Whole Food Revolution

Jet lag is a familiar travel companion when crossing time zones, but understanding its impact can make a difference in how we feel upon arrival. Jet lag happens when the local time at the destination doesn’t match our body’s internal clock, and it typically takes about one day to adjust for each hour of time difference. So, with the 9-hour difference between Rome and Brisbane, I’ll need to actively work to realign my rhythm with Brisbane time.

Matthew Walker, in Why We Sleep, explains the physiological and neurological impacts of jet lag and offers practical advice to minimize its effects. Heading west from Brisbane to Rome felt easier, as staying up later aligns more naturally with our internal clocks. But traveling eastward means I’ll need to go to bed earlier—a challenge, especially after experiencing Rome’s late-night lifestyle. To help with the transition, here’s my plan to adjust quickly:

1. Start Shifting Before Departure

To prepare, I started adjusting my sleep and wake times a few days before leaving Rome. Gradually moving my sleep schedule closer to Brisbane time—by 1-2 hours each day—will help ease the transition, though I may had to balance this with my travel plans.

2. Sunlight Exposure: Nature’s Clock Reset

Once I arrived in Brisbane, I have prioritized getting morning sunlight. Exposure to natural light is the most powerful way to reset the body’s internal clock to the new time zone. Getting outside early in the day will cue my body that it’s time to be awake, helping reinforce the local rhythm.

3. Limit Light at Night

Just as morning sunlight is essential, I’ll need to minimize light exposure in the evening. I’ll avoid screens and dim the lights a few hours before bed to allow melatonin production, signaling to my body that it’s time for sleep. Reducing artificial light, especially blue light from screens, can make it easier to fall asleep.

4. Use Melatonin Supplements

To cue my body to adapt more quickly, I’ll take a small dose of melatonin about 1-2 hours before my intended bedtime, avoiding high doses to prevent grogginess the next day. This gentle nudge should help me start falling asleep earlier, supporting a faster transition.

5. Keep Consistent Sleep and Meal Times

I’ll stick to a regular sleep and meal schedule based on local time. Eating at Brisbane’s breakfast, lunch, and dinner hours will help align my body’s metabolic rhythm with the local time, aiding my overall adjustment.

6. Stay Hydrated and Limit Caffeine

To prevent dehydration, which can worsen jet lag, I made a conscious effort to drink water on the plane and continue once I’m home. I’ll limit caffeine to the morning hours, as it can interfere with sleep if consumed too late.

7. Allow Mental Rest and Be Patient

Jet lag can affect short-term memory and focus, so I’ll give myself cognitive downtime. Instead of jumping right into demanding work, I’ll ease into lighter tasks, allowing my brain to adapt to the new rhythm without overwhelming it.

The Journey Back to Brisbane

Adjusting to a new time zone takes time, but by using sunlight, melatonin, hydration, and consistent sleep and meal schedules, I can minimize jet lag’s impact on my body and mind. With each day, these steps should help my body clock gradually align with Brisbane time, so I can feel refreshed and clear-headed sooner rather than later.

I hope these tips make it easier for you to adjust after your long-distance overseas travels too, helping you feel more energized and ready to enjoy each moment.

Friday musings 🤔

Just do nothing; it is impossible.

Sometimes, the answer is to pause. In our busy lives, stepping back may feel impossible, yet it’s exactly what we need to see things clearly.

Just do it; nothing is impossible.

When we approach things with fresh eyes and renewed energy, challenges that once seemed overwhelming can start to feel achievable.

