Month: May 2021

Don’t You Give Up

Sometimes it will feel as if nothing makes sense.

Nothing at all. 

You can’t fathom why bad things happen to you.

Even though you try.

You did everything you could to change the course of your life.

You ran when you were supposed to run.

You climbed when the hill appeared in front of you.

You crawled when the ceiling was falling on you.

You swam in the deepest oceans as if it was shallow waters.

You worked hard day in and day out.

You were a good person.

A really good person. 

You cared about the people around you.

You always left a room better than you found it.

You were that person who just made everyone feel better about themselves.

You gave food to the hungry, money to the poor.

You opened the doors to those who couldn’t.

You helped the ones who never asked for help.

And yet you were told NO for the things you wanted most in life.

I know you want to give up.

You want to stop believing in the goodness.

But I won’t let you.

I know it doesn’t make any sense to keep trying. To keep believing.

When will your turn be?

But the Universe rarely works logically.

Just because you give, you work, you try it doesn’t mean you automatically get.

Just because you love someone, it doesn’t mean your love protects them from an illness, from an accident, from the end of their life.

It just means they are loved while they are sick, or in danger and that my friend is everything.

And in the same way, loving life even when it is hard to love is all there is to it.

That is it. Nothing more. Nothing less.

Just loving life even when it looks good on someone else instead of you.

I have discovered that the happiest moments take place while witnessing joy on someone else’s hard working day.

Sometimes, you can get lost in their joy more than you would in yours.

I know you are tired. I am too.

I know you feel like you have nothing else to give. I get it.

But I also know you have what it takes for one more crawl, one more climb.

Don’t worry about what happens after.

It has never been about the tomorrows. Or the yesterdays.

It is just about the here, the now, this crawl, this climb.

This fall or rise.

As always, I write this letter to you so I can read it to myself.

Let it bless us both. 

With thousands of hard working, kind loving days,


P.S. Have you read Second Firsts and Where Did You Go? If you haven’t I hope they find their way to you.

Christina Rasmussen is the creator and founder of The Life Reentry Institute, Second Firsts, and Star Letters, and the host of the Dear Life Podcast. Christina is on a crusade to help millions of people rebuild, reclaim, and relaunch their lives using the power of their own minds. Christina’s work has been featured on ABC News, NPR, The White House Blog, and She is the bestselling author of Second Firsts: Live, Laugh, and Love Again, which has also been translated in Chinese and German and just released her second book Where Did You Go on expanding the mind in ways that allows co-creation with the forces of the universe. She is also writing her first work of fiction: a science fiction story about a woman on a quest to start over and begin a new life. You can find more information on her website and follow her on FB or Twitter.

Image courtesy of Liza Summer.

Six Lifestyle Changes to Enhance Your Mood

 Lifestyle Changes to Enhance Your Mood

“I am not in the mood; I don’t want to do anything…”

Sounds familiar? Very often, our mood is not as good as it could be. Many of the situations we face every day overwhelm our brains and cause stress, fatigue, and bad moods.

What is the mood like? What does it depend on? What should be done for a good mood?

Our spirit largely depends on our actions and habits, and it cannot be denied that it ultimately affects our well-being.

Especially for those days, when you are out of sorts, or experiencing depression or depressive moments, we offer you:

Six Lifestyle Changes to Enhance Your Mood

1. Spend Some Time Outdoors As Much As Possible

It’s no surprise that natural light has some positive effects, such as regulating our body clock and setting our mood.

Put on comfortable shoes and clothes and go for a walk. It is advisable to go to the park, especially if it is located near your home.

One study found that visitors of urban parks used more happy words and less negative words on the Internet than those who preferred to stay at home.

2. Take care of your health on a regular basis, including follow-up on chronic issues

It is important to take care of both physical and emotional health. Our consciousness has a bi-directional symbiotic relationship with our body, so mistreating one of them can have very negative consequences.

If you do not take care of your body and health, this reflects on your consciousness in the form of constant fatigue and lack of vital energy.

3. Exercise Improves Our Mood

Sport is a great way to cheer up. Any physical activity is beneficial not only for our body but also for our consciousness.

Generally, people who regularly practice some form of physical activity have a better mood in their daily life. It may be that doing sports gives the expected effect only in the long term, but it really works.

