So how does intermittent exercise work?

The idea is that you do a few short bursts of exercise multiple times throughout the day. Mix it up with a variety of moderate to vigorous intensity sessions, such as some yoga asanas in the morning, a brisk walk at lunch time and some lunges or Foundation Training at your desk. Remember that every bit of exercise adds up and when you do bursts at work it has the added benefit of breaking up the sitting or repetitive nature of our tasks.

What are the benefits of intermittent exercise?

Just like with all types of exercise, intermittent exercise provides many benefits for our mental and physical health. There have been a number of studies conducted exploring the effects of intermittent exercise which summarised below:

Physical benefits

• Decreased triglyceride levels (a type of fat found in your blood)
• Increased levels of good cholesterol (HDL)
• Reduced total cholesterol
• Significantly improved fitness levels
• Improvements in glycosylated haemoglobin (a marker for long-term blood sugar control)

Mental benefits

• Reduced levels of anxiety
• Improved focus
• Enhanced mood
• Boosted self-confidence

How to get started

The key to success is to make it achievable. Think of how you can incorporate intermittent exercise into your routine so it’s something you will do each day and multiple times a day. Making it fun can also you looking forward to the 10 minute super session! And importantly, mix it up. Remember we’re aiming to for a mix of moderate to vigorous, include some strength training as well as stretching and cardio.

Moderate intensity is something that makes it difficult to carry a conversation.

Vigorous intensity steps it up a notch. For some this will mean going from a moderate walk to a jog.  

The idea is that these intermittent exercises don’t require special equipment. For example, if you’re doing triceps dips you could use a chair or bench. You could even do push ups against a wall, especially if what you’re wearing isn’t suitable to do conventional push ups. I love Foundation Training because it can be done while standing and with minimal space and it provides me with a balanced exercise routine that incorporates strength, breathwork, decompression and a bit of cardio. It’s also perfect to do in chunks – intermittently!

In the end aim for about 30-45 minutes of combined intermittent exercise each day. You’ll really notice the difference.

You could try some of these below or create your own routines. Be creative and adjust the intensity and the exercise to your ability and needs.

1  Cardio  

Incorporate a 10 minute walk at moderate intensity into your day. This will get your heart rate up and will definitely help clear your mind. If you’re a morning person, get up a little earlier and pound it out! If that’s not your think then make your lunch break your walk break! Keep a pair of runners at work & then head out for 10 minutes. You will feel invigorated and ready to tackle the world! You can of course make this into a quick jog if this is your passion.

2  Strength training – legs

Aim for 45 seconds for each exercise, with 15 seconds rest in-between each, then repeat the set once more.

Squats: With your feet hip-width apart and pointing forward, lower down into a squat position, ensuring that your back is flat and that your tailbone is angled towards the floor. You may wish to use a chair for precaution, lightly tapping it before driving back into a standing position.

Lunges: Stand straight with your feet hip-width apart. Extend one foot behind you and plant your toes firmly on the floor. Bend your back knee and lower down into a lunge position (making sure your knee doesn’t fall over your foot). Rise and return to your original position, repeating the motion on the other side.

Wall sit: With your feet hip-width apart and your back flat against the wall, lower down as if sitting on an invisible chair. Tuck your tailbone under and ensure that your legs are positioned with your feet directly below your knees and your thighs point straight out in front of you. Hold for 45 seconds.

Single leg calf raises: Lift one knee so that your thigh is perpendicular to your torso. On your standing leg, raise onto your toes and then lower back down. You may use a surface nearby to lightly steady yourself. Repeat for the full 45 seconds before swapping legs.

Single leg calf raises (other side): Complete the exercise above on the opposite leg.

3  Arm and core strength

This final round will focus on building strength in your arms and your core. As with the previous rounds, aim for 45 seconds for each exercise, rest for 15 seconds, and then repeat the set of five exercises.

Triceps dips: Using a chair, plant your hands firmly on either side of the seat as you face outwards. Shift your pelvis so there is a gap between your body and the edge of the chair, and bend your knees at a 90-degree angle. Bend at your elbows and lower your body until you are just hovering above the floor, then drive through your triceps back up into your original position. 