✨ Sometimes, taking a step back helps us see the whole picture—and reveals new paths forward. ✨

Protein is the Key

If you have been in any of our presentations and or workshops you know that we think protein is a key.
A key for what?
A key for health and wellbeing and a tool to combat illnesses.
Which illnesses?
Well, I can’t really answer that only because it would take me hours to sit here and add the list of illnesses that this eating lifestyle can heal and if it does not heal everything, it sure improves the condition significantly. ( if you want to read about my mum’s recovery story from Alzheimer, check here: https://wholefoodrevolution.com.au/alzheimer-doesnt-have-to-be-a-long-goodbye/)
Do we think that protein is the only thing we need to do?
Well, no! you also need to take care of your mindset and change your lifestyle if you want to recover from illness but starting with proteins will make it even easier to take care of your mindset and change your lifestyle because you are simply not going go back again and again to old habits because you are not hungry. . We don’t think you can do any of them on your own ( this is why we are doing what we are doing, combining science, mindset, and lifestyle) so starting with any of them and slowly introducing the other two, will set you up for a new beginning.
I’m usually focusing on mindset because this is what I specialise in but today I would like to answer a question we are asked a lot in our programs.
“That much protein in one day??????????? How????????????????????”
Dr. Nelum says over and over again that women need about 80grams to 100 grams of proteins a day and men need about 100grams to 120 grams a day. Yes, true, it is an average and we are not all built the same and not in the same height or weight but if you consider it a rough estimate, you’ll get the idea. ( another strategy I have heard many years ago was 1.5 times the current weight, so do your own math if you are particular about the exact protein content).

The reason protein is a key is because it has all 9 amino acids that are necessary for your body to say “ Oh, good, I have the nutrients I need. I can close the gate now” and you, my friends, no longer feel hungry.

Hunger is a small panic attack that makes a lot of trouble, physically and emotionally. It is chemical and as long as this is not managed properly ( emotionally or physically) you are in trouble.

The reason protein is a key is because it allows us to manage the hunger. Consuming proteins does many other good things, but as I said before, first, we need to stop hunger. With this key, we close the desire to eat more and more and more and the food that gives us no nutrients and allows the body to heal. When the defence mechanism is shut, the body can access the healing stage.
So, how? How on earth can we eat so many proteins every day?
We get that question over and over again.

This week, I had a talk to a family member, and she was struggling with that question very much. So, I have decided to use the trick I share in our workshops with our participants. Use technology. So, I went to one of the AI programs and asked for meals that has roughly 50 grams of proteins and this is what it gave me.
How?
Easy, because apart from the Salads in this list, I personally would add fresh salad to all the meals and with a high protein sauce, which would make it even higher. ( read below a list of sauces I found, in the exact same strategy)