Sports training improves your health and has a beneficial effect on your mind. It increases the ability to develop social connections, both personal and professional.

Sport occupies your mind, increases optimism and positive thinking, promotes the production of endorphins, hormones of happiness, helps to relieve tension, etc.

At first glance, this may not seem like a very tempting idea, especially if you are not in the habit of exercising, but it does help improve your physical and mental health.

4. Stop comparing yourself to other people

It may not sound very pleasant, but it is true that social comparison is a key element in building our personality, our self-esteem, and our mood.

Usually, we tend to subconsciously compare ourselves with people who are a priori worse than us in order to justify our actions. This is like mentally patting ourselves on the shoulder and saying: “everything is fine, you are on the right way”.

But sometimes, due to a bad mood, we begin to compare ourselves with those people who are superior to us in something, and this should not be done.

Comparing ourselves with more successful people can be disappointing and frustrating, which in turn has a very negative impact on our mood.

Don’t be frustrated that someone is more successful, there will always be people better and worse than you.

5. Increase Your Social Circle

Your mates will assist you in lifting your spirits! There is a direct relationship between an individual’s mental health and communication with others. An active social life is an excellent cure for all kinds of psychological ailments.

Communication and social support are important to us. They help us to accept ourselves as we are because of the connections that are formed within a social group.

Loneliness becomes a dangerous enemy if we are depressed and not in the mood. So, it’s best to find good company in these situations.

6. Take Time for Yourself

What does it mean? This is the time when you do the things that seem most pleasant and natural to you, that allow you to relax, and you do them only for yourself. It can be anything – yoga, dancing, reading a book. Take some time for these moments. They will energize you.


Sometimes, the smallest things have a big impact on our physical and psychological state. But by following these simple rules, you can change your worldview, your habits, and attitudes, your life for the better.

Each of the above points has an impact on your lifestyle and each of them is of immense benefit.

About the Aurhor
Helen Wilson is a freelance content writer at WriteAnyPapers company. She also specializes in topics such as personal developing, mental health, traveling, and business.

Make Your Dreams Come True, with the Law of Attraction

Manifest and Achieve
• Attract money, a rewarding job, a successful business, and whatever your heart desires.

• Find your loving soul mate.

• Get rid of negative habits, and build new ones.

Improve your life and achieve whatever you want, no matter what your current reality is.

I Want More Info

Working inclusively with trans, non-binary and gender diverse people

Working inclusively with trans, non-binary and gender diverse people

Written by Jade Ellings, Accredited Exercise Physiologist at the Children’s Health Queensland Hospital and Health Service

With a new generation moving forward, this comes with it the need for conventional health services to be revolutionised to ensure there is inclusivity for all consumers, including those who are gender diverse.

Whilst it is important to acknowledge how exercise can improve the mental and physical health outcomes in individuals, exercise professionals should not assume that exercise is easily accessible for this population. Trans, non-binary and gender diverse people present with a range of barriers to physical activity that are specific to gender identity, transphobic experiences, lack of awareness, and discriminatory policies in sport. These known barriers create negative experiences with physical activity and make participation challenging.

For trans, non-binary and gender diverse individuals to engage in physical activity they need to be seen, included and not discriminated against. The role of an Exercise Physiologist is to create a safe and inclusive environment for participation – you’re supporting these individuals to overcome various barriers that have been in place within the health care system for the past several generations of consumers.

How exercise benefits the trans, non-binary and gender diverse population

Gender identity, sex characteristics and sexuality are often confused. Trans and non-binary people have a gender different to the one assigned to them at birth which was based on their sex characteristics (reproductive system and chromosomes). Some trans, non-binary and gender diverse people experience gender dysphoria, the distress associated with your body and/or the reactions of others to your trans identity. Of course, we know the generic benefits of exercise for both physical and mental health, however there are some specific reasons why exercise is important for trans people.

Trans Pathways (2017) is a great resource in understanding the challenges that young trans people face in Australia. This research highlights the higher rates of mental health issues such as depression, anxiety and suicidal ideation comparatively to cisgender populations and found that 81% of the young trans people surveyed would like to exercise more but feel unable to because of financial barriers, discomfort while exercising (e.g. due to wearing binders) and fear or unwillingness to exercise in public. Exercise and exercise physiology services aim to improve mental health outcomes by promoting engagement in regular physical activity to reduce symptoms of depression and anxiety and other co-occurring mental health conditions.

Medications that some trans, non-binary and gender diverse people take as part of gender affirming treatments are administered with advice to eat well and do weight bearing exercise (e.g. puberty blockers) or to maintain a healthy varied diet and meet recommended physical activity levels (e.g. hormones such as estrogen and testosterone). Weight gain is common for adult trans women and men taking hormone therapy. Further, some trans masculine individuals will want to build upper body muscle to promote a more masculine appearance. However, they can find this difficult to begin and are reluctant to access traditional sports teams that divide by gender or gyms that may trigger gender dysphoria with a focus on their body or transphobic responses of others. Compounding the challenges to meeting the nutritional and activity advice is the high prevalence of depressive and anxious symptoms.

In my practice working with trans masculine young people, 65% were overweight or obese and none were meeting Australian physical activity recommended guidelines. Following a combination of one-on-one and group exercise physiology intervention, all participants had increased the amount of structured physical activity time, reduced sedentary time, and improved grip strength.

The barriers of the health system

There are many barriers to accessing health care and support for transgender populations. One of the biggest challenges experienced by patients is the lack of access to care due to a lack of providers with expertise in transgender medicine, as well as a lack of understanding of how to ensure their service is inclusive. Having access to practitioners that a) have the requisite knowledge; and b) are informed about working effectively with transgender populations is so important to ensure access is equitable.

Some other barriers include discrimination, health system barriers including inappropriate electronic records and registration forms, and clinical facilities that are not gender neutral. Lastly social factors such as being previously misgendered/ use of incorrect pronouns by previous health care providers or in reception areas can turns individuals away from receiving subsequent health care.

Challenges within the exercise and world

Trans, non-binary and gender diverse individuals face many challenges when it comes to exercise and sport. Some of the main challenges include, but are not limited to:

Language: There is a lack of inclusive language in sport. Phrases such as “go girls”, “girls/boys sport” and “man on man” are commonly used and are insensitive to individuals. It’s important to be mindful of the language we use in sport to describe its participants or players. We need to ensure our language is inclusive. Pride in Sport provide a helpful resource that covers appropriate language and terminology:

Registration forms/Initial client forms: Forms are often one of the first pieces of documentation that is required when registering for sport or attending a clinic for the first time. Commonly these forms require a pre-fix to be used (e.g. Miss, Mr.) or ask for gender of the individual with a male, female and “other” option. For trans individuals these required details may send a message that they are not welcome. Having blank spaces for individuals to write their preferred identity and pronouns is recommended.

Uniforms/Exercise gear: There are several challenges when referring to the items of clothing that are required to be worn during sport/exercise. Some include:

  • Sports that require a uniform that is not sensitive to gender or for individuals experiencing gender/body dysphoria. Some examples include a netball dress, tight gym wear or tight powerlifting uniforms, where the body is exposed or made to wear a uniform that is not in alignment with a person’s wishes.
  • PE uniforms: for example, having to wear a skirt for PE or not being allowed to wear board shorts over swimsuits in front of peers.
  • Use of binders: binders are an important item of clothing for reducing chest dysphoria and if worn during exercise places the individuals at risk of health complications. Individuals are often asked to not wear a binder during exercise, or to replace it with a sports bra, which can increase chest dysphoria and lead to an individual not wishing to participate. For more information on binding, visit the TransHub website:

When working with trans, non-binary and gender diverse individuals it is important to provide gender neutral options for clothing and when referring to the choice of exercise clothing, allow the individual to wear something comfortable for them. If an individual is wearing a binder be sure to modify exercise prescription to ensure the health and safety of the individual, for example, limiting high intensity training. If they have removed their binder, complete your sessions in a private area without mirrors to help provide a safe place for individuals and limit prescribing movements that would increase chest discomfort.

Not feeling welcome: For all individuals, feeling welcome in any environment helps us to feel good within ourselves and creates positive experiences. Trans, non-binary and gender diverse individuals often do not feel welcome in many environments, sporting clubs and gyms and may have histories of being discriminated against. A simple way for individuals to feel welcome is to educate your colleagues and advertise your welcoming environment. This can be through inclusive language, using signage on your website (e.g. rainbow/trans flag), gender neutral uniform options, and ensuring any clinic facilities are non-gendered.

Inclusion in sport: When it comes to community sport, there are currently no guidelines that indicate that trans individuals cannot participate in sport. This means that all trans, non-binary and gender diverse individuals are welcome in sport at a community level. Acknowledging this on a sporting club website is important especially when referring to “female/male sport”, be sure to acknowledge the inclusion of trans females and trans males.

If your community sporting association is wanting to become more inclusive, the following documents provide the legal guidelines for inclusion of transgender and gender diverse people in sport. This also refers to elite sport and considerations around cross hormone therapy:

The work of the Queensland Children’s Gender Service

The Queensland Children’s Gender Service (QCGS) sits within the integrated Child & Youth Mental Health Service providing specialist outpatient care at Queensland Children’s Hospital and statewide through telehealth and local partnerships. The aim of the QCGS is to improve the health, well-being and function of Queensland children diverse in gender identity through affirmative, family focused, interdisciplinary assessment and specialist care. Being trans or gender diverse is viewed as part of the natural spectrum of human diversity by Children’s Health Queensland and the Australian Standards of Care and Treatment Guidelines that inform our practice.

The service seeks to co-create treatment plans with the young person, their parents/legal guardians and the interdisciplinary gender service team to a) reduce gender dysphoria – the distress that can arise from an incongruence between a person’s gender identity and the gender assigned at birth; b) ameliorate harms related to family attunement, bullying, discrimination, and social exclusion; and c) address psychological distress where present to improve long-term health and well-being outcomes.

Some trans and gender diverse individuals express gender diverse behaviour from a young age, whilst others do not express a trans or gender diverse identity until adolescence or adulthood. The Queensland Children’s Gender Service offers safe, expert and accessible child and family-centered care for all children and young people. They work alongside young people and their families to maximise each young person’s strengths and work towards optimum social and emotional well-being and development. The website features three short videos made by young people and their parents about their experiences and what they believe is important for those providing health care or education along with a range of factsheets.

My role as an Accredited Exercise Physiologist

My role with the gender service is to address cardiometabolic health concerns associated with psychiatric medicines if prescribed, and to support young people in meeting the recommended diet and exercise recommendations associated with feminising and masculinising hormones. In addition, my role was to strengthen the social and emotional resilience of trans youth through participation in physical activity.

I provide a safe and inclusive environment for trans youth to participate in exercise. I conduct one-on-one appointments where I support youth with exercises that are suitable to their goals and help them to break down their individual barriers to participation. In addition, I run a group called “healthy on hormones.” This is a weekly exercise group for trans boys to exercise. The group is focused on the mental health benefits of exercise in boosting mood and relieving stress and preventing possible weight gain with the prescription of testosterone. It harnesses the motivation in the group to acquire increased muscle mass and aims to improve health literacy around diet, sleep and exercise. Additionally, it provides opportunities for trans young people to connect with peers and build social support.

Lastly, I play a role in advocating for trans youth to participate in their community sporting opportunities. This involves linking consumers back in with activities they have previously disengaged from due to their barriers to participation.

How to be an ally

  1. Trans, non-binary and gender diverse people will benefit greatly from your knowledge and skills as an AEP and you will experience immense satisfaction supporting them to achieve the goals that they have set for themselves.
  2. Learn appropriate language and terminology. Misgendering someone (e.g. calling a trans boy “she”) is hurtful but the person will recognise if you are sincere in trying; simply apologise and commit to getting it right next time. The Pride in Sport ‘Language & Terminology’ webpage is a helpful resource.
  3. Never assume an individual’s gender based on their appearance. Just as people come in all shapes and sizes, so does our ways of expressing gender. I make sure ‘Pronouns you use:’ is on all my forms and am never afraid to check with someone if I’m unsure.
  4. Ask client/consumers what your clinic/club could do to be more welcoming. Celebrate events important to the community such as IDAHOBIT Day or Pride.
  5. Inclusivity could be the difference between someone joining or not joining your club/clinic.
  6. Inclusivity can look like:
    1. Ask your current LGBTIQ+ staff or clients what you can do better to be inclusive, it can be the smallest things that make a difference.
    2. Modify your registration forms to be inclusive.
    3. Educate staff and advertise on your social media, websites, emails or anywhere else you promote your business that transgender individuals are welcome. You can include symbols, inclusive language or highlighting that you are an LGBTQI+ inclusive club/clinic.
    4. On your teams “About” page, it would be helpful to have the practitioner’s pronouns they use written in their description. Additionally, highlight which practitioners are experienced/keen to work with LGBTQI+ individuals.
    5. Ask patients what pronouns they use and change names or gender markers on request. This goes for both reception staff and clinical staff.
    6. Ensure your clinic says “you’re welcome” with a rainbow/trans flag at the reception desk and ensure your bathrooms are either not gendered or you have unisex options available. Your staff may even want to wear a rainbow/trans lanyard or pin.