Push ups: There are several ways you can modify your push ups to suit your fitness level. If completing them on your toes is not possible, you can lower to your knees or even plant your hands on a wall for a vertical alternative while you build your strength.

Plank side walk: Get into a plank position with your hands firmly planted under your shoulders and your legs extended straight behind you. Step your left arm and leg out to the side and follow with your right side. Then complete by moving in the opposite direction. If this is too much, remain in a stationary plank position or lower to your knees.

Bicep curl to press: You can use household items for this exercise, such as bottles of milk or washing detergent. Bend both arms at the same time, keep your elbows by your side as you curl your weight towards your chest, then drive your arms straight above your head. Reverse the movement and repeat.

It’s also worthwhile checking out the Foundation Training website and YouTube channel for their routines. They have lots of fabulous tutorials and sessions that suit all fitness levels and the techniques taught can be incorporated into everyday living thereby preventing injury when doing basic tasks.

And lastly, listen to your body. Speak to your health professional if you have specific injuries and conditions that need that a little bit of extra attention or supervision.

We weren’t all born to be elite athletes, but we can do our bit in keeping our body and mind strong and healthy. Keep playing, keep moving and have fun in the process.

Love Vesna

Box breathing is a simple yet effective practice that’s perfect to do just before bed. It helps to clear tension and stress that you’re holding in your body or mind and establishes a calm feeling that facilitates drifting off into peaceful slumber. Box breathing is a 6x  6x  6x  6 tempo. That is, you inhale for 6, hold your breath for 6, exhale for 6, hold your breath for 6 and then repeat from the start.

When you’re ready, get into a comfortable position and let your body relax as much as possible. Feel the surface beneath you and notice how your body connects with it. Take a few slow deep breaths to prepare your body and mind. Let the tension gently ease out of your body. Allow your thoughts to drift away and bring your attention to your breath.

1.     Breathe in for the count of 6
2.     Gently hold your breath for the count of 6
3.     Breathe out for the count for 6
4.     Gently hold your breath for the count of 6
5.     Breathe out for the count of 6
6.     Repeat these steps above 10-15 times (or as desired), each time allowing yourself to relax further into the breath.

If you find thoughts drifting in, gently observe them and then focus on counting. 1…  2…  3…  4…  5…  6… This helps to settle your mind and reset your focus.

As you repeat the breathing cycle, your body will begin to relax, the breath holds will become easier and your inhalation and exhalation will become smoother until it all feels like a circle.

Box Breathing is a fabulous technique that you can use at any time of the day; whenever you’re feeling tense, anxious or have too many thoughts whirling around in your head. Play with it. Enjoy it and observe what shift and awareness it creates.

There are also a huge selection of Apps available if you prefer to use a guided meditation. Some of the Apps, or programs I’ve used are Holosync by Centrepointe Research Institute, Get Sleep by Headspace, Compassionate Heart by Marina Raye & Master Charles Cannon.

For most of us it’s about trying a few different techniques to find the one that suits us best. Remember, no one way is correct – it’s about finding out what works for you and being flexible and changing the method to meet your needs. I like to alternate between the various techniques depending on how I’m feeling. 

I also find placing one hand on the forehead and the other at the base of the skull very soothing. This is a Kinesiology technique called Frontal Occipital Holding. It’s a great way of stilling your mind, alleviating anxiety and creating harmony between your frontal lobe and the limbic system. Combining this with your breathing technique helps to create a deep peace as you prepare for sleep.

Wishing you blissful sleep

Love Vesna

Many years back I was part of a cooking class at Casa Luna in Ubud, Bali and the owner, Janet De Neefe, commented on how the same recipe can have a different taste based on the person who’s made it. There were two beautiful Balinese ladies chopping, preparing and cooking that day, and Janet said,

‘When Wayan makes sambal it’s fiery like a storm brewing and when Made makes it, it has a gentle warmth that builds progressively. Their personality and energy is one with the food they prepare.’

We tried the two sambals and they were definitely different. Same ingredients, made on the same day, but made by different people. I loved both because even though one was smack bang powerful and the other one kind of snuck up on you, they were both made with love and passion. 

This made me realise it’s important to be working from heart space when creating something that’s shared, because it comes through in the end product. Interestingly, when I dine out I can tell the difference between when the dish has been made with love and when there’s a disconnect. With this new awareness about how our energy affects the food we prepare, I was even more focused on imbuing what I made with love.  

Because life is about sweetness… or should I say I like a little bit of sweetness in my life, I recently made one of my favourite desserts to share. Over the years I’ve modified the recipe to suit my needs and philosophy about healthy life choices so unfortunately I don’t have the original reference any longer, but I do thank the original creators for this inspiration and the feedback from many a very contended consumer of all things delicious.

When I posted a photo on my Facebook and Instagram accounts, I received lots of PMs & DMs requesting the recipe. So here it is. 

All you have to do is make it with love, because the recipe itself is really simple. 

Have fun making and eating it… and let me know how you went by dropping me a line in the comments below. 

Love Vesna

LET’S BE FRIENDS

If you’d like to receive the latest blogs, newsletter and special offers, it as simple as Joining our Life’s Potential family. You’ll even receive 15% off your first order over $50 when you purchase one of our beautiful natural and organic skincare products.  

Banding together and helping our mates – this is one of the things that is iconically Australian. Despite adversity, we stand together and rise to see another day. We rebuild together, we cry together, we mourn together and we celebrate together. Despite the difficulties we face, there is a strength that comes from deep inside that we draw on that helps us rise from our knees and do what needs to be done. As a community we are strong and together we can get through this.

We have a community of people here in Australia and overseas who have extended their support in many ways; emotionally, financially, spiritually. Everything we do makes a difference because together we are strong and we will rebuild our lives slowly but surely.

Many of you, locally and overseas, have reached out in concern wanting to know if I’m okay. Living on the coast in Queensland, I am fortunate because I am safe. And I am deeply grateful. I thank each and every one of you for your support and for reaching out. It’s this caring, this desire to help another human being in times of trouble that lifts our spirit and reminds us that we are not alone.

I would also like to encourage you to reach out if you need help. Don’t do it alone. There are services provided by many organisations, so please make use of them because they can make all the difference when we feel at our lowest. Below are just a couple that you can contact. You may also like to reach out to professionals, spiritual leaders and other family members. The key is to reach out and do what works for you.

Life Line     13 11 14     https://www.lifeline.org.au/

Beyond Blue     1300 22 4636     https://www.beyondblue.org.au/

I, like many of you, want to add to the support that has been growing exponentially. In addition to personal contributions, as a home grown and owned small business, during the months of January AND February, Life’s Potential will donate 25% of all sales (via @The Salvation Army Australia) to support the bushfire relief causes.  

Whether it’s by making a purchase throughout the months of January and February, or by donating directly to your chosen cause, every little bit helps – collectively we can make a difference.

For our Australian members, purchases can be made via  www.lifespotential.com.au  

Alternatively, overseas members, or those who want to donate directly, you can make donations via The Salvation Army Australia website by visiting their website  https://www.salvationarmy.org.au/

To all our firefighters, local and international volunteers, emergency services and everyone who is contributing to keeping us safe, and working so hard to protect our nation – I thank you and hope that you remain safe.

With love much,

Vesna 

When we are caught up in life’s busyness, we can forget to look after our self; to make sure we do those things that keep us happy, energised and physically able to do the things we love and the things we need to do. We tend to think, “oh, that can wait. I can get that later, and I’ll still be ok.” This is true to a degree. However, if this becomes a regular pattern, then eventually we become depleted.

The truth is, regular self-care is essential when it comes to improving mood and reducing anxiety. The goal is making it part of your daily life and something that’s easy to do. Remember, it’s about reducing stress, so choose activities that are enjoyable and make this a priority in your life.

I like this explanation by psychologist Agnes Wainman. 

“… self-care is something that refuels us, rather than takes from us.”

The idea is that self-care practices give us energy and calm. That they refresh and rejuvenate us, and bring us joy. That the practices we create are about honouring our wellbeing physically, emotionally and spiritually.

