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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 23, 2017

Why Fitness is so Important

Wow!! How many more “screens” are there than when you grew up?  Today we are competing with TVs, computers, mobile phones, iPads, tablets, gaming machines and others!! Getting fit (and getting our kids fit) isn’t as simple as it used to be!

Most people spend more than four hours a day sitting down. This dangerous trend has caused an increase in obesity, which is growing fastest among children and teenagers. Increasing right along with obesity are all the health problems that come with it. Physical fitness will increase your lifespan, make your life more enjoyable, and help you maintain a normal weight, thus avoiding disease.

Increase Lifespan — People who exercise regularly are less likely to suffer from diseases that reduce life expectancy such as type 2 diabetes, some cancers, and stroke. Even if you are naturally lean, adding fitness to your day will reduce your chances of becoming ill with one of these diseases by half. Now that’s good stats!

Increase Stamina — Many people who have low energy are surprised to find that adding in just 30 minutes of exercise per day actually increases their stamina. Being fit will keep daily activities from draining you by improving lung function and muscle tone. Even if you can’t make it to one of our classes. Walk around the block or put on a yoga or fitness DVD at home.

Maintain Your Weight — While someone’s weight is mostly affected by what they eat, the fact is, there is a correlation between people who exercise and eat right. Building muscle allows a person to burn more calories in normal daily activity than those who do not have muscle. This helps a fit person maintain their weight even if they sometimes eat more than someone who is not fit. HMMMM so if you like eating…that’s a great incentive to keep fit!

Keeps Bones Strong — Building bone is really about movement. People who exercise more suffer from less bone loss than those who don’t. Doing weight bearing exercises like walking and weight lifting can even rebuild bone mass but doing so starting now will lessen the chances of bone loss. This is particularly important for people as they age.

Decrease Pain — Back pain is on the rise within our less active lifestyle. Keeping core muscles fit can reduce and even eliminate back pain in sufferers. If you don’t suffer from back pain yet, get moving to prevent it. If you already suffer, get involved in a rigorous program to build muscle and strengthen your core.

Improves Brain Function — Moving and getting blood flowing on a regular basis is known to be a preventative for dementia. It’s recommended for people already suffering and showing signs of Alzheimer’s disease. Try walking fast at least 45 minutes per day to keep your brain functioning at its highest level.

Elevates Mood — You’ve heard it before: “Exercise releases endorphins that improve the mood.” It’s true. All the chemicals released during physical activity make you feel better about yourself, and lower feelings of depression and anxiety. Next time you get down, get moving. That’s what I love about Zumba and dance fitness programs. They really do make you happier!

Improve Immune Function — Keeping your immunity strong involves many different factors such as eating right, but it also involves exercise. People who exercise regularly get sick less often with such things as common cold and even allergies.

Sleep Better — If you have insomnia (ok, I admit to a few late nights)  figure out if you’re exercising enough. Many people who suffer from insomnia don’t move around enough during the day and have sedentary lives….or if you are like me, you have so much going on in your brain it’s hard to switch off. So the solution I found was to indulge in guided mediation. If it’s due to lack of exercise try exercising at different times of day to see what works best for you. Another factor that plays into insomnia is eating too close to bedtime….this is sometimes me too! So I need to try not to eat 2 to 4 hours before bedtime.

Finally, being fit will help you enjoy your life more. If you’re fit you won’t have to say no to activities that you want to do but feel like you can’t. You can live a fuller more productive life as a fit individual. If you find yourself unfit today, don’t worry, if you start today to improve your fitness level you’ll see huge results in just six weeks of regular exercise!

We have a range of fitness classes to suit people of all shapes, sizes and coordination! Check out our timetable and try a class. You have nothing to lose and a lot to gain!!!

Have a happy joyful day!

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

 

June 27, 2016

Thinking Good Thoughts

I recently listened to an interview with Wyatt Woodsmall who specialises in advanced modelling. Wyatt is one of the world’s experts when it comes to psychology, motivation, and Neuro-linguistic programming (NLP).

One of the key points that stood out for me was that to feel good you must “think good thoughts”. He said that you can’t “push away” negative thoughts, you can only replace them with good ones.

Too many people often focus on what they don’t want and ultimately this is attracted into their life.

When ever my life doesn’t go according to plan, the first person I blame is myself. I question myself and ask “what did I do to attract this?”.

The next question I ask is “what good is here that I don’t see”.
The universe, God or whatever you may call this higher force has greater plans for each and every one of us beyond that we can see.

This concept is easily described in something that recently happened to me.

A few days ago I innocently posted in a group forum a video and offered to help others make videos. I was told by the group creator that the group was not for promotion. Feeling a bit hurt and confused I asked the group facilitor what was wrong with my post as it has no promotional aspect to it at all.
In response she explained my post was great it was just the video content was promoting a fitness program (which was not allowed).

As you can see, my mind was so focused on helping people (it was irrelevant what the video had), it didn’t even cross my mind that the content of the video was in fact promotional.

The group facilitor, on the other hand, held the whole vision and knew that this would not be fair for all the other videos she has denied and pulled down.

So often we look and dwell in the small stuff. In the “now”.

We can get hurt and upset by what people say or what we think people say, but in reality there is no harm intended.

Just as this group facilitor I originally felt hurt and upset by, actually did not intend that at all, I believe that most of the stuff that “goes around” actually has no weight in it.

I choose to think thoughts that make me “feel good”.

I choose to send people love and compassion because that makes me “feel good”.

I actually don’t even give attention to thoughts that I know will harm my mental or emotional self. I fear if I even think of them, it gives them a “life” in my world. As these thoughts are negative and hurtful, I don’t need them.

So to sum up, just replace a negative thought with a positive thought.

Believe in the good of people and keep an open heart.

You can’t control how others will think or react but you CAN choose your own thoughts.

So to think good thoughts, just choose those that make you FEEL GOOD!

Love, hugs and bubbles,

Katie Joy