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May 7, 2017

5 Simple Tricks to Help You Drink More Water Everyday

5 Simple Tricks to Help You Drink More Water Every Day

I don’t know about you, but after having kids my memory just isn’t the same. I was doing some research and found outthat simply drinking more water can repel and even treat Alzheimer’s disease!

Water flushes your system, and regulates a healthy digestive tract. Water promotes heart health and a strong circulatory system. Your body is roughly 60% water, and uses up some of your water supply each day. That water has to be replaced.

The problem is, you probably are not drinking enough. The average adult needs to drink at least 2 litres of water each and every day for optimal health.

As soon as I wake up in the morning I make it a habit to have 600ml at my basin so I drink it first thing!

To inspire you to drink more I’ve written 5 simple tricks to help you drink more water on a daily basis, and your health will see a positive boost.

1 – Make a goal and stick to it! Human beings are great goal setters and achievers. If you just think about drinking more water in the back of your mind, you may be successful, or you may not. However, if you write down a specific goal for daily water consumption you program the habit-forming part of your brain to increase your water intake (i.e my morning ritual of skulling 600ml).

2 – Plan for it. Keep litres of fresh water on hand at all times. Store some in your refrigerator for a cool and refreshing zero calorie treat that also helps fight hunger pangs. Keep bottled water at your job, in your vehicle, at home and in your backpack when you are on the go. The more water available, the more likely you are to drink this healthy beverage rather than an unhealthy, sugar-filled and processed alternative.

3 – Buy a really nice water bottle! Don’t just head to your local $1 store for this purchase. Find a good-looking, functional, BPA-free water bottle you really like. If you are proud to display your new healthy habit, you are much more likely to stick to it.

 

Drinking water

Drinking water from a nice water bottle

4 – There’s an app for that. It seems there is an application for just about anything. This includes apps like Daily Water, iDrated, Waterlogged and Eight Glasses a Day. They make it easy to track your water consumption on a daily basis, and range from free to just $.99 per download.

5 – Add healthy natural flavor. Why not pop some blueberries, cucumbers, strawberries, limes or orange slices into your water? When you are done drinking, you enjoy a healthy fruit or vegetable snack. You can also add your favorite herbs for a wonderful aroma while you hydrate yourself naturally.

 

Glass of water with lemon and mint

Drinking water with lemon

Thanks for reading!

Lot’s of love, sunshine & bubbles!

Katie Joy

January 9, 2017

Steps to Confidence

Building confidence is a necessary exercise for many of us. If self-confidence does not come naturally, building it up takes deliberate, conscious effort. While no step-by-step program is perfect, I’ve put together some steps that may help you build up your sense of confidence.

Goals

Write them down. Make a list of your goals, long and short term, and then below each goal write the steps it will take to get there. For example, if one of your goals is to lose weight right down the steps to achieve. It might go something like this:

Lose Weight

a. Wake up and drink 500ml of water
b. Walk or jog around the block for 20mins every day
c. Join ZCLUB Free Classes Plan and commit to 3-5 Fitness classes per week
d. Choose a healthy breakfast to eat everyday (after exercise)
e. Remove sweets and high sugar food from the house
f. Make a meal plan and grocery list
g. Commit to ‘x’ period of time

But whether it’s wight, relationships, business ventures, or self-improvement, writing your goals and their necessary steps can make those goals much less formidable and much more doable. That alone helps you feel more confident in moving forward.

Stop Comparing

While it’s good to have aspirations toward self-improvement, constantly comparing yourself the those who have achieved what you desire can get discouraging. For example, if you’d like to be a Zumba Instructor and get up on stage, speak confidently on the microphone and lead a group of people, you might be inspired by your favourite instructor or someone else who has achieved that goal. Remember that being inspired by them is fine, but your journey is yours alone.

Build a Positive Self-Image

It seems that when you are just certain you are going to fail before you try something, you are more likely to fail when you do try it. If you have a negative self-image and think you just can’t achieve anything, it’s likely that you won’t – thus underscoring this false impression about yourself. Stop listening to the negative inner voice and instead tell yourself that you can achieve your goals and, even if you fail, it’s not because you are a bad person or because you didn’t try.

Get to Know Yourself

This means spending some quiet time thinking or writing in a journal – some quiet time by yourself in which you assess your strengths, weaknesses, and personality. What are your character traits? What quirks and talents do you have? Pretend like you are being interviewed and that the interviewer is trying to get to know you. What questions would they ask?

Turn off the Media

That means shutting down your phone or computer NOW …hehehe
For a while, it might be good to turn off your devices and unplug for a while.

Go grab your journal and start reflecting.

I have put together a goal setting planner for. You can even download it Questions for You and get started towards creating a more confident you.

July 28, 2016

Embrace your beautiful BODY – Movie Interview with Christie Kearney

I recently received a lovely message from a friend of mine about helping spread the word about screening a movie in Hervey Bay. The movie is called Embrace – One woman’s journey to inspire everyBody.

I was instantly excited as  I see my role in society to inspire joy, love, happiness, health and fitness (no matter what your body shape).

The fitness industry places a lot of pressure on women to have abs and little body fat. If that is important to you and you are willing to put in the sacrifice and dedication to achieve it, great, but if not, you can STILL be FIT and HEALTHY even at bigger sizes.

I believe we need to EMBRACE our body and enjoy the JOURNEY to FITNESS. Your journey may be up and down! You may lose weight and put it all on again, WHO CARES! Just evaluate your life, be kind and ensure you eat healthy food, with plenty of vegetables, and exercise regularly.

“I am not just a fitness instructor…

….I am a woman’s empowerment professional”.

For 7 years we at ZCLUB Dance Fitness, have been providing a fun way to get fit through Zumba Fitness. Now we are expanding with new programs, such as PILOXING that focuses more on toning. We are also bringing in High Intensity Interval Training, called Zumba STRONG. Our focus is on fun and empowerment . Our goal is to make you feel wonderful and enjoy your fitness journey with us.

I truly believe that we don’t have to look like a “supermodel” and be really skinny to be fit and healthy. We all have different body shapes and my job is to help woman LOVE their body and achieve a feeling of FITNESS and HEALTH.

ABOUT THE MOVIE

When Body Image Activist Taryn Brumfitt posted an unconventional before-and-after photo in 2013 it was seen by more than 100 million people worldwide and sparked an international media frenzy.

EMBRACE follows Taryn’s crusade as she explores the global issue of body loathing, inspiring us to change the way we feel about ourselves and think about our bodies.

This is photo that Taryn posted:

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I interviewed Christie Kearney about what the movie meant to her and why she decided to host a session in Hervey Bay.

Christie helps women of all shapes and sizes to love their body and feel fantastic with gorgeous comfy underwear.

 

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Christie Kearney

 

What inspired you to host the movie?

I have been a body image movement ambassador for over a year, helping women on a daily basis love and appreciate their body.

What does a woman’s body mean to you?

Beauty, life, love and so much more.

What do you hope to gain by watching the movie?

I have had the pleasure of seeing it already. There were tears and goosebumps and smiles, I left with a full heart. I hope others see themselves in a kinder light and that they are not alone. To help change the average and the norm that we see everywhere. Times are changing and it is about time.

You sell women’s undergarments but I sense it’s not about the practicalities, it means more to you. Can you please tell us more about that?

Oh yes absolutely. I have had a love/hate relationship with my body most of my life. Over the past 6 years this body of mine has created, grown and given birth to 2 gorgeous sons. I have learnt to love this body of mine, to love and respect, to be kind and caring towards myself and others. I have met many women who are at battle on a daily basis with themselves through my business. Love the skin you are in!

If you could leave one take home message for women what would it be?

Be kind to yourself, you are beautiful and can acheive anything you want!

Thank you Christie for such a wonderful insight and for giving women on the Fraser Coast a chance to see this wonderful film.

The screening is set for August 31st and we need 70 people going to be able to run this movie.

If you would like to attend this event please visit the Facebook events page.

It is very IMPORTANT that you click “GOING” on the events page so the event reaches 70 people.

Embrace – One Woman’s Journey to Inspire EveryBody

The offical movie trailer is below.

ENJOY!!

 

Love, peace, smiles and bubbles,

Katie Joy

 

July 8, 2016

Why is our Tagline “Unleash Yourself” ??

It has taken many many years to finally figure out what my Zumba business means to me. My husband and I were the first people to introduce Zumba Fitness to the Fraser Coast back in 2009 and trust me, it was very, very different!

The big Zumba craze

At the beginning it was a big craze and it was all about the person on stage…in our case, it was a big, muscley Brazilian man who could Shimmey and shake his butt like Shakira…so you can imagine that in a room squeeze packed with over 100 women, Woooohoooing, wide eyed while the most incredible music electrified the dance floor.

I guess it was more than ever about “unleashing yourself” but it didn’t hit me until about a year ago.

At ZCLUB we are different than everyone else

I realised that at ZCLUB we are so different than any other Zumba class. I pondered on the question as to why we have such a strong following, how we create such a powerful emotional attachment, and why our team can create what seems like magic on stage….

My conclusion was this:

The very humble beginnings as a behind the scenes kinda gal…..the kind that never dreamed of taking the stage (although I secretly admired those with the courage to do so)…meant that it was never, ever going to be a club centered around “me” (the instructor). Most other Zumba classes have a strong focus on “the instructor”.

But circumstances forced me to step up to the scary task of teaching a Zumba class and to become a person I only ever dreamed of!

No Ego

More instructors came on board and they all owed Zumba Fitness for making a monumental change in their life. The infectious positivity helped overcome depression, attempts of suicide and to feel young and free again.

I realised that we all had to “Unleash Ourselves“, although in very different ways, we had all come closer to being more true to ourselves.

We seek to empower people 

I realised that none of us ever considered being a “star” on stage, but felt like more like a guide. Someone to guide people into opening up and feeling their own love of their unique self.

To this day, we feel honoured to be able to instruct a class to people and we truly believe in our hearts that Zumba Dance Fitness can change people’s lives if they let it!

We know our own value

With a huge emphasis on being our unique quirky selves, we know our own value. I can tell you straight up that Bronwyn memorizes tracks almost instantaneously, so if you want good instruction and consistent choreography go to Bronny.

I on the other hand, thrive in the spontaneous, random and free flowing grey area of life, so my classes will alter and tracks will change depending on what comes to mind, who is there and what I think the class needs to either fuel up, slow down, tease or challenge (myself also at times). Sometimes it’s a huge hit, and other times I fail miserably…but if you like keeping your wits about you…then my class is for you!

Knowing our own value means we have nothing to prove. We relish in our uniqueness and encourage  you to do the same.

Praise others often 

Knowing we are not perfect but confident in what we can deliver, we praise others often. We really value the contribution people make by showing up, smiling, moving, helping, enjoying and sharing that piece of themselves with us.

Emma’s story is one of courage, will, determination, passion and joy. This is a real life recent example of the power we all have inside us…

EMMA’S STORY

In the beginning Emma was “beyond terrified” to enter the hall where we hold our classes.

Emma was experiencing extreme anxiety and agoraphobia which meant she experienced panic attacks anytime she left the house.
Everyday activities, like going to the shops, getting the mail or even walking out on her veranda were so frightening that she avoided them.
Her therapist told her to join some group to start opening up her social life… So she chose Zumba at ZCLUB!

Zumba made her live in the present moment
Emma said that during the Zumba class she had to concentrate so hard on the present moment to follow the instructor, it left no room for negative thoughts that normally consumed her mind.
“When thoughts would come saying I wasn’t good enough, or I was embarrassing myself, I just had to swat them away”, Emma said, “it taught me to ‘be in the moment’, a skill I use to this very day when I feel anxious”.
“If you have ever had anxiety, you will understand what a gift an hour away from those negative thoughts is”, she stated.

Living a life consumed by negative thoughts and self doubt 

From being terrified and consumed by negative thoughts and self doubt we are sooooo super happy to SHARE with you this video of Emma, less than 2 years from walking in our door!

 

To becoming a ZUMBA INSTRUCTOR

I’m sure on that fateful day, she would never have dreamed that she would ultimately become a Zumba Instructor, up on stage & teaching to a room full of people!

 

This is only the beginning for Emma and it’s exciting to see how far she will push herself.

 

You don’t have to become an instructor or even get on stage.

But let’s say you start to really enjoy moving your body. You do a sexy pose (something you would never dream of doing before), or maybe you don a crazy wig just like when you were a kid and feel great being the silly fun old you that you had forgotten about!

That’s what I’m talking about!

Finding that inner openness you once had as a child.

 

The creativity. The love for your body no matter what shape or size, because the truth is our life on earth is limited.

 

Don’t hold back…

Come to a ZCLUB Zumba Fitness class and truly “UNLEASH YOURSELF” !!
Love, sun and bubbles,
Katie Joy

 

Be sure to follow us on facebook here.

June 18, 2016

A lesson from cliff hanging…

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Straddling a cliff face today, I was confronted with death or serious injury,  should I make a wrong move.

It’s funny how I ended up hanging off a cliff wall…

Sometimes the universe, GOD (or whichever name you wish to call the energy that binds us all together), gives us just the right amount of challenges to bring us to yet another level of self development.

My absolute dream to build a successful business that gives me the life I want for my kids, at times feels very, very, very far away and even impossible. I was beginning to seriously doubt myself, who I am and the strong desires that call and beckon me to step away from the crowd and blaze my own trail.

My life. My way. My terms.

So here I am, needing some perspective and I thought I would just climb a mountain in the glasshouse mountains. One that I am familiar with, a nice gentle walk and a great view at the top where I can gain some perspective.