About Jade: Jade Ellings, pronouns: she/her, is an Accredited Exercise Physiologist (AEP), a member of the LGBTQI+ community, and proud ally of trans, non-binary and gender diverse individuals. Jade is currently employed through Children’s Health Queensland Hospital and Health Service, within their Child and Youth Mental Health Service. She has previously worked within the Queensland Children’s Gender Service and helped to pioneer Exercise Physiology with this population.

Jade was awarded ESSA’s 2020 Exercise Physiologist of the Year for her work providing exercise physiology intervention for trans, non-binary and gender diverse young people. Jade now advocates for inclusive practice, equal participation in sport, and for all AEPs to be educated on how to provide care to meet the physical and mental health needs of trans, non-binary and gender diverse individuals.

In writing this article, I would like to acknowledge the Queensland Children’s Gender Service for the unique opportunity to work with these young people. I wish to recognise the strengths and resilience of the young people of the Gender Service and thanks for their invaluable insights that have been shared for our learning and education.

I acknowledge that we can only provide quality care through valuing, respecting and drawing upon the lived experience and expert knowledge of the people we see, their families, carers and friends, staff and local communities. I acknowledge their contribution to the development of this article and to supporting further education of our ESSA members”

3 Keys to Have More Acceptance & Letting Go of the Need to Control Now

Hello, dear Spiritual Warrior! This week we are exploring acceptance.

I’ve talked about the concept of acceptance many times, typically, in the context of how our need for acceptance drives so many of our daily and life decisions. How we need to feel the ripple of someone or something bigger than us. How we crave this acceptance – in the grandest ways and in the smaller moments.

This week, we’re exploring acceptance in a different way.

Acceptance is a beautiful teaching with many different levels. It is the root and the foundation of many wisdom traditions including Buddhist compassion teachings, the ancient Hindu Law of Least Effort, and Christ Consciousness. But regardless of your orientation to these belief systems, you can find powerful, personal evolution by awakening the Sacred Power of Acceptance in your life.

Image courtesy of Alexandra Elle

There are three core levels of acceptance, and we instantly shift every aspect of our being by:

1. Accepting that this moment is perfect, pure, whole, and every moment that has led to this moment was exactly the way it was meant to be.

This moment is the magnificent culmination of all of your life choices; every experience that has woven itself in, around, and through you; and every one of the 31 million seconds that have ticked by in just this year alone! It couldn’t be any other way.

2. Accepting that you are a divine being who is sealed in this human body for the span of a lifetime and that you have made choices and decisions throughout your life from your highest level of consciousness at the time.

Even though there are choices you may regret or torture yourself about, they are carved in stone and we must accept them, forgive ourselves, and make better choices in the future.

3. Accepting others for who they are – not as we wish they would be. Allowing people’s differences, quirks, unique vibrations to just be and not necessarily fit into our box of how the world is supposed to be. Allowing others to be as they are.

When you awaken the Sacred Power of Acceptance, you finally recognize that wherever you are, every moment of the past is carved in stone and for you to evolve your life, improve your situation, or find deeper fulfillment you must own the present moment.

All we have is the present moment, but within the present moment when can transform our lives. If you want to go deeper into these teachings, check out my book Sacred Powers: The Five Secrets to Awakening Transformation. 

In the meantime, remember to LIKE & SUBSCRIBE to my channels to keep your ripple flowing in our community & support this content!!! Better yet, join the membership too.

Sending you expansive love, personal growth, and health. Be well.

Namaste. -davidji & Peaches the Buddha Princess

Originally published on

davidji is a globally recognized mindbody health & wellness expert, mindful performance trainer, meditation teacher & author of Amazon’s Best Seller destressifying: The Real-World Guide to Personal Empowerment, Lasting Fulfillment, and Peace of Mind, Sacred Powers: The Five Secrets to Transformation and Secrets of Meditation: A Practical Guide to Inner Peace & Personal Transformation, & winner of the Nautilus Book Award. Connect with him on . Facebook, YouTube and Twitter.

Image courtesy of Engin Akyurt.

It’s Not Just about What You Say, It’s about How You Live

Anyone who has spent any time traveling is aware of how every culture does things differently.

For example, in Japan, slurping your soup is a compliment to the chef. It’s rude not to slurp! In Arab cultures, it is profoundly offensive to throw your shoe at someone.

In Thailand, you should bow upon meeting someone rather than shake their hand. In Vietnam, you should only shake hands with someone who is equal, whether that is by rank or by age. In other countries, the woman should instigate the handshake and it’s rude for a man to offer. In Mediterranean countries, double cheek kisses are the way.

Your body language tells a story, a story bigger than the one you share with your mouth.

In this case, I’m drawing parallels with body language and with how you live. When you visit a new culture, the onus is on you to understand the differences between yours and theirs and to adapt while you are in a new place. It’s only right to avoid behaving in what is deemed offensive behavior.

I can tell you about the differences between all of these cultures, but if I go to those countries and don’t heed those words then I am not covering myself in glory. I’m simply showing the world that I say one thing and then do another.

It’s more than talking the talk, you have to walk the walk as well.

Anyone who has been employed knows the frustration that comes from working for someone who says one thing while doing another. Or, children who challenge their parents and hear do as I say, not as I do in response.

It simply does not matter if someone has the authority. It doesn’t matter. The example of walking the walk is far more important. For example, in a religious setting, a minister loses the respect of a congregation when they talk the talk and fail when it comes to walking the walk.

For someone to stand in front of a large group of people and lay down the law as it stands in their holy book and then disregards that law in their own lives sets a terrible example. Typically, congregations will not abide it and that minister will be forced out. They will likely move onto another congregation, but there’s a good chance history will repeat itself.

Another timely example would be a climate change activist. Leonardo DiCaprio has long been an advocate for climate change. His foundation supports over 35 different conservation efforts across the world. It is involved in hundreds of projects all over the globe. He is a devout vegan. His homes are eco-friendly, he rides bikes when in NYC, drives electric vehicles elsewhere. He makes a big effort.

On the other hand, his words lose some of their weight when people point out his carbon footprint (40+ tons annually) versus the average Americans (19 tons annually). He tries to offset that footprint by planting trees, but it still falls short.

So, while his environmental work is important and impactful, his words lose their weight when his actions simply fail to live up to the power of his words. He’s falling short, no matter how hard he tries, and that gives detractors an easy target to focus on and undermine the work. He is just one person, but when his actions are in misalignment with his words it puts the entire cause at risk.

It just isn’t enough to say the words, it’s empty without your action to back it up.

If I were to ask you what your core values are, what would you say?

If you tell me that honesty is the most important core value you hold dear, but you lie easily and make excuses to cover up for yourself I am not going to listen to a word you have to say.

If you tell me that family is the most important core value you hold dear, but you spend 80 hours a week at work, miss all of your children’s events, and you haven’t had dinner with your family in months, I am not going to believe you.

It really isn’t about what you say, it’s about how you live.

Think about someone you have long admired but have also been disappointed by. What was it that let you down? Was it a misalignment between their words and deeds? Probably. A lot of people are passionate about certain industries and interests and it’s easy to get caught up in the hero worship of certain people who are prominent in those areas. It’s rough when you realize that their actions don’t reflect the words they use. There’s nothing more disappointing and a lot of people will excuse it for a time, but we all have our limits.

You have to hold yourself to a higher standard. It isn’t about perfection, it’s about recognizing the power of your words, but understanding that your actions weigh more and the two need to align.

Your actions should be evidence of you living those words.

  • If you say you value your family, then you had better back that up through your actions by making time for your family.
  • If you say you value honesty, then you had better back that up through your actions by being honest in all of your encounters.

Your actions can make the world a much better place to live in. The way you live matters. It matters to you, it matters for you, and it matters for everyone else too.

Remember, it starts with you and the way you live first affects you. It’s in your hands to choose what you will say and what you will do. If you choose to speak kindly, act respectfully, and do things with joy and love, then that is the energy you put into the world. You will be far happier if you live out your spoken message.

As a result of this, you will affect others. Not only will they see that your actions and words align, but they will also feel the positive impact of you living honestly. Your family will see it, your colleagues will see it, your friends will see it, even strangers on the street will see it.

The moment you say something it is in the universe. You can’t take it back, especially in the current world we live in.

Your actions are no different. The moment you act, you cannot take it back.

Most of the time it’s not a problem, but it can be especially if you act unconsciously. You might not think anyone is paying attention, but someone is always watching. Not to say that the idea of someone watching you should keep you on the straight and narrow.

Your values should keep you on the straight and narrow, but character is what you are when nobody else is around. Reputation is what other people perceive you to be. Character is the reality of you when no one is watching.

So, do you live what you say? If not, what do you plan to do about it?

George J. Ziogas is an HR Consultant with 15+ years of experience across a number of industries with a specialization in Occupational Health and Safety (OHS). He is a qualified vocational instructor/teacher and personal trainer. George is also a blogger and top writer in numerous categories/tags on Medium. He speaks several languages (English, Greek, Macedonian), and enjoys working out/keeping fit, music, reading, and traveling. He is married and lives in the beautiful Southern Highlands of New South Wales.

Image courtesy of Lukas Rodriguez.

There’s More Than One Kind of Burnout, Which Are Draining You?

Did you know that your physical body is the last place dis-ease and the effects of overwhelm and burnout show up?

By the time you feel exhausted or foggy or show other physical symptoms, you’ve already depleted yourself. The dis-ease has rooted itself into your physical body or your mental mind, and it takes much longer to recover and return to a state of harmony.

Consider the word disease — not just as physical symptom or a diagnosis but as a state of un-ease within you. Dis- means “apart.” Disease is to be apart from ease, apart from harmony. When you are more aware of the dis-ease you experience mentally in the form of anxiety, worry, or negative self-talk, or experience energetically in your nervous system as frustration or feeling flooded, you become empowered to make changes sooner, before becoming completely depleted or physically sick.

Recall a time you hit your wall, got sick, or crumbled under the pressure. Weren’t there signs that may have been subtle, but upon reflection, you can see how your whole system or parts of your system were overtaxed? We tend to associate burnout with our physical body or mental state because those are the areas we’ve been taught to focus on.

There are at least eight kinds of burnout, only one of which is physical burnout. These other kinds of burnout often show up before the signs of exhaustion and disease appear in your body.

When you can articulate what kind of burnout you are experiencing, versus just saying you are burned-out, exhausted, or overwhelmed, you are more empowered to see the root, and get what you need before you get sick.

Read about the different kinds of burnout below, and consider which you may be experiencing now, noting that you have likely experienced many.

The 8 Kinds of Burnout

  1. Mental burnout: My mind cannot process any more; it’s fried.
  2. Emotional burnout: These heavy or anxious emotions are exhausting me.
  3. Compassion burnout: I cannot hold any more loving space for anyone else; I’m tapped.
  4. Relational burnout: I’ve been over-giving to others, my organization, or my community/family, and I am over it.
  5. Survival burnout: I’m exhausted from trying to make ends meet and stay afloat.
  6. Superwoman burnout: The weight of taking on so much is too much; I can’t hold it all anymore.
  7. Passion burnout: I love what I do, but I’ve given too much and pushed too hard.
  8. Physical burnout: My body is revolting; I have depleted my life force.

Take a pause here so we can increase your self-awareness of how these types of burnout show up for you. This will help you be more empowered to see and feel the signs or symptoms before you get to the point of physical burnout. Then try the harmonizing practice to identify which kind of burnout you may currently be experiencing and what you need to reverse the slide into burnout.

Self-Awareness: What Are Your Burnout Signals?

  1. Which kinds of burnout have I experienced?
  2. What are the signs or symptoms that I am experiencing these kinds of burnout? When these occur, use the harmonizing practice below to keep you from sliding into burnout.

Harmonizing Practice: Reverse Your Current Burnout Slide

Ask yourself: What do I need to receive to reverse the slide into physical burnout? Then give yourself this space or support to yourself, no matter what.

Take a deeper dive with my podcast episode “Overwhelmed & Over It! Why It’s Not Your Fault – 5 Truths that Can Liberate You Out of Burnout & Self Sacrifice” here.

