieva

about’? ‘Why are we here and do we have a purpose’? ‘What does

the future hold’?

There are many questions depending upon how introspective and/or inquisitive we are. It may also depend upon our individual circumstances. Research has shown that overall most people do not want too many complications, they just want to be happy.

So, what does ‘to be happy’ mean? It means effective life adjustment.

In the field of positive psychology and happiness,

researchers

suggest

that

a

happy person is someone who experiences frequent positive emotions, such as joy, interest, pride, etc. and infrequent (though not absent) negative emotions, such as sadness, anxiety and anger. Regardless of where you are on the happiness spectrum, each person has their own way of defining happiness. The key to happiness is to understand that happiness is not a destination we arrive at. It is a mode of living and our attitude to life.

HAPPINESS IS NOT A DESTINATION THAT WE ARRIVE AT.

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

W

e often ask ourselves ‘what’s it all

The fact is, every single person experiences some disappointment, sadness and loss over the course of their lives. We all must face adversity – it is a natural part of life. The difference between happy and unhappy people is not the events in life that occur. The difference is in how we deal with the things that go wrong.

HAPPINESS COMES FROM

A WAY OF LIVING & OUR

ATTITUDE TO

LIFE.

We need to learn to accept life’s situations and to accept uncertainty as a natural part of living. The more we can do that, the more we can lean into happiness. Positive emotions do not indicate the absence of negative emotions. A ‘happy person’ experiences the spectrum of emotions just like anybody else. It could be that ‘happy people’ process experiences differently.

They find meaning in a way others have not. In fact, using the phrase ‘a happy person’ is probably incorrect because it assumes that they are naturally happy or that positive things happen to them more often. Nobody is immune to life’s stressors, GHG Disclaimer – please read

stressors as moments of opposition or moments of opportunity.

Adapting the following principles within challenging situations, will empower you to be more positive and happy, when life’s challenges come your way.

TWO MAJOR PRINCIPLES ARE: 1. Do you have a zest for living?

Are you interested in increasing your knowledge

and

enriching

yourself

as

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

but the question is whether you see those

In next issue of Great Health GuideTM, I will describe several more principles to follow, in a plan for effective, happy living. It will guide you on how to make positive adjustments to life’s challenges.

Ruane J. Lipke is a psychologist and offers psychology and counselling advice for a range of modern day challenges including clinical, developmental,

emotional,

educational

and relationship concerns. Ruane may be contacted via her website.

a person? Being ambitious in life does not mean ambitious beyond your ability, interests and capacities. In fact, it is simply having hunger to grow. Also, being interested in the things around you, the people, the places and the events. Do you have hobbies or activities that you enjoy and do you share your life with others?

Editor’s

Choice

These are just a few examples to help you live life to the full.

THE HAPPINESS TRACK

by Dr Emma Seppala

2. Are you socially well-adjusted?

Apply the Science of Happiness to Accelerate Your Success:

Social adjustment is imperative for good

• The latest findings in cognitive psychology.

mental hygiene. What this means is, ‘are you able to be flexible’? Do you like to be in the company of other people and get along well with others or do you have your own way of doing things and think everyone else is wrong? Alternatively, are you able to be open minded to learn and hear what others are saying and adjust where necessary? It is important to be accommodating without surrendering your own values.

GHG Disclaimer – please read

• Neuroscience research on happiness.

• Understand resilience, compassion, creativity & mindfulness.

• Finding happiness & fulfillment increases our productivity.

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D

ementia: Helping a Loved One

brain caused by either disease or injury. Typically, it is known to cause

personality changes, impaired memory and reasoning.

During this time of our loved-one’s life, we have a wonderful opportunity to show gratitude and give back in a similar way they gave to us;

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

D

ementia is condition affecting the

Words Tamar Krebs

Design Oleksandra Zuieva

unconditional love that celebrates who they are as they progress through their ageing journey.

Even our elderly neighbor has a story…he or she has a dream, interests and hobbies.

When someone has dementia, they can become repetitive. They may portray signs of verbal agitation and can get confused easily.

Someone with dementia often has a better GHG Disclaimer – please read

them think that their child is their mother or spouse. A person with dementia can also make demands and experience mild to severe mood swings.

It can be difficult for the family to see their parent or loved-one journey with this condition, however the best way forward is to celebrate their loved one for who they are. You, as a child or friend can add value to your parent or lovedone’s life. Treating them with respect and dignity is what needs to be the focus and is what every person deserves. It’s important to remember that our parents and loved-ones, enhanced the quality of our life during childhood, now it’s our turn to find ways to enhance their lives. It’s now our time to give back.

Remember this … everyone wants to make a difference in the world. We wake up with a desire to change the world in a small way.

Feeding, washing and toileting a person is the bare minimum in adding value to your loved ones’ life. We need to celebrate their abilities and interests and help them to cherish and live in the moment.

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

quality in long term memory which can make

HERE ARE A FEW TIPS FOR CARING FOR PARENTS OR LOVED ONES WITH DEMENTIA: 1. Respect and do not patronize.

2. Every adult has free choice. This is true even if the person has dementia.

3. Create cherished moments and live in these moments. Be mindful and present.

4. Do activities together that they may have stopped because of dementia. For example, if they enjoyed baking, ask them to help you crack the eggs, pour in the milk and flour.

