https://liveuptoyou.org/blog daily 0.75 2021-09-07 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1576256790262-N7O4N0VHGILH37PUMFAP/banner.jpg Blog https://liveuptoyou.org/blog/2021/9/8/bursting-bubbles monthly 0.5 2021-09-07 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1631042397248-JG89KHSVI7NTEUVXAM9L/2.jpg Blog - Bursting Bubbles - Bursting Bubbles The transition out of lockdown requires the ‘bursting of bubbles’. Everyone’s situation is different. For some this might bring a sense of relief, others sadness and others overwhelming joy. What we know from the other lockdowns is the stillness and quiet tends to get replaced with the ‘treadmill’ of daily life, but with the dial turned up to a sprint. It can feel like once you jump back on you run as fast as you can until you get spat out the back. For me as a mum I can already feel the anxiety that comes with ‘addition sickness’ creeping in. This is where everything that didn’t happen in lockdown gets jammed into what was already a crowded space. At these times, it can be helpful to consider ‘JOMO’ (Joy of missing out) which is the polar opposite of ‘FOMO’ (Fear of missing out). So if you can, just take a moment to think about what are the little treasures in life that come with not doing something you were supposed to do? If you find some gold in there, how do you keep it shining when the pressure of daily life gets in the way? https://liveuptoyou.org/blog/2021/8/16/the-ripple-effect-student-agency-wellbeing-and-learning monthly 0.5 2021-08-16 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1629081280045-G6MFXZ4OY6S02IIPVA5L/Ripple.jpg Blog - The RIPPLE Effect. Student Agency, Wellbeing and Learning. - The RIPPLE Effect Motivated by our shared concern for social justice and child rights, and by lessons from research into the interaction between student agency, wellbeing and learning, our project set out to explore how we could improve wellbeing outcomes for students. https://liveuptoyou.org/blog/2021/7/1/july-2021-planner monthly 0.5 2021-06-30 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1625092076363-B9OZ7P0X1MPXI6LCEPV4/JUlY+Calendar+2021.jpg Blog - July 2021 Planner - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://liveuptoyou.org/blog/2021/6/18/shortest-day monthly 0.5 2021-07-06 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1623966918083-HDZ4HBHJA1HLFWXM3W6O/IMG-7848.jpg Blog - Short Days - Short Days Winter days, stormy and grey. https://liveuptoyou.org/blog/2019/8/15/the-5-gs-of-great monthly 0.5 2021-06-17 https://liveuptoyou.org/blog/2019/7/14/is-compassion-the-master-pro-social-emotion monthly 0.5 2021-06-17 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585326430440-9NFPE086UH680FB8LRPX/IMG-4015.JPG Blog - Is Compassion the 'Master' Prosocial Emotion? https://liveuptoyou.org/blog/2019/1/3/what-i-learnt-from-2018-20-for-18-challenge monthly 0.5 2020-03-27 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585327496236-30BEJD009M71YPSLOH0H/2018%2BChallenge.jpg Blog - What I learnt from my 2018 ‘20 for 18’ LIVE UP TO YOU challenges https://liveuptoyou.org/impact daily 0.75 2016-07-26 https://liveuptoyou.org/blog-1 daily 0.75 2020-02-09 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563161565490-0RIVRXNHQF9O2HICJ0H4/IMG-1557.JPG Blog https://liveuptoyou.org/blog-1/2019/12/14/18-spot-stop-swap monthly 0.5 2019-12-26 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1577322476098-0ZMS3HUY0DIWYUKZUVIG/IMG-3512.JPG Blog - 18. Spot, Stop, Swap. - Spot, Stop, Swap Why do we pick up on the negative more than the positive? What we know from research around the negative bias is that our brains give more psychological weight to the negative than the positive. This is a product of our evolution. If you didn’t attend to negative risks such as the snake or tiger then your survival was at risk. Negative things could kill you more than positive things. Positive emotions are like teflon they tend to slip off and negative emotions are like velcro they stick like glue. I learned about a simple method for reframing negative thoughts in my head called ‘Spot, Stop, Swap’ from a podcast by Jay Shetty (former monk whose aim is to make wisdom to go viral using video, podcasts and social media platforms). Spot - notice and recognise the negative thought as it appears (develops awareness) Stop - what are the environmental cues that triggers these thoughts? Is there a pattern of time, place and people that bring these negative thoughts on? Swap - once you have spotted the negative thought, stop it and swap it with an empowering and uplifting alternative. My 18th ‘Live Up To you, 19 for 19’ challenge has been putting this simple method in place and it has been an interesting experience. For me if a negative thought goes unchecked it causes a downward spiral of negativity and I found this method really helpful in putting my thoughts into perspective. Like anything it requires practice and with practice you get better at it. Go ahead try this easy to remember strategy and see how it works for you. https://liveuptoyou.org/blog-1/2019/11/14/favourite-photo-challenge monthly 0.5 2019-12-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573786076522-R6W42INU8RJX9OLOFWCO/19+FOR+19.jpg Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573706467229-06X8G88MNAOLT7IC1R0Z/IMG-1883.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573706484024-H6O43U79980RHTY6LRHZ/IMG-2034.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573783891533-Y03C47SHS28MMUQDSQS8/IMG-2176.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573784027535-HZ8LLP8VYFHAMXGCI3ZN/IMG-6807.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573784127823-9IETD86KAVAVUPYNRZ2C/IMG-1556+%282%29.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573784530297-0G3V5EUQB1DJ1V1RYZYX/IMG-1022.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573784309407-KD6FE91K7O183ZIVMVGL/IMG-1889.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573784324267-VY8ZTDK7AJ84WNMEKRVT/IMG-0123.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573784554037-SV4GYO775T1I1UTF4KZR/IMG-0533.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573784576450-7SU228JYBLJIRFZDKN2F/IMG-0647.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573785112543-1D36TO0IVBW71BY32DX4/IMG-1367.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573785210437-XGR7FUQKEGZOUOG3AFJL/Sunrise+on+the+last+morning.jpg Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573785825501-QJWRILFA0CWNDFAHMDJJ/IMG-1153.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573785868498-EETZTMG2F1OWDN1VA6ZX/IMG-1507+%281%29.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573785905456-6HEQ7FXG2RSX7XVD5E26/IMG-2421.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573785935181-ABRUEAO57TGMZ80J3JO6/IMG-2721.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573785976537-CIYV8UHZ0W014K1KZ05X/IMG-2077.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573786467784-CEOXUNOMHTL5VU4PTCWR/IMG-0116+%281%29.JPG Blog - 17. What’s Your Photo Theme? https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573786471336-D1898G6MDQ9C8L1F1PIL/Sunrise+17+Jan.jpg Blog - 17. What’s Your Photo Theme? https://liveuptoyou.org/blog-1/2019/12/15/16-create-space monthly 0.5 2019-12-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1576362145673-LTF8TOCAX1WW4TX2PSHW/IMG-3283.JPG Blog - 16. Create Space https://liveuptoyou.org/blog-1/2019/12/14/15-strength-spotting monthly 0.5 2019-12-14 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1576261179366-IMZNSDD982VK8H915LO4/IMG-1826.JPG Blog - 15. Strength Spotting - Strength Spotting The carrot or the stick? Celebrating a person’s strengths is more uplifting and increases engagement better than focusing on their weaknesses. It’s not rocket science when you think about it. Do you tend to avoid the ‘nit-pickers’ who focus on everything you are doing wrong? or do you tend to want to be with people that see the good in you? What are your strengths? “A strength is a pre-existing capacity for a particular way of behaving, thinking or feeling that is authentic and energising to the user, and enables optimal functioning, development and performance”. (Linley, 2008) Where can you go to find out about your own personal strengths? Here is a link to a free VIA Character Strengths survey you can take online that will give you 24 character strengths. Two other Strengths tools that I have played around with are Clifton Strengths and Strengths Profile but these you have to pay for. It’s often easier to see the strengths in others than in ourselves. For this ‘Live Up To You, 19 for 19’ challenge I went ‘Strength Spotting’. I applied what I learnt in my Diploma of Positive Psychology and Wellbeing course and noticed when people were really energised and excited about what they were doing. When people are using their strengths they tend to light up, there is a change in their tone and speed of their speech, and they become more animated. Their descriptions are rich and colourful, and they use phrases such as “I love” and “this really suits”. Once I noticed a strength I shared it with them. Some people had never considered their own strengths and there were a few magical moments where you could see someone find something in themselves they had never considered before. It is easy to focus on weaknesses and we are literally ‘wired for it’ with our negativity bias, however it is transformational to focus on strengths and there is a mountain of evidence from the positive psychology world that supports this. Go and try this ‘strength spotting’ challenge and let us know how it goes! https://liveuptoyou.org/blog-1/2019/11/15/14-deliberate-acts-of-kindness monthly 0.5 2019-12-09 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1575915001704-MH88N9M1KD1BJ48RIQ1Q/IMG-2665.JPG Blog - 14. Deliberate Acts of Kindness - Kindness ‘LIve Up To You 19 for 19’ Challenge 14. Deliberate Acts of Kindness. Why practice kindness? Deliberate Acts of Kindness are an investment in social connections. Being kind, ethical and good to others is the backbone of humankind. Just look at the word humankind. It can be broken down into human and kind, why do you think that is? We usually think of the word kind as a grouping of something, but what if we looked at this word a bit differently? What if we saw the kind in humankind as meaning to be human is to be KIND! This basic evolutionary principle of practising kindness and helping others has served us well as humans. It is not only good for the person receiving but good for the person giving. Even when the helper receives nothing in return and when it’s unpleasant to help, being generous and willing to share makes us happier. We are wired for it. How do you practice kindness? Like practicing gratitude the reward in wellbeing can diminish if you get bored with what you are doing. There is something in bringing novelty to the Deliberate Act of Kindness space and it turns out timing matters. Happiness Researcher Sonja Lyubomirsky suggests the first step is to develop a kindness strategy. Pick one day a week and commit either one big act of kindness or three to five little ones. The key is to break your usual patterns of kindness. Some preplanning, creativity and effort may be required as variety matters. Don’t expect anything in return and rely on the approval and admiration of others to feel good, just soak up the fact that you are a kind person and the chances are your sense of self-worth, value and meaning will be enhanced. This website link ‘Random Acts of Kindness’ has heaps of kindness ideas and a whole bunch of other useful resources. For my ‘19 for 19, Live Up To You’ challenge I did 19 acts of kindness over a couple of ‘big days’. The challenge got a jump start when I was in Sydney on my Diploma of Positive Psychology and Wellbeing Course when we were challenged to do Random Acts of Kindness overnight and report back to class. This definitely stressed me out and had me operating outside my comfort zone! My first kindness act was to open the door for people leaving the building. Then on the walk back to the hotel I gave food to every homeless person I saw. In my hotel I decked it out with little thank you notes for the people who serviced the room. The big challenge was on my morning run I decided to give a warm hello to everyone I ran past. Luckily for me it was raining and there were not too many people around (yes the week I was in Sydney it rained almost everyday). In the city in the mornings, it is a mass of blank faced people moving from A to B going about their business in their own personal bubble, trying not to interact with anybody. So when someone comes running past and looks them in the eye with a cheery hello it kinda stops them in their tracks. My minimum response from people was neutral but most people gave me back a happy hello albeit a little delayed. I felt pretty self-conscious and stupid to start and worried that everyone would think I was that ‘crazy lady’, but to be fair my confidence grew with each hello. By the time I got back to the hotel I was buzzing!!! It was a challenge to come up with 19 different kindness ideas and I must admit some were pretty lame. It wasn’t all smooth sailing as at work a friend was inspired to be kind after hearing my Sydney story. When she was at the mall she noticed an elderly male looking all forlorn with nowhere to sit so she offered her table for him to share. It turns out he thought she fancied him and he proceeded to chat her up. It was the classic situation when good intentions go bad! Try a Deliberate Act of Kindness day yourself and let me know how you go? https://liveuptoyou.org/blog-1/2019/12/1/13-immerse-yourself monthly 0.5 2019-11-30 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573785976537-CIYV8UHZ0W014K1KZ05X/IMG-2077.JPG Blog - 13. Immerse Yourself - What Lights You Up? Full immersion experiences can be life-changing. To be able to focus on just one thing at a time is the ultimate indulgence in a chaotic, distraction filled world. If you have heard of Jay Shetty (former monk whose aim is to make wisdom to go viral using video, podcasts and social media platforms) he discusses how you can dabble around doing small chunks of things but there is nothing like a full immersion experience. Even though he is a huge media star he allows three weeks each year to go back and immerse himself into his practice as a monk because he knows that is the foundation of who he is and why he does what he does. We see it all the time in students who go away on an outdoor camp and are often transformed after the experience, or a mother who gets her first girls weekend away since having a baby. Often in these times when we finally get a chance to slow down and minimise distractions, focus on just one thing we allow our minds to reflect on who we are, what we are doing and where we are going? I know that for many this luxury of time simply is not possible because of the responsibilities of life. Many people worry that this time-indulgence is selfish but don’t you think self-care and growth allows you to be more of you? It doesn’t mean you walk away and forgo your life responsibilities, it just means is there a possibility of creating a little time to do something for you that you can fully immerse yourself in? If you grow more, you can give more? Alternatively, is there someone in you life you can help to have a little bit of time to pursue something meaningful for them? Every now and then I take on something big and starting my Diploma of Positive Psychology and Wellbeing was just that. The course was run by the Langley Group and you can click on this link if you want to find out more about what this amazing team offers. I could be wrong on this, but currently this is the only place globally where you can do a Diploma in Positive Psychology and Wellbeing. The field of positive psychology is the fastest growing field in psychology so watch this space!!! From a practical point of view many of our schools and institutions are using tools and strategies developed from this field. I flew over from New Zealand to Sydney and spent six days in an immersive learning environment with a