Grilled Chicken Caesar Salad:
• Grilled chicken breast (200g) - Approx. 40g protein
• Romaine lettuce (100g)
• Parmesan cheese (30g)
• Caesar dressing (2 tablespoons)
• Protein Content: Approximately 50 grams
2. Salmon and Asparagus Bake:
• Salmon fillet (200g) - Approx. 40g protein
• Asparagus spears (200g)
• Olive oil (1 tablespoon)
• Lemon juice (1 tablespoon)
• Protein Content: Approximately 40 grams
3. Beef Stir-Fry with Broccoli:
• Beef sirloin strips (200g) - Approx. 40g protein.
• Broccoli florets (200g)
• Soy sauce (2 tablespoons)
• Garlic (2 cloves, minced)
• Ginger (1 teaspoon, minced)
• Protein Content: Approximately 40 grams
4. Tuna Avocado Salad:
• Canned tuna (150g, drained) - Approx. 30g protein
• Avocado (1 medium)
• Cucumber (100g)
• Cherry tomatoes (100g)
• Olive oil (1 tablespoon)
• Protein Content: Approximately 30 grams
5. Turkey and Spinach Omelette:
• Turkey breast slices (100g) - Approx. 30g protein
• Spinach (100g)
• Eggs (3)
• Cheese (30g)
• Protein Content: Approximately 30 grams
6. Baked Chicken Thighs with Brussels Sprouts:
• Chicken thighs (300g, bone-in, skin-on) - Approx. 50g protein
• Brussels sprouts (200g)
• Olive oil (1 tablespoon)
• Garlic powder (1 teaspoon)
• Protein Content: Approximately 50 grams
7. Shrimp Zucchini Noodles:
• Shrimp (200g, peeled and deveined) - Approx. 40g protein.
• Zucchini (300g, spiralized)
• Garlic (2 cloves, minced)
• Butter (1 tablespoon)
• Protein Content: Approximately 40 grams
8. Ground Beef Taco Salad:
• Ground beef (200g, cooked) - Approx. 40g protein.
• Lettuce (100g)
• Avocado (1 medium)
• Cheddar cheese (30g)
• Salsa (2 tablespoons)
• Protein Content: Approximately 40 grams
9. Pork Chop with Cauliflower Mash:
• Pork chop (200g, boneless) - Approx. 40g protein
• Cauliflower (300g, cooked and mashed)
• Butter (1 tablespoon)
• Heavy cream (2 tablespoons)
• Protein Content: Approximately 40 grams
10. Eggplant Parmesan:
• Eggplant slices (300g) - Approx. 10g protein
• Mozzarella cheese (100g)
• Marinara sauce (200g)
• Parmesan cheese (30g)
• Protein Content: Approximately 10 grams
11. Sliced Roast Beef Wrap:
• Sliced roast beef (200g) - Approx. 40g protein.
• Lettuce leaves (100g)
• Cream cheese (50g)
• Mustard (1 tablespoon)
• Protein Content: Approximately 40 grams
12. Grilled Steak with Asparagus:
• Steak (200g) - Approx. 40g protein.
• Asparagus spears (200g)
• Olive oil (1 tablespoon)
• Salt and pepper (to taste)
• Protein Content: Approximately 40 grams
13. Chicken Alfredo with Broccoli:
• Chicken breast (200g) - Approx. 40g protein
• Broccoli florets (200g)
• Heavy cream (100ml)
• Parmesan cheese (30g)
• Protein Content: Approximately 40 grams
14. Baked Cod with Spinach:
• Cod fillet (200g) - Approx. 40g protein.
• Spinach (200g)
• Lemon juice (1 tablespoon)
• Garlic (2 cloves, minced)
• Protein Content: Approximately 40 grams
15. Zesty Lemon Garlic Chicken Wings:
• Chicken wings (400g) - Approx. 40g protein
• Lemon juice (2 tablespoons)
• Garlic (2 cloves, minced)
• Paprika (1 teaspoon)
• Protein Content: Approximately 40 grams
1.
Avocado Ranch Dressing:
• Ingredients: Avocado (1 medium), Greek yogurt (100g), ranch seasoning (to taste), lemon juice (1 tablespoon), water (as needed for consistency).
• Protein Content: Approximately 5 grams per serving.
2. Tahini Sauce:
• Ingredients: Tahini (50g), lemon juice (2 tablespoons), garlic (1 clove, minced), water (as needed for consistency), salt (to taste).