5. Offer them manageable steps so that they can achieve tasks.

6. Set them up to win. If you expect them to be ready at a specific time, then arrive early and help them to get ready.

7. Be patient - accept that they have a cognitive condition and don’t get annoyed when they lose things.

8. Focus on their capacity and what they can do.

ONE OF MOST BEAUTIFUL THINGS OF DEMENTIA IS THAT THE LONG-TERM MEMORY IS PRESERVED.

One of most beautiful things of dementia is that the long-term memory is preserved.

So, make the most of this time. Sit down together and reminisce as you go through a photo album with your loved one. Rejoice in the beauty of their life and talk about their wonderful adventures.

Editor’s

Choice

THE POWER OF THE HEART

by Baptist De Pape

Tamar Krebs is the Founder and CEO of Group Homes Australia and has worked in the Aged Care industry for the past 18 years.

Group Homes Australia is a new model of aged and dementia care which ensures that residents live in a home that looks, smells

Finding Your True Purpose in Life: • discover the power of the heart • open the treasure chest inside • the heart is a source of wisdom • the heart is an inexhaustible source of love • this love surpasses that of the mind

and feels like a home. Currently there are eight ‘Group Homes Australia’ homes across New South Wales. For more information visit their website.

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great health

S

Contact

ports:

For Children Under 10?

irst, we must define contact sports.

Under the umbrella of contact sports we can outline two specific categories:

• Full contact sports: these are sports where athletes are meant to influentially strike their opponents and this includes sports such as rugby and mixed martial arts.

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

F

Words Margarita Gurevich & Justin Balbir

Design Oleksandra Zuieva

• Limited contact sports: these are sports which have a high probability of occasional, unintentional contact such as basketball and soccer.

For the sake of this discussion, we will focus on the ‘full contact’ group. The reason why high impact sports can be especially dangerous GHG Disclaimer – please read

in young children is that they are at higher risk of sustaining injury. This can be due to: their immature ability to assess risk, a lack of skill in executing tackles, bumps and strikes, the fact that their bones are still growing and strengthening well into the 20’s and the implications of head strikes and concussion.

Rest assured, most governing bodies of various sporting codes are well aware that children need to be gradually introduced to contact sports and therefore rules are made to reflect this. Take Australian Rules football for example.

In the under eight age group, there is strictly no contact allowed. Under nine/ten-year-old, allows for a modified version of tackling but strictly no bumping. Finally, once tackling skills are developed, normal tackling is allowed in the under eleven/twelve-year-old competitions.

Health wise, playing sport has an endless amount of benefits for children. Obesity is frighteningly prevalent in today’s young population, with a quarter of children believed to be classified as overweight or obese. One major reason for this statistic is a lack of physical activity. Regular physical activity helps to assist in healthy weight maintenance, bone and muscle development, cardiovascular fitness, improving coordination and a plethora of other benefits. Outdoor sports provide good opportunities for appropriate sun exposure. While care should be taken to prevent overexposure and avoid sunburn, being out in the sun is imperative for the biosynthesis of vitamin D which plays a critical role in maintaining health and disease prevention. Sedentary lifestyle and sun avoidance are common problems for children and active involvement in GHG Disclaimer – please read

HIGH IMPACT SPORTS ARE ESPECIALLY DANGEROUS IN YOUNG

CHILDREN AS THEY ARE AT HIGHER

RISK OF SUSTAINING

INJURY.

ULTIMATELY, PARENTS MUST TAKE AN ACTIVE ROLE IN DECIDING WHICH SPORT IS MOST APPROPRIATE FOR THEIR CHILD. this negative influence.

From a psychosocial perspective, exercise is very important for a child’s development.

Exercise can help with reducing the risk of depression, improving focus academically and aid in brain development. The benefits are further enhanced when participating in team sports. A team environment can assist in 22 | SUBSCRIBE to GHG

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

sports activities is the major factor to overcome

teaching a child discipline, learning appropriate social behaviour, improving social connections and providing a sense of belonging.

A number of preventative measures can be taken to reduce the likelihood of children sustaining injuries while playing contact sports.

Some important factors are making sure that the child has adequate core and general muscle strength, good range of joint movement and GHG Disclaimer – please read

Clinical Pilates programs designed specifically for children can greatly help with this.

Full contact sports are often associated with high incidence of traumatism such as sprains, bone fractures, tears of ligaments, concussions etc. some of which could potentially lead to severe health consequences. This should be taken into consideration when choosing the type of sport for the child. Kids with an asthenic

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

well established balance and coordination.

women’s health (including incontinence) and gastrointestinal issues. Margarita may be contacted via her website.

Justin Balbir has a Bachelor of Health Sciences & Masters of Physiotherapy Practice. He has worked for five years as a sports trainer for the Ajax Football Club, with experience in softtissue massage & injury management. Justine specializes in manual therapy & sports injuries and may be contacted via website.

type of constitution, light weight, poor balance and coordination are more prone to sustain sports injuries while overweight conditions might limit their mobility and make them less competitive in dynamic activities. Allowing them to experience a variety of different activities, will be the best way for a child to find their personal preference and they may even take a liking to several different sports.

It is important for parents to ascertain what the rules are for a specific competition before

Editor’s

Choice

ANY GIVEN MONDAY

by James R Andrews, Don Yaeger

Sports Injuries and How to Prevent Them

enrolling their children in a particular sport.

