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How to Travel and Still Lose Weight

By | Articles and Tips, featured : magazine, SUCCESS & MOTIVATION, Weight Loss | No Comments

Many clients tell me they can stay on track for achieving their weight loss goal during the week but find weekends trickier due to the change in routine. Usually, this is amplified when they travel, be it for work or pleasure.
If you relate to getting off track in these situations, there is a solution. Remember, not everyone puts on weight when they travel or becomes a couch potato on the weekend. Allow yourself the opportunity to learn how to stay on track in these situations.
Staying on track for weight loss means being consistent with the right behaviors. Your mindset – the way you think and what you believe – determines how you will behave. If you want to be consistent with your weight loss behaviors – even when you travel – you must have thoughts and beliefs in place that support consistent action.

Scenario: Travelling for work
Imagine a scenario where Julie wants to lose weight. She starts out enthusiastically and makes some good progress. While she is feeling motivated and in-control things go well then one day she is asked to travel interstate to attend a work conference. “Oh no,” thinks Julie, “I can’t stay on track and lose weight while I’m away for a week. There are all those dinners to attend the conference and I won’t be able to exercise. It will be a disaster!”

These types of thoughts inevitably lead to self-defeating behaviors . Here’s how it works:

  • Julie believes she won’t be able to exercise so she won’t pack her training gear
  • Julie believes it is inevitable she will overeat so she willovereat as she can see no other option
  • Julie believes attending conference will be a disaster for achieving her weight loss goal so she will act accordingly.

Can you see how Julie’s thinking is not serving her?

Thinking to keep you on track

What if Julie said to herself, “Okay, I’m going to this conference;

HOW can I continue to stay on track for achieving my ideal weight?”

Now Julie will look for opportunities to stay on track.

Notice she doesn’t have to know the details of how she is going to stay on track yet. She simply needs to believe that it is possible – and of course it IS possible. Some people return home from a week away healthier and leaner than when they left. Focusing on this possibility allows Julie to be curious and explore her options.

Some options that might occur to Julie are that she could:

  • Ask for the mini bar in her hotel room to be emptied and fresh fruit made available instead
  • Find and book a room in a hotel with a gymnasium / pool / access to a suitable walking or running route
  • Book one or more personal training sessions at her hotel’s gym
  • Eat a pre-ordered suitable breakfast in her room each morning
  • Ask the conference organisers to provide fresh fruit for morning and afternoon tea
  • Book a self-catering apartment (instead of a hotel room) and prepare at least some of her own meals and snacks
  • Decide to be confident in her ability to eat mindfully and to feel comfortable and satisfied.


Action steps

If you notice you expect to get off track for your weight loss or fitness goal whilst travelling:

Examine your thoughts and beliefs. Identify exactly what you are saying to yourself – for example: “I always put on weight when I go away” or “I want to have a good time and I can’t if I’m trying to lose weight.”

Assess the validity of these statements and challenge them with questions like:

Is this really true?
Is it true all the time?
Do other people think differently and therefore get a different result?

Now ask: “How can I continue to stay on track for achieving my ideal weight while I am travelling?”  Write down all your ideas and notice how you feel now.

Going through this process puts you back into a resourceful state. You return to being positive and confident about being on track for achieving your goal.

Travelling, weekends, unexpected breaks to your weight loss routine are not reasons to fail. They are opportunities to practice your healthy lifestyle behaviours in different situations.

How YOU Can Shift Your Mindset, Overcome Your Roadblocks And Be Truly Successful!

By | Articles, Articles and Tips, featured : magazine, Mindset, SUCCESS & MOTIVATION | No Comments

What if you could let go of that one thing that is holding you, your career or your business back? How important is that to you?

How often have you found yourself held back, stuck, not knowing how to get passed “that” roadblock and how to let go of those annoying fears and limiting beliefs?

Well, let’s have a look at what YOU can do about it NOW!

1. BE CLEAR about what you want to achieve. An easy way to do this is to imagine that you are describing your goal to a 12 year old who has no idea about what you do. The simpler and the more visual it is, the better!