• Protein Content: Approximately 7 grams per serving.
3. Greek Yogurt Tzatziki:
• Ingredients: Greek yogurt (200g), cucumber (1 medium, grated, and drained), garlic (1 clove, minced), lemon juice (2 tablespoons), dill (1 tablespoon, chopped), salt and pepper (to taste).
• Protein Content: Approximately 10 grams per serving.
4. Spicy Chipotle Mayo:
• Ingredients: Mayonnaise (100g), chipotle peppers in adobo sauce (2 peppers, minced), lime juice (1 tablespoon), garlic powder (1 teaspoon), salt (to taste).
• Protein Content: Approximately 3 grams per serving.
5. Creamy Garlic Parmesan Sauce:
• Ingredients: Heavy cream (200ml), grated Parmesan cheese (50g), garlic (2 cloves, minced), butter (2 tablespoons), salt and pepper (to taste).
• Protein Content: Approximately 15 grams per serving.
6. Almond Satay Sauce:
• Ingredients: Almond butter (100g), coconut milk (200ml), soy sauce (2 tablespoons), lime juice (2 tablespoons), garlic (1 clove, minced), ginger (1 teaspoon, minced).
• Protein Content: Approximately 8 grams per serving.
7. Sunflower Seed Pesto:
• Ingredients: Sunflower seeds (100g, toasted), fresh basil leaves (50g), garlic (2 cloves, minced), olive oil (100ml), nutritional yeast (2 tablespoons), lemon juice (1 tablespoon), salt and pepper (to taste).
• Protein Content: Approximately 10 grams per serving.
8. Coconut Curry Sauce:
• Ingredients: Coconut milk (400ml), curry powder (2 tablespoons), garlic (2 cloves, minced), ginger (1 teaspoon, minced), red chili flakes (1 teaspoon), salt (to taste).
• Protein Content: Approximately 5 grams per serving.
9. Sesame Ginger Dressing:
• Ingredients: Sesame oil (50ml), rice vinegar (50ml), soy sauce (2 tablespoons), ginger (1 teaspoon, minced), garlic (1 clove, minced), honey or low-carb sweetener (1 tablespoon), water (as needed for consistency).
• Protein Content: Approximately 3 grams per serving.
10. Buffalo Blue Cheese Dip:
• Ingredients: Cream cheese (200g), sour cream (100g), blue cheese (100g), hot sauce (50ml), garlic powder (1 teaspoon), salt and pepper (to taste).
• Protein Content: Approximately 8 grams per serving.
11. Creamy Cilantro Lime Dressing:
• Ingredients: Sour cream (100g), mayonnaise (100g), fresh cilantro (50g, chopped), lime juice (2 tablespoons), garlic powder (1 teaspoon), salt and pepper (to taste).
• Protein Content: Approximately 5 grams per serving.
12. Basil Pesto:
• Ingredients: Fresh basil leaves (100g), pine nuts (50g), grated Parmesan cheese (50g), garlic (2 cloves, minced), olive oil (100ml), lemon juice (1 tablespoon), salt and pepper (to taste).
• Protein Content: Approximately 7 grams per serving.
13. Cilantro Lime Avocado Sauce:
• Ingredients: Avocado (1 medium), fresh cilantro (50g, chopped), lime juice (2 tablespoons), garlic (1 clove, minced), water (as needed for consistency), salt and pepper (to taste).
• Protein Content: Approximately 4 grams per serving.
14. Creamy Lemon Dill Sauce:
• Ingredients: Greek yogurt (200g), fresh dill (50g, chopped), lemon juice (2 tablespoons), garlic (1 clove, minced), salt and pepper (to taste).
• Protein Content: Approximately 10 grams per serving.
15. Green Goddess Dressing:
• Ingredients: Greek yogurt (200g), fresh parsley (50g, chopped), fresh chives (25g, chopped), lemon juice (2 tablespoons), garlic (1 clove, minced), salt and pepper (to taste).
• Protein Content: Approximately 8 grams per serving.

So, here you have it.
No need to ask, “How on earth can I eat so much protein in one day?” anymore.
I have asked for roughly 50 grams of proteins because I don’t eat breakfast ( I do intermittent fasting) but if you do eat 3 meals a day, you only need a meal with roughly 30 grams of proteins per meal.
It is easy.
Suggestion: One of our workshop participants who is a visual person, took a photo of her meals so she won’t have to calculate the protein content again and again. ( Thank you Deanna!) Do the same. It’ll save you the thinking about it the next time. After two to three weeks, you can make yourself like a restaurant menu with photos of your meals and you’ll just open the menu and pick the meals for today. Easy!!!!!!!!!!!!!!!!!!

Remember, Protein is the key! Use it!
Ronit
The Happiness Coach
https://www.behappyinlife.com
https://www.ronitbaras.com/

From Grove to Bottle: The Art of Fresh Olive Oil

During the final days of my Italian adventure, I had the joy of reuniting with two of my oldest university friends, one of whom is Italian. We spent a few blissful days in a charming village just north of Rome. There, I had the chance to learn about one of Italy’s great treasures: olive oil.

Olive oil is the lifeblood of Italy, and olive trees seem to cover every hillside. Everywhere we went, people used olive oil generously—in salads, drizzled over pasta, as a dip for bread, and even as a finishing touch to soups and stews. My friend’s neighbor, Jenny, owns a small olive grove, and I was lucky enough to experience the olive oil-making process up close.

October is olive harvest season, and just days after Jenny had picked her olives, we joined her at a local mill to see how they would be turned into olive oil. Jenny had collected 475 kilograms of olives, packed into two large crates. At the mill, the olives went through a series of modern steps: washing, decanting, centrifuging, and filtering, all done by a two-phase milling machine to extract the oil.

Quality is everything when it comes to extra virgin olive oil, and temperature is key. To make top-grade oil, the milling temperature must stay below 27°C (80°F), a process known as “cold pressing.” This preserves the oil’s pure flavor and nutrients. Many Italians even call extra virgin olive oil “fruit juice” because it’s made from freshly pressed olives, with no chemicals or other oils mixed in.

Jenny’s olives produced 45 liters of vibrant, green-gold oil. She paid 75 euros for the pressing, and the result was incredible—fresh, fragrant oil with the essence of her grove. Like most small olive grove owners, Jenny would keep most of the oil for her family and friends, sharing it as a true labor of love.

For those of us who buy olive oil, it’s worth checking the label for a harvest date. Olive oil is at its best in the first two years, as it gradually loses flavor and health benefits with age. Choose smaller bottles to keep the oil fresher, and if you’re shopping from the northern hemisphere, look for oil harvested in the previous autumn (October/November) for the freshest taste.

Seeing olives turn to oil was a beautiful experience, from tree to bottle—a true taste of Italy’s heart and traditions.

Friday musings 🤔

Be the type of energy that no matter where you go, you add value to the spaces and lives around you. Your presence has the power to uplift, inspire, and create positive change. Today, let’s commit to being intentional with our energy, bringing light, kindness, and support wherever we go. Small actions, genuine connections – they all make a difference!

Three emoitonal Pain Killers

Pain is not a punishment and we do not need to fight it, especially no with medication because it disturbs the body natural pharmacy to heal itself.
Emotional and physical pain works exactly the same in the body. When we use natural pain killers to heal a physical pain, it has no side effects. When we use natural pain killers to heal an emotional pain, it has no side effects.
Below are 3 “emotional painkillers” that will make pain go away faster.

1. The Rating Technique

The first emotional painkiller is used frequently by nurses and doctors. When you are in a hospital, before giving you your painkillers, the nurse will ask you to rate your pain from 1 to 10 and use this as a guide to determine your dosage.
This makes you develop an awareness of your feeling. If you say that the pain is a 9, the nurse will give you more painkillers and you will feel a bigger relief from them. If you say the pain is 3, the nurse may ask if you can wait a little longer and give you nothing for an hour.
After a while, you also develop resilience to the pain. Because you need to rate it consciously, you compare it to other times and often downgrade your initial (“gut”) rating. After enduring level-3 pain for a while, it seems like nothing bad, and your level-9 pain may seem lower, simply because you have experienced it before and survived.
So, when you have emotional pain, always ask yourself first, “How much pain am I feeling on a scale of 1 to 10?” This will send a message to your body’s pharmacy that you need painkillers, and the rating will determine what dosage you need.
At first, this might sound strange to you, but if you do it with every feeling of pain, the clutter will ease, because over time, you train the inner pharmacy to work with you and help you in time of need. It will be very tempting to rate everything as a 10, but over time, you will be able to feel the difference between “disappointed 10” and “disappointed 5” and you will stop overusing the pharmacy.
A nice “bonus” of this approach is eliminating the panic of pain. People often think “I should never be in pain”, so when they hurt, they have an additional feeling of “I should not be feeling this way. This is wrong. This is horrible”. By going through the mindful rating of the pain, this panic often goes away, and without it, things seem a lot better and more hopeful.

2. Meditation

When we lived in Thailand, I bought Gal ( my husband) a book about meditation. In it was a section on overcoming fear as a way to prepare for meditation. According to the book, all the painful feelings, like anger, guilt, jealousy, and sadness, come from fear. It suggested discovering the fear behind the feeling and experiencing it fully.
Gal decided to work on his agitation when he was hungry. Gal used to eat e a lot (lucky him, we could never see it on him). I had known him since we were 16 and he had always eaten double portions and even cleaned all our plates. When he was hungry, he became agitated and snappy, and did not relax until he has had something to eat.
The book said he had to stay in the state of emotional pain until he came out of the other side. This form of therapy is very useful and effective, because for most people, the “fear of the wolf” is greater than the “wolf” itself.
The idea is to let the pain go through your body and embrace it. Examine it from all aspects. How does it feel? What does it smell like? What does it sound like? What does it look like? What thoughts does it trigger? What is the worst thing that can happen from it?
So, one day, Gal sat in the car (his driver was driving, and traffic was as slow as always, so he had plenty of time) and felt his hunger. After 20 minutes, it stopped, and he realized he had never waited that long before.
Since then, Gal changed his eating habits and can wait for the next meal without losing his mind.
Every person practicing fasting can relate to this strategy. If you haven’t tired it, it is a good place to start.

But pain is like water. It finds a way to push through any seal. There’s no way to stop it. Sometimes you have to let yourself sink inside of it before you can learn how to swim to the surface.
Katie Kacvinsky

3. Strengthening Your Belief System

This strategy deals with pain by developing beliefs that increase our pain threshold or reduce the intensity of our response to pain. For example, if I believe that “This too shall pass”, I will be able to manage pain better than by thinking “Why did it happen to me?” or “This is too much, and I can’t handle it”.
Things we say to ourselves can increase or decrease our pain. What we need to do is examine our thoughts, feelings and reactions and change them to better ones. When we understand that thoughts, feelings, and beliefs have chemical representations, we can regulate the function of our pharmacy.
Here is an example of how the regulation works (or stops working). If we believe that a big pain is “the end of the world”, our inner pharmacist gives us a big dosage of painkillers. If we believe that a small pain is also “the end of the world”, the pharmacist gives us again a big dosage. It works like “crying wolf”. After a while, the pharmacist cannot trust our judgment about the quantity of painkillers, so it stops giving them to us.
Some beliefs, thoughts and feelings can increase pain and others can decrease it. In Buddhism, the definition is simple. If a thought brings you pain, it means you have an attachment to this thought and you have conditioned yourself to depend on it. If you want to stop the pain, you have to get rid of the attachment.
For example, if you are overweight and ashamed of it, you need to understand that the weight is not the cause of your weight but your expectation that you can eat sugar and carbs and junk food and still be slim that is the source of the pain.
Expectations must match your life. In fact, according to Buddhism, the only thing you can expect is… for things to be exactly the way they are, this is called “ accepting”
When you learn to accept the true nature of things, not the way you expect them but how they manifest in your life, you change your life from pain to pleasure. You eliminate the source of the pain and move into a mode of action to match the expectation to life and not the other way.

Change the expectations and your pain will go away. This is done by working on your belief system.
Positive self-talk is to emotional pain as pain pill is to physical pain.
Edmond Mbiaka

Three pain killers to bring your body healing and peace. Totally free of chemicals and with no side effect and they are also free.
Be happy,
Ronit
The Happiness Coach
https://www.behappyinlife.com
https://www.ronitbaras.com/

The Magic of Movement: How Exercise and Muscle Building Protect Your Brain

In our modern world, technology has made life so convenient that we barely have to move to get what we need. But our bodies and brains weren’t built for this sedentary lifestyle. For millions of years, humans were constantly on the move, which shaped our ability to think, plan, and survive. Physical activity helped our ancestors develop sharper minds and continues to play a crucial role in maintaining brain health today.

While we’re on the theme of exercise and muscle building, let’s talk about the incredible benefits of movement on the brain. The latest research shows that exercise is one of the most powerful tools we have to protect our brains. Movement helps in five key ways: controlling inflammation, increasing insulin sensitivity, improving blood sugar control, expanding the memory center of the brain, and boosting levels of BDNF (a protein that supports brain cell growth).

