The importance of goal setting!

Life can be chaotic, unpredictable and at times overwhelming. We can often get consumed in our own routines and a little bit lost. The simplest task can seem like sending flowers to the moon.

So how do we make a bit of sense out of our own world and make sure we are progressing and right direction? Goal setting has been shown to be one of the most effective ways to motivate us to achieve a certain task. Goals help us stay focused, allow us to place value on a task and provide us with a sense of accomplishment and satisfaction.

Evidence has shown that act of just writing down a goal increases the success rate of achieving them and this exponentially increases when we regularly re-evaluate them. It seems like a very simple task, however not a lot of us actually follow this structure and we wonder time after time why we are not reaching our goals?

“The trouble with not having a goal is that you can spend your life running up and down the field and never score. Bill Copeland

The first step in goal setting is understanding the importance of them, so here are a few important reasons:

  1. What do you truly want? Goals help us break down the what and why behind our actions and behaviours. For example we may want to lose weight; but why do we want to be a few kilograms lighter?
  2. Be accountable for your own happiness and expand on failure. Success and failure is a part of life. Take control of these circumstances by making a plan of action! Goals help you stay on track and move forward in the right direction. There is something humbling about looking back and reflecting on things you have achieved no matter how large or small; if you are progressing forward is still a step in the right direction!
  3. Live life to the fullest! When you take the time to set some goals you increase your ability to make the most out of every situation and moment of your life. There is too much to experience in life to push our aspirations to aside. Forming good goals will help you achieve and live the best life you can!

Goals setting can be applied to every aspect in your life whether in your career, what you want to achieve in your personal life or simply what you would like to do in your spare time. We often have these very generalised thoughts such as losing weight, but struggle to clarify how we will go about it.  Goal setting is usually always the first step.

Let yourself dream a little!

Goals help us believe in ourselves, they can be used to fuel your ambition! Make your aspirations a  goal and work towards them everyday. If it is not a goal it is a vague notion of the imagination that will most likely be un achieved.

Have a think! What would I like to achieve? What is getting in my way?  How am I going to achieve it?

Stay tuned for’ How to be SMART about it’ and start forming some ideas today!

Author: Lisa Golder

Paleo Diet vs Dietary Guidelines: What are we missing out on?

In our previous blog we looked at the evidence supporting the Paleo diet. While promising, these few studies were very short in duration, had relatively small numbers, and were targeted mainly at people with metabolic conditions.bread-group

What is still unknown though is the long term ramifications of eating the Paleo way as there are no studies that go beyond 3 months.

This makes it hard for us to predict.

However, there are many studies that look at the effects of dairy and grains on our health, the very foods that are excluded with the Paleo Diet. We only need to go to the NHMRC report on the Australian Dietary Guidelines to see the evidence.1 (more…)

Being a coffee snob is good for your health

Being a coffee snob is good for your health

I was in Perth for work last weekend. I don’t know Perth very well at all, yet alone South Perth, where I was staying. This means that I did not know where I could find a good coffee on Monday morning, which is a problem as I am quite the coffee snob.

Fortunately I had recently been told about a phone app called ‘Beanhunter’, which can direct you from your current location to the closest good coffee vendor. Having a personal tracking device permanently on oneself has never been so useful. (more…)

When you can’t breathe, nothing else matters

November is lung awareness month, a chance for everyone to stop and listen to their breathing. Many of us don’t even think about our breathing until we experience challenges. Alarmingly, one in seven Australian’s die because of lung disease every year! With such a high prevalence it is clear we need to pay greater attention to our lungs. On average we take approximately 23,000 breaths a day or one breath every three to five seconds.

What could you do with just one breath?

The Lung Foundation of Australia have developed a set of questions to assess your lung health and determine whether you may need further investigation. As you read through the following questions think about yourself but also your friends and family. Have they mentioned any of the following?

  • Have a new, persistent or changed cough?lungs
  • Cough up mucus, phlegm or blood?
  • Get out of breath more easily than others your age?
  • Experience chest tightness or wheeze?
  • Have frequent chest infections?
  • Experience chest pain, fatigue sudden weight loss?
  • Are a smoker or ex-smoker?
  • Have you ever worked in a job that exposed you to dust, gas or fumes?

If you answered yes to any of the above questions a follow up with your GP is advised.

There are many practices we can adopt on a daily basis to help keep our lungs healthy and give us the best chance of avoiding lung disease. If you have a diagnosed lung condition these should also be adopted to best enhance the lungs potential and prevent worsening of symptoms.

Tips for healthy lungs:

  • Aim for smoke free! This includes passive smoking.
  • Enjoy fresh air daily
  • Protect yourself at work from dust particles, chemicals and fumes
  • Stick to safe products in the home
  • Partake in regular exercise
  • Be aware of the symptoms and risk factors as listed above

It’s important to know that becoming breathless during exercise is normal. Regular exercise, however, can increase the strength and function of your muscles, making them more efficient. Your muscles will then require less oxygen to move and will produce less carbon dioxide. This leads to a reduction in the amount of air you need to breathe in and out for a given exercise or daily task. Aim to accumulate 30 minutes of cardiovascular exercise on most if not all days of the week, and 2 sessions of resistance training per week. Help keep your breathing go un-noticed.

Remember to take a moment every day to stop, relax, listen and breathe…


Karla Newman

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