Suddenly my friend who is a local tells me her very experienced mountaineer friend happens to be climbing up a new mountain this very day. She invites me.

“Sure”, I say, thinking not too much of it and how lucky I am to have company.

“Its pretty treacherous at times”, I’m told.

“Oh I’ll be fine”, I reply, thinking to myself that’s it’s probably nothing I haven’t handled before…

hmmmmmmmm

So we start climbing, walking really, and it’s just what I expected. A hike.

But I couldn’t have been more wrong.

Before I know it. We are at the bottom of a cliff.

This is the point where most people balk and decide to end the climb.

I charge up without a second thought.

Interesting.

It showed me that my personality is very fearless. I’ll obviously tackle anything straight on…or at least give it a go.

But wait.

Moments later the cliff face gets steeper and I’m faced with a conundrum …I can’t seem to move. Its a bit slippery from the morning rain and I can’t get a good grip on my hands or find a nook to wedged my foot into.

My heart is pounding.

I look down.

Not good.

All I see is cliff face below me.

At this point I didn’t even know how I got this far without realising what I was getting myself into. Im literally hugging the cliff wall and the only way is up!

No ropes.

I start to reconsider my ability for this climb.

I take a few deep breathes and try to release the fear that is infiltrating my blood.

Negative thoughts start to creep in and I wonder, “what have I done”? I’m stuck. I’m scared. I’m trapped and I can’t see a way out!

I decide then and there that I’m going to make it.

I have no choice. I have two kids. I’m not leaving them alone. I can do this!

I CAN DO THIS!!!

I made sure I had a good grip and a good foothold and by sheer will power I felt my way up this sheer face.

I DID IT!

YES I DID IT!!!!

The rest of the climb was much easier after that.

It had shifted a mental block inside me.

At the top the view was great and I enjoyed the sense of achievement. I knew I had made an important mental shift that would help me move forward in pursuit of my deepest dreams.

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All was well.

But was it? I still has to get back down….

How was I going to reverse that sheer face going down!!!

Would I really conquer this mountain and make it back alive?

I decided to save the celebratory feeling for when I safely reached the ground.

I was beginning to feel fearful when I started to think of the descent.

But it turns out that it was much easier than expected….

My fear was completely irrational and unnecessary.

When I came to the treacherous sheer cliff face from earlier wondering how I would find my footing to get down, it turned out to be easy.

I then decided to climb back up that once forbidding part. I scrambled back up easily.

Down again, up again, down again.

So that treacherous cliff hugging impeding death experience.. now that I had accomplished it. Actually isn’t even hard anymore. I can do that same sheer cliff wall easily and effortlessly ever AFTER 2 hours of climbing.

What has happened here?

This proved to me that the first time we do something, it is often VERY HARD! It’s terrifying and we are afraid of falling (or failing). We haven’t experienced life in this new unchartered territory and we don’t know where to step next.

We can’t figure out our next move. We don’t know what to do. It all seems overwhelming and impossible. We feel like we can not make it, breathless, scared and deflated.

Sometimes we are even stuck. We can’t get back down and we don’t know how to move forward.

But with sheer determination, will power, a clear mind and guidance from someone experienced. We make it.

Once we can do it once, we can do it again.

And again.

We can even help others do it to.

So what did this cliff hugging experience teach me?

What message do I want you to take home from this?

That doing something you have never done is going to be darn scary. You are going to feel awful at times, hopeless, maybe even hurt and defeated. That you NEED to expect and accept the tough times because they remind you that you are IN FACT ENTERING UNCHARTERED TERRITORY.

These horrible, lonely, helpless times when you feel the world is falling on you and crushing your very dreams is REALLY an experience to be welcomed. This is all part of the process that proves that you ARE pushing through your comfort zone.

YOU ARE BLAZING YOUR OWN TRAIL.

Put in perspective what ‘death’ means to you if you pursue your dreams?

It’s unlikely you will physically die, it’s more likely that you will either loose money, loose time or loose ‘face’ amongst your friends and family.

What will others think if I fail? What will I think of myself?

We don’t live in an era where a false move, means we actually get our head chopped off. We live in an era where the benefit of taking the risk, far outweighs the consequences of failing or even worse, not taking the risk at all.

Your only one true purpose in life is to be uniquely you. Really truly you.

Get to know yourself. Find that inner light that makes you feel alive and keep it alight. Listen to the kind voice that calls you.

Understand that life is full of suffering and happiness is finding contentment in the journey as you strive to realise your true gift to the world.

There is nothing greater you could achieve than discovering who you really are, following your inner guidance and fulfilling your life’s purpose.

Just Truly Being You.

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