The growing epidemic of sports injury among Young Athletes & Children

As with the Australian Rules example above,

• 3.5 million children yearly require medical treatment for sports injuries

measures will generally be put in place to reduce the risk of injury to children. If there is some level of uncertainty, or there are no clear rules in place, then it is best to err on the side of caution and find a competition which has

• Guide to injury prevention & treatment

the child’s best interests in mind.

Margarita Gurevich is Senior Physiotherapist and uses Clinical Pilates, SCENAR Therapy & other evidence-based techniques, including Real Time Ultrasound and McKenzie Treatment.

Margarita

specialises

GHG Disclaimer – please read

in

sports

• Most injuries are avoidable through proper training & awareness

injuries,

• For parents, grandparents, & coaches of young athletes Paperback Published 2014

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STRESSED ABOUT

Weight? your Words Kate Pollard

Design Oleksandra Zuieva

C

IN THE

hances are your weight may be increasing because of your stress levels! With some planning and

effective strategies, you can lower your stress and improve your health.

Stress hormones influence the fuel sources used by your body which will make it more difficult to burn fat. When you’re in a high stress state known as ‘fight or flight’, your body is preparing to do battle or run away – just like we did in ‘hunter/gatherer’ days. Today, the majority of those factors that can cause stress can go unrecognised. Such examples include changing relationships, health related issues, grieving for past or present losses, financial problems and work related issues of harassment.

HIGH

STRESS STATE OF

‘FIGHT

OR FLIGHT’,

YOUR

These situations are usually not resolved by fighting or running away which would use our physical energy. Instead we tend to try to work through the issues using mental energy. When you don’t use the physical energy that your body assigns to ‘fight or flight’ to solve these issues, the energy is stored instead in the body as fat, often abdominally, thanks to those stress hormones.

While

there

will

always

be

BODY IS

PREPARING TO DO

stressful

moments in life, recognising them and taking steps to reduce your stress and its’ effect on your body will be beneficial so your health can be managed. To assist with some of the stressful situations in your life

BATTLE

you may choose to seek support from a trusted friend and guidance from trained professionals. Also, planning ahead is another great way to help reduce stress and will allow some of the unpleasant surprises that may occur to be less stressful.

GHG Disclaimer – please read

OR

RUN

AWAY.

WE OFTEN DON’T REALISE THE IMPACT OF STRESS ON OUR BODIES AND HEALTH. Here are a few health tips to assist with planning ahead and can be used every day to help manage your stress levels and improve your health: • Plan your meals before the busy week begins – and combine this with your weekly shop.

• Stock up on healthy convenient snacks, such as fruit, wholegrain crackers and nuts.

• Schedule exercise into your week and use this as a stress release – why not catch up with a friend at the same time?

Kate Pollard is an Accredited Practising Dietician and Nutritionist at the Centre for Integrative Health in Brisbane. Kate coaches’

Editor’s

Choice

THE HAPPINESS DIET

by Dr Tyler Graham & Dr Drew Ramsey

For a Sharp Brain, Balanced Mood, & Lean, Energized Body Modern American Diet (MAD): • starving & shrinking brains • lacks nutrients & essential fats • Rates of obesity & depression have doubled.

clients towards improving their long-term

• Too much food is making us sick.

health and is passionate about assisting

• Remake your diet on feelgood foods.

chronic dieters to implement sustainable changes, decrease weight fluctuations, and improve physical and mental health. Contact Kate via her email kate@cfih.com.au 26 | SUBSCRIBE to GHG

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Disclaimer >

>

Designed by Belinda Nelson

S Your Phone

witch Off Words Megan McGrath

I’M

sure some people, including myself, can say that they are guilty of the daily and senseless

swiping and clicking and ‘liking.’ The need to post and share our lives, along with reading the updates of others, is a bizarre behavior we have and it is gaining momentum at a serious rate. Most importantly it is hurting our relationships and is devaluing what it means to be in the here and now.

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Design Oleksandra Zuieva

TIME

IT’S TO TURN

OFF

PHONES & LOOK-UP… OUR

LIFE IS HAPPENING

NOW

TRUE STORIES:

Even as we claim to ‘connect’ more than

Recently, I met a girlfriend for coffee and as soon as she sat down she put her phone on the table - I had guessed she was expecting an

important

call…apparently

not!

She

proceeded to ‘check’ it at every beep or ring.

Just me or is that rude? She’d glance at the screen, read the text, text back a response and then attempted to recommence our

ever before via text, e-mail and social media, we don’t listen intently any more amid the constant interruption. Whether we’re texting with others who are not present, scanning the Internet or enjoying the instant gratification of Facebook likes, many of us now routinely interrupt face time with loved ones to scratch the itch of online distraction.

fragmented conversation. I left feeling deflated

Of course, mobile technology does play an

and disappointed at our lack of connection.

incredibly important role in all modern jobs (and

This morning at my daughter’s swimming lesson, I sat bemused as I watched most parents spend the entire class with their heads in their phones. Their little person’s face would look up expectantly for praise from time to time – nope, no, nothing…too busy!

My husband and I were out at dinner last week and I noticed a gaggle of laughter and delight as a group of young women gathered for a ladies’ night. Anyhow, about an hour into the evening one of them asked the waiter to take a photo of the group. Every single one of them, from then on had their face in their phone. I am guessing they were filtering, framing and making the shot look perfect before uploading to social media. To sit and watch the demise of this exchange was sad.

life). Whether it’s checking in via email in the evening while you’re on the move, or connecting with someone far away, smartphones enable us to plug in conveniently and efficiently. However, there is a very real flipside. Our preoccupation with our phones encroaches on our time spent deepening relationships, connecting, seeing, listening, reflecting and being in the moment.

Facts: In 2013, A Nielsen study found that 82 percent of Australians spend an average of 23.3 hours online each week – up from 2003 study where 73 percent of people spent an average of 6.7 hours online. That is an enormous chunk of time that we spend with our face in a phone or device.

So how badly do you depend on your phone?

WE ARE NOT CONNECTING:

•

The problem is that as

bed and check it as soon

we move in and out of

as you wake up?

paying

•

attention,

Do you sleep with

your phone beside your

our

Are you likely to

conversations become

post something on social

light, losing much of its

media and check for

authentic

‘likes’ five minutes later?

possibility.

GHG Disclaimer – please read

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LIFE IS HAPPENING RIGHT NOW; LET’S EXPERIENCE MOMENTS! • Do you review and respond to each incoming message, alert or beep?

• Do you have distracted conversations with family members?

Here are a few basic ideas around doing a ‘digital detox’: • Turn off all your devices at a defined time each day, say 9pm and have one day each week without access.

• Keep your phone in a glovebox when you

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

• Do you check emails or text in traffic?

Megan

McGrath

is

passionate

about

supporting and empowering women towards achieving healthy, balanced and fulfilling lives. She helps create sustainable change for positive lasting results and is proud to have helped countless people thrive and flourish on their wellness journey. Megan has a Health Science degree, is a professional accredited Wellness Coach, a certified Fitness Trainer and Founder of Chasing Sunrise – a Health and Wellness Consultancy.

are driving, on silent or in your bag if you are socializing with friends.

• Get off line at least one hour prior to going to bed. Looking at your screen can reduce melatonin levels affecting your quality of sleep.

• Don’t have your phone in the bedroom or with you during meal times.

Editor’s

Choice

THE POWER OF BODY LANGUAGE

• When you are with your family and friends, as much as possible avoid accessing your technology – it’s not good manners.

by Tonya Reiman

How to Succeed in Every Business & Social Encounter

Without our phones to distract, we can

• Know your own secret signals

experience moments. When we are freed

• Make a dazzling first impression

up to take notice…there is a real beauty in noticing life. The benefits of real-time, face-toface conversation can’t be understated. The shortlist of what it fosters includes empathy above all else, but also trust and respect, discovery, patience, gratitude, mindfulness, connection and happiness.

30 | SUBSCRIBE to GHG

• Detect unworthiness & lying • Ace the job interview • Read a face & know inner thoughts Paperback Published 2008

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Kidz Matters

C

Help #1

when

hild #2 Arrives Words Deb Hopper

Design Oleksandra Zuieva

of anticipation and expectation, but for older siblings, it can be a time

of being unsettled. This can be seen in the older child being more clingy, worried, having meltdowns or ‘behaviour’ difficulties. These emotional or behaviour difficulties are often signs that your older child is struggling with the idea of adjusting to having a new little person in the house. They may not be sure of their role or position in the family or they may feel threatened that they won’t get as much ‘mummy or daddy time’ or attention as they are used to.

IMPLEMENT KEY STRATEGIES TO HELP YOUR OLDER CHILD ADJUST BEFORE THE NEW BABY ARRIVES. There are some key strategies that parents and grandparents can help implement before the new baby arrives to assist in the transition of a new baby arriving and the mental and practical adjustments that happen.

Here are five key ideas to help make the transition to having a newborn arrive home so that your toddler or older child is happier.

GHG Disclaimer – please read

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

H

aving a new baby arriving is a time

1. Involve your older child in the preparation before the birth. Help them to choose clothing or toys at the shop, involve them in looking through catalogues, looking at prams or equipment and talk to them in simple terms about the upcoming changes.

For example, if you need to buy a new pram to accommodate the baby and toddler, talk to your toddler about why you need a new pram. This might sound like, ‘We are looking for a new pram because when we go to the shop, we need to have a place for the baby to sleep and a place for you to sit. Look, the baby would lie down here and here is your very special new seat!’

2. If your toddler will be moving to a bigger bed to make way for the baby, plan the transition to the ‘big bed’ a couple of months before the baby arrives. Make a big deal about moving to a big bed and celebrate this. Making the transition beforehand is important so that your toddler does not feel like the baby is pushing them out of their safe space/bed as soon as they arrive home.

3. Before the baby arrives, start having some special one on one mummy, daddy or grandparent time, or ‘dates’. Tell your toddler that these special times will happen now as well as after the new baby comes. You could put these events on a calendar so they can see them coming up. This helps the toddler to know that even though the baby is taking up lots of mum and dad’s time, that there is still special time planned for them.

4. Buy your toddler a doll or teddy. This can be a special present from the new baby. Perhaps SUBSCRIBE to GHG | 33

wrap it up nicely and the baby can give it to them when they come to meet him or her.

Editor’s

Choice

You can then use the doll or teddy for your toddler to look after when you are busy with the baby. They can pretend to feed, change their nappy and look after them.

5. Keep your toddler busy and involved in

REDUCING MELTDOWNS & IMPROVING CONCENTRATION:

The Just Right Kids Technique

little jobs that are helpful to you. This could

by Deb Hopper

include asking them to pass a cloth or wrap

• to understand & recognise emotions

when you are feeding or dressing, helping

• to learn to control emotions & behaviour

to bath the baby, folding up baby clothes or carrying dirty clothes from the bathroom to the laundry. Toddlers love to please and love to be helpful, so keep them busy with little age appropriate jobs and praise them for their help.

• to reduce tantrums & meltdowns • to be able to sit in class, listen & learn • to feel happy, safe & emotionally secure

daunting phase and is a steep learning curve

PLUS: FREE “Just Right Kids” Circle Self-regulation model to print & stick on your fridge & BONUS of Deb’s web training videos.

for parents as well as little children. Explain

Paperback

Having a newborn and a toddler is quite a

new things to your child, keep a good weekly structure or routine with outings and make little pockets of time to connect regularly with your older child.

Published 2016

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Deb Hopper, Occupational Therapist, author & workshop presenter. She is passionate about empowering parents and educators to understand the underlying reasons of why children struggle with behaviour, self-esteem and sensory processing difficulties. Deb is the co-author of the CD Sensory Songs for Tots, and author of Reducing Meltdowns

and Improving Concentration: The Just Right Kids Technique Model. Deb can be contacted via her website.

GHG Disclaimer – please read

Active

Hkids

ealthy Australia

Words Dr Natasha Schranz & Charlotte Vincent

Design Oleksandra Zuieva

IN

today’s fast paced, time-poor, digital

the Report Card results indicated very little

age, we find ourselves sitting still for

change with a grade of D minus again

longer than ever before. All this sitting

assigned for both ‘Overall Physical Activity’

and inactivity is problematic for the current and

and ‘Sedentary Behaviours’. Aussie kids

future health of children. Relative to inactive kids,

also grade poorly for the traits linked with

active kids have better concentration, are more

physical activity participation (i.e. ‘Physical

confident, have stronger muscles and bones, to

Fitness’ and ‘Movement Skills’) and received

name just a few of the health-related differences.

a failing grade for ‘Government Strategies’

So, how can we encourage and support our

and ‘Investments’.

kids to be more physically active every day?

Report Cards can be accessed from the

Furthermore, how do we help them to achieve

AHKA website.

the recommended daily physical activity levels despite the ever-growing sedentary demands of our lifestyle?

The full and summary

The 2016 AHKA Report Card was also prepared to coincide with the second Active Healthy Kids Global Alliance (www.activehealthykids. org) ‘Global Matrix’, which includes 38

DO OUR KIDS HAVE

ALL THE TOOLS TO BE HEALTHY?

countries

all

reporting

on

the

physical

activity levels of their nation’s children. When compared to the rest of the world, Australia is above the global average in physical activity facilities, supports and infrastructure grades.

However, the results show that access to these supports is inadequate to encourage children to move more and sit less.

In fact, Australia is alarmingly sitting at the back of the pack

On 16 November 2016,

in grades for physical

Active

Kids

activity and sedentary

a

behaviours. When we

Australia

Healthy (AHKA),

collaboration of physical

try

activity

health

from countries such as

researchers from around

Slovenia, New Zealand

the nation, released its

and

second

all

and

Report

Card

to

learn

lessons

Zimbabwe grade

well

who for

on Physical Activity of

overall physical activity

Children

and

and

Young

People. Two years later 36 | SUBSCRIBE to GHG

physical

activity

behaviours, we see that GHG Disclaimer – please read

PHYSICAL

ACTIVITY IS NOT JUST

A CHOICE,

BUT RATHER A

WAY OF LIFE. they rely on very different approaches to get kids moving. What is consistent across these countries is that physical activity is the cultural norm and not just a choice, but rather a way of life.

But why as a nation are we still failing when it comes to our kids moving more? Australia is lucky in having excellent physical activity facilities in both communities and in schools: we are well equipped with grassed playing fields, indoor and outdoor courts, swimming pools, an abundance of play areas and walk/ cycle-ways. But do our kids actually have all the tools they need to choose to engage with these facilities?

‘Physical Literacy’ encompasses the physical, cognitive, affective and social capabilities (or tools) a child needs to be active now and in the future. The ‘tools’ of ‘Physical Literacy’ include (but not limited to): a mastery of movement skills like catching, SUBSCRIBE to GHG | 37

understanding of the benefits of being physically active and the confidence and motivation to enjoy and try new movements.

To develop a child’s ‘toolkit’ they need to be given many opportunities to be active on a daily basis and these opportunities need to occur in various settings and with various people so that they learn to adapt and rise to meet new challenges.

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

throwing, jumping and riding a bike; an

Activity Report Cards will start a national conversation about how to improve the activity levels of Aussie kids.

Charlotte Vincent assists with the business administration for AHKA in the ultimate quest to find effective and innovative ways to improve physical activity levels of Australian Kids.

Building ‘Physical Literacy’, like academic literacy, needs the involvement of parents, schools, communities, local, state/territory and federal governments. It needs teachers with appropriate training (experts in the design and delivery of physical activity experiences for young people); the right resources in the home and in the school (e.g.

Editor’s

Choice

bicycles and balls) and the right physical environments (outdoor play spaces that

101 THINGS FOR KIDS TO DO OUTSIDE

take on many forms and inspire creativity

by Dawn Isaac

and imagination).

But for us all to play our part, we need a culture shift that sees physical activity being prioritised every day. It should not be viewed as something we feel like we should do, rather it must be viewed as something we all want and choose to do for fun, enjoyment and better health and wellbeing.

