Transcending Minds

It's been a minute... having spent most of 2020 and 2021 in lockdown, we took quite the break but I wanted to reignite our social media presence once again so we would like to hear from you all...

What would you like us to post about?

- Inspiration
- Motivation
- Tips to creating changes
- Memes and fun content
- Something else

Please comment below

With Victoria (Australia) going into Stage 4 Lockdown, including nightly curfews and restrictions on leaving the house, we have come up with some activities to keep you moving during this period!

Stage 4 Lockdown: 25 out-of-the-box exercise ideas inside…

Hi everyone,

Darryn and Chris here to let you know that research shows that regular dieting is a waste of time and energy. Don’t believe me? Read on to find out why…


WHY AM I DISSING ON DIETING?

According to Dr. Mark Hyman, functional medicine doctor, Director of the Cleveland Clinic Center for Functional Medicine and New York Times bestselling author of “Ultrametabolism” and “Ultrawellness” most diets predictably fail because of 5 reasons...

- You try to exercise your willpower to control your appetite instead of understanding there is a science behind hunger

- Your focus is too much on counting calories

- Your diet consists of all low-fat foods

- Your weight is actually affected by hidden reasons that require medical attention

- You lack a solid health and weight loss plan to guide you on your journey


Dr. Hyman also says that when the average dieter loses weight, they lose muscle AND fat.

But once they regain the weight, they gain back only the fat… which will ultimately slow down your metabolism.

Boooo! That’s not what we want!

HOW CAN I SUCCEED WITH MY HEALTH WITHOUT DIETING?

Here are 5 success tips that will keep you in peak health without dieting:

1. Eat enough whole fresh food to satisfy your appetite (your body will be less hungry because it’s fully nourished)

2. Eat protein for breakfast to boost your energy for the day

3. Eat your last meal three hours before bedtime to give your system time to digest before sleep

4. Make low-glycemic foods your diet staple such as nuts, seeds, chicken, and fish so your blood sugar stays level

5. Eat good fats at every meal such as avocado, nuts, seeds and olive oil (healthy fats are your friend, not your enemy)


WHAT DO I DO NOW?

In our health coaching practice, we help our clients learn how to lose weight, gain energy, and feel better than ever… without dieting. That’s huge!

If you want to take control of your health the right way and make a commitment to being the healthiest and happiest version of yourself, then click here now to schedule a time to talk with me today!

Your first consultation with us is always FREE. Why? It gives you a chance to find out what it's like to work with us and gives us a chance to get to know you.

To your health!

If you're stuck in lockdown and want to exercise, check out these FREE POP-UP CLASSES coming this weekend!

THIS FOOD IS NATURE'S LOVE DRUG

So there’s a reason that chocolates are the most popular Valentine Day gift and that the word “chocolate” is pretty much synonymous with the word “romance”.

Click the below link for more information about this amazing natural love drug...

DO YOU LIKE OUR CONTENT?

After you click the link, you will see a SUBSCRIBE button in the top left corner, so you can easily signup to our future mailouts!

https://us4.campaign-archive.com/?u=3275750db135afc1b409f31e2&id=7b2d305b1c

This food is nature’s love drug…

10 HEALTHY ON-THE-GO SNACKS

Did you know that there are really healthy snacks out there that you can eat on-the-go and that are guilt-free?!

Healthy snacks are important for those in-between meal moments because they:

- Sustain your energy from meal to meal
- Stabilize your blood sugar
- Keep your mood steady and focus sharp

Click the below link for our 10 healthy on-the-go snack ideas!

DO YOU LIKE OUR CONTENT?

After you click the link, you will see a SUBSCRIBE button in the top left corner, so you can easily signup to our future mailouts!

https://us4.campaign-archive.com/?e=f18c1a9276&u=3275750db135afc1b409f31e2&id=061d819247

10 healthy on-the-go snacks inside...

HOW TO FIND THE PERFECT DIET FOR YOU

You’ve probably heard the statistic that 95% of dieters can’t keep the weight off, and when they gain it back they often gain MORE than they weighed before.