So, what are some of the simple things we can incorporate into our daily life? Well, there are plenty to choose from, and I encourage you to experiment to find the right fit for you. Remember, it’s meant to be joyful and enjoyable. It is about replenishing, calming and grounding yourself. Regular practice will intensify the results, and you will be able to drop in to that practice much more easily when it becomes part of your daily routine.

Breathe

I can hear you saying “But I do breathe, every day, all the time!” And so, I ask you;

How do you breathe? Shallow, fast, long, slow, erratic, focused?
Have you taken notice of how you breathe, especially when you’re under the pump?

I know when I’m stressed or in avoidance, I tend to hold my breath. Holding our breath adds stress and decreases cognitive function. It reduces our ability to logically work through the situation because our body goes into flight or fight mode – an automatic reaction. Sometimes this can’t be avoided, because let’s face it, life throws little curveballs to keep us on our feet.

Regular breathwork can help bring about a state of calmness and clarity and decrease levels of stress. It also helps to improve a range of issues including:

• Anger
• Anxiety
• Chronic pain
• Depression
• Emotional effects of illness
• Grief

There are several breathwork practices you can try; that way you can choose one that resonates best with you. Here are just a few you might like to try.

• Wim Hof Method Breathing
• 4-7-8 Breathing Technique
• Diaphragmatic Breathing
• Pursed lip breathing
• Alternate nostril breathing

Movement

Again, it doesn’t have to be complicated. No major gym workout, unless of course you love going to the gym. Our body and our mind need movement to stay healthy and happy, which equates to a happy and healthy you. Even a simple walk around the block will have a positive effect, especially when adding a mindfulness practice to it. As you walk, take note of what’s around you. Notice the shades of green in the foliage, the texture in the trees and even the pavement. Look for the light and shade as you take each step. Feel the breeze or sun on your face. Be present and feel the energy moving through you.

If you feel pressed for time, then start with 5 minutes. Begin with a quick walk up and down the hall at work or home, and eventually increase this to a 20-30 minute walk in nature. I love walking early in the morning, sometimes before others are up and about.

Another activity you can do is dance at home, out with friends or join your local Nia Dance group. There’s a wonderful freedom and joy that comes with dance, and remember to do it your way – your body’s way. It’s about having fun, so put on your favourite music and dance away! Just 5 minutes and you’ll begin to feel the benefits.

Some of my friends love to run and have joined groups or created groups. There’s a fabulous community that comes with your local Parkrun which is available all over the world so as you travel; you can join in anywhere. And you can even walk instead of running!

Yoga is another fabulous activity because there are so many levels and types available. When I’m in Bali, I always attend the classes at Intuitive Flow Yoga in Ubud. I particularly love their Yoga Pranala classes because breathwork and mindfulness are incorporated into the practice. Yoga can also be very physical so try different classes to work out what you love best. For me, it’s about the connection to heart, so I look for classes and instructors who are focused on the ancient yogic practices. For you, it may be about Hot Yoga, Iyengar or even Aerial Yoga.

I also love Foundation Training which works for any age group and is designed so that you can do it anywhere and without any equipment. All you need is a little bit of time. Start with a Basic Founder, which will take you all of 5 minutes and increase your practice gradually. You’ll find some excellent YouTube videos by Dr Eric Goodman and his team. Even better yet, check out the website for a local trainer. I just love how John Gannon from Posture Strong incorporates Wim Hof breathwork – and the ocean swim post-workout!

Clinical Pilates is another fabulous form of self-care, and it’s tailored to meet your specific and individual needs. It combines mindfulness through focus on the particular exercise, breath work to engage the muscles and is a great way to improve strength, mobility, flexibility and balance. If you’re on the Gold Coast, Australia then I can highly recommend Nicole Calvino from Little Sanctuary, who is excellent with the technical knowledge and very supportive during the session.

Write it Out

Journaling is a powerful way to get things out of your head. The Artists Way by Julia Cameron has a practice where each morning you sit and write Morning Pages. You write without editing and without reading what you’ve written. The idea is to get it out, let it flow, thereby releasing what’s holding you back and opening up your creative channels.

Now if you don’t have 20 minutes, that’s okay. You can simply write out some dot points of what’s on your mind – the good, the bad, the ugly. Just let it all go without any judgement. Just let it go. Let if flow.

And remember to add some Gratitudes to your journaling. Choose a beautiful book for this so that it reflects and inspires you to record those moments that have brought you joy. I’ve read 10 is the magical number, but if that’s not easy for you, start with 1 or 2 each day and build it up to 10. Your gratitudes can just be brief words, or you can elaborate and write a sentence, add some images or draw. Just like the daily Morning Pages to start your day by writing out, Gratitude journaling is a wonderful way to close each day and bring the focus back to heart centred consciousness.

Little Love Notes are a beautiful way to anchor in positive affirmations to yourself, from yourself. Get some gorgeous note paper, sticky notes, cards, or make some yourself, and then write a loving message to yourself. Tuck these notes into books, amongst the paperwork that you have to do, in your bathroom drawers and even amongst your lingerie. Lovely little surprises that appear just when you need them.

I started a Note to Self series on my Life’s Potential Facebook page many years ago, which continues to evolve. Note to Self came from an idea to create a dialogue with Self. It is a way to ask questions and then reflect on where the answers direct your attention. Using the power of positive words creates an internal environment for growth, healing and wellbeing.

The words we use and the story we tell our self creates our reality. So be kind to yourself. Encourage yourself and acknowledge all the achievements along the way. Each one counts.

Self-care Dates

Carve out some time to do things you enjoy, and that feed your soul. This can be anything from creating a lovely tea/coffee ritual where you enjoy the process in its entirety. Give yourself a mini facial at home or have a nice soak in the bath with candles, beautiful essential oils and some flower petals. Throw in some magnesium flakes and drift away. Book in a massage or give yourself a massage with delicious oils that support and nurture. Eat wonderful foods that make you feel good and hydrate well to keep your body and mind humming. Read a book – now that’s one of my favourites because I get to travel the world, live another life, experience new things and all from the character’s perspective. The list is endless, so explore and discover what sets your heart on fire, what inspires you and fills your cup.

Mindfulness and Meditation

I’ve studied different forms of meditation, so I could experience what they had to offer and to find out what worked for me. Including daily meditation has made a world of difference to my life, emotional and mental health. It’s helped me in times of stress, physical and emotional pain, fatigue, and it has helped me discover more about myself. The key here is regularity – making this a daily practice alleviates stress and helps you to live from a more peaceful state. It’s also a practice you can do anywhere, anytime, on your own or in a group. There are also lots of Apps to choose from as well as dedicated programs. Again, it’s about trying out a few to find what works for you. Here are just a few to help begin your exploration journey.

• Mindfulness meditation
• Body scan or progressive relaxation
• Breath awareness meditation
• Zen meditation
• Transcendental Meditation
• Guided meditation

Whatever you decide to do, start now. Even if it’s only one of the items above, begin and then add other things to build your Self-care Plan. If we wait until we’re ready, until the time is right, then we will never begin. So, choose one thing and have some fun!

Life’s Potential was borne from the idea to share knowledge and create growth, to support each other and ourself. As you look through the website, Facebook and Instagram pages you’ll notice a theme of mindfulness and heart centred living, learning about things that enhance our physical, emotional and spiritual wellbeing. 

Through Life’s Potential we endeavour to inspire you with our words and beautiful imagery so that you can connect visually with the dialogue. We will explore the importance of honouring and caring for ourselves, our family and friends, and our community and how this enhances our life experience.

We will delve into health, what foods and lifestyle choices are good for us, how mindfulness and meditation benefits our hearts and minds, and how clean, organic skincare products support our physical bodies – this is why the Life’s Potential Skincare range was created. Through the Note to Self series, we will look at the power of words and how they can change how we see ourself and our world. 

It’s in the pausing that there is stillness, so we can truly hear the sound of our own heart. When connected to this source, we are powerful and clear about what we say, what we do and how we live our lives. 

You can read more about Our Story and how Life’s Potential was created and it’s various offerings.

We look forward to engaging with you here, via email and on social media and sharing in the journey of mindful living.