To learn more, grab a copy of my new book, Overwhelmed and Over It here. And if you are curious how you may be over-giving and under-receiving, we invite you to take the Overwhelmed and Over it Burnout Quiz here.

Christine Arylo, MBA, is the author of Overwhelmed and Over It. As a transformational leadership advisor, three-time bestselling author, and host of the popular Feminine Power Time podcast, she is recognized worldwide for her work helping women to make shift happen — in the lives they lead, the work they do, and the world they wish to create. Arylo offers trainings, retreats and workshops globally. Visit her online at or tune into her podcast Connect more with Christine and her community at

Image courtesy of Andrea Piacquadio.

The Humble Push Up

The Humble Push Up

Imagine, you’ve seen the advertisements plastered all over the gym and decided to sign up for the 2021 Push-Up challenge! You’re excited about getting buff and contributing to a worthwhile campaign to increase awareness for Mental Health in Australia and raise much needed funds to support individuals who might not be in the right ‘headspace’. But wait a minute… before we get stuck into the exercise, we need to clarify a few things.

What exactly is a push up?

For years we have heard these words thrown around a lot, some might even say it is the ‘godfather of strength exercises’, but let’s break down what a push-up actually is. A push-up is an upper-body, bodyweight pressing exercise, which is considered to be a compound movement. This means that it incorporates numerous muscle groups, moving numerous joints of the body simultaneously.

To perform a push up, begin by setting yourself in a position on the ground, with your hands placed just outside shoulder width, your legs extended, and your back, hips and heels all in a straight line, as seen below.

Begin lowering your torso towards the ground by bending you elbows, keeping your arms at approximately 45 degrees out from your body. Although this ’45 degree’ rule is not crucial to the exercise, variation from this can alter the major muscles recruited to perform the exercise, or potentially place your shoulders in a compromising position.

Continue lowering until your elbows are at approximately 90 degrees, then begin to push yourself away from the ground by extending the elbows.

What muscles does it work?

The primary muscles involved when performing a push up are the Pectoralis Major (chest), Anterior Deltoid (Shoulder), Triceps Brachii and the Rectus Abdominus (providing core stabilisation).

What if my shoulders and elbows feel unstable?
If you, like a lot of people, find it difficult to comfortably perform a Push up, there is a good chance that these are the muscles that may not be as strong as they could be. Fortunately, there is a plethora of exercises that can be performed with minimal exercise equipment that will assist in building strength in these muscles!
Some examples might include:
– Triceps Push-downs
– Anterior Deltoid raises
– Dumbbell Overhead press
– Dumbbell Chest press
– Dumbbell Chest fly

Working towards your first push up!

So we know the science involved in performing this exercise, but let’s be honest, the push-up is pretty intimidating. If a conventional push-up is not quite achievable yet, an incline push up is a fantastic alternative. As seen in the picture below, this exercise can be completed using stable box, bench, or step.

This variation of push up is an excellent regression for several reasons:

  1. By placing your hands at a higher level than your feet, it reduces the effect that gravity has on your body mass, making it much easier to perform the exercise
  2. The heightened hand position means that your shoulder is working within a lessened range of motion!

adjusted push up

Who should avoid it?

The Push-up is a terrific upper-body pushing exercise, however it may not be for everyone. Some examples of individuals that may need to find alternative exercises include:

  • Those with existing shoulder pathologies
  • Women during pregnancy

If you or someone you know are unsure about whether or not a push-up is an appropriate exercise to include in your program, speaking to an Accredited Exercise Physiologist is a great place to start!

Take home message

Correctly performing a Push-up is a terrific achievement as it requires adequate upper body strength, however it may not be as simple for everyone at this stage… but that’s ok.

As shown above, there are numerous variations of the exercise which can be performed prior to progressing to the more convention push-up.This blog should act as a fantastic starting place to help build towards a lifetime of push-ups, and absolutely smashing the 2021 Push Up Challenge!

If you are new to exercise or have previously had an injury, your first port of call should be checking with a qualified professional such as an Accredited Exercise Physiologist!

Click here to find an Accredited Exercise Physiologist near you.

read more blogs

Written by Jaiden Cahill an Accredited Exercise Physiologist at Exercise Health Care.