Research has proven that dieting can backfire AND mess up your metabolism.

Click the below link for our 10 ways to start discovering the perfect diet for you… because you won’t find it in any diet book!

DO YOU LIKE OUR CONTENT?

After you click the link, you will see a SUBSCRIBE button in the top left corner, so you can easily signup to our future mailouts!

https://mailchi.mp/3b2388286d2a/how-to-find-the-perfect-diet-for-you

How to find the perfect diet for you…

10 TIPS TO BEAT THE WINTER BLUES

Depending on where you live - New York City versus Los Angeles or Melbourne versus the Gold Coast - winter will either be something you dread or something that passes you by without noticing.

But what can you do to combat winter? Click our link below and read our 10 Tips to Beat the Winter Blues!

DO YOU LIKE OUR CONTENT?
After you click the link, you will see a SUBSCRIBE button in the top left corner, so you can easily signup to our future mailouts!

10 tips to beat the winter blues!

CELEBRATION & APPRECIATION POST

Hi everyone, Darryn Milan Medjeri here from Transcending Minds.

I would like to take this opportunity to congratulate and celebrate the achievements of Poornima Venkatesh.

WHAT HAS POORNIMA ACHIEVED?

Poornima originally came to me with the goal of losing weight, and within her first session, we were able to identify that the inability to lose weight was only symptomatic to some deeper root causes.

Throughout the 12 Week Program, we were able to deal with her issues around anxiety, self-love, a lack of confidence, and self-sabotage, and together we developed healthy strategies that Poornima can use so that she can maintain her success well into the future.

When I talk to Poornima now, she is full of confidence, full of self-love, approaches her life with a positive mindset of gratitude, and tackles challenges head-on. I can't wait to see what her future accomplishments are!

Please help me show your appreciation and congratulations to Poornima by giving some love to this post!

WHAT DOES POORNIMA THINK ABOUT THE PROGRAM?

Please read this beautiful testimonial from Poornima:

"Milan, my all-time favourite person, is so adorable. Working with Milan helped me to overcome my anxiety and negative emotions. His no judgement nature helped me to reveal all my inner feelings and his suggestions and guidelines are so consoling. Milan helped me to build my self-confidence and love myself which opened me to grow further. I would heartfully recommend Milan to anyone who wants to rebuild themselves to a strong and confident person."

WANT TO KNOW MORE?

We are offering your initial consultation free of charge. This gives you a chance to see what it is like to work with us, and it gives us a chance to get to know you better.

If you'd like to book your initial consultation, please say 'YES' in the comments below and I will reach out to you to set a time.

Have an amazing Transformation Tuesday. Darryn & Chris from Transcending Minds.

7 DAYS OF MINDFULNESS - DAY 7: GET OUTSIDE

Being outdoors gives you a ton of possibilities to take in stimulus around you. Take a walk or simply find somewhere comfortable to sit. Focus on everything around you—what you’re feeling, smelling, hearing. Appreciate the sun on your face or the wind or the sound of the birds.

DAILY MINDFULNESS: Go for a short walk and appreciate the world with childlike wonder. Look at everything as if it's the first time you have ever seen it. Really take in all of your surroundings.

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7 DAYS OF MINDFULNESS - DAY 6: COLOURING

Yes, we said coloring! Even if you don’t have kids to color with, there’s a reason adult coloring books have boomed in popularity lately. Coloring can be a calming activity where you can either let your mind wander or focus in on what you’re doing. It also allows you to exercise the part of the brain that improves focus and concentration.

DAILY MINDFULNESS: Spend some time colouring in, without judgement. This means it's not about the colour selection or how well you colour, it's about allowing yourself to enjoy the act of colouring in.

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7 DAYS OF MINDFULNESS - DAY 5: CHOOSE AN AFFIRMATION

Affirmations have the power to change our thinking. Your subconscious is constantly listening to the words you say, either in your mind or out loud. It treats these as a command. So when people say "watch your thoughts", they aren't wrong. Choose your words wisely and practice this daily to really reap the benefits.

Here’s a list of examples:

I am calm.

I am peaceful.

I am strong.

I know and accept myself.

I appreciate my life.

I treat others with respect and strive to be a good friend (or parent or partner).

I am grateful for this moment and take in what the world is offering me.

DAILY MINDFULNESS: Choose an affirmation that you can repeat to yourself that speaks to something you want for your life, and repeat it either out loud or in your head as you breathe.

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7 DAYS OF MINDFULNESS - DAY 4: SCAN YOUR BODY

Sometimes we don’t really pay attention to our bodies until we’re alerted that something’s wrong. Completing a body scan will help you tune in to how you feel and what’s going on with your body. As you do this exercise, take your time and notice and tightness or soreness in your body. Do not judge it, simply notice it.

DAILY MINDFULNESS: Sit in a relaxed position, close your eyes and then slowly scan your body from the top of your head down to the tip of your toes, bringing your awareness and attention to each section of your body.

7 DAYS OF MINDFULNESS - DAY 3: CHEW SLOWLY

Yes, we’re serious! Eating is something we often do too quickly, but it’s a good chance to connect with our bodies and enjoy what’s happening in the moment. Chew slowly, savoring the taste of your food and appreciating how you’re fueling your body. Not only is this better for your digestion, but you’ll also enjoy your meals and be more present at meals with friends and family.

DAILY MINDFULNESS: As you eat, try to use all the senses: look at your food and all the colours and textures, smell your food and all the aromas in it, taste all the flavours on the different areas of your tongue, feel the different textures as you chew and listen to the sounds it makes while you chew.

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7 DAYS OF MINDFULNESS - DAY 2: DEEP BREATHING

Breathe in. Breathe out. We do this all day, every day without a thought. Ask yourself this - when was the last time you took a deep breath? Probably not as frequently as you think. I would venture to say only a few times a day. But did you know that deep breathing is one of our easiest, most convenient and natural tools to combat issues like stress and anxiety, reduce pain, high blood pressure and even aide in digestion?

So why should you do this? Simply put - extra oxygen does wonders for the body and mind. It cleanses, opens and soothes different parts of our being and is overall something extremely healthy we can all do. Here are a few benefits to deep breathing:

1) DECREASES STRESS AND INCREASES CALM - When you become stressed or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately communicates with the brain to relax. Deep breathing also ups your endorphins, the “feel good” chemical.

2) RELIEVES PAIN - As stated above, deep breathing triggers the release of endorphins, which not only helps create a "feel good" feeling, but also combats pain.

3) STIMULATES THE LYMPHATIC SYSTEM (Detoxifies the body) - Breathing releases carbon monoxide, which is important to fully release. Actually, breathing is in charge of 70% of cleansing the body of toxins (the other 30% is through bladder and bowels.) If you do not breathe fully, your body must work overtime to release these toxins.

4) IMPROVES IMMUNITY - When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently. Essentially, the cleaner the blood, the harder it is for illnesses to stay put in your system.

5) INCREASES ENERGY - The more oxygen that is in the blood, the better our body functions. It also improves our stamina.

6) LOWERS BLOOD PRESSURE - As your muscles relax, this allows your blood vessels to dilate, which improves circulation and lowers blood pressure. Deep breathing also slows and regulates the heart rate, which also helps with lowering your BP.

7) IMPROVES DIGESTION - The more you breathe deep, the more healthier blood flow you will produce, which in turn promotes your organs to function more effectively, including your intestines.

8) HELPS SUPPORT CORRECT POSTURE - Next time you breathe in, notice that you simultaneously lengthen and straighten your spine. In order to take a deep breath in, your lungs take up maximum space, your diaphragm pulls down, so in turn your torso straightens in order for this to be possible.

Now, deep breathing is something that is unnatural for your body to do, so just like learning any new skill, it takes practice! Try to incorporate one breathing exercise each day.

DAILY MINDFULNESS: Close your eyes and take a few deep breaths, letting them out slowly. Breathe in through your nose, listening and feeling your breath moving in and out. Focus only on the breathing. If your mind starts wandering (and it probably will) just gently bring your attention back to your breath. Start by doing this for one minute, and extend your time as you practice.

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7 DAYS OF MINDFULNESS - DAY 1: STRETCH

Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. Consistently moving joints through their full range of motion three to five days per week, can also decrease the risk of injury when performing activities of daily living and ease pain from chronic conditions such as: back pain and osteoarthritis.

Stretching may affect your mind as well as body. When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer.

DAILY MINDFULNESS: Stretch your arms and legs slowly, for 10 seconds each. Notice how it feels to move your muscles, notice any tightness, and enjoy the feeling. You may even want to find an easy yoga routine to do each morning.

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7 DAYS OF MINDFULNESS

Mindfulness gives us the power to pay attention to how we’re feeling and what we’re thinking without judging whether those thoughts or feelings are right or wrong. It allows us to fully experience life as we’re living it and remain present, yet motivated.

You might be wondering what the best mindfulness activities are, and how can you incorporate them into your life. We will be posting a new activity for you to try each day over the next 7 days.

Mindfulness is an important practice that can improve many areas of our lives including relieving stress, addressing symptoms of disease, improving sleep, and much more. Consider these powerful statistics about how mindfulness can positively affect our lives:

According to a 2013 Massachusetts General Hospital study, 93 individuals diagnosed with generalised anxiety disorder who were randomly assigned to an 8-week group intervention with mindfulness-based stress reduction had a significant reduction in their anxiety symptoms.

The National Center for Biotechnology Information found that mindfulness meditation has been shown to reduce symptoms of post-traumatic stress disorder 73 percent of the time.

A study published in Psychological Science found that, “cultivating mindfulness is an effective and efficient technique for improving cognitive function, with wide-reaching consequences.”

And that’s just a small glimpse at the power of mindfulness!

If you haven’t practiced mindfulness before, it can be intimidating. The good news is that while most people associate mindfulness with meditation (and while the two are very similar, meditation is a process that is equally beneficial but does take a lot of practice), we already have all the tools we need to implement mindfulness activities in our lives.

First of all, let’s cover what mindfulness is. Being mindful simply means that you pay attention to what’s happening around you, what you’re doing, and the space that you’re moving through in the world. In a nutshell, mindfulness means being fully present and not distracted by other things going on around you.

If this isn’t something you already do regularly, you can teach yourself mindfulness! You simply need to learn some small steps you can take that will help you cultivate mindfulness in any situation.

We’ve created a list of 7 of our favourite activities that will help you learn the art of mindfulness. Best of all, they’re simple and won’t take much time out of your day.

So stay tuned each day as we give you a new activity to try over the next 7 days.

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13 WAYS TO BOOST YOUR CONFIDENCE - DAY 13: And Last But Not Least…Smile

It may sound silly, but practice flashing that winning grin of yours the next time you’re struggling in the belief department.

The power behind the human smile has been the subject of many studies, and it’s been shown to make us feel better and seem more competent, among other things (Google “The Hidden Power of Smiling” by Ron Gutman and see what pops up).

You’ll be surprised at the internal shift you can create through this simple act!

CONFIDENCE BUILDING EXERCISE: Next time you’re feeling insecure, try smiling. Notice how the act of smiling changes your feelings about the situation.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 12: Enlist a Cheerleader

No, we don’t mean the acrobatic kind! We’re talking about the people in your life who are positive, encouraging, and inspire you to be the best version of you.

Surrounding yourself with people who support, uplift, and “get” you is an excellent motivator and confidence booster.

CONFIDENCE BUILDING EXERCISE: Write down who your cheerleaders are and why.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 11: Say Sayonara to Comparison

Comparison isn’t just the thief of joy, it’s the thief of confidence. When you spend all your time comparing yourself to others, you open the door for self-doubt. You start to question your own abilities and talents. It’s no good!

So make a point to unfollow or keep your distance from anyone in your life that you’re engaging in unhealthy comparison with.

CONFIDENCE BUILDING EXERCISE: Make a list of people you’ve caught yourself engaging in unhealthy comparison with and actions you’ll take to protect your boundaries.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 10: Walk the Talk

If you don’t feel confident yet, there’s a lot to be said for dressing the part you want to play.

Think about the “you” you visualised in step one and put that vision into action.

Dress in a way that makes you feel like a million bucks (this can be different to everyone, so go with what feels good to you!), pay attention to your posture (the taller you stand, the more confident you’ll feel), and speak clearly and self-assuredly.

CONFIDENCE BUILDING EXERCISE: Write down what “walking the talk” means to you.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 9: Take Time For You

Self-care may not be something that immediately jumps to mind in relation to confidence building; but in truth, it’s hard to feel good about yourself if you aren’t meeting your basic needs.

Your self-confidence is a barometer of your mental, physical, emotional, spiritual, and social health. So make sure you’re adequately tending to yourself by getting enough movement in, creating space for yourself, connecting with others, making time for personal hobbies, etc.

CONFIDENCE BUILDING EXERCISE: Write down five ways you’ll practice self-care.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 8: Help Someone

Helping others is a great way to gain more confidence. Leveraging a personal strength to help someone else 1.) shifts your focus away from your perceived shortcomings to areas you excel in and, 2.) gives you the opportunity to make a meaningful difference in someone else’s life (both of which can do wonders for improving your self-image!).

Give some thought to your top strengths and how you can use those strengths to benefit others.

Act as a mentor to a friend or loved one. Put your strength to use in a volunteer setting. Or consider how you can monetise your strength as a tutor or teacher.

CONFIDENCE BUILDING EXERCISE: Make a list of your strengths and ways you can leverage them to help others.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 7: Celebrate Your Victories

Another easy way to boost your confidence is by recording your wins.

Grab a notebook and aim to keep a daily log of three to five small and large wins you experience each day. The practice of writing your victories down will further ingrain them in your brain.

Plus, you can refer back to all your accomplishments when you encounter rough days (as you will—we ALL do!) to see how far you’ve come and how much you have to be proud of!

CONFIDENCE BUILDING EXERCISE: Write down three to five recent wins in your life (large or small).

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 6: Change a (Small) Habit

There’s nothing like making positive change in your life to give you a newfound sense of confidence!

So think of a habit you’d like to change and tackle it. It can be anything, but make it small and specific so you set yourself up for the best possible success. For example, instead of saying something like “I will go to bed earlier,” say “I will be in bed by 10 pm every night so I can get a full eight hours of sleep”.

Once you’ve mastered it and feel the high of accomplishment, you can move on to something larger.

CONFIDENCE BUILDING EXERCISE: Write down one small habit you want to change and tackle it.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 5: Hit The Books

Likewise, if you’re feeling unconfident in an area you’re not particularly knowledgeable in, devote some time and effort to increasing your competency in that area.

Take a class, join a group, listen to a podcast, visit the local library, or scour the almighty Google to learn more about the topic you’re feeling unknowledgeable about.

Regular practice and study will put you on the path to self-assuredness in no time.

CONFIDENCE BUILDING EXERCISE: Write down one area you’d like to increase your competency in and the steps you’ll take to do so.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 4: Leave Your Comfort Zone … Regularly

A great way to become more confident is to spend more time doing the things you’re feeling insecure about!

It sounds counterintuitive, but embracing our fears is how we work through them. When you do things you’re scared of, those things lose their power over you.

So if you’re afraid of public speaking, for instance, volunteer to read at an open mic night or take the lead on that next work meeting.

And remember: that feeling of discomfort isn’t forever. The more you step out of your comfort zone, the easier it’ll get.

CONFIDENCE BUILDING EXERