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How to Improve Your Health and Vitality

Home > Melbourne > Health and Fitness | Lists
by Justine Crowley (subscribe)
More of my written work, including my books: Runs the following sites:
Published February 15th 2012

Why is this necessary?

It is never too late to begin to make a healthy start that will take you right through 2012 and beyond. Becoming healthier and engaging in more activities that make you feel good is much easier than you think. My health coaching experience enables me to share these experiences with you. You can try out any activity and fun thing to do on WeekendNotes, however unless you have the energy levels to enjoy such activities you will get more out of life.

Change your perspective on life

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We will always have problems, challenges and obstacles on our path; no denying that. Your attitude towards such challenges and frustrations all comes down to your attitude in how you perceive the situation at hand. Ask yourself if the situation will really matter in a week and even five years down the track. Chances are it will not. This will eliminate any unnecessary stress, and thus giving you more time out for leisure and lifestyle activities.


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You only need to meditate at least five minutes a day in the morning. Find a quiet spot and allow each area of your body to relax. Focus on your breathing, and if any chatter comes to your mind; just acknowledge it in a "thanks for sharing" kind of manner. You will naturally have more energy to attend those film festivals and events in your nearest city. You will feel calmer and more at peace if you keep persisting with your meditation practice on a daily basis. To discover the right meditation technique for you, find a suitable course and go for it. Through meditation great things also manifest for you quite quickly.

Eat a balanced diet

We know our five food groups, and what we should be eating on a daily basis. Colourful foods such as fruit and vegetables are necessary components of our diet. You can have some chocolate stored in your freezer to overcome any cravings. When chocolate is frozen you generally are less inclined to binge on it. Two bites (a small milky way bar) is all you really need to overcome your sugar craving to keep your body satisfied.

Drink plenty of water

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This is the only drink I predominantly drink. Even if you occasionally eat foods that aren't so great for you, water is a powerful tonic that helps to cleanse you. Water is absolutely refreshing. If you are constantly hungry, try drinking plenty of water first. Aim for two litres a day, if not more if you can.


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Our bodies need to move constantly. For shorter trips, walk instead of catching the tram or the bus. Modify your exercise routine if you get bored with the same exercise day in and day out. You do not necessarily have to join a gym unless you really want to. Gyms are great as they give you variety and make you accountable to attend (in most cases) as you are paying for the right to exercise. Exercise in the morning, and you will feel right and fantastic for the rest of the day. The feel good endorphins that exercise produces sets you up for a healthy, productive and happy day ahead.

Rest and Relaxation

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No matter how fit and healthy we are; if our bodies are sending out signals that we are tired; we must listen to them. All work and no play isn't much fun. It is okay to rest and just be a human being rather than a human doing for a change. Sleeping in once in a while is fine.

Watch those credit cards

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There have been numerous studies that have shown that a person's energy levels is in proportion to the level of credit card debt they have on board at any given moment. It is interesting to notice that kilos have dropped in some of my health coaching clients the moment their credit card debt is reduced. The plastic is okay to use provided the balance is paid off in full. Paying a small amount of interest is okay, however when the monthly interest gets to $60 and above, you have to question whether or not having a credit card is really worth it? Leave it at home, chop it up or freeze it if you have to prevent yourself from using it in excess. Debt (bad consumer debt such as credit cards) is one of the main causes of stress that impacts your leisure time; the quality of your relationships and the fun things you can do on weekends.

Identify what makes you feel good

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Write down a list of the things that you enjoy doing in life and that make you feel good such as walking in the park, going to an art gallery or even having a massage. The key is to engage in one of these activities at least once a week, and do not get into debt by doing this.

Get some sleep

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Some people are lucky and only need four hours sleep, while for many of us we need a good 8-12 hours of quality shut eye. Do not go to bed if your mind is still racing at 100 miles an hour from the day ahead. Read a boring book until you are really tired; then you are ready to go to bed. It is always critical to wake up at the same time every day and go outside for a brief walk first thing. Do not wear any sunglasses. By doing this, you are helping your body recognise that it is now daytime. Shift workers can still find a way of making this work.

Here's to your health and vitality in 2012 and beyond.

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Why? Your health is your number one asset
Your Comment
And for you great London readers out there, think of dollars as pounds for tip # 8. Happy reading Justine :)
by Justine Crowley (score: 3|1116) 3507 days ago
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