by Feeling Great | Personal Growth
The Change: Turn Your New Year’s Resolutions Into Lasting Results
Make This Year the One Where Make Changes with Resolutions Last
Change and Resolutions? Want to transform your New Year into lasting success? You’re not alone! While many set goals with enthusiasm, few maintain them beyond the initial burst of motivation.
I’m not the biggest fan of traditional resolutions, but if this is your moment for change, grab it with both hands. Instead of vague promises, take a deliberate approach by reflecting on what’s working, what’s not, and what you truly want more of in your life.
For me, this year is all about decluttering—not just my space, but my mind and energy as well. Clearing out the unnecessary creates room for what truly matters.
Now, let’s talk about how you can turn your resolutions into real, lasting transformation. These six steps will help you break free from short-term motivation and create habits that stick!
6 Steps to Make Changes with Resolutions Last
1. Get Clear on Your Goal & Why It Matters
Vague resolutions like “I want to lose weight” won’t cut it. Instead, be specific and attach a compelling reason.
- Example: “I want to lose 10 kilos by April 24th for my school reunion because I want to wear my stunning red dress and feel confident.”
When your goal has meaning, you’ll have the inner drive to push through even when it gets tough.
Bonus Tip: Share your goal and resolutions with someone who will hold you accountable—they’ll remind you why you started when motivation dips.
2. Identify the Cost of Change
Change requires effort. What are you willing to invest?
- Is it time, energy, consistency, or stepping out of your comfort zone?
- Growth often comes with challenges, but embracing them is part of the process.
3. Learn from the Past
Ask yourself: What stopped me before?
- Was it boredom, lack of time, financial strain, or not having a big enough reason?
- Identify previous obstacles and create a plan to overcome them.
4. Build a Structure for Success
Motivation fades fast—often within minutes. What keeps you going?
- ✅ Rituals, accountability, and a solid strategy.
- ✅ A structured plan ensures you follow through even when motivation dips.
5. Remove the Safety Net
Lasting change means eliminating the option to quit.
- 🚫 No more excuses, self-negotiation, or rationalizing reasons to stop.
- ✅ Commit, do the work, and stay on track until new habits become your default setting.
6. Improvise, Adapt, Overcome
Life is unpredictable. Success isn’t about perfection—it’s about flexibility.
- When challenges arise, adjust and keep going rather than quitting.
- Develop a resilient mindset that helps you adapt instead of break down.
Ready to Make 2024 the Year of Real Change?
I hope these Resolutions steps spark your motivation for lasting transformation! Whether you’re tackling your resolutions on your own, here’s to a new year of success! Let’s make it count.
In connection with new year resolutions? you can also read this Turn New Year’s Resolutions into Action or this Fitting In Versus Belonging: Embrace Your True Self and if you find it helpful, share with us in the comments!
CLICK HERE if you need help to kickstart your journey!
by Feeling Great | Personal Growth, Spirit
Secrets to Happiness #2
This is Secrets to Happiness #2 it’s a Three-Part Series – Happiness
Happiness is the latest buzzword, but how’s your happiness barometer? I’m back with Secrets to Happiness #2! Next week, I’ll share the final secret in this series!
Secrets to Happiness #2 – Mastering Hardships Leads to Contentment
“A happy life exists not in the absence but in the mastery of hardships.” – Helen Keller
We all deserve Joy, but finding it requires effort. Bliss isn’t a destination—it’s a way of life. When you cultivate it, you’ll reach goals faster, build stronger relationships, perform better at work, and be a joy to be around.
Interestingly, happiness has a set point that remains steady regardless of circumstances. Studies show:
- 50% of your joyfulness is genetic.
- 40% comes from intentional actions.
- 10% is influenced by external factors like health and social status.
Variety, Flow, and Connection
Experiencing variety and spending time in nature are powerful happiness boosters. In fact, did you know that without new experiences, your brain loses dopamine, the chemical linked to joy and motivation?
Like a muscle, your brain thrives on activity. Being in flow—completely absorbed in the present—improves brain health and enhances happiness. Studies confirm that those who experience flow regularly report higher life satisfaction.
Integrating and accepting all parts of life, both good and bad, fosters resilience. Overcoming adversity strengthens your ability to bounce back faster and appreciate life’s journey.
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” – Helen Keller
Does Money Buy Happiness?
Society often teaches us that more money leads to happiness. However, research proves otherwise. Once basic needs are met, earning more doesn’t significantly boost happiness. In fact, there’s little difference in happiness levels between someone earning $50K per year and another making $5 million.
What truly makes people happy?
- Strong, supportive relationships with family and friends.
- Pursuing intrinsic goals like personal growth, community involvement, and deep connections.
- Less focus on extrinsic goals such as wealth, status, or image.
- A sense of interdependence with others and the natural world.
- Daily practices of laughter, gratitude, and compassion.
Lessons from the Happiest Places on Earth
Denmark consistently ranks as the happiest country. Why? Citizens enjoy free healthcare and education, and co-housing communities foster connection. Families share meals, children grow up surrounded by elders, and a deep sense of belonging thrives.
In Japan, Okinawans live the longest. Their secret? Rituals of regular gatherings between different villages and generations. Social connection, collaboration, and belonging are highly valued. Even science backs this—cooperation triggers a dopamine release, fueling happiness.
The Heart of Happiness
As Helen Keller wisely said, “The best and most beautiful things in the world cannot be seen or even touched—they must be felt with the heart.”
Joy stems from connection. Be authentic and embrace what truly makes you happy. Since happiness is a skill, the formula isn’t the same for everyone.
Your happiness blueprint includes:
- New experiences
- Play and fun
- Time with loved ones
- Meaningful activities
- Appreciating what you have
So, step forward and create your own path to happiness! If you haven’t read the part 1? here’s the link to it and share with us how it go! Secrets To Happiness #1 (3 part series)
CLICK HERE to book consultation with me and let me help you create your own path to happiness!
by Feeling Great | Healthy Ageing, Personal Growth
Protect Your Greatest Asset
Are you going through a tough time? Maybe you’ve been through one or feel like you’re heading toward it. It’s inevitable. But your greatest asset—YOU—deserves care before the chaos hits.
Your Body: The One Thing You Can’t Replace
When you think of assets, material possessions often come to mind. But your body is the only thing you arrive in and leave with. When it wears out, so do you.
Taking care of yourself means better decisions, more balance, and greater energy. Sure, challenges will come, but when you’re strong, you’ll handle them with resilience.
How have you been treating yourself lately?
Are you fueling your body with what it needs, or just getting by? Many people, including me, realize too late that neglect leads to breakdown. I’ve been there—running on empty, dealing with brain fog, exhaustion, and chronic pain. Life was a struggle until I made a change.
How to Keep Your Greatest Asset in Peak Condition
1. Move Daily
Exercise for at least 20 minutes a day. Combine cardio and strength training. Strong muscles improve energy, sleep, and overall health.
2. Eat the Right Fuel
Focus on vegetables, protein, fruits, nuts, and seeds. If you’re vegetarian, ensure you get enough protein at every meal.
3. Hydrate Properly
Drink at least two liters of water daily. Herbal teas are great in winter, but avoid caffeinated options like green tea.
4. Reset Your Stress Response
Practice deep breathing or meditation daily. Try this simple technique: Inhale for 4 seconds, hold for 16, and exhale for 8. Repeat for 2 minutes each morning. End your day with 10 minutes of meditation to calm your mind.
5. Prioritize Sleep
Respect your circadian rhythm. Aim for sleep by 10 PM to allow your body to repair and reset.
6. Practice Self-Care
Take 10 minutes daily to do something that recharges you—watch a sunset, sit in the sun, stretch, or journal. Before bed, disconnect from screens and indulge in a bath, music, or meditation.
7. Take Breaks and Holidays
Recharge regularly. You don’t need an expensive trip—plan a three-day weekend or act like you’re on holiday at home.
This is especially true for caregivers. As Beyond Blue states: “It’s important for people who are supporting someone with anxiety and/or depression to look after themselves, both physically and emotionally.”
Time for a Tune-Up?
Is your greatest asset in need of a major overhaul, a service, or just a minor adjustment?
Are you stuck in unhealthy patterns and need guidance? Whether you need a complete reset or just some fine-tuning, I’m here to help. No challenge is too big or too small.
CLICK HERE to book an appointment and get back on track.
You can read Get Your Spark Back and Let’s get you feeling amazing—inside and out! or you can read this 5 Tips to Get Back Into Exercise After an Injury or Illness and if you find it helpful share your experience with us!
Julie xxx
Naturopath, Pharmacist, Life Coach
by Feeling Great | Personal Growth
Embracing Setbacks: The Key to Growth and Long-Term Success
Embracing Setbacks is a progress that has been made, which means you are now ready for the next step.
“Happiness, growth, and satisfaction live in the journey, the challenges, and even the struggle.” – Craig Harper
Have you hit a fork in the road, faced a setback, or found yourself in a world of frustration?
If you’ve ever tried to learn something new—whether it’s tennis, an instrument, a language, or even losing weight—you know that progress is never a straight line. At first, things may go well. Perhaps you lost the first 10 kilos quickly, but now the last 5 kilos won’t budge or keep creeping back during the holidays.
Maybe you’ve been focusing on exercise and nutrition, but your mindset isn’t in the right place, leading to self-sabotage. It’s a common pattern.
The Reality of Progress: It’s Never a Straight Path
Many of us believe the journey from Point A to Point B should be linear. However, reality tells a different story. Instead of a direct route, we often find ourselves on a winding, bumpy, and scenic road, looping around in the general direction of our goal.
What we don’t realize at the time is that this journey is full of growth opportunities—new skills, unexpected insights, and encounters with inspiring people and ideas. Sometimes, our mindset needs to be challenged before we can break through to the next level.
Why Embracing Setbacks Should Be Celebrated, Not Feared
People often reach a certain level of progress or mastery, only to regress over time. However, the good news is that they rarely return to square one. That alone is a win. True progress has been made, and they are now ready for the next step.
When we hit this phase, we’re pushed out of our comfort zones. This forces us to tap into our resourcefulness, explore new solutions, and open doors to continued success and growth.
“Set a goal, do the work, reach the goal, and you’ll live happily ever after. Nah, not really. It’s not how we’re wired. To think you’ll be eternally happy and satisfied because you’ve achieved the goal is like believing you’ll never be hungry again if you eat your favorite meal.” – Craig Harper
Turning Setbacks into Fuel for Success
When we succeed, we celebrate. When we fail, we reflect.
Setbacks can serve as a powerful wake-up call, prompting us to readjust our path and recommit to our goals. Often, our vision evolves based on what we’ve learned along the way.
So, how does it work?
Pain from setbacks can either immobilize you or push you to dig deeper. The difference lies in how you respond.
In moments of frustration or disappointment, having a coach or mentor can be the game-changer. They can:
- ✔ Break negative thought patterns that are holding you back
- ✔ Remind you of your ultimate goal and why you started
- ✔ Help you regain clarity and momentum
The Cycle of Growth: Setback → Coaching → Breakthrough → Higher Level
Suddenly, you’re back on track, filled with renewed commitment and inspiration. You start achieving better results than before, feeling unstoppable—until…
💥 WHAM! Another challenge appears.
You stumble again. But this time, you don’t fall as far as before.
Each setback, when handled with the right mindset and guidance, leads to a stronger comeback. Coaching immerses you back into the process, helping you build mental and emotional strength while refining your skills.
With each immersion, you grow, and your results improve.
Why This Cycle is a Natural Part of Success
The pattern of achievement, setback, coaching, and breakthrough is not just common—it’s essential for long-term growth. Instead of feeling defeated, recognize that each time you re-enter the game, you’re starting from a stronger position than before.
- 💡 You’re building resilience.
- 💡 You’re gaining wisdom.
- 💡 You’re laying the foundation for sustainable success.
All it takes is the right support system to help you push through, break past obstacles, and get back in the game of life—stronger than ever.
If you’re interested to read more? You can give this Holistic Life Coach – Live a Happy Life or How You Do One Thing Is How You Do Everything – A Life-Changing Experience a try and share with us what you think about it!
BOOK here for so I can help you embrace setbacks and achieve breakthrough!
by Feeling Great | Personal Growth
7 Steps to Resetting with Clarity for the Year Ahead
Resetting with Clarity Set Your Intentions for a Fresh Start
Resetting with Clarity with simple steps to reset, refocus, and move forward with purpose.
“Your past does not determine who you are. Your past prepares you for who you are to become.” – Joel Osteen
A new year brings fresh opportunities, endless possibilities, and a chance to reset with clarity. Instead of drifting through the months ahead, why not take control and design a life you truly love?
Many people move through life without a clear plan, reacting to circumstances rather than shaping their future. However, when you consciously set your course, you reduce overwhelm, eliminate doubt, and increase confidence in your decisions.
The secret to success? Clarity.
By taking time to reflect, plan, and take small, meaningful actions, you can create a year that aligns with your goals and aspirations. Follow these seven simple steps to reset, refocus, and move forward with purpose.
Resetting with Clarity To Your Goals and Aspirations
1. Reflect on the Past Year
Before looking ahead, pause and assess the past year. Reflection helps you learn from experiences, celebrate wins, and identify areas for improvement.
Ask Yourself:
- What were my biggest accomplishments and challenges?
- What lessons did I learn?
- What habits or routines served me well?
- What do I need to release to move forward?
Jot down your thoughts in a journal. Writing helps process emotions, clarify ideas, and set the stage for growth.
2. Take a Break to Recharge
Before jumping into goal-setting, give yourself time to reset. Restoring your energy is essential for long-term success.
Ways to Recharge:
- Spend time outdoors for fresh air and perspective.
- Engage in activities that bring you joy.
- Prioritize sleep and proper nutrition.
- Disconnect from social media for a mental reset.
If a full week isn’t possible, dedicate at least one full day to relaxation. Your mind and body will thank you.
3. Visualize Your Ideal Year
Before setting goals, take a moment to imagine your ideal year. Visualization is a powerful tool that activates your motivation and helps you stay focused.
Try This Exercise:
- Find a quiet space.
- Take deep, calming breaths.
- Picture yourself achieving your goals—feel the excitement!
- Write down your vision in detail.
When you see and feel success in your mind, you’re more likely to take actions that bring it to life.
4. Turn Dreams into Actionable Goals
A vision is powerful, but without action, it remains a dream. Now, transform your aspirations into achievable goals.
- Step 1: Select 3-4 personal and 3-4 professional priorities.
- Step 2: Break each one into quarterly milestones.
- Step 3: Identify small daily or weekly habits to support each goal.
Example:
- Big Goal: Improve overall fitness.
- Quarterly Milestone: Increase endurance and strength.
- Daily Habit: Exercise for 20 minutes each morning.
Small, consistent actions lead to big results over time.
5. Build Daily Rituals for Success
Your habits shape your future. Establishing supportive routines will help you stay on track.
- If you want better health, commit to movement and nourishing food.
- If personal growth is a priority, set aside reading or learning time.
- If mental clarity is your goal, practice meditation or journaling daily.
Routines create structure, and structure fosters success.
6. Take Action—Even If You Don’t Feel Ready
Momentum builds when you take that first step. Don’t wait for the perfect moment—start now!
- Trust that progress comes through action. Even small steps will move you forward.
7. Review and Adjust Regularly
Life is dynamic, and your goals may need tweaking. Check in with yourself each month to assess what’s working and what needs adjustment.
- Are my actions aligning with my goals?
- Do I need to change my approach?
- What can I improve moving forward?
Flexibility ensures long-term success. If something isn’t working, refine your strategy rather than giving up.
Final Thoughts: Create a Year You’ll Be Proud Of
Life isn’t about perfection—it’s about progress. Set your course, take intentional action, and embrace the journey ahead. If you’re resetting? then Regain Your Spark By Resetting Your Body Clock is the next helpful information for you!
“Shoot for the moon. Even if you miss, you’ll land among the stars.” – Norman Vincent Peale
Ready to make this year your best yet? Book a consultation for personalized guidance!
by Feeling Great | Personal Growth
How to Get a Bikini Body: 9 Simple Ways to Feel Confident This Summer
Yes, You Can Rock a Bikini Body!
Bikini Body tips! Do you find yourself saying, “Oh, I could never wear a bikini!”? Think again!
Not only is it a fantastic way to soak up some much-needed vitamin D, but fast forward 20 years—will you regret not embracing your body and enjoying the moment?
You only get one body in this lifetime. Love it, take care of it, and most importantly, have fun with it!
Summer is finally here for us in Melbourne—whooo! So, let’s get you on track with these;
9 simple tips to feel confident and fabulous with Bikini Body.
1. Keep Alcohol in Check
Enjoying social events? No problem! But stick to one alcoholic drink per occasion to avoid excess sugar and empty calories.
- Start with sparkling water, and keep hydrating throughout the event.
- Choose vodka, lime, and soda or gin and tonic—lighter options with fewer chemicals.
- Fewer cocktails = fewer workouts needed to burn off extra calories!
2. Breathe Deeply & Reduce Stress
Stress raises cortisol, which can prevent fat loss. A simple fix? Deep belly breathing and body scan check-ins.
- Take 3-5 minutes, three times a day to reset.
- Set reminders on your phone for a quick pause.
- Enjoy the moment—life is too short to rush through without truly experiencing it!
3. Move Your Body Daily
Aim for at least 20 minutes of movement every day. If you want faster results, go for 30-45 minutes and include strength training.
- Options: Yoga, Pilates, circuit training, HIIT, weights, or body resistance exercises.
- Bonus: Dance classes! Moving freely is great for the soul and your body.
4. Fuel Up with Fiber
Fiber is essential for detoxing, balancing hunger, and providing nutrients your body craves.
- Load up on fresh fruits and vegetables—organic or homegrown is even better!
- Plan ahead: Green smoothies and mason jar salads make healthy eating effortless.
5. Hydrate, Hydrate, Hydrate!
Water is your secret weapon for energy, detoxification, and appetite control.
- Add flavor with grapefruit, cucumber, mint, or lemon.
- Keep a bottle with you to sip throughout the day.
6. Try a Juice Cleanse
A 3, 5, or 7-day juice fast can be a powerful reset. Apps like Jason Vale’s Juice Master make it easy!
- Drink fresh juices, rest, and nourish your body with omega-3-rich oils like Udo’s oil or fish oil.
- Expect to need extra sleep—but the energy boost afterward is worth it!
7. Self-Love: The Key to Confidence
Emotional eating often stems from neglecting self-care. Prioritize daily moments of joy:
- Schedule “you time”—even just 20 minutes.
- Love the beach? Take a quick walk or swim before heading home.
- Treat yourself to a massage, a new outfit, or a relaxing activity.
8. Balance Protein & Healthy Fats
For stable energy and reduced cravings, include quality proteins and fats in your meals.
- Best sources: Chicken, fish, tofu, nuts, legumes, avocado, and seeds.
- These foods help regulate blood sugar and support muscle tone.
9. Create Morning & Evening Rituals
How you start and end your day sets the tone for everything in between.
Morning Routine:
- 15 minutes of meditation or deep breathing
- 800ml water upon waking
- 30 minutes of movement
- A nutritious breakfast with a green smoothie
Evening Wind-Down:
- Limit screens before bed
- Enjoy a calming herbal tea
- Set intentions for the next day
Your patterns shape your reality—choose ones that support your goals!
Ready to Feel Amazing?
If you need support, book a consultation or schedule a phone/Skype session.
CLICK HERE to get started!
If you found this helpful, share it with a friend! Got your own bikini body tips? Drop them in the comments below—I’d love to hear them! You can also read Staying in Your Own Business and How to Have More Fun in Your Life to continue the fun!
Much love,
Julie xx