Studies reveal that even simple exercises like walking can significantly benefit brain health. For example, one study involving older adults showed that those who participated in regular walking exercises experienced an increase in the size of their hippocampus (the brain’s memory center) and higher levels of BDNF, compared to those who only stretched.

Building muscle through strength training adds even more brain-boosting benefits. It not only supports cognitive function by improving blood flow to the brain but also helps prevent age-related brain shrinkage. Strengthening your muscles, especially as you age, creates a positive impact on your ability to think, focus, and stay sharp.

Exercise doesn’t just help you think better—it can actually reduce your risk for Alzheimer’s and other forms of cognitive decline. Research from Rush University found that just 20 minutes of physical activity per day can lower your risk of Alzheimer’s. And in another study, participants who exercised three times a week saw a significant improvement in blood sugar control, lowering their risk of diabetes.

The best part? You don’t need intense workouts to see results. Gardening, household chores, or even a short walk can make a difference. Regular movement reduces inflammation, balances blood sugar, and even helps control your appetite by increasing levels of BDNF.

So, next time you think about skipping exercise, remember—it’s not just about staying fit, it’s about keeping your brain sharp, healthy, and resilient. Start small, stay consistent, and keep moving for a healthier mind, body, and stronger muscles!

For everyone who needs something to nibble.
Hugs
Ronit

Skip the store-bought and make your own keto granola bars! Crunchy, nutty, and delicious, these bars come together in 30, Perfect for a quick breakfast or snack on the go! 🥜🔥

Stepping out of your comfort zone allows you to grow in ways you never imagined!

It pushes you to confront your fears, expand your horizons, and discover strengths you didn’t know you had.

I love to travel, especially with family and friends. Our trips are always filled with laughter and a bit of mischief, making unforgettable memories together. As you may have seen, I’ve been doing 10 squats anywhere, anytime during my travels through Italy. My ‘Squat for Strength’ campaign is all about raising awareness of how crucial it is to build and maintain muscle as we age.

At each destination, I’ve done squats—sometimes alone, other times with whoever I’m with—often in busy, public spaces. And here’s the surprising thing: no one even notices! Everyone is wrapped up in their own world. But when I ask someone to join me, not a single person says no. They always light up, join in, and have the biggest smiles on their faces.

That inspired me to take it a step further. I’ve started asking total strangers to join me in public places like street festivals and restaurants. Honestly, it’s nerve-wracking to put myself out there like this. But stepping out of my comfort zone has been eye-opening. People respond with joy, laughter, and connection—transforming what could be an ordinary moment into something memorable.

Stepping outside your comfort zone doesn’t just build confidence, it fosters personal growth. It teaches you to embrace discomfort, allowing you to become more resilient, adaptable, and open to new experiences. When you challenge yourself, you discover that you’re capable of so much more than you realized. Every time I push myself to approach someone or squat in a public place, I’m reminded that it’s not about what others think—it’s about living fully and authentically.

What I’ve learned is that this campaign transcends age, gender, and background. It connects people across generations and cultures because strength and health matter to everyone.

On a personal level, this experience has boosted my confidence, made me less self-conscious, and taught me the value of doing what feels right for me, no matter where I am. Stepping outside your comfort zone isn’t just about facing fear—it’s about discovering the joy, connection, and growth that come with it. It’s in those moments that you truly thrive.

What do you think?

Friday musings 🤔

Whatever you decide to do today, make sure it makes you happy. Life isn’t about checking off boxes or meeting expectations—it’s about finding what fills you with joy and peace. When you choose the things that truly bring happiness, you nourish your soul and inspire those around you. So, pause today and listen to your heart. Take small steps or bold leaps toward what excites you, knowing that your happiness is your greatest gift to the world. At the end of the day, it’s the moments of genuine joy that matter most. Choose them every chance you get.
Have a wonderful weekend ❤️