• Covers 4 seasons • In a garden, park or party • Plan 10 minute activities • Have a full day of fun • Simple & Illustrated

Dr Natasha Schranz is a Research Fellow

Paperback Published 2014

at the University of South Australia and CoChair from ‘Active Healthy Kids Australia’

(AHKA). The results from the AHKA Physical 38 | SUBSCRIBE to GHG

RRP $29.99 Now $23.25

FITNESS

Be

M

otivated This Winter Words Kat Millar

Design Oleksandra Zuieva

W

inter…cozy times by the heater.

gratification. Otherwise, why would we choose

Dressing gowns and slippers

the hard option? It’s seeing ourselves as a fit,

-

active and healthy person, rather than someone

snuggling

into

blankets

while you watch movies. There are a lot of wonderful

things

about

winter, but for many people when it comes to exercise, there are diminishing levels of motivation.

Like the challenge of working out in the heat of summer, working out in the depths of winter has its own set of problems to overcome.

Winter can also bring a need to dig deep inside to create motivation to stick to a healthy fitness routine.

TOP THREE TIPS FOR STAYING MOTIVATED DURING WINTER 1. Remember your ‘why’: Motivation comes from the root word ‘motive’.

Having a motive is having a reason to take action. It’s important to know the reason why behind any important action since this will fuel motivation. No amazing exercise program will help if the reason is not strong enough.

that goes on and off an exercise program.

TO KEEP MOTIVATION

HIGH,

MAINTAIN

GOALS THAT ARE

IMPORTANT

TO YOU.

2. Have clear goals: There are two types of motivation – ‘away from’ motivation and ‘towards’ motivation. i) ‘Away from’ motivation is when a person is trying to move away from something; some type of pain or feeling that they don’t want to experience. ‘Away from’ motivation is powerful for a very quick fix, for example, getting out of the way of a speeding car

Without a clear reason to justify the short-term

on the road, but it’s not powerful to use

discomfort (such as saying ‘no’ to the instant

for long-term result. As soon as the pain is

gratification and hitting the snooze button),

removed the motivation is also eliminated.

we usually find that eventually exercise will get too hard or we’ll ‘get too busy’.

You’re motivated to lose weight. Your key ‘driver’ is to get away from the weight,

Our brain likes reward so it helps to continually

so your motivation is the pain. You start

remember all the benefits of delaying instant

changing some behaviours and you lose

GHG Disclaimer – please read

SUBSCRIBE to GHG | 41

MOTIVATION COMES AFTER YOU ACT. away from the pain, you are no longer motivated to maintain your new healthy habits. And this is usually where the selfsabotage comes in. You think, ‘Oh I’ve been good lately, so I’ll just miss my workout today’. This can become a slippery slope.

Often, this road leads back to missing lots of workouts and gaining all the weight that you’ve lost.

42 | SUBSCRIBE to GHG

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

a couple of kilos. Once you have moved

ii) ‘Towards’ motivation is about knowing what it is that we want to move towards; what we want to attain. What we focus on is what we become. If we’re always focusing on what we don’t want, we usually get more of it. If we can change our attention to focusing on what we want and have a vision for our life, we usually start to move towards it, regardless if it’s freezing outside.

GHG Disclaimer – please read

the rest of your life, the key is continuing to set new goals that excite, inspire and motivate you.

3. Take Action – regardless of how you feel: Motivation is a bit like love – it’s not just a feeling…it’s a ‘doing’ word. Sitting around waiting for motivation to start rarely works.

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

If you want to continue to be motivated for

Kat Millar owns Get Results Training, dedicated to helping people transform their health, mind & body. Since 2003, Kat has helped thousands of people achieve their goals. She’s a coach, speaker, awardwinning figure competitor, fitness lecturer & NLP practitioner. Her passion helps people achieve life-changing results & fulfillment, with a range of programs for holistic health & body transformation. Contact via Kat’s website or Facebook

A coach once said to me, ‘Motivation comes after you take action’. When we act BEFORE feeling like it, this usually leads to a feeling of real pride. Honouring our decisions and commitments feels great!

Often people will say things like, ‘I was so motivated last week - and now it’s just gone’. Invariably, they have lost motivation because they stopped taking action. They stopped exercising, stopped preparing

Editor’s

Choice

THE 90-SECOND FITNESS SOLUTION

healthy meals, stopped working on an optimistic mindset. Often this leads to the path of least resistance.

Remember,

our

brains

love

positive

encouragement and reward. It lights up our dopamine centres (one of our feelgood hormones). To make the most of this every time you do something to honour your values by making hard decisions, I recommend that you reward yourself – such as patting yourself on the back, speaking

by Pete Cerqua

For A Healthier, Stronger, Younger You: • lose weight & keep it off • s imple & highly efficient • b uild lean muscle mass • increase your standing metabolism • easy nutritional guidelines

kindly to yourself by saying things like ‘Go

The Most Time-Efficient Workout Ever: minimum of 15 mins working out a week.

me!’, ticking off a chart, or telling someone

Paperback Published 2009

about what you’ve done. You’ll then start craving more of those good feelings!

GHG Disclaimer – please read

RRP $30.00 Now $25.75 Booktopia may vary prices from those published.

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The Importance of

S Training

trength Words Michael Dermansky

Design Oleksandra Zuieva

YOUR STRENGTH WILL ULTIMATELY IMPACT THE QUALITY OF YOUR LIFE. years one thing remains true. A lack of muscle strength, especially

in the main postural muscles, is the biggest reason for clients not being free to live their lives to the fullest. Whether its running a half marathon, trekking in Nepal or simply playing with the kids, your level of strength will ultimately impact the quality of your life.

Strength training is not just for men wanting to bulk up, but an important part of any exercise routine, for both men and especially women of any age.

Here are three big reasons why strength is so important for your everyday life.

1. Minimising potential injury and pain.

Weight training is needed for almost everything we do - the biggest factor that causes pain and injury with most women is that their body is not strong enough to do the things they want to do in everyday life. Taking the kids out of the car, gardening, carrying groceries or just going for a regular walk requires strength and control of the major postural muscles such as core stabilisers, gluteal muscles (buttock), and the upper body stabilisers (shoulder blade muscles).

If these muscles are not strong, it puts GHG Disclaimer – please read

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

A

fter training clients for the last 14

excess load and strain on the joints and ligaments, causing pain and potential injury. It also means that just doing the simple things in life required much more effort. Strength training helps to improve postural muscle strength and ability to do everyday tasks.

2. Building bone density: Bones need load to maintain their normal structure to remain strong and healthy. Strength training helps maintain normal loads on the bones. It allows the bones to continue to turn over a normal amount of bone replacement to maintain healthy and strong bone structure.

3.

Losing

unwanted

weight:

Strength

training assists in weight loss which is important for two main reasons: i) Firstly, to do good quality cardio exercise, you first need good muscle strength. This means that you can perform cardio exercise for a longer period and with better quality, such as running or bike riding, instead of being limited by lack of muscle strength. ii) Secondly, better muscle mass helps improve glucose regulation and muscle metabolism. What this means is that SUBSCRIBE to GHG | 45

more muscle requires more energy which means more fat is burnt up doing the same activities. This makes it easier in the short and long term to lose weight.

A

strength

program

should

not

be

complicated and involve five to six key exercises. It can be carried out two to three times a week. Ideally be guided by a

Editor’s

Choice

NATURAL POSTURE FOR PAIN-FREE LIVING

by Kathleen Porter

qualified professional, such as an exercise

The Practice of Mindful Alignment.

physiologist,

• h ow to sit, stand, walk, • how to bend, get up from a chair, • how to sit to meditate & sleep • 12 physical exercises for posture • relief from chronic pain • alignment of your body as a whole

physiotherapist

or

good

personal trainer so that you learn the current techniques to avoid injury.

Michael

Dermansky

is

a

Senior

Physiotherapist and Managing Director of MD Health Pilates. Michael has over seventeen years’ experience of treating

Paperback Published 2013

clients from all walks of life, from six-yearold children up to the age of 92. Michael can be contacted through his website.

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Relationships

of SEX Words Dr Matthew Anderson

Part 2

The Importance Design Oleksandra Zuieva

GuideTM, I stated that over 2000

women

clients

have

provided

reasons for not being sexually attracted to their husband or partner.

They have shared many reasons but those reasons ALL fall into two simple and distinct

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

IN

the May issue of Great Health

•

too little masculine energy or behavior

or •

too much childish behaviours.

You don’t act like an adult: Countless wives make statements such as: ‘I gave birth to two children but I often feel as if I have three’. These wives are turned

categories. The first reason

off sexually because they

discussed in Great Health

experience their husbands

GuideTM was: You don’t act

as immature or childish.

like a man.

Adult women do not find

In this issue, I will discuss

children

the second main reason:

sexually attractive. As I stated

You don’t act like an adult.

above, adult human beings

The fact is adults only want

are naturally structured to

sex with other adults.

avoid sex with children and

Sexual intimacy between

adolescents. If a wife has a

humans is designed to

constant experience of her

be

between

husband as immature, she

two consenting adults. If

will quickly lose a desire to

conducted

immature behavior, then her or his partner will naturally lose interest. For example, if a partner (male or female) behaves like a child, the natural incest taboo is activated and the other partner, who is behaving as an adult or a parent, will naturally avoid sexual contact.

Adults and parents are programmed to avoid sexual contact with children even if that child is physically over one-year-old.

What follows are reasons or examples of things men do or don’t do, that cause loss of sexual interest in their partners.

Most, if not all examples, can be connected to the following two reasons and apply to over 95% of men: GHG Disclaimer – please read

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

one partner exhibits too much childish or

or

adolescents

connect with him sexually. Yes, he may be a good guy and he may have quite a few positive qualities. However, if he acts like a child too often, she will not be attracted to him.

A man will be seen as childish/adolescent if he frequently grabs his wife’s behind, makes adolescent jokes, refuses to take adult responsibility for bills, ordinary household chores and childcare, takes his children’s side against his wife, does not practice good hygiene, tries to turn all physical contact into sexual foreplay, makes sports (watching or viewing) more important than quality time with her, cannot be emotionally intimate, refuses to learn to dress himself appropriately, does not pick up after himself, SUBSCRIBE to GHG | 49

has to constantly be reminded to handle normal responsibilities, avoids disciplining the children…the list is endless but the point is clear. Too many men act like children and then get upset because their wives do not respond to their advances.

Editor’s

Choice

RECEIVING LOVE

by Dr Harville Hendrix & Dr Helen Hunt

Pay attention, act like a man and make some adult decisions. She will love you for it!

Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience in Gestalt and Jungian Psychology and has helped many people successfully navigate relationship

Transform Your Relationship

by Letting Yourself Be Loved: • know how to ‘give’ love • learn how to ‘accept’ love • accept appreciation & affection • embrace real intimacy • look for help & guidance from romantic partners

Paperback Published 2005

issues. Dr Anderson has a best-selling book, ‘The Resurrection of Romance’ and he may be contacted via his website.

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‘Tolerance and compassion are qualities of fearless people’ – Paulo Coelho

BECOME THE

P

erfect

date Words Melanie Schilling

Design Oleksandra Zuieva

hard. It can play to your deepest fears and insecurities. Sometimes

the couch and a bottle of wine seem so much more appealing than putting yourself out there for scrutiny.

Putting yourself out there and announcing to the world that you are looking for love can make you very vulnerable. Whilst this vulnerability is a necessary part of the process (it increases your attractiveness to potential dates), it does not have to be overwhelming.

By learning to love and appreciate yourself first – before looking for love and appreciation from someone else, you will be in a stronger position to start a great relationship. When you live your best life, you are more attractive

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

D

ating is hard. Sometimes it’s really

How to become the best version of YOU. There are four very basic things you can do to present yourself in the most positive fashion.

Work on these BEFORE you work on your new hairdo or invest in a new dress. When your inner self is stronger and more confident the outside will shine even more.

1. BE GRATEFUL: Start by taking stock of all the positive things in your life and practicing gratitude. Research shows that practicing daily gratitude improves physical, psychological and social well-being.

This is exactly what is needed for dating success!

So, rather than focusing on your flabby arms or your cellulite, think about the things you

to others. So, by investing

really like about yourself

in yourself, you benefit

and your life.

from a secondary pay-off:

•

Body

•

Personality

•

Talents

The foundation of any

•

Achievements

great relationship is self-

•

Family

love, also known as self-

•

Friendships

becoming magnetic to potential dates.

respect, self-confidence and

self-esteem.

where do you start?

So

Make a list of your top three things and write

WHEN YOU LIVE YOUR BEST LIFE, YOU ARE MORE ATTRACTIVE TO OTHERS.

DATING

YOURSELF

IS STEP ONE TO BECOMING

‘DATEREADY’

FOR SOMEONE

them on your mirror in lipstick, program them into your phone or list them in your journal. A daily reminder of what you like about yourself and your life enhances your sense of well-being and optimism and increases your capacity to be open to possibilities. After all, if you don’t like yourself, how can someone else?

2. GET PASSIONATE: People who are driven by passion tend to live more fulfilled and vital lives. Think about someone you know who is totally absorbed in a hobby, political party, sport, band or artistic pursuit. What words would you use to describe them? Chances are, you see that person as enthusiastic, motivated and interesting, even if a little obsessive.

54 | SUBSCRIBE to GHG

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

ELSE.

Now think of the things that get YOU out of bed in the morning. What are you so absorbed in, that make you forget that time exists? Is there something in your life that you are secretly passionate about or wish you had the courage to pursue?

By identifying one thing that you are passionate about and actively engaging in it every week, you enhance your level of overall life satisfaction. And yes, you guessed it, people with high levels of life satisfaction are more attractive to potential dates.

3. BE SELECTIVE: As human beings, we are driven to create bonds with others. We have a primal need to connect and belong. But sometimes GHG Disclaimer – please read

that don’t serve us. Or it causes us to stay in relationships long after their expiration date. Good relationships can enhance our lives. They enrich every experience we have. But bad relationships can pull us down.

As single people in the dating world, we need to surround ourselves with supportive, non-judgmental, motivating people. That is, people who provide us with honest feedback, laugh along with us and pick up the pieces when things go wrong.

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

this drive leads us to start relationships

Over the coming weeks, I’ll be sharing three more steps that can take you from single to ‘coupled-up’, so stay tuned.

Melanie Schilling is a psychologist and dating coach, regularly contributing to Channel 10, Channel 9, print and online publications.

In

2014,

Melanie

was

appointed Dating and Relationship Expert for eHarmony, Australia & has worked across the Asia-Pacific and Middle Eastern Regions.

Melanie may be contacted via her website.

Consider the many relationships in your life: family, friends, colleagues, associates. No doubt, you have relationships with people who enhance your life (those who give you energy) and people who detract from

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Choice

your life (those who suck out your energy!).

Maybe it’s time to conduct a relationship audit and clear out the energy zappers. You will feel a great weight lifted both socially and psychologically if you do.

HOW TO CHANGE THINGS, WHEN CHANGE IS HARD

by Chip & Dan Heath

4. PRACTICE SELF-FLIRTATION:

yourself. Woo yourself. What solo activity

Unlock shortcuts to switches in behaviour:

can you indulge in every month that would

• how the mind works

make you feel special? Is there something

• focus on goals, not obstacles

Finally, take yourself on regular dates. Court

you reserve for ‘special occasions’ or something you only ever do with other

• practical takeaways

people? Take yourself to the movies every

• make changes in life & business

week. Buy yourself that extra-large popcorn.

Paperback

Published 2011

Treat yourself to a glass of wine at that new place in town – not on the couch in front of the TV. GHG Disclaimer – please read

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HAPPY, HEALTHY KIDS VOL 1 From ‘The Health Specialists’ Series’

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Happy, Healthy

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Happy, Healthy

FEATURING KAT MILLAR, COACH & AWARD-WINNING FIGURE COMPETITOR

Fitness Part 1

SECRETS OF ELITE ATHLETES • EXERCISE FOR BUSY PEOPLE • FITNESS & TRAVEL • STRENGTH TRAINING

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