group of amazing, like-minded people from diverse backgrounds and locations. I’m counting this as a 19 day challenge as like other full immersion challenges it takes a huge amount of planning, investment and preparation to be able to get to have the experience. I have wanted to do this course for some time but in the back of my head I worried about the investment of time, money and energy that comes with it. When you have responsibilities such as family and work it requires lots of support from other people and I am very grateful to my family and work who assisted me while I was away from home. Hopefully, what I have learnt from this experience will enable me to be able to give back to my community and support others better. The beauty of the course is that the assessments are all about living out the tools and strategies of positive psychology. This in turn gives me a ton of content and ideas for future ‘Live Up To You’ challenges! What would light you up if you could fully immerse in it for an extended period of time? https://liveuptoyou.org/blog-1/2019/11/20/12-transitions-challenge monthly 0.5 2019-11-19 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1574203445604-B5CUCLPIZIRJ0ETOCQ07/IMG-0823.JPG Blog - 12. Transitions Challenge - How do you move from one part of your life to another? We move in and out of many different roles throughout the day. Each role requires a different part of us and comes with its own expectations. On any given day I could be a mother, teacher, daughter, friend, child-transporter, wife or home-maker. I wear many different hats and juggle many different balls. What I’d noticed is often I would carry baggage over from one role to the other. It’s like I was wearing the wrong hat juggling the wrong balls! The classic example for me is having stuff going on in my head from work overtaking my family space. I noticed times when my children were telling me about their day and I’m off in ‘la-la land’ preoccupied with a difficult conversation at work. The question is how do we transition smoothly from one part of our lives to another without carrying over all the excess baggage. How do we wear the right hat and juggle the right balls at the right time? This challenge was about practicing the transition mindfully. I had listened to a podcast about this guy who was extremely successful but very busy. He would allow himself a few minutes in between roles where he would focus on his breathe, ground himself and be intentional about who he needed to be for the next role required of him. So, for the next 19 days I practiced mindful transitions whenever I was in the car and parked for a couple of minutes before moving off to my next activity. I found it helped minimise the feeling of overwhelm, especially when I was feeling stretched trying to balance work and family expectations. I felt I brought a better energy, attitude and presence to the next situation, but like many wellbeing tools and strategies I’ve tried I need to keep practicing it as I tend to slip back into old ways. I would definitely recommend trying this strategy if you feel overwhelmed and torn between trying to do too many things. Just start by trying to give yourself a little time in between activities to recentre and let me know how it goes! https://liveuptoyou.org/blog-1/2019/11/15/11-shakti-bed-of-nails monthly 0.5 2019-11-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1573788645761-T6E81PXXMFMZ7NVFYGKT/IMG-2816.JPG Blog - 11. Shakti - Bed of Nails - Bed of Nails A year or so ago, I became fascinated with these shakti mats and brought one from my local gym. These acupressure mats are self-care tools based on the Indian Bed of Nails that have been used traditionally for thousands of years. Then as a coincidence there was a clip on TV about these 2 amazing young men George Lill and John Heslop (click the link to read their story) who were behind the product with a simple aim to build a better world. Here is the link to their Shakti website where you can read about their bid to become socially responsible manufacturers. The first time I used it I was super sensitive. I could only lie on it with a singlet on for a couple of minutes. Over the 19 days of the challenge I built up to being able to lie on my back on the mat with bare skin for 20 minutes. If you’re going to try this it is wise just to follow the instructions for use on the Shakti website. I loved using the mat on my feet, but to start I definitely had to have socks on! Since the challenge has finished I don’t do it everyday but if I notice tension in my body I bring my ‘shakti’ out and for me it works to ease the pressure. It’s something you need to try for yourself. Start small, build up and let me know what you think! https://liveuptoyou.org/blog-1/2019/9/11/10-an-attitude-of-gratitude monthly 0.5 2019-11-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1568134822055-8MHNRC759Q97UMI183GU/IMG-1966.JPG Blog - 10. An Attitude of Gratitude 'Live Up To You' Challenge - Gratitude Jar The most reliable method according to researchers to increase happiness and life satisfaction is practicing gratitude. It has the added relationship benefit of making people feel valued and appreciated. The method I experimented with was keeping a gratitude jar. Each day the boys and I wrote down one thing in our day that we were grateful for and popped it in the jar. It could be a big thing or a little thing but each day it had to be something different. At the end of the 19 day challenge we read them outloud to each other. It was a pretty neat challenge and easy to do, but by the end we started to get a little bored with it as if felt like a bit of a chore. Keeping your gratitude practice fresh is important so it doesn’t become a token gesture. There are lots of other gratitude ideas to explore such as: making an appreciation wall (appreciation station), writing down three good things from the day, writing a letter to someone who has helped you. I’m a big fan of a good old fashioned ‘thank you’ after someone has helped you. Gratitude helps us see and notice the good things in our lives. Here is a link to a GRATITUDE QUIZ you can take. It is from the Greater Good Science Website which is my all time favourite website for wellbeing. https://liveuptoyou.org/blog-1/2019/7/2/9-take-away-take-away-coffee monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563210715552-VYRCWP3B1JXFK70XTBW0/IMG-1432+%282%29.JPG Blog - 9. Take-away, Take-away Coffee - Don’t Buy It Well as you may have guessed if you have read about my 2018 ‘decaf challenge’ and my 2019 ‘drink more water’ challenge that the old coffee drinking is a little bit of an issue for me. The issue is layered around bad habits that I have established over the last few years. Most days on the way to work I would pick up a coffee and yes it is decaf! The trouble is I don’t just pick up one coffee I usually get two, a standard order of a large decaf flat white and then I mix it up with a large decaf americano. I don’t need two coffees, in fact I don’t even need one and when I drink the coffee I don’t even taste it. It’s just a mindless habit that is costing me lots of money. Many of my habits are just ‘patterns of behaviour’ that I have gotten used to and there are so many little things in my life that I don’t really need, notice and appreciate. What are your mindless habits?The question that I asked myself was “is this habit serving me?” If I savoured and enjoyed the coffee, I would say yes but this is not the case. This ‘19 for 19, live up to you’ challenge was to not buy take-away coffee. I still allowed myself to buy a coffee if I was meeting someone in a cafe but it had to be in a real cup and I needed to make sure I appreciated and enjoyed it! One last little incentive was to save the money I didn’t spend on take-away coffees and as a rough estimate ($10 per day times 19 days equals approximately $200 dollars) and spend it doing something special with my boys. This was a great challenge it shifted my habit and I don’t take for granted my coffee drinking habit. Will I slip back into old tricks? Time will tell. https://liveuptoyou.org/blog-1/2019/7/2/8-quote-it monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562009272196-HVZ8D7LT37PAMJH74O91/IMG-1358.JPG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562006561797-HWJ00PMYS9J7HXL7Y1Y2/IMG-0893.JPG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562006638023-5TN6Z7TGG3IKH2OE5VHJ/IMG-1057.JPG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562007938179-XK60XJOEI7J2CE8J6CHJ/IMG-4814.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562008436258-88J60LEBE1REEYQW9URJ/IMG-6059.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562007970747-4OKVML87AVQTAJW1LGE7/IMG-6873.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562007990044-VFY0M5XZ1YPM3IQHEWJU/IMG-6879.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562009404285-1ZQROZLVU7WQNB1OMQWN/IMG-1974.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562010119393-6FMHC5VXZHUKN9WLD1CD/IMG-4504.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562010144253-P8ID1F6Y36Z3G83MCE7F/IMG-4499.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562010465862-101YDG8KACMCFOAYQ516/IMG-1155.JPG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562010811089-KI8R54AIDDPVUTOIDDLY/IMG-6520.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562010830406-KYYQ2TP7GW67CKF4L6C7/IMG-1131.JPG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562010887094-A9VTZ4QR8S6WPFYYQHDG/IMG-1060.JPG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562011125944-8XYYNZYDKU2YG9IH89DN/IMG-4506.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562011154830-MGG0RSVPEM41CKO8MCYX/IMG-4680.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562029060570-TB2PTWVIS37G94MOO72I/IMG-5647.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562029249616-1ERSDGUAW2JYA0OC5K51/IMG-4677.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562029414409-L8GCLVZO14Y1L2LH4W9W/IMG-4145.PNG Blog - 8. Quote it https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562006398789-DQNRR5PJM634LC7U54PC/IMG-1096.JPG Blog - 8. Quote it https://liveuptoyou.org/blog-1/2019/6/30/5-my-own-type-of-fun-in-a-run monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563209924558-EO97DE5P8WQF6JR9HSQC/IMG-1372.JPG Blog - 7. My Own Type Of Fun In A Run - Running Again Don’t you find that every now and then life gets in the way? Sometimes, I get so caught up in life I lose connection to what really makes me tick. I have always exercised, trained and pushed myself. Over the last couple of years I’ve eased off a bit on the intensity side of things. When I was training for mountain running if I wasn’t on a mountain I would train on my treadmill at home. I had this one particular workout that was like a true, honesty measure of how fit I was. For this ‘19 for 19, live up to you’ challenge I got back on the treadmill and every third day I pushed myself and on the other days I did an easier workout. Those workouts were hard! I had to psych myself up before each session and it’s fair to say I am a shadow of my former self in regards to what I could do. However, what a feeling! what a buzz! what an aliveness! I felt young again! I forgot how good it feels to really push myself physically to the point where my mind and body battle for ultimate control. I forgot the buzzing and vibration that every cell resonates with when I finish a work out and my body is in recovery mode. I know that pushing yourself to oblivion on a treadmill isn’t everyone’s idea of fun, but it is for me! My advice to you is find the thing that makes you feel alive, the challenge that is fun for you. Everyone is different in what fills up their soul. Go ahead ‘you do you’ and love it! https://liveuptoyou.org/blog-1/2019/6/30/6-team-together-everyone-achieves-more monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563210161944-BV7AV1J8HNNDHB0PXJGO/IMG-0582.JPG Blog - 6. TEAM - Together Everyone Achieves More - TEAM I love being part of a team. I always have. I love the energy that you generate when working on a collective goal. Many of my ‘live up to you’ challenges are shaped around what is happening in my life at the time. Over the last 19 days my life was filled with team focused activities which included a group project, basketball tournaments and a family holiday. It made sense that this challenge would be dedicated to being part of a team. How did I do this? What’s different? I played the full immersion game. Instead of thinking constantly about the next thing I had to do, I let myself just sit and be in the moment with the people that I was with. I let go of all the things that I was working on such as this website, my school work and just played full out. I am part of a team of teachers who are working on a project in our schools looking at student voice, agency, engagement and wellbeing. We had a big presentation that we needed to prepare and present together which meant there had to be lots of cooperation as there were quite a few moving parts. When I was with my project team I was fully present. We managed to present our work to the biggest audience we have had to date. Once it was done we had each other to share the relief and feeling of success of doing something that was really challenging. When the boys had their basketball tournament we lived and breathed basketball for three days. I didn’t worry if I didn’t quite get all the little daily tasks done perfectly like tidying and keeping up with the washing (usually stresses me out). I just let it go and knew I’d get to it and it would get done and that was o.k. In the end everything did get sorted because we worked as a TEAM! The day after the tournament we flew to Auckland leaving home at 5 am for a family trip to the top of the North Island and a few days with my brother and his family. What an amazing family trip we had. Full immersion again, just everyone in the moment enjoying each other’s company! I didn’t open my laptop once and I didn’t feel guilty!!! I disconnected from work and my own internal pressures and goals and reconnected!!! There is something so special about being with a group of people and feeling connected and part of something bigger than yourself. So what’s the take away? Relationships matter so when we’re in them BE in them because we are a TEAM ‘Together Everyone Achieves More’. https://liveuptoyou.org/blog-1/2019/6/30/4-disconnect-turn-it-off monthly 0.5 2019-08-01 https://liveuptoyou.org/blog-1/2019/6/30/3-new-puppy monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1561831693566-4ST1UNOS0303KV113KQM/IMG-6947.jpg Blog - 4. New Puppy - Puppy Power We have a family dog called Star, but my Mum and Dad needed her to round up sheep on their farm so we were at a bit of a loss without a canine. We had been planning to get a puppy for a long time and couldn’t decide what type of dog. We finally settled on a ‘Huntaway’ which are large, strongly built dogs who are used for working sheep and are known for their big, deep bark. Along came Jacks. He was what I’ve called a full immersion challenge as you will know if you have ever had a new puppy!!! This challenge will last a little longer than 19 days. When you bring a new member to the family there is certainly some adjustments required. Our daily routines were superseded by the routines of our four legged friend. Luckily Paul’s sister was off work healing from a hamstring injury and she cared for him during the day when we were at work. What I love the most about dogs is that they are always so pleased to see you and they love you unconditionally no matter what you have done that day. Moving forward a ‘live up to you’ challenge could be ‘be the person your dog thinks you are!’ https://liveuptoyou.org/blog-1/2019/6/30/2-learn-something-new monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1561831015942-PRNO9NINLVUKLUWIAW2J/IMG-6992.JPG Blog - 3. Learn Something New - I ain’t no Maria Sharapova…… This challenge was about practicing what I preach to my boys. I’m always encouraging them to try something new. To step outside their comfort zone and to focus on the process not the outcome. My husband is a very good tennis player (he and a friend completed a Guinness world record for the longest consecutive doubles a few years ago). With two other couples we entered a doubles competition known as the ‘presidents’ (players who have played competitively in their younger years). The competition was every Saturday for 6 weeks but in total the amount of days spent focused on tennis was about 19 so I’m counting it as a challenge! I tennis racketed up, took a few lessons along with some coaching from my husband. Then we started to play the competition. Well….. It is fair to say no amount of enthusiasm or fitness outweighed years of playing. I must of looked like a ‘fish out of water’. These people would hardly break a sweat and they would place the ball anywhere they wanted! The only game we won was against a doubles couple where the opposition was closer to eighty than seventy. I really was given a lesson in all things tennis. However, the silver lining was we were known as the team that was ‘super fun’ to play. So what did I learn from this challenge? I had to really live resilience and ‘bounce back’ after losing game after game. I had to define what success looked like for me? Instead of winning, I focused on little achievements in the game like returning a serve that was coming to me faster than a bullet or getting my serves in without double faulting. The ego took a battering and I just had to accept it, be vulnerable and not take myself so seriously. Was it fun? Absolutely, am I going to play next season……… jury is out on that one!!! https://liveuptoyou.org/blog-1/2019/6/30/7-drink-water monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563210463836-STWS405TQN5619ZVJB92/IMG-0871.JPG Blog - 2. Drink Water - H2O What an epic fail!!! My aim was to drink 2 litres of water a day for this ‘19 for 19’ challenge. This was the challenge that should have been so easy but it was like there was this little part of me that managed to self-sabotage. I would start the day just fine with a good 250ml glass of water, but then after that pretty much nothing. I just carried on with my old habits of drinking one caffeinated coffee then hitting the decaf, maybe having a cup of tea or two along the way and that was it. My son Flynn summed it up. We had been listening to a couple of fantastic podcasts on the commute to school from Jim Kwik with Dr Jeff Spencer around RIGHT goals, mindset and the daily grind. Flynn said to me “you didn’t plan out all the details of how you were actually going to make this happen”. I thought it would just take care of itself because it was so easy, like all I had to do was drink more water. I needed to plan the when, where and how as key indicators/targets to achieve this goal. So I checked my diary this morning thinking I had another five days to turn this challenge around but my 19 days are up. I’m not ready to let go of this challenge as it’s kinda important to be hydrated! What did I learn? When I think a challenge is going to be easy just like ‘2018, HIIT challenge’ I underestimate what is needed to get the job done and like I said before I will try this one again but I know I need to plan, commit and see it through. To get a change I need to change my patterns of behaviour. I will let you know how this pans out……………………………………... https://liveuptoyou.org/blog-1/2019/3/3/19-for-19-1 monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551632772168-Z2G3QM30EMRIK15WILQI/2019+challenge.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - '19 for 19' https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551632859845-28VWTPNRUWUVX920GRR3/Climbing+Mt+Oxford.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Mt Oxford Climb (1364m) Awesome Day 1. Happy New Year’s Day Climb. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551632923892-ZMC2NYKZFHN8HLZDWCFM/Drink+bottle+drawer.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Awesome Bottle Drawer https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633005540-KWI5KCECHADT8LCTBLBY/Rainbow.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Roadtrip Rainbow https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633124255-S2ONGHZ8MO8R0DKBCOK7/Victorious.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Victorious! https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633202965-PK4HWVKV6JS8H2ZMQHIV/Max+and+Me.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Me and my Max https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633385930-2W98N432Y8RATZA3F1XM/IMG-6970+%281%29.PNG Blog - 1. Putting the 'Awe' into 'Awesome'! - Wharf Jumping https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633606368-64QWNQA7PJRDQFJKOXE5/IMG-6967.PNG Blog - 1. Putting the 'Awe' into 'Awesome'! - Waterfront at Night https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633710371-XC38J2W0963UEYS8VKYS/IMG-6976.PNG Blog - 1. Putting the 'Awe' into 'Awesome'! - Stunning Sunrise https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633226864-KTTDHJTZTB5FJRMOTQX0/Family+Water+Ski+Team.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Family Ski Team https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633778037-3X45EYJNCYUDRYYIBA4T/Reuben+and+Flynn+Cousins.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Exploring https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633992670-FE0YRXSAPXUI10K37L8R/Sunrise+17+Jan.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Little Kaiteriteri Sunrise https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551634026374-DHJLBXE49VNNV0V4TAAB/Sunrise+Kaiteriter.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Morning Run Sunrise https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633492874-1PBDZMQRDNBU6Z6Y55CP/IMG-6975.PNG Blog - 1. Putting the 'Awe' into 'Awesome'! - Beach Fun https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551633871744-R7S3IJ4B10Y8XWYE8YRD/Riwaka+Resurgence.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Riwaka Resurgence https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551634048671-OT81R8ANDKVPMRXA25FA/Sunrise+on+the+last+morning.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Sunrise Stanley Bay https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551634173017-SKVXRFIXUKCF5F2PV2XG/Learning+to+Drive+the+Boat.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Learning to Drive the Boat https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551634274036-01NEB9BZ4TUNZQ0W0N2D/Me+and+my+Paul.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Paul and I https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551634373712-ZPOQBRSPSF1C57DSAU0W/IMG-6778.JPG Blog - 1. Putting the 'Awe' into 'Awesome'! - Back Home Sunset https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551634105120-HCX26V4HU5YARGNI5M1X/Sunrise.jpg Blog - 1. Putting the 'Awe' into 'Awesome'! - Sunset at Home https://liveuptoyou.org/new-blog-2 daily 0.75 2019-06-25 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563160767155-8GWRJDW3AO471ZLYS1I7/IMG-1556+%281%29.JPG New Blog https://liveuptoyou.org/new-blog-2/2019/6/26/20-mood-meter monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563211705248-YXXBIL46HPYKAWJ0T6AW/IMG-0777.jpg New Blog - 20. Mood Meter - Emotions Over the Summer holidays, I completed a postgraduate paper looking at Emotions, Health and Leadership. The paper required me to delve deep into emotional learning and regulation and to keep a diary of my emotions. For the diary I used ‘The Mood Meter’ App which has been developed by Marc Brackett and his team of researchers at Yale University. It is based around their RULER approach. RULER is an acronym for being able to Recognise, Understand, Label, Express and Regulate emotions. So for the last challenge for 2018, I used the Mood Meter App and recorded five times a day how I was feeling. I had to name the emotion (name it to tame it), think through the reasons why I had this emotion, and use strategies to up or down regulate how I felt depending on the situation. The cool thing about the App is I was able to download summaries of my data and see what emotional space I live in. Very Interesting stuff!!! This challenge was a big deep dive into self-awareness around these crazy, all controlling things we have called emotions. Fair to say I only scratched the service there is so much to learn! https://liveuptoyou.org/new-blog-2/2019/6/26/19-12-days-of-max monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563255592781-7ZACI6BH8W4CS1VTNDZ8/IMG-0931.JPG New Blog - 19. Twelve Days of Max - Happy Birthday You’ve heard of the ‘twelve days of Christmas’ right? “The twelve days of Christmas my true love sent to me……” . This challenge was called ‘ twelve days of Max’. Max’s birthday falls on December 12 and sometimes when you’re born in December or early January your birthday goes a little un-noticed when everyone else is in the full swing of Christmas and New Year. Then you have to wait a whole year for your special day again. I’m born in May and I like how it is almost half-way through the year. A little bit of surprise and fun and something to look forward to (not so much now as it reminds of my own mortality!) The inspiration for this 18 day challenge was I wanted Max to feel his birthday mattered and this was a really special time in our family. Even though it was called the ‘the 12 days of Max’ I counted it as an 18 day challenge as it took some pre-loading and planning. I bought a big photo frame, printed out a whole bunch of pictures and inspirational quotes. On December the 1st I gave him the photo-frame and each day following I added one picture or quote. On his birthday he had the final product ‘the 12 days of Max’ picture. This was so much fun, he loved it. He looked forward to what was coming next. Little bits of love and fun over a long time built anticipation for the big day. The follow-on effect was Max was the driving force for Flynn’s birthday and he came up with ‘the 13 days of Flynn’ as he was turning 13. I wonder if they will do a ‘40+days for Mum’? Now that would take some planning! https://liveuptoyou.org/new-blog-2/2019/6/26/10-give-more-to-grow-more monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563169678841-JCOREBD1GVGNY424P24W/IMG-0774.JPG New Blog - 18. Give More to Grow More - Give For some reason I have this uncanny ability to find four-leaf clovers and we all know that this is a symbol for good luck. The weird thing is I usually find them when someone I know needs a ‘little bit of good’ in their lives. I was walking to the office on my way to work and for some reason I was drawn to the ground, when low and behold out popped a perfect four leaf clover. My friend in the office had just lost her father in law so I went straight to her and gave her the clover. It is like the 4-leaf clovers are never meant for me, my job is just the messenger to give it to someone who could do with a little bit of a boost. So the next 18 days challenge revealed itself and it was super simple. I just gave something to someone everyday, something simple like my time, presence or a small gift. I gave it with thought and love, and with no expectation of receiving anything back. The reality is by losing the attachment of expecting something in return I actually gained so much more. https://liveuptoyou.org/new-blog-2/2019/6/26/17-get-back-on-your-bike monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563254912448-J37OETN8KWBXV78P2AFV/IMG-0461.jpg New Blog - 17. Get Back on Your Bike - Biking My friend rang me to see if I wanted to be part of a mountain-bike relay team for a local 10-hour event. Each biker rides a lap that takes about 20-25 minutes then rests until it’s their turn again. The bigger the team, the less laps you ride and the more rest. Last time I did this race, I rode in the solo 12-hour non-stop section, so this relay option was pretty cruisy comparatively. Now I haven’t done any serious riding for a couple of years when it would be fair to say my bike riding was a little out of control. If you train for biking it’s kinda an all immersion sport where you are pretty much rewarded for the time you put in. I had competed in a 3-day stage race and did a couple of these ‘crazy’ 12 hour non-stop races. These endurance races require some serious training and it wasn’t uncommon for me to get up at 4am and ride my bike for 4-5 hours before the day began. I did love it as for me there is something about being on a mission and having a goal to work towards. But one day the love for it left me. I was biking up a mountain while on a family holiday and I had what I called my ‘Forrest Gump Moment’ when he was running across America. I just stopped my bike and said “I don’t want to ride anymore, I want to go back to my family”. So I turned around, rode back and haven’t raced or trained seriously since. Anyway, I accepted the challenge and got back on my bike. With only 18 days training, I rode in the team and had the best day! Instead of completing 22 laps non-stop like I did in the 12-hour event, I probably only rode 5 in the relay format. It was so much fun being with an awesome team and enjoying each other’s company. We had a bbq rolling non-stop, coffee and beers (not me as balance is not my strong point). Thanks Rodney and friends for inviting me and we made a great TEAM ‘Together Everyone Achieves More’. https://liveuptoyou.org/new-blog-2/2019/6/26/15-priming monthly 0.5 2019-08-01 https://liveuptoyou.org/new-blog-2/2019/6/26/14-fire-walking-people-actually-get-burnt monthly 0.5 2019-08-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563170277056-VHN532QBF5P86W60LAHC/IMG-0943.JPG New Blog - 15. Fire-walking. - People actually get burnt? I attended ‘Unleash the Power Within’ a four-day full immersion Tony Robbins event with a couple of girlfriends in Sydney. I counted this as an 18 day challenge because just sorting my life out to get there, juggling work and family was a challenge in itself! Each day was 10-12 hours long and it felt like being at a continuous rock concert along with periods of intense emotions and self-reflection. Sharing the experience with 8,000 people was one of the most connected experiences I have ever been through. If you take a neuroscience perspective there was oxytocin and serotonin mixed with heart-pounding adrenaline oozing out of every pore of Sydney’s Q-dos Arena. Never before have I high-fived and hugged so many strangers! When we arrived at registration a couple of ladies who had attended the event last year told us to soak towels in water and freeze them to prepare for the ‘firewalk’ at the end of Day 1. The idea being that when you get home you can soothe your ‘hot’ and ‘blistered’ feet. To be honest before this moment I thought the ‘fire-walk’ was a gimmick, no-body gets burned, just a mind over matter trick. Fair to say “this sh__ just got real”. Talk about changing ‘emotional state’. I could feel my heart beating a million miles an hour as the doubt, fear and anxiety filled my body and mind. The pitch in our voices raised and comments started pouring from our mouths, “Do people actually get burnt?” “I can’t afford to get burnt!” We knew we were going to fire-walk but we hadn’t considered burning flesh. My friend was worried that if she tripped, she would become the ‘coal face’ of the event. After a day of preparation with Tony getting us into ‘state’. At night outside in the darkness, chanting ‘step up’ with tribal drums playing in the background, we walked across those burning coals without even a little blister feeling like ‘superstars’. https://liveuptoyou.org/new-blog-2/2019/6/26/19 monthly 0.5 2021-02-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1612200355539-E5JM708IASZI1UBMS8CX/IMG-7848.jpg New Blog - 14. Calm Through the Storm - Calm The Storm Sometimes, life throws you lemons and yes they say you can make lemonade but sometimes, you just have to embrace the ‘suck’. This challenge was born out of necessity. Things just did not pan out as planned and in fact during this time there were three major ‘curve balls’ that I did not see coming. The type of things that ‘pull the rug from out under your feet’ and make you questions who you are? what you are doing? and why are you doing it? This is life and every now and then you just have to hunker down and deal with the ‘crap’ that comes your way. The trouble is the ‘crap’ tends to take over everything. So this challenge was so simple. In the midst of the chaos just breathe. That’s what I did when I felt it all getting too overwhelming my strategy was just to breathe. I just focused on the air coming in and out. Did I lose it? Yes many times and there were a couple of nights of crying myself to sleep and a little rocking in the corner. However, I got through it. Sometimes, just breathing, surviving and getting through is enough. https://liveuptoyou.org/new-blog-2/2019/6/26/16-cutting-caffeinated-coffee monthly 0.5 2019-08-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563170691407-HJR0A90GGSGK2PSI2C8J/IMG-0770.JPG New Blog - 13. Cutting Caffeinated Coffee - Decaf Now for the record I’m not anti-caffeine but I’m anti having to rely on it to live my day and believe me I relied on it! I was probably a six cups in the morning kind a girl (probably more if I was totally honest). The thing that had held me back from quitting this addictive habit was the dreaded headaches from caffeine with-drawl. The fear of the headaches outweighed the gains of not drinking caffeinated coffee. A little luck came my way to help kick start this 18 day challenge in the form of a 24 hour vomiting virus. Now I hear what you are saying how can a vomiting bug be good luck? Yes, I had the dreaded headaches but combined with the nausea and body aches, I felt so ‘crappoly’ that I couldn’t eat or drink anyway. Once I pushed through the first 24 hours there was no looking back! What I didn’t plan for and it seems so simple now is I should have not only cut out caffeine but replaced it with drinking more water. All I have managed to do now is to replace the caffeine with drinking copious amounts of decaf products. Bummer! Drinking more water may have to be its own 18 day challenge. https://liveuptoyou.org/new-blog-2/2019/6/26/13 monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562693976637-Z49TKWTGNHNCRZW6P3RP/IMG-1434.JPG New Blog - 12. Notice the Beauty - Look One of New Zealand’s Mental Health Foundation’s 5 Ways to Wellbeing is to ‘Take Notice’. To remember the simple things that fill you with joy. For this challenge I was to notice something beautiful that I had never noticed before. I chose to do this in the car on my way to work and when ferrying the boys around on weekends. I don’t know about you but often I’m on automatic pilot when getting from A to B. This challenge turned out to be really fun and the boys joined in too. All I can say is when you’re not noticing you are missing out!!! We noticed little things everywhere like: the smiley sign saying “have a nice day”; the winter skies; the snow dust on the mountains and the people who are super courteous on the road. We were all more attuned, present, curious and available on our everyday road-trips. I think a future challenge could be notice the beauty in people. https://liveuptoyou.org/new-blog-2/2019/6/26/9-its-freaking-freezing monthly 0.5 2019-08-03 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1561922521030-AC5X360SEY9KY3VJIHHE/IMG-3577.jpg New Blog - 11. It's Freaking Freezing - Cold!!! In this challenge there was no hiding the epic battle between body and mind. Day 1 started with a normal shower, then for 30 secs I turned the shower onto cold and took the full blast of freezing cold water! Each day I extended the time for 5 seconds and on the 18th day, in the middle of Winter, standing in a freezing cold shower, I made a full 2 minutes! It was ‘freaking freezing’. This challenge was about being uncomfortable in an extremely uncomfortable situation. I literally would turn it cold and just wait for the freeze to hit. Every cell in my body literally screamed “stop”and I had to sit in the feeling, accept it, breathe through it and over time I actually started to look forward to it. The inspiration came from some of the ‘peak performer types’ I’d been listening to on podcasts. There is this guy called Wymm Hoff who has the most amazing control over his mind and body and he has done some crazy challenges. The idea is that this type of activity builds up your internal bank of resilience everyday because you lean into the hard stuff and handle it! If you want to try a challenge that really ‘shakes you up’ and ‘tests you in the moment’ this is the one for you. https://liveuptoyou.org/new-blog-2/2019/6/26/7-random-acts-of-kindness-1 monthly 0.5 2019-07-31 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563169251058-Q2KGJ8SL53ZRAMUUB5KR/IMG-0773.jpg New Blog - 10. Stars in Your Eyes - Stars This 18-day challenge lined up with a charity event that our local school runs each year where groups of parents perform their own version of the ‘Stars in Your Eyes’ competition. It is hotly contested. Teams guard their acts under clouds of secrecy and bragging rights last for at least the year with some acts regaled and remembered like award winning movies. I have been involved in acts before and it’s fair to say the stage is not my ‘happy place’. My friend and I just put ourselves out there, totally out of our comfort zones and did the first 2- person comedy act that the local event had ever seen. Our act was based around two very iconic, twin, yodelling entertainers known as the ‘Topp Twins’ . This challenge was not exactly ‘small’ and’ doable’ and it is fair to say it was pretty much full immersion for 18 days! But oh what a blast! what fun we had in those 18 days. https://liveuptoyou.org/new-blog-2/2019/6/26/11-hitt-and-i-missed-exercise-programme monthly 0.5 2019-07-31 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563169851875-BC9XZZXJG7V9L8OG3ZN9/IMG-1364.JPG New Blog - 9. 'HIIT' and I Missed Exercise Programme - High Intensity Interval Training I am a good trainer when it comes to endurance training with a strong history of competing in mountain running and biking events. So I thought it would be easy if I just added a super simple, 10 minute High Intensity Interval Training routine to build up a bit of dynamic strength fitness. What a disaster this challenge turned out to be!!! All I had to do was 8 simple whole-body exercises such as push-ups, burpees, and jump-squats. I had planned to apply the ‘tabata’ training method which for this programme was 20 seconds for each exercise then 10 seconds rest. This set was to be repeated again but with a full minute rest in between. The total workout time was only 9 minutes. I started off with a ‘hiss and a roar’ for about three days but do you think I could keep it up? I just simply didn’t do it. I didn’t fully commit and I didn’t plan it into my day so this challenge was a fail. What was the lesson? Some challenges I think should be easy are really hard. I will try this one again but I know I need to plan, commit and see it through. https://liveuptoyou.org/new-blog-2/2019/6/26/12-peak-and-pit monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1561922273043-SV509P04NYZIULO4KTEV/IMG-3576.jpg New Blog - 8. Peak and Pit - Highs and Lows This was a fun family challenge that we did during dinner each night. Around the dinner table we each shared what was our peak of the day, what was our pit and how we overcome it. Firstly, the peak was spotting the good things that happen and in positive psych circles this fits with ‘strength spotting’ and looking for the good. We have a negative bias where our brains are wired to notice the negative things which tend to be ‘sticky’ in our thoughts compared with positive things which are like ‘teflon’ where they slip away. Deliberately focusing on the ‘peaks’ of everyday helps make the positive things that happen more sticky. By acknowledging a ‘pit’ of the day we understand that life is full of ups and downs. We have the strength within ourselves to handle it and ‘bounce back’ and if we celebrate our ‘bounce backs’ we are literally wiring resilience into our brain. We are reinforcing our personal narrative that we can handle setbacks. So how did it go? It was super easy, super fun and everyone was happy to be involved. As the challenge went on the stories became more elaborate and detailed. We even included friends who came to dinner. The take home message is “ life is great, full of peaks and pits and when you’re in the pit you can handle it! “ https://liveuptoyou.org/new-blog-2/2019/6/26/7-random-acts-of-kindness monthly 0.5 2019-07-29 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563168948945-QT61NMFQT41AUX4BU2NE/IMG-0801.JPG New Blog - 7. Random Acts of Kindness - Kindness Based on the good old Random Acts of Kindness idea. For 18 days I did something nice for someone everyday without expecting anything back. This was what I call a service challenge where whatever I did took time and was a ‘action’ of kindness. It was a super simple challenge and it took me out of self-centeredness into seeing the world from a different perspective. I noticed more the everyday struggles that people go through and where possible I tried to do something kind to help. It felt good. There is a whole lot of research around compassion which is where you see someone in need and you feel the desire to help. Compassion is known as the ‘master prosocial emotion’ and the reality is as human beings our brains are hard-wired for it but sometimes it takes a little challenge to unlock it! I will do a challenge in the future called Deliberate Acts of Kindness where I intentionally plan to be kind to someone rather than looking for random situations to be kind in. Go to Blog for more details on why compassion is considered the ‘master’ prosocial emotion. https://liveuptoyou.org/new-blog-2/2019/6/26/6-be-here-now monthly 0.5 2019-07-29 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563168861150-BPZMEU0AQ2T08SFICW85/IMG-0555%2B%25282%2529.jpg New Blog - 6. Be Here Now - Meditation Magic I have dabbled in meditation and mindfulness over the last couple of years and felt a positive shift in how I deal with life, but this 18 day ‘Be Here Now’ challenge was a game changer. While listening to a Tim Ferriss podcast, he talked about going on a silent retreat with this guy called Jack Kornfield. Anyway it turns out Jack Kornfield is a Buddhist Practitioner who is able to bring together Eastern and Western Psychologies. During my commute to work and on the weekends for 18 days the only podcast I listened to was his “Heart Wisdom” podcast. What a difference it made to how I treated myself and how I interacted with people. It literally primed me for the day to be kind and open. Pretty powerful stuff and all I did was listen to this guy on a podcast and I was much better at ‘being here now’, ‘in the moment’ and ‘perfectly imperfect’. https://liveuptoyou.org/new-blog-2/2019/6/26/read-with-speed monthly 0.5 2019-07-29 https://liveuptoyou.org/new-blog-2/2019/6/26/4-keep-it-simple monthly 0.5 2019-07-29 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1561913844583-6T61Q3XSE77DO6GTJSVP/IMG-1330.JPG New Blog - 4. Keep it Simple - Take One Thing Away Each Day This challenge was fantastic and once I started it took on a life of its own. We live in a life of accumulation and just keep adding layers and layers of stuff. I was inspired by the ‘Minimalist’ movement which is about removing excess ‘stuff’ and living life rather than gathering possessions that just clog up your world and your brain! It was really simple as all I had to do was take one thing away each day. The added advantages of minimising was I cleaned out a whole lot of stuff and gave away whatever I could which felt great because it was helping others. By the end of the 18 days my life truly felt more spacious and less chaotic. Less is MORE! https://liveuptoyou.org/new-blog-2/2019/6/26/3-digging-down-and-getting-it-done monthly 0.5 2019-07-29 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1562700037603-7HCMLEV3H30W446ODD4E/IMG-0796.JPG New Blog - 3. Digging Down and Getting It Done - Digging Deep They say we overestimate what we can get done in a day and underestimate what we can get done if we tick away at something over time. Our days are chaotic with constant stimulation and we feel like we are ‘on’ all the time and yet feel like we are going nowhere. I had been listening to a super interesting podcast with Cal Newport discussing his book “Deep Work, Rules for Focused Success in a Distracted World” and decided to apply his practices for one hour a day for 18 days in order to get some work done! Anyway, it was amazing! the ability to have a distraction free hour really helped me focus and concentrate on the task at hand and my productivity skyrocketed. It was also great for my mental health because instead worrying about the stuff I wasn’t doing, I just dug deep and got it done. https://liveuptoyou.org/new-blog-2/2019/6/24/pgu6r8tvcory6aphoyu87b9xouursw monthly 0.5 2019-07-29 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1561313505584-6EY4TR37FKSM2HLBG12A/IMG-0918.JPG New Blog - 2. No More ‘Beerzies’ for Me - On the Wagon After having a ‘whale of a time’ with friends and family celebrating Christmas, New Year’s and camping, it was time for me to end the drinking of wine and beer that goes with it! This challenge was an alcohol detox for 18 days. I’m going to be honest the first few days were hard!!! It was like I was a ‘Pavlov dog’ conditioned to drink every time it turned 5 pm. This was a great challenge because once I conquered the initial ‘cravings hump’ I didn’t miss it and I had the bonus of feeling fantastic. For me alcohol makes my body feel like a ‘puffer fish’ and after a couple of days the bloated feeling melted away. https://liveuptoyou.org/new-blog-2/2019/6/24/1-write-it-down monthly 0.5 2019-07-29 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1561313976907-C52WVEIP7PU6S10XRLFQ/IMG-0768.JPG New Blog - 1. Write it Down - Journal it When I was a teenager, I kept fantastic journals of life for me at the time (makes for funny reading). Now all I keep is an appointment diary with a never ending to do list! I wanted to keep a diary of my 2018 challenge and how I felt along the way. I kept it super simple by just jotting down a few main points of the day and added one thing I am grateful for. I kept the expectations of myself to a minimum and as a consequence it really became an easy habit for me to stick to. By just adding one thing I’m grateful for it switched my brain from focusing on the negative to the positive. I will dig more deeply into gratitude in future challenges. https://liveuptoyou.org/home-2 daily 1.0 2021-11-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1564857247598-V3LKPDZOAR8ZT0Y0YH98/58447+%282%29.jpg Home https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1578509921070-8A93PR8XGW85K8YAS70S/IMG-2630.JPG Home https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1599628982970-ELZIYP3SEZ94MXXSFI4A/IMG-4401%2B%25281%2529.jpg Home https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1623871094144-5G0YEGTBH0WI1JIJ7KN4/unnamed+%281%29.jpg Home https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1623965632638-EBF062TNXCB83FTBTM3B/unnamed.jpg Home https://liveuptoyou.org/2020 daily 0.75 2020-10-14 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1578287557751-YUXNTTQAZVUE7PLCBCI0/IMG-2630.JPG 2020 https://liveuptoyou.org/2020/2020/10/14/strength-spotting-shortcut monthly 0.5 2021-01-28 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1602658987136-DVOX4W03YY62CQT9BMC2/IMG-6687.jpg 2020 - 20. Strength Spotting Shortcut - LEAVE’M WARM - What are your strengths? ‘LEAVE’M WARM’ is an acronym that can help you spot strengths in yourself and others. L - List. The things that don’t make it to your to-do lists are often strengths. E - Easy. Strengths often come naturally to you. A - Attention. You focus naturally on things that play to your strengths. V - Voice. When the tone in your voice is more animated and energised you are probably tapping into your strengths E - Energy. Activities that are uplifting and give you a ‘buzz’. Often your body language is more expressive. M - Motivation. When you do activities that you ‘love’ to do rather than ‘should’ do. W - Words or Phrases. “ I love to…..” rather than “I should do…….”