2. Increase and learn to use your self-AWARENESS. Have you ever caught yourself finding excuses to avoid taking “that” step: a phone call to make, an email to write…? Science has demonstrated that our bodies can have a tremendous impact on our mind. When you are procrastinating, start becoming aware of how your body is reacting: is your heart beating faster? Are you frowning? Are your shoulders “drooping”?…              Make the conscious decision to change how your body is, stand straight, take slow deep breaths and observe how your mind reacts as a consequence.

3. Think of the WORST-CASE SCENARIO: are you afraid of not being able to do it or are you afraid of the consequences of actually succeeding at it? Be honest with yourself and DON’T JUDGE yourself. You might be surprised at the answer.

4. Make a list of all the BENEFITS and of all the DRAWBACKS associated with overcoming your “roadblock”. This is essential so you can have a BALANCED view of the situation.

5. Think of how DIFFERENTLY you could react to this situation. Think of someone you admire who would act differently. Now, imagine for a moment that you are this person and that it is easy for you to act differently.

PRACTICE this by taking small and frequent actions.

6. VISUALISE yourself overcoming your “roadblock”, letting go of your fear. Visualise it with as many details as you can, imagine the colours, the sounds, how you are feeling, make it as vibrant as you can. Put that scene in a photo, make sure you can see yourself in it. Your subconscious will do the rest.

7. One last thing: remember to SMILE. Really! Smiling on the outside will help you smile on the inside and help you move mountains. Just give it a go…what do you have to lose?

Science has demonstrated that we can “rewire” our brains. Equally, YOU can change YOUR “wiring”, take a different course of action and get past your roadblocks.  After all, if YOU are not in your mind’s driver seat, then who is? Remember, be AWARE and CHOOSE how you will react. It’s all in the Mindset!


post feb 19 aNadine Rabu is a highly regarded international mindset consultant and accredited professional coach, and the owner of “It’s All in the Mindset”. Prior to this, she worked for over 15 years for large multi–‐national engineering companies throughout the world.  During that time she repeatedly observed the positive and negative impact of people’s mindset on growth, innovation, motivation, efficiency, productivity and capacity to adapt to change.  As a result, Nadine chose to focus on helping highly motivated professionals, business start–‐ups and small to medium size businesses achieve their goals, develop to their full potential and see possibilities currently escaping them, by working specifically on their mindset. 

To find out more, visit:  www.ItsAllintheMindset.com

Making your New Year’s Resolutions Stick

By | Articles, Articles and Tips, featured : magazine, Healthy Living, Mindset, SUCCESS & MOTIVATION | No Comments

So you’ve come up with some new year’s resolutions. This year they could the same as the last or they could be new. Regardless of this, New Year’s Resolutions tend to be focused on being a better you; fitter, healthier, thinner…so how do you keep this year’s resolution?

Here are some tips to push you through and get you attaining your goal

1. Be honest about how long this resolution will take.

If you would like to lose 10kg, it’s not going to happen in a week or two. In fact, it may take many months. If you attach an honest plan to your new year’s resolution, you can avoid disappointment as well as be focused on achieving your goal gradually, so that it sees you through to the other side.

2. Split your goal into smaller goals

Keeping with the same example of losing 10kg, if you set out to lose 2 kg with a change in diet for the first 2 weeks, and then proceed to looking at increasing physical activity the following week, the New Year’s resolution has a plan. By making smaller, attainable goals you avoid feeling like a failure if you don’t achieve them and smaller goals will increase your chances of keeping at it.

3. Do you need support to attain your goal?

Most of our goals in life are achieved when we have a support network of people around us to assist us through our journey. New Year’s resolutions are no different. Ask for assistance from people that have accomplished similar goals to yours and if needed ask a qualified person to inform you of strategies you can do to help you fulfill this resolution.

It’s human nature to doubt your ability and give up at a crucial turning point in this process. If you have someone you are accountable to or someone to understand the transition you are facing with the doubts that come with it, you are more likely to be guided through it easier than if you were alone. Completing difficult tasks improve your confidence and self-belief which will drive you further into accomplishing your resolution.

4. Are you ready for change?

This is an important factor to being successful in your resolution. What is the motivation to your resolution? Who are you doing this for? Are you ready for what’s needed to accomplish this resolution? These questions are important to answer because New Year’s resolutions are usually big issues in your life you wish to resolve. If the motivation behind them isn’t authentic , then it definitely won’t be accomplished. For example, are you giving up smoking because you want to be healthier? Or are you giving up smoking because your loved ones are concerned for you? Or society tells you to give up smoking?

Psychologically, creating a goal that you truly don’t want and may ultimately lead to your inability to accomplish, will impact on your self-esteem. Often if we fail we lose confidence, so if you have set yourself up to fail before you have started, you are unlikely to try again or even worse, when you are ready you may think you can’t do it.

So, before choosing your resolution, ensure your motivation behind it is you wanting change rather than someone else telling you to change.

5. Failure is not the end of the world

Finally we come to what happens if you do fail? Failure is not a bad thing, I know it carries a negative feeling to it but it is very common to fail many times before you achieve success. So if you do struggle to accomplish this resolution, look at what you did well. Understand why you did find it difficult and identify your weaknesses. Next time you try, you will be able to identify what different approach you should take and where you will need a helping hand to get through the more challenging moments.

Consider these points when coming up with your New Year’s resolutions and remember to always look at fun ways of making changes in your life, surround yourself with positive people and be kind to yourself by avoiding negative people and negative thoughts. I hope 2014 is a great year of growth and great health with many more steps forward than steps back.

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Dr Irene Prantalos is a doctor in Chinese medicine specialising in psoriasis, an author and an ex psoriasis sufferer. Irene is passionate about showing patients how they can contribute to their own health, comfort and ultimately confidence.

Dr Irene Prantalos

(Chinese Medicine)

Salubre Health Solutions

494 Whitehorse Rd

Surrey Hills VIC

03 9888 4129




***Article from Ultimate You Magazine Decemeber 2013 issue***


Success Can Be Yours!

By | Articles, Articles and Tips, featured : magazine, Mindset, SUCCESS & MOTIVATION | No Comments

Have you every felt so overwhelmed with the idea of change that you just put it in the ‘I’ll start tomorrow’ basket? What about starting off your new years resolutions to just fail a few days or weeks later? Do you know people who seem to just have it all together and secretly envy/admire their competence and air of grace?..

Well that can be you! You can turn your ideas, dreams, desires into reality. The reason why many people shy away from change and their usual routine is because they haven’t organised a effective action plan!.

Turning any idea into reality takes some honest self evaluation along with a plan of action and the ability to have “check in” time with yourself regularly – once a week is recommended. This is so you can re-evaluate your plan and to see what is working for you and what is not.

Success can be yours if your willing to make the most of what you have and build on that, along with a daily ‘to do list’ which is always necessary to keep you on track and a vision board to see the bigger picture of your desires. Just know that once the ball starts rolling your idea, dream, desire will have a life of its own, so breathe positive energy into it and keep yourself balanced with a plan of action like this one below. Also do not hesitate to reach out for help, most successful people do have a coach, mentor, therapist etc.. to assist them.


 Action Plan for Goal Setting

 1.  Have Realistic Goals

Your goals should be challenging but realistic and appropriate for you and your situation. Most importantly, you must care about achieving your goals, and you must be sure that doing so will help you become the person you want to be.

 2.  Prioritize Your Goals

What things do you want to change? Which are most important to you right now? Take things one step at a time, with a clear vision of what your goal is and how you will set about achieving it.

 3.  Look at Your Resources

Consider all that is available to you—time, money, skills, and support from family and friends. Decide whether you have what you need.

 4.  What Possible Barriers Could You Encounter?

Make a list of possible problems you might confront and then make a list of possible solutions.

 5.  Have a Plan

This will help you to stay focused; set a time frame, and take specific steps to reach your goals.

 6.  Take Action and Regularly Re-evaluate

Once you begin, do not be afraid to re-evaluate your plan, and if it is not working out, then take the lessons you have learned and start a new plan.

  7.   Acknowledge Achievements and Setbacks, Whether Small or Large

Reward your achievements, no matter how big or small, and if you have a setback, do not punish yourself for it; just pick yourself up and start again where you left off.


©An excerpt form my book – Strip Yourself Naked – Your Journey Toward Self-Empowerment.

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