. A - Authentic. Strengths feel ‘true’ to you and they reflect who you are, ‘the real you’. R- Rapid Learning. What are the things that you pick up easily and effortlessly? M- Memories from Childhood. The things we did when we were little often reflect what you do as you get older. What were the things you loved doing as a kid? The ‘LEAVE’M WARM’ acronym was developed using Alex Linley’s Top 10 Strength Spotting Tips. https://liveuptoyou.org/2020/2020/8/15/put-your-cap-on monthly 0.5 2021-01-28 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1597471776042-OXKE7OBD8JU016BKFBRH/cap.jpg 2020 - 19. Put your CAP on - Put your CAP on? How do we stay present and truly listen to what someone is else is saying? Put your CAP (acronym for) be: - Curious - Attentive - Present It sounds so simple and easy, but in reality it is really hard. Common barriers to listening include: preoccupation with our own thoughts and agendas; judging; distractions; prejudice or bias; sympathising rather than emphasizing, and listening to reply not to understand (Stephen Covey quote). We all want to be listened to and heard. So put your CAP on next time you really want to understand someone better. Be Curious, Attentive and Present. https://liveuptoyou.org/2020/2020/7/31/what-is-jomo monthly 0.5 2021-01-28 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1596343947718-YZBE4EZ6GR6PGWJA4Z13/Jomo.jpg 2020 - 18. What is JOMO? - What is JOMO? Most of us have heard of the term FOMO (Fear Of Missing Out), but have you heard of the term JOMO (Joy Of Missing Out)? The definition I like the most is from Dictionary.com where they state that JOMO is: “a feeling of contentment with one’s own pursuits and activities, without worrying over the possibility of missing out on what others may be doing”. In a crazy ‘COVID’ year where many people have missed out on many things, it might be worth just pausing for a second and reflecting on the things in our lives that we use to do and we really don’t miss. https://liveuptoyou.org/2020/2020/7/29/live-up-to-you-create-your-new-normal-blank-calendar monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1595959370181-4712RKJHVBQ49ERHAQ7V/Blank%2BCalendar.jpg 2020 - 17. 'Live Up To You' - 'Create Your New Normal' Blank Calendar https://liveuptoyou.org/2020/2020/6/21/the-tunnel monthly 0.5 2021-01-28 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1592686111661-V71KHQMFBOJKAWIWMHRE/IMG-5748.jpg 2020 - 16. The Tunnel - Finding the Light - Finding the light….. Here in New Zealand we are ‘bang, smack’ in the middle of Winter and I am writing this post on the day with the least daylight hours (June Winter Solstice). I always think it’s like being in the middle of a tunnel where things have slowly become darker and darker until you feel like you are engulfed in blackness. I can handle the freezing nights and the white morning frosts, because usually they are followed by beautiful, crisp, sunny days. But……….on those grey days, wet days, miserable days, I really struggle. Like the weather my mood darkens and I fall prey to the ‘Winter blues’. Even though I really want to ‘curl up in a ball and hide for a while’, the reality is I have to ‘show up in the world with a smile’. Our modern lives don’t appear to be in sync with our natural, seasonal, biological tendencies. So during these times when life just seems a little harder, I’ve learnt that this is when I need to practice self-care strategies more than ever. If I can recharge and restore my emotional and energy reserves I’m far better placed to get through the tunnel and find the light at the end of it. https://liveuptoyou.org/2020/2020/5/3/the-great-realisation monthly 0.5 2021-01-28 https://liveuptoyou.org/2020/2020/3/21/14-humankindness-ripple-effect-challenge monthly 0.5 2020-03-22 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1584848641987-5NQGI0NNX0JW64NRHR82/Ripple+Effect+on+White.jpg 2020 - 14. HumanKINDness 'Ripple Effect' Challenge Clink the link for a printable A4 Template with 8 cards you are welcome to use. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1584848780375-QCLUTVF1SGF65YCM5779/HumanKINDness+%27Ripple+Effect%27+Card+%282%29.jpg 2020 - 14. HumanKINDness 'Ripple Effect' Challenge Here is a printable A4 Template with 8 cards you are welcome to use. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1584852009481-FZIR4AFGYORN8LU8VUTX/IMG-4791.jpg 2020 - 14. HumanKINDness 'Ripple Effect' Challenge - COVID Kindness The week after the anniversary of the Mosque Shooting in Christchurch, New Zealand, the Marian College Student Wellbeing Team ran a HumanKINDness ‘Ripple Effect’ Challenge. The students were all given a HumanKINDness ‘Ripple Effect’ card and challenged to do a kind act for their families, who in turn, were encouraged to pay the act of kindness forward and leave the kindness card for their chosen recipient (creating a ‘Ripple Effect’). As the week progressed the reality of the Global Pandemic started to take hold and we had to rethink how we can be kind during a COVID-19 Global Pandemic. Our story was recorded by TV 1 reporter Rachel Parkin and is titled “Christchurch Kids Harnessing the Power of Generosity”. This was aired on March 20 and can be viewed on the ‘Live Up To You’ facebook page and on the Seven Sharp website. https://liveuptoyou.org/2020/2020/3/17/13-humankindness-ripple-effect monthly 0.5 2020-05-02 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1584418977345-062OMC4EL89M8V2Y2SP4/IMG-1383.JPG 2020 - 13. Compassion, Kindness, Caring and COVID-19 - ‘Caremongering’ instead of ‘scaremongering’ While the world is put on hold with COVID-19 it can all feel very overwhelming and out of control. At this time there is uncertainty and fear and we can get caught up in the panic and hysteria. This is a chance to reset and focus on the things we can control and being kind is one of them. There is even a new trend called ‘caremongering’ instead of ‘scaremongering’ which has started in Canada. Here is a link to a BBC article written by Tom Gerken”Coronavirus: Kind Canadians start caremongering trend”. https://liveuptoyou.org/2020/2020/3/15/12-whats-the-rabbit-effect monthly 0.5 2020-04-02 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1584245399357-JZMKQYJPSXOLHD9R9UER/IMG-4690+%281%29.jpg 2020 - 12. What's the 'Rabbit Effect'? - Rabbits For the ‘Live Up To You’ 2020 project we post one little wellbeing idea/suggestion/technique each week that you and your friends are welcome to self-experiment with in your life and see how it works for you. This wellbeing concept is around kindness and how it impacts our health outcomes. https://liveuptoyou.org/2020/2020/3/10/11-presents-or-presence-gift-of-time monthly 0.5 2020-03-10 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1583807087667-ECCH5F33IQ9Y83A0D1QH/IMG-3915.JPG 2020 - 11. Presents or Presence 'Gift of Time' - The Gift That Keeps On Giving For the ‘Live Up To You’ 2020 project we post one little wellbeing idea/suggestion/technique each week that you and your friends are welcome to self-experiment with in your life and see how it works for you. This wellbeing strategy is giving the presence of your presence, the ‘Gift of Time’. Here are some ticket templates you are welcome to use: Live Up To You ‘Gift of Time’ Single Experience Ticket Live Up To You ‘Gift of Time’ 10 Experience Ticket https://liveuptoyou.org/2020/humankinddeliberateactsofkindness monthly 0.5 2020-03-22 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1583077740622-IXPU3JRZ41S8GO0TM4OI/IMG-4015+%281%29.jpg 2020 - 10. HumanKIND - Deliberate Acts of Kindness For the ‘Live Up To You’ 2020 project we post one little wellbeing idea/suggestion/technique each week that you and your friends are welcome to self-experiment with in your life and see how it works for you. This wellbeing strategy is about getting out and about in nature. Here is a self-experimental template you are welcome to use. Live up to you ‘Deliberate Act of Kindness ‘ Day Template https://liveuptoyou.org/2020/2020/2/21/9-nature-calls monthly 0.5 2020-02-23 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582310241785-9RYLQMU1ONZSHJ0QGHLX/IMG-3540.JPG 2020 - 9. Nature Calls - ‘Live Up to You’ 2020 Project For the ‘Live Up To You’ 2020 project we post one little wellbeing idea/suggestion/technique each week that you and your friends are welcome to self-experiment with in your life and see how it works for you. This wellbeing strategy is about getting out and about in nature. Here is a self-experimental template you are welcome to use. Live up to you ‘Nature Calls’ Template https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582307328753-TSPZO8DALMPQF9R170SU/Forgiveness.JPG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582307499572-YBP24N6B6X3F3CXJCLNS/IMG-3537.JPG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582308137420-MPN71KNG2WIVQKOW2C7U/IMG-3371.JPG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582308195960-USL6DQ9NNYRLEZSFE8SF/IMG-2722.JPG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582308321889-2YAA4106BC80G3KCJYTX/IMG-3441.JPG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582309824114-6NA3LNY8XV6ETEU1MZW5/IMG-3187.JPG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582310027437-C87IK8712MMJRODT7PQO/IMG-1855.JPG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582395378059-SO2U33NCNAFD7DO9NZ82/IMG-4179.jpg 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582392897227-2TPOSTA57XBZ8WNLN1TN/IMG-2438.jpg 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582392487685-S8Z0T9RMO4EWOT1ZD7AP/IMG-4110.jpg 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582401017188-CGP845F044FO7SEKY26S/IMG-3882%2B%25282%2529.jpg 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582309147771-1A57R7RCJB07KOM267XL/IMG-4297.JPG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582394202412-YRJ0QKNNI4BZPVW5L0IQ/DCECD11F-C0D6-4432-B0ED-306568DF8E63.jpg 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582393887665-NSBRO0VMMX5D1A75EUW9/IMG-4198.jpg 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582400251353-5DVVMF3MC87R3V1O39C7/IMG-2138%2B%25281%2529.jpg 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582394794524-SIFQVX2N0M3M8G620YZU/IMG-1782.PNG 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582401148005-H3PBOJTZ868XOQPUGRHD/IMG-1501.jpg 2020 - 9. Nature Calls https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1582395129225-YQJGN9BHC0IUTSSU4MDD/IMG-1557.PNG 2020 - 9. Nature Calls https://liveuptoyou.org/2020/2020/2/15/8 monthly 0.5 2021-08-02 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1581836389845-UY1WAUGRZFHACX2UP95D/IMG-4370.jpg 2020 - 8. Sleep Smarter Steps 1-5 - ‘Live Up’ 2020 Project For the ‘Live Up To You’ 2020 project we post one little wellbeing idea/suggestion/technique each week that you and your friends are welcome to self-experiment with in your life and see how it works for you. Here is a link for a ‘Sleep Smarter Steps 1-5’ template you are welcome to use. https://liveuptoyou.org/2020/2020/2/8/7-name-it-to-tame-it monthly 0.5 2020-02-16 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1581135005960-JWDWYGYM6QJME0NX6W2C/IMG-4349.JPG 2020 - 7. ‘Name it’ to 'Tame it' - Labelling Your Emotions I like to think of emotions as ‘energy in motion’. Like the weather they move through us providing information about how we are going in the world. Emotions are just data and it is our thinking and the meanings we attach to them that make them good or bad not the emotions themselves. Emotion researchers have found the process of recognising, labelling and accepting our emotions can have a powerful effect on calming them down and bringing about a sense of emotional freedom by separating and distancing ourselves from our emotions. It seems that learning to accept our emotions is the ‘sweet spot’ between ignoring them and indulging them. So here is a little challenge. Record your emotions for a week and see where you live emotionally? There are Apps you can use such as the Mood Meter App or you can use this ‘Name it to Tame it’ template. For each emotion try and broaden your emotional vocabulary and use words that match the intensity and the pleasantness of the emotion. Being able to identify and label them correctly is an effective step in the emotional regulation process. https://liveuptoyou.org/2020/2020/2/2/golden-friendships monthly 0.5 2020-02-02 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1580612272675-2OCLPZNWJG2QMRPR644H/IMG-4299+%283%29.JPG 2020 - 6. Golden Friendships Bronnie Ware worked as a palliative care nurse who helped people in the last stages of life and she found common themes that she wrote about in ‘5 regrets of the dying’. One of themes was “I wish I had of stayed in touch with my friends” and she talks about how often we let our old friends slip away because we get too busy and into our own lives. In the last stages of life the things that matter are love and relationships. We all know this, then why do many of us let the things that matter slip? This week I attended a heart-breaking funeral of a friend who I grew up with. It was the largest funeral I have been to. The church overflowed with people from all walks of life and different life stages. My friend lived in a way that touched everyone’s hearts filling them with friendship, humour and love. He was the ‘master of golden friendships’. His wife shared three simple takeaways on how he lived his life. This is pretty good advice and I think he got it right. Hopefully my interpretation is ok. 1. You can always pick up the phone and connect 2. Never miss an opportunity to tell the people you love that you love them 3. Make time for friends and family Are there people in your life that mean the world to you but you haven’t touched based with for years? The type of friends that you know when you see them time slips away and you pick up where you left off. If you’re thinking or wondering about what an old friend is up to why not just connect and find out? https://liveuptoyou.org/2020/2020/1/26/foop monthly 0.5 2020-01-26 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1580055872692-ECUFGRI1VWEQQWEP6LTM/IMG-4253.JPG 2020 - 5. What is FOPO? - Fear Of People’s Opinions Most of us have heard of FOMO (Fear of Missing Out) but have you heard of FOPO (Fear of People’s Opinions)? FOPO (Fear of People’s Opinions) is a term used by Michael Gervais, PhD, a peak performance psychologist who has an excellent podcast called Finding Mastery. I was listening to his podcast interview with Tom Bauer on “The Art of Managing Fear” when he introduced the term FOPO. Instantly I could relate to FOPO, as I’ve often wondered why I worry so much about what other people think, along with how it causes me to second guess myself and my confidence to plummet. Like many others I have a dread that people will think poorly of me and it fills me with the feelings of shame and embarrassment. From learning about FOPO these are a few takeaways. Feeling FOPO is part of being a social human and we evolved this because it helps us ‘pull our heads in’ and think of our impact on others and the greater good of the group. It is a problem when it limits our potential and stops us being the best version of ourselves we can be. This happens when we are preoccupied with what others think rather than focusing on our own strengths, talents, values and beliefs. Be mindful. Notice if and when you experience FOPO so you know what triggers the feeling. Breathe. This creates a pause, much like when using the THINK strategy which allows us to interrupt and question our pattern of thinking. Accept. At the end of day we can’t control what others think. All we can do is be kind and do the best we can. Redirect. Where focus goes energy flows. Focus on what you want, not what you don’t want. Practice Attentional Control (mindfulness helps here). For more information here is a link to a Michael Gervais article “How to Stop Worrying About What Other People Think of You”. https://liveuptoyou.org/2020/2020/1/20/type-2-fun monthly 0.5 2020-01-26 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1579460769290-1VRDCZ9772V0IYXP31YS/IMG-4119.jpg 2020 - 4. Type 2 Fun - ‘Feel the fear and do it anyway!’ We have been on our annual family camping holiday which is jammed packed of what we call ‘Type 2 Fun’ activities like learning to ski, mountain biking and jumping into beautiful, freezing cold water. ‘Type 2 Fun’ experiences are often not fun at the time especially when you are learning but fun afterwards. The type of experiences that are challenging, scary and you have to dig deep to do them, but once you have completed them you get a great feeling of satisfaction and achievement. ‘Type 2 Fun’ are what memories are made of and often make the best stories compared to ‘Type 1 Fun’ which are those instant gratification experiences that you know you are going to enjoy in the moment but probably won’t last long term. What is something that you have done that was really hard at the time and you had to ‘feel the fear and do it anyway’ and afterwards you felt really chuffed and proud of yourself? What ‘Type 2 Fun’ experiences do you have planned for the future? https://liveuptoyou.org/2020/2020/1/12/3-think-strategy monthly 0.5 2020-01-13 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1578763126974-SK0TQWRAJ0PMNCF4Q8L4/IMG-3920.JPG 2020 - 3. THINK strategy This THINK strategy is quite handy for maintaining positive relationships and is often used in schools You may like to try it and see how it works for you. Before you speak or post on social media use this THINK acronym. Ask yourself these questions. Is it TRUE? Is it HELPFUL? Is it INSPIRING? Is it NECESSARY? Is it KIND? Learning how to pause when you have an intense emotional reaction before you act and say something that you might regret is one of the most valuable and life-changing skills a person can have. The pause allows you to respond rather than react, it creates a little space. By using this strategy you get to THINK first and consider the impact of your words on the person receiving those words. For me this is a work in progress but it gives me something to aim for! https://liveuptoyou.org/2020/2020/1/6/2-wallow-in-the-wonderful monthly 0.5 2020-01-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1578247483257-1OUA5SROUDGFRWTVWE0S/IMG-3554.JPG 2020 - 2. Wallow in the Wonderful - Three Good Things This weeks wellbeing wisdom for the ‘Live Up To You’ 2020 project is to ‘wallow in the wonderful’. What are the little bits of wonderful in your life? What are the little bits of love and goodness that happen to you on a daily basis but often go unnoticed? For this week at the end of day, write down or share with family and friends three good things that you noticed. As you write or share these experiences let yourself ‘wallow in the wonderful’ and really re-live and enjoy the good things that happened in your day. This helps our brains focus on the good stuff rather than the bad stuff. Our brains don’t need any help focusing on negative things it’s literally wired for negativity which is an evolutionary hangover to help us survive (link to Greater Good Science Website to learn more about the ‘negativity bias’ ). However, we can learn to take more of the good into our brains by promoting and strengthening our positive emotions which literally over time rewires us for better wellbeing. So go ahead ‘wallow in the wonderful’. https://liveuptoyou.org/2020/2020/1/1/1-instead-of-a-bucket-list-make-a-live-it-list monthly 0.5 2020-01-02 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1577989884796-D6YTK32147W17W7ELS1Z/IMG-3762.JPG 2020 - 1. Instead of a 'bucket list' make a 'live it' list! - ‘LIVE IT’ List To kick the year and the decade off I’ve made a ‘Live it’ list. Just a simple list of things I want to do, achieve and be for 2020. All I’m going to do is start the list and it can change and grow as the year develops. To stick with the theme of 2018 (20 challenges that last 18 days) and 2019 (19 for 19). My list is going to be based around the number 20 for example: one of the items on my list is to climb 20 peaks for 2020. I started the challenge today and dragged the family along. We wanted to see the sunrise and the first rays of light for the New Year and Decade. We all got up at 3.30am and drove to tracks leading up to a local mountain called Mt Grey/Maukatere (floating mountain). After tramping in the dark and making it to the top we were rewarded with a pretty ‘freaky’ sunrise. The sun crept up between layers of sea fog and bushfire smoke blown all the way from Australia. What’s your ‘live it’ list for 2020 and beyond? Click on the link for a Live Up to You ‘LIVE IT’ template that you are welcome to use. https://liveuptoyou.org/new-blog daily 0.75 2021-06-30 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1584992073007-LGD7G0O8SXF52ITR56Y9/IMG-4179.jpg COVID BLOG https://liveuptoyou.org/new-blog/2020/5/2/hierachy-of-needs monthly 0.5 2020-05-02 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1588385041860-QUXYEYG15KEQAPKH8O79/IMG-5394.jpg COVID BLOG - What Do We Need Right Now? by Debbie Jones - What do we need right now? by Debbie Jones Globally people around us are struggling in many facets of life and dying. Physiological needs of basic food, water, warmth and rest is key and has always been a contributor for good health. It is highlighted more than ever now the need to put our skills of how to support ourselves, families and communities into action. Being able to say to ourselves, I can do this but maybe this will need to wait is an effective tool. I hope people see that message through this image and know that we will feel accomplishment again soon. I think this image could be used not just for the now but for future use too and help us all to stay in tune as to what is important and how to support that through our daily lives https://liveuptoyou.org/new-blog/2020/4/2/coping-calendar monthly 0.5 2020-04-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585769295715-7Q32BHH4PX507MONPBG9/Coping+calendar.png COVID BLOG - Coping Calendar https://liveuptoyou.org/new-blog/2020/3/30/weekly-planner monthly 0.5 2020-03-29 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585504563961-MXZEU5LRLDJP1KA7BS0Y/IMG-4866%2B%25281%2529.jpg COVID BLOG - Weekly Planner 'Create your New Normal' - Your ‘New Normal’ Weekly Routine A common theme from psychologists and experts is set up routines and create your new normal. Routines create certainty in uncertainty. Here is a weekly routine that as a family we co-constructed together. It’s not perfect and it will change, but it will serve as a good guide to support the whole family on knowing what we are supposed to be doing and when. Your family routine or individual routine will look different to this because you have different needs and commitments at this time. This is made to be used in conjunction with the daily routine below. ‘LIve Up To You’ daily routine template. https://liveuptoyou.org/new-blog/2020/3/27/routines-create-your-new-normal monthly 0.5 2021-06-30 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585241552250-X6OVHCKTA30ARA91BPYJ/IMG-4832.jpg COVID BLOG - Routines - Create your 'New Normal' - New Normal A common theme from psychologists and experts is set up routines and create your new normal. Routines create certainty in uncertainty. Here is a daily routine that as a family we co-constructed together. It’s not perfect and it will change over time but it’s a solid start for now. I added in the 5 ways of wellbeing checklist to make sure that during our daily routines we are actively making sure we are doing activities that are good for our wellbeing and mental health. Your family routine or individual routine will look different to this because you have different needs at this time. Click below for a template that you are welcome to adapt and use for yourself. ‘LIve Up To You’ daily routine template. https://liveuptoyou.org/new-blog/2020/3/20/real-time-resilience-from-nziwr monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585783794337-ZIUF16D9T2DH0QI0PPLE/IMG-3553+%281%29.jpg COVID BLOG - Real Time Resilience Resource from NZIWR - Resilience and Reassurance A massive thank-you to Dr Lucy Hone and Dr Denise Quinlan and their team at NZIWR. Please visit their website and listen to the podcasts and resources they share as they are experts in this field. They are dedicated to increasing wellbeing for communities, schools and organisations in Aoetearoa/New Zealand. Their work is recognized globally. “We have entered challenging times, requiring us all to consider how our thoughts and actions might help or hinder our own resilience and that of those around us. Here is our brief guide to coping in the days ahead, based on the best of science, but also our own (reasonably broad) lived experiences of working in emergency management and resilience training programmes for over a decade. We hope these practical strategies help you, your whānau and colleagues feel free to share them through your personal, professional and social channels” Dr Denise Quinlan and Dr Lucy Hone https://liveuptoyou.org/covid19-community-resources daily 0.75 2020-03-20 https://liveuptoyou.org/new-blog-3 daily 0.75 2020-05-07 https://liveuptoyou.org/new-blog-3/2020/5/7/slow-down-3-fs monthly 0.5 2020-05-07 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1588834111629-EPNUTK1UV2ZBWAXWWEAZ/Polyfest+2020.jpg Take Notice - Appreciate Culture with Family, Food, Fitness and Fun by Joseph Houghton - Family, Food, Fitness and Fun For many Pasifika people, for example those who descend from Samoa, Tonga, or the Cook Islands, there is a real pride in who we are and where we come from. If we are living in New Zealand, and are separated from our family and friends, during this time, it is important that we strengthen our cultural wellbeing, as this can be a significant factor in strengthening our mental health. https://liveuptoyou.org/new-blog-3/2020/4/15/peak-and-pit monthly 0.5 2020-04-18 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586920301254-HF63FD7IXDAAN9MILKAT/IMG-1855.JPG Take Notice - Peak and Pit - Peak and Pit This was a family ‘bubble’ challenge that we have been doing during dinner most nights. We each share our peak of the day, our pit of the day and how we overcome it. Firstly, the peak is about noticing the good things that happen in our days even if they are small and don’t seem significant. We have an ‘inbuilt’ negativity bias where our brains are wired to notice the negative stimuli, because back in the day from an evolutionary perspective if we didn’t notice the negative things then we wouldn’t survive (e.g. if you didn’t notice the tiger you would be eaten)! What this means for our brain is negative things tend to be ‘sticky’ in our thoughts like ‘velcro’ compared with positive things which are like ‘teflon’ where they slip away. Deliberately focusing on the ‘peaks’ of everyday helps make the positive things that happen more sticky. So build up your emotional bank account by noticing the ‘good stuff’ and celebrate it. The research shows you need at least 3-6 good things to outweigh negative things depending on the context your in. By acknowledging a ‘pit’ of the day we understand that life is full of ups and downs. We have the strength within ourselves to handle it and ‘bounce back’. If we celebrate our ‘bounce backs’ we are literally wiring resilience into our brain. We are reinforcing our personal narrative that we can handle setbacks. https://liveuptoyou.org/new-blog-3/2020/4/15/gratitude monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586919338779-HKM2J8PEMNOFYXF8NPV5/IMG-1966.JPG Take Notice - An ‘Attitude of Gratitude’ - Thank you The most reliable method according to researchers to increase happiness and life satisfaction is practicing gratitude. It has the added relationship benefit of making people feel valued and appreciated. There are lots of gratitude ideas to explore such as: making an appreciation wall (appreciation station), writing down three good things from the day, writing a letter to someone who has helped you. I’m a big fan of a good old fashioned ‘thank you’ after someone has helped you. Gratitude helps us see and notice the good things in our lives. https://liveuptoyou.org/new-blog-3/2020/4/15/name-it-to-tame-it monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1581135005960-JWDWYGYM6QJME0NX6W2C/IMG-4349.JPG Take Notice - Emotional Regulation 'Name it' to 'Tame it' - Labelling Emotions I like to think of emotions as ‘energy in motion’. Like the weather they move through us providing information about how we are going in the world. Emotions are just data and it is our thinking and the meanings we attach to them that make them good or bad not the emotions themselves. Emotion researchers have found the process of recognising, labelling and accepting our emotions can have a powerful effect on calming them down and bringing about a sense of emotional freedom by separating and distancing ourselves from our emotions. It seems that learning to accept our emotions is the ‘sweet spot’ between ignoring them and indulging them. https://liveuptoyou.org/new-blog-3/2020/4/11/mindful-eating monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586586069262-EDU1OHAIUP1QP0RQS8CT/IMG-5097.jpg Take Notice - Savouring and Mindful Eating by Kelly Shadbolt - Savour Mindful Eating – Particularly good with Easter at the moment and savoring the chocolate. If you are not into chocolate, use any food that you like, you will enjoy working through this mindful script as you eat it. The focus is about living in the moment and enjoying and noticing how your body and mind reacts to what you are eating. You will notice that by eating mindfully and being connected with what you are eating, it will be the most satisfying piece of food you have ever eaten. This can be built on and transferred to standing in the shower and being aware of the drips of water landing on your head for example. Practicing mindfulness for just 5 minutes a day can improve your mental health and help you live in the moment and decrease your stress. https://liveuptoyou.org/new-blog-3/2020/4/6/finding-the-awe monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586113242816-MMXEL2TH23QA9K18IE7X/IMG-4486%2B%25281%2529.jpg Take Notice - Finding the 'Awe' in 'Awful' - Awe I wrote about ‘finding the AWE in AWESOME’ when I was doing my ‘19 for 19’ challenge which was 19 wellbeing challenges lasting 19 days in 2019. When writing that article I was on a family camping trip enjoy Summer adventures which is a very different situation from what we are experiencing globally with COVID-19. To me Awe is the feeling of something that is bigger than myself, it transcends who I am as an individual. Awe gives me a sense of the ‘bigger picture’ of life. One of my favorite emotion researchers Dacher Keltner describes awe as “the feeling of something vast that transcends your understanding of the world”. Awe brings out the wonder and the curiosity within ourselves and is commonly found in nature and other people. Awe can be experienced in the moments in life that take your breath away like the birth of a child, a stunning sunset, religious experiences, a mountain vista, beautiful music, amazing food, and a full moon. It is important to note that not all Awe experiences have positive effects and Awe experiences can induce fear and powerlessness such as war/natural disasters and of course Global pandemics like we are experiencing now with COVID-19. https://liveuptoyou.org/new-blog-3/2020/4/6/mindfulness-and-meditation monthly 0.5 2020-04-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586106248608-NB3HCP0TWH7E6N45C366/IMG-4992.jpg Take Notice - Mindfulness and Meditation - What is this about? Here is a link to a well researched article that will tell you all about mindfulness from Positive.Psychology.com https://liveuptoyou.org/new-blog-3/2020/4/2/environmental-wellbeing monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585789668683-5ZY8HWE755DB5AJ3OYQ8/IMG-4943%2B%25282%2529.jpg Take Notice - Environmental Wellbeing by Simone Greenwood - Environmental Wellbeing Picture Sourced from Pixabay https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585789309298-D6WAEOATWDE0O25Y42X0/IMG-4941+%281%29.jpg Take Notice - Environmental Wellbeing by Simone Greenwood https://liveuptoyou.org/new-blog-3/2020/4/2/lock-down-diary monthly 0.5 2020-04-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585765389446-3K6PSWMT4LPA2YAFJT1U/IMG-4932.jpg Take Notice - My Lock Down Diary - Stephen McCarthy’s Diary Story Click the link below to an article on Stuff which will gives you the background on this how Stephen came up with the idea Christchurch Artist makes lockdown diary for children. https://liveuptoyou.org/new-blog-3/2020/4/1/listen monthly 0.5 2020-04-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585716114854-USG3P4UDFTUG6DIZRG2X/IMG-4929.jpg Take Notice - Listen by Sophia Bidwell - Listen In my year 9 class we listen to a new piece of music each lesson, sometimes chosen by me, sometimes by them. One activity I use is to draw or describe what they think might be happening while they listen. The easiest are pieces like Winter and Spring (below) as they already tell a story (they were written to musically describe a poem about the 4 seasons) . https://liveuptoyou.org/new-blog-3/2020/3/30/making-memories monthly 0.5 2020-03-29 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585521761465-BEBYZ3495Y3WTRIGXWZO/IMG-4869.jpg Take Notice - Making Memories by Belinda Leen - Making Memories By Belinda Leen. My journey within the photography/design/crafting world started with studying photography at Polytechnic straight out of school, this led to doing the odd portrait and wedding job, but mostly served me well in the processing side of photographic labs for many years, before and after my O.E. My love of taking photos only grew with having 2 busy boys to document their adventures, and the craft of scrapbooking went hand in hand with saving these precious memories. Fast forward several years, we now have another lad to complete our wee family and I’m embarking on a new creative path which is studying my Diploma of Design and Decorating. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585522741611-TYOZBQ56CEM76ZWZ43PO/IMG-4870.jpg Take Notice - Making Memories by Belinda Leen - Step 1 Download the Pic Collage App (it is free). Push get started on App. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585523376683-LIKHTQZD4HPSMQ35WE0T/IMG-4871.jpg Take Notice - Making Memories by Belinda Leen - Step 2 Select your photos of the day off your camera roll. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585523591006-ZXYPYRMYI0THNKQZUVTH/IMG-4872.jpg Take Notice - Making Memories by Belinda Leen - Step 3 Choose a grid pattern you like and the App will place your selected photos on the space accordingly. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585523821717-8P174C51I0E4M5IV40E1/IMG-4873.jpg Take Notice - Making Memories by Belinda Leen - Step 4 Add your text to the layout if you wish. The collage is now ready to share if you wish or simply to keep as your own record. https://liveuptoyou.org/new-blog-3/2020/3/27/rose-thorn-and-bud-a-mindful-way-to-reflect monthly 0.5 2020-03-27 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585281152318-TMFZCG146Z3VD2XBDKU8/IMG-4840.jpg Take Notice - Rose, Thorn and Bud- A Mindful Way to Reflect by Steffi Post - Notice Taking the opportunity to reflect on the beauty and challenges of everyday life. This will help you to appreciate what matters to you and keep you in the ‘present moment’ https://liveuptoyou.org/new-blog-3/2020/3/26/f4rjl65j5o5sxxs95h8bvnclvjzg3v monthly 0.5 2020-03-27 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585186210144-XRKWC9AHO27QFIN4WH80/nourish+slide+show+.png Take Notice - Keep Calm and Breathe from Nourish - Keep Calm and Breathe Here are some fantastic tips from the team at Nourish. As a team they share a united passion & vision to improve people's health & wellbeing. With over 20 years of individual experience as Physiotherapists, Corporate and Private Health and development Specialists the team supports people to implement life changing habits to create happy, healthy people. Nourish is built around the Four Pillars of Health - Sleep, Nourishment, Movement and Sacred Space. https://liveuptoyou.org/new-blog-1 daily 0.75 2020-04-18 https://liveuptoyou.org/new-blog-1/2020/4/19/brain-basics monthly 0.5 2020-04-18 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1587253413996-4SPNH81KBDV2DX49SGM3/IMG-5210.jpg Keep Learning - Brain Basics Booklet https://liveuptoyou.org/new-blog-1/2020/4/4/ruth-paul-nz-author-and-illustrator monthly 0.5 2020-04-04 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585965815906-2WYEZ78S3P0UGEQRAD6G/IMG-4970.jpg Keep Learning - You-tube Children’s Stories from Ruth Paul https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585965860875-2G8IFOLWYFDOWJZOKW03/IMG-4971.jpg Keep Learning - You-tube Children’s Stories from Ruth Paul https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585965955232-E7OX041MY61D3FQ79MTU/IMG-4972.jpg Keep Learning - You-tube Children’s Stories from Ruth Paul https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585965984261-DJ9RUKLZP7JYN2LRJQFS/IMG-4973.jpg Keep Learning - You-tube Children’s Stories from Ruth Paul https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585966016674-QYQXVXFK6V2TX5XGEU3W/IMG-4975.jpg Keep Learning - You-tube Children’s Stories from Ruth Paul https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585966043160-5VFDG7CF0EXY4F27MDRR/IMG-4976.jpg Keep Learning - You-tube Children’s Stories from Ruth Paul https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586040306451-ANRFNXL9BEFWRG0DO5B0/IMG-4981.jpg Keep Learning - You-tube Children’s Stories from Ruth Paul One of the most incredibly talented people I have met is our family friend Ruth Paul. She lives on a small farm ‘off the grid’ in a straw bale house in Makara, Wellington. My boys loved these books growing up. Not only does she write and illustrate she has also worked as a costume illustrator of Peter Jackson movies. Her books have sold in many countries around the world and she hopes you enjoy them as much as she enjoys creating them. So if you are at a loose end entertaining young children click on the link below and Ruth and friends will tell you a story. https://liveuptoyou.org/new-blog-1/2020/4/3/creating-a-photo-story-by-kathy-seaward monthly 0.5 2020-04-03 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585867506265-9D3R7UCVP10JX97I8O0O/IMG-4957.jpg Keep Learning - Creating a Photo Story by Kathy Seaward Hi, I am a retired teacher from Marian College. I taught PE, Health & Science. When I was at school an English teacher told me that I had no imagination (criminal I know!) so I never really pursued my creative side. My passion was for sports of any kind. I picked up skills easily so was never bored as I was always out playing something. Then my sister-in-law introduced me to photography and I discovered that creativity didn’t have to be in writing or drawing. I began to see the world through different eyes. Now I have a passion for the arts and want to share that with you through a simple photography exercise that you can do with your smart-phone. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585865989877-GJ2AWAN8EC4ULZNEDFPW/IMG-4959.jpg Keep Learning - Creating a Photo Story by Kathy Seaward https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585873019012-JN02RW6S71XYBN3WW1FN/image0.jpeg Keep Learning - Creating a Photo Story by Kathy Seaward https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585873072707-35WPZ9FHHQ914DNDW2JG/IMG_4411.JPG Keep Learning - Creating a Photo Story by Kathy Seaward https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585865962645-MZS4YEHQQAXUBXELC584/IMG-4958.jpg Keep Learning - Creating a Photo Story by Kathy Seaward https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585867144271-IX62SODCBOZ03WEC3NQ3/IMG-4957.jpg Keep Learning - Creating a Photo Story by Kathy Seaward Here is an example of a Photo Story I have done to show my sculpture garden! https://liveuptoyou.org/new-blog-1/2020/3/31/learn-by-noticing-and-connecting monthly 0.5 2020-04-01 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585698927546-4AX1CCQRN7F6WSGPAAED/image-asset.jpeg Keep Learning - Learn by Noticing and Connecting by Ken Frame https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585626097826-QYXRLNKGMEEGF9H1RE5J/IMG_20200330_133828.jpg Keep Learning - Learn by Noticing and Connecting by Ken Frame https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585625762313-QLCENOXTTCGX35RYI3SQ/IMG_20200330_133802+%281%29.jpg Keep Learning - Learn by Noticing and Connecting by Ken Frame - Rain One of my favourite kinds of weather is rain. The straight down persistent sort. And there is nothing better for my soul than to go for a walk in the rain. I like how the rain, as a medium, allows me to connect with myself, my surroundings, and to contemplate the universe. It is truly an awe-inspiring time. It allows me to notice the extraordinary in the ordinary, to hear how beautiful the sound of raindrops are when they hit the leaves, to acknowledge how I am just the same as the wet cows staring back at me from the paddocks, the simplicity and beauty of life. Learning about myself through connection and noticing. It allows me to be. I truly recommend going for a walk in the rain by yourself. https://liveuptoyou.org/new-blog-1/2020/3/27/learn-something-new monthly 0.5 2020-03-27 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585273707393-SPMNCA6CJ62IK43SPP18/IMG-6120.jpg Keep Learning - ‘Learn Something New’ from Sarah Chia - Life-time Learning Thank you to Sarah Chia who provided this article. The photo on the left is our colleague at Marian College, Steffi Post learning the guitar. https://liveuptoyou.org/new-blog-1/2020/3/27/try-a-super-brain-challenge-with-jim-kwik monthly 0.5 2020-03-26 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585256897969-0O9K5CPB1UHHT3K5ZXSA/IMG-3399.JPG Keep Learning - Try a Super Brain Challenge with Jim Kwik - Super Brain Here is a link to a really neat website and podcast from Jim Kwik. These are all about 20 minutes and he takes you through lots of memory techniques. So if you want to engage your brain this is for you! Below is a link to his Kwik Brain Podcast notes 008 which is a fun way of recalling lots of information and a printable template to test yourself (answers on the second page). Kwik Brain 008 ‘Recall lots of info’ Show Notes Test yourself template https://liveuptoyou.org/connect-1 daily 0.75 2020-04-18 https://liveuptoyou.org/connect-1/2020/4/18/are-you-suffering-from-virtual-fatigue-by-sue-hope monthly 0.5 2020-04-18 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1587177906322-JY3PH92LAL4SCZWBPPZI/gabriel-benois-qnWPjzewewA-unsplash.jpg Connect - Are You Suffering From Virtual Fatigue? by Sue Hope - Virtual Fatigue In the past few weeks, a lot of people have found out that remote work feels more intensive to them than when they were at the office... and that they are spending the whole day in video meetings. Well no wonder we're all so tired! Staring at a screen talking with people feels more intense than writing or browsing. We start to get virtual fatigue after about 40 minutes. https://liveuptoyou.org/connect-1/2020/4/15/think-before-you-speak-or-post monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586912632128-AEYMMAX68SFKRZ3I1GP7/IMG-4990.jpg Connect - THINK Before You Speak or Post This THINK strategy is quite handy for maintaining positive relationships and is often used in schools You may like to try it and see how it works for you. Before you speak or post on social media use this THINK acronym. Ask yourself these questions. Is it TRUE? Is it HELPFUL? Is it INSPIRING? Is it NECESSARY? Is it KIND? https://liveuptoyou.org/connect-1/2020/4/12/nearest-and-dearest monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586724728978-N0PN1K7Q7Q6YGLOVL57G/IMG-5173%2B%25281%2529.jpg Connect - Spending all your time with your ‘Nearest and Dearest’ by Russell Grieve - Nearest and Dearest During this unprecedented period of time, over 2 billion people are spending all their hours with their nearest and dearest in close quarters. To say that this is unnatural, I believe, is a gross understatement! Families usually separate after breakfast for 6+ hours as they study, work or play before catching up again at various hours of the evening - likely an average of 3-4 waking hours together each day. Compare this to the gruelling 24/7 contact we now have and there may be some relational friction with those who we are closest to. https://liveuptoyou.org/connect-1/2020/4/8/prkqcbxookrq9cj9ocnf9q8juoryup monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586318265171-EGAZ41I0H7Q8S2MARWE9/IMG-5016.jpg Connect - Social Distancing or Physical Distancing? by George Robinson Photo source: https://www.apa.org/helpcenter/emotional-support https://liveuptoyou.org/connect-1/2020/4/4/family-lock-down-boogie monthly 0.5 2020-04-05 https://liveuptoyou.org/connect-1/2020/4/3/virtual-meetings-how-to-by-sue-hope monthly 0.5 2020-04-04 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585891683365-QK1HTWNDT7OU2OIWASEG/Licensed+Facilitator+badge+v3.png Connect - Virtual Meetings- 'How to' by Sue Hope - Virtual Meetings Virtually connecting is an important way to live and work these days. In the last year I have been working and training with Lisette Sutherland the author of ‘Working Together Anywhere’ to learn more about the skills you need to be an online facilitator. https://liveuptoyou.org/connect-1/2020/4/1/home-tasking-by-kathryn-stringer monthly 0.5 2020-04-08 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585682255509-19YD0VBYYM22BHZ0MAUA/IMG-4913.jpg Connect - #HomeTasking by Kathryn Stringer Task 1 - throw a piece of paper spectacularly - we chose to throw it over the roof of the house as we had seen some others do (lol we used the magic of camera work to help.) https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585682207252-C5TAPCX3NAJSWZ4I5WKV/IMG-4912.jpg Connect - #HomeTasking by Kathryn Stringer Our response to Task 2 - turn your bathroom into a place for a great night out. We decided to use a lego bathroom instead. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585691075571-OTU6M8CHMCHCA8R6CSI7/IMG-4919.jpg Connect - #HomeTasking by Kathryn Stringer https://liveuptoyou.org/connect-1/2020/3/31/walking-newsfeed-by-megan-white monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585634850629-E5YCW3VDUWSB1M0TMLHO/IMG-4910.jpg Connect - Walking Newsfeed by Megan White In this digital focused world, social media is a great resource to connect with friends, share knowledge and engage with your community. However, scrolling your newsfeed and spending hours in front of a screen can also be harming to your mental health. Say goodbye to endless scrolling looking for something to entertain and instead turn your driveway into a daily ‘post’ that can be shared with your community when they are out getting some fresh air. Whether it be a riddle, meme, dad joke or cute picture, share it on the pavement instead of on a screen. This could have a ripple effect and you can go out “liking” all the posts down your street. https://liveuptoyou.org/connect-1/2020/3/29/strength-spotting monthly 0.5 2021-07-04 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585462161439-2UJU5JBNYSH3QM8DZFD2/IMG-3035.jpg Connect - Strength Spotting - Strengths or Weaknesses? It is easy to focus on weaknesses, especially when we are living in close quarters like in this COVID ‘stay in your bubble situation’. However, it is transformational to focus on strengths and there is a mountain of evidence from the positive psychology world that supports this. Celebrating a person’s strengths is more uplifting and increases engagement better than focusing on their weaknesses. https://liveuptoyou.org/connect-1/2020/3/28/quiz-master-connections monthly 0.5 2021-08-18 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585360149435-JAFG0QX5XH3HMWIDQ65W/IMG-4848.jpg Connect - Connect with Jayne’s 'Quiz Master' (ages 10-14) https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585611905850-L3ZLFJPWL6KCLXNXR7WF/IMG-4899.jpg Connect - Connect with Jayne’s 'Quiz Master' (ages 10-14) https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585432794536-OND4547LZB6TSV7Q0QQD/IMG-4861.jpg Connect - Connect with Jayne’s 'Quiz Master' (ages 10-14) - Get ‘Quizzicle’ How do we keep everyone engaged and connected during this time? Try using a quiz as a way to involve the children in learning that is delivered in a fun way. Since we tried this my daughter has since made up a quiz for us, without being asked to! What she didn’t realise was that the activity was loaded with literacy skills, like having to write out the questions and know the answers. Being able to confidently read out the questions and mark them off as they were answered or not! Here is how we did it. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585711989178-ZKP5QZHNZ66J65ZBLOK2/4.jpg Connect - Connect with Jayne’s 'Quiz Master' (ages 10-14) https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586142767657-ETZE3KXTQOJJO395MIGY/5.jpg Connect - Connect with Jayne’s 'Quiz Master' (ages 10-14) https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585529471434-3EFXZWFLJ40CU1AJ7MRB/IMG-4875.jpg Connect - Connect with Jayne’s 'Quiz Master' (ages 10-14) https://liveuptoyou.org/new-blog-4 daily 0.75 2020-05-06 https://liveuptoyou.org/new-blog-4/2020/4/23/one-foot-in-front-of-the-other monthly 0.5 2020-04-23 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1587617045329-LZHLTMLX19MLBQ9BR64F/IMG-5270.jpg Active - One Foot in Front of the Other by Amanda Hardy https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1587617558879-AB9Q4HSIT894AVCP970A/IMG-5269.jpg Active - One Foot in Front of the Other by Amanda Hardy https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1587621524684-LBI2QFNWBLF4IG2QXLO9/Wanaka+Challenge+2020.PNG Active - One Foot in Front of the Other by Amanda Hardy https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1587617191554-8AU99ZLFG873Z9S4RSFY/IMG-5271+%284%29.jpg Active - One Foot in Front of the Other by Amanda Hardy - One foot in front of the other …………. One foot in front of the other is something we all do every day. They are words I use to help me achieve my to do lists at school and at home all of the time. These words are my ‘mantra’ and they have become increasingly more relevant to me now as I navigate my way with my family, through this uncertain time of Covid 19. Level 4 lockdown brought about a huge amount of change very quickly and we have all had to establish new routines fast. For my super active family to go from crazy busy to being in lockdown at home has been a huge and abrupt change. The slower pace and enforced rest has been the silver lining for us although it has taken some getting used to. We have eaten better, even having meals together and not staggered due to sports commitments, stayed hydrated better and had better sleep. All contributing to ensuring our wellbeing is well taken care of. https://liveuptoyou.org/new-blog-4/2020/4/15/jump-jam-in-quarantine monthly 0.5 2020-04-15 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586929680939-XL3AB03LLSA61F7F3MLC/IMG-4909.jpg Active - Jump Jam in Quarantine https://liveuptoyou.org/new-blog-4/2020/4/5/shannon monthly 0.5 2020-04-06 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586143533682-1WT5LZ1AU1TM03XX94BJ/Yoga_square.jpg Active - Yoga from Shannon Townsend I met Shannon when I was in Australia doing the first part of my Diploma of Positive Psychology and Wellbeing through the Langley Group Institute. She is a pretty amazing lady with skills in a vast amount of areas including: aquatics, yoga, entertaining, first aid and CPR training. Shannon is dealing with her own work challenges, after just opening a pool 6 weeks ago and having her entire team stood down because of COVID-19. Here are a couple of yoga routines she is happy to share. https://liveuptoyou.org/new-blog-4/2020/3/31/climb-a-mountain-from-gail-ives monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585604682036-D1V3TCZ4R8KIQ56L1PGE/IMG-4897.jpg Active - ‘Going out for Dinner at Home’ from Wellington Girls College - Exercise Routine Here is an exercise routine we use when we are teaching fitness programmes. Choose your food from the Menu and you pay for it by exercising! You may have to adapt a few of the exercises depending on your home and ‘bubble’ set up. You can do this by yourself or if you are extra hungry then order yourself another meal and make sure there are no leftovers. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585613984568-A0RV9KFOICHCR7JJ96EA/IMG-4903.jpg Active - ‘Going out for Dinner at Home’ from Wellington Girls College This resource is from Wellington Girls College (Gail Ives and Grace Goodall) https://liveuptoyou.org/new-blog-5 daily 0.75 2020-04-14 https://liveuptoyou.org/new-blog-5/2020/4/14/kindness-and-covid monthly 0.5 2020-04-14 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586838731722-ETPCRWMGRO0CPXPY4O9O/IMG-5002.jpg Give - Kindness and COVID - ‘Caremongering’ instead of ‘scaremongering’ While the world is put on hold with COVID-19 it can all feel very overwhelming and out of control. At this time there is uncertainty and fear and we can get caught up in the panic and hysteria. This is a chance to reset and focus on the things we can control and being kind is one of them. There is even a new trend called ‘caremongering’ instead of ‘scaremongering’ which has started in Canada. Here is a link to a BBC article written by Tom Gerken”Coronavirus: Kind Canadians start caremongering trend”. https://liveuptoyou.org/new-blog-5/2020/4/14/humankindness-ripple-effect-challenge monthly 0.5 2020-04-14 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586835898965-8HFIZ6VC8VN1H6KS9D61/Ripple+Effect+on+White.jpg Give - HumanKINDness 'Ripple Effect' Challenge https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586833997182-HOU9R1KMS6XPBZR9LVHY/IMG-4792.jpg Give - HumanKINDness 'Ripple Effect' Challenge - HumanKINDness and COVID The week after the anniversary of the Mosque Shooting in Christchurch, New Zealand, the Marian College Student Wellbeing Team ran a HumanKINDness ‘Ripple Effect’ Challenge. The students were all given a HumanKINDness ‘Ripple Effect’ card and challenged to do a kind act for their families, who in turn, were encouraged to pay the act of kindness forward and leave the kindness card for their chosen recipient (creating a ‘Ripple Effect’). https://liveuptoyou.org/new-blog-5/2020/4/14/the-rabbit-effect monthly 0.5 2020-04-14 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586828257868-LPALTV3YG5YWMMIYOY3A/IMG-4946.jpg Give - The 'Rabbit' Effect - Rabbits and Kindness How can one group of rabbits have better health outcomes than other groups of rabbits in a research study? Was it their genes, different diets, different exercise regimes? Turns out the key factor was they were looked after by a researcher who held, talked and played with them in a kind and caring way? https://liveuptoyou.org/new-blog-5/2020/4/9/give-by-tiffany-crouch monthly 0.5 2020-04-09 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586407003285-YUOBI0F0LRKER0YXN3C8/IMG-5042.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586408493807-JHU1968CACELGT7N5R9E/IMG-5069.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586395332488-U79IBU5DHX0OUYCNKY66/IMG-5071+%281%29.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586390829749-QNA0M8OXHFU1GYQ7XQ7S/IMG-5060.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586392233378-H7VXRHLBL3ZXMAA3IOZ3/IMG-5067.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586408877725-NZV763X2TQDLU7CHGJAM/IMG-5050.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586407666591-MEQ11J6M33PMVVNM1PT8/IMG-5042.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586408836853-FSMP0EQTX3E2L4G40KZ9/42653.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586394852660-GE3BWI8R7HQU5Y69XRBF/IMG-5072.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586389114422-SF6O5DBPUD6RVM20DOT3/IMG-5046.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586406930398-DCASLR3MLIFXL271KG3D/IMG-5076.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586372116325-JBPHCB8X22G0HXGNHYFV/image+%284%29.png Give - ‘Gloriumptious’ Giving by Tiffany Crouch - Flushbunkingly Gloriumptious Cafe Twit - Flushbunkingly Gloriumptious https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586389682251-NNQLP8DX3A7BGGXG628N/IMG-5057.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586408543836-653V3NTFGSAXEW611MM4/IMG-5052.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586410702741-0JMKLLB23DVNSEYES55I/Tiffoni.png Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586408945224-AONE5FUUQHBLZYFBFEX2/IMG-5051.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586377939863-31VBY0Z2UI6PMN93FJFF/IMG-5024+%281%29.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586377981675-8N7M256ZBXZRPUUXKPU6/IMG-5021.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586378053811-ARE1YOVSUUWMESGEG2MT/IMG-5025.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586378093369-9W34NM7P9MYEVBS0WNMO/IMG-5040.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586378132690-Y8Q1TXHWIQ8W44KDWQUY/IMG-5041.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586378165794-536I9CX1LQG8MDDNCEXP/IMG-5019.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586378208594-5TUP0FAMYVW5IZLWXC8Z/IMG-5028.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586390443801-H9A6BYGSA3JFMLND44N2/IMG-5031.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586390670380-ZB1PL7DAOBEX5B0UU83S/IMG-5032.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586394566847-G85H7U8ZGNBMZ4T6VJ10/IMG-5070.jpg Give - ‘Gloriumptious’ Giving by Tiffany Crouch https://liveuptoyou.org/new-blog-73 daily 0.75 2020-05-26 https://liveuptoyou.org/new-blog-73/2020/5/26/reconnecting-with-your-why-for-teachers-by-peter-beswick monthly 0.5 2020-05-26 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1590503346831-BWSV81ZJDLPZO3UHZ5WT/IMG-5644.jpg Reflections - Reconnecting With Your Why? - by Peter Beswick https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1590503012541-QZRXAJMN9YB4F8AOU1DE/IMG-5645.jpg Reflections - Reconnecting With Your Why? - by Peter Beswick https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1590470661968-KYSBV6PSA5X46TVSL6JI/IMG-5643.jpg Reflections - Reconnecting With Your Why? - by Peter Beswick - Reconnecting With Your Why? Transitions are difficult, students are behind, and teachers are tired. As we move forward through this transition to a different kind of school life, you, like me, have probably noticed how the lockdown has affected some students differently. Some were able to make it to all of your Zoom classes, and others you didn’t see at all. Many of your students may be quite far behind (5 weeks behind!). https://liveuptoyou.org/new-blog-73/2020/5/17/we-get-to-reset monthly 0.5 2020-05-17 https://liveuptoyou.org/new-blog-73/2020/5/16/h2knx3kvk14l5ceuezq22nz3a7a778 monthly 0.5 2020-05-17 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1589580250091-6UJQCFCL1XXA3ODXJYB4/IMG-5514.jpg Reflections - Rāhui Reflection by Emma Lumb We have put together a rāhui reflection task that you might like to use or adapt for yourself or others over the next few weeks. I think it works best printed out as an A3. Please feel free to use and share with your networks. Very best wishes for the next few weeks. Emma Lumb https://liveuptoyou.org/new-blog-73/2020/5/6/the-architect-of-our-own-happiness monthly 0.5 2020-05-07 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1588738487603-OWG7TQ3QGBYU7ORQAYBX/Screen+Shot+2020-05-05+at+8.05.14+PM.png Reflections - The 'Architect Of Our Own Happiness' by Carolyn Leeson Joseph Pilates https://liveuptoyou.org/new-events daily 0.75 2021-06-28 https://liveuptoyou.org/about-me daily 0.75 2020-01-05 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1546498304264-KI4ZVTZXMKZL91QHXWLO/image-asset.jpeg My Story https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1546496866951-FR5MYSGXD84ZKOQGF9CW/fb.jpg My Story https://liveuptoyou.org/our-vision-1 daily 0.75 2021-06-16 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1551682394508-Y788JMLBUJ5GO67AGW3N/58447+%282%29.jpg The Vision Donec consectetur, odio eget porta varius, orci mauris viverra ante, eget egestas turpis sapien vel orci. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563054422312-DXVFWE0N3VUEHVEGL2MH/IMG-1556%2B%25281%2529.jpg The Vision https://liveuptoyou.org/new-page-1 daily 0.75 2022-04-27 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1623636625928-I51DGMBYIXZXLX32UNZX/IMG-7286.jpg Background Megan Martin Masters of Education (Leadership) Diploma of Positive Psychology and Wellbeing, Transformational Coaching Certificate, Coach Master’s Academy, Bachelor Physical Education Hons 1, Diploma of Teaching, Diploma of Career Guidance, ‘The Neuroscience Academy’ Certificate in Applied Neuroscience and Brain Health, New Zealand Certificate in Tikanga, Strengths Profile Practitioner. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1563253992668-IKI651VKSX03IJCNTZMJ/IMG-1668.jpg Background https://liveuptoyou.org/new-page-85 daily 0.75 2019-07-19 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‘Connect’ Strategies * ‘Keep Learning’ Strategies * ‘Be Active’ Strategies * ‘Take Notice’ Strategies * ‘Give’ Strategies * ‘Routines and Resilience’ Strategies * Useful Links and Resources https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586749886844-UYOAOYX86205LHBU0WS6/IMG-4299%2B%25283%2529.jpg '5 Ways to Wellbeing' Resource - GIVE STRATEGIES Your time Your words Your presence https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586750685522-WCPCK70DUZ46Z000VUFP/IMG-4015.jpg '5 Ways to Wellbeing' Resource - CONNECT STRATEGIES Talk and listen Be there Feel connected https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586747824967-KEZPYYNA31D0UP894WPR/IMG-4820.jpg '5 Ways to Wellbeing' Resource - KEEP LEARNING STRATEGIES Embrace new experiences See opportunities Surprise yourself https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1597770763543-9XZ6CKU5AT870924EB2D/IMG-5173+%281%29.jpg '5 Ways to 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Notice https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586062150010-KDZFQK0GKQMRGHWCNR03/IMG-4989+%282%29.jpg Notice https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586102590099-9R71QWQ7ILULHTH3Y65F/IMG-4813.jpg Notice Take Notice, me ara tonu https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1585174383670-K140ZFUKIB9O6P867Z6A/IMG-1826.jpg Notice https://liveuptoyou.org/mental-emotional daily 0.75 2021-06-19 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586894330432-YK93SGJ5LP90TPKJPANY/IMG-0774.jpg Mind https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586890373529-U3YHWU5YNEAANM9OCDJ9/IMG-1569.jpg Mind https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1586894562870-HIIZXYR85EDQCA201K17/IMG-3399.jpg Mind https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1578593903683-8JH90PBWDQE8G7U41RM1/IMG-1938.jpg Mind 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https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1624915175973-T2LCC92FCW2J4NGAJLND/unnamed+%286%29.jpg Coaching - Make it stand out Megan Martin (Educator, Facilitator, Consultant and Coach) Diploma of Positive Psychology and Wellbeing, Transformational Coaching Certificate, Coach Masters Academy, Bachelor Physical Education Hons 1, Diploma of Teaching, Diploma of Career Guidance, ‘The Neuroscience Academy’ Certificate in Applied Neuroscience and Brain Health, New Zealand Certificate in Tikanga, Strengths Profile Practitioner. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1624914976329-ONSXT8E5U9DE5OPE8S5P/unnamed+%287%29.jpg Coaching https://liveuptoyou.org/the-ripple-effect daily 0.75 2021-08-16 https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1629077815679-VNBIV1VLKQZWLULDVOVM/unnamed+%289%29.jpg The RIPPLE Effect - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1629077975244-BMGLJXH6IYL73IX21XAB/Ripple.jpg The RIPPLE Effect - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c2d8c84aa49a1a015c52fe1/1629077083895-0RMMTNI1BY4X42F5KL98/Ripple.jpg The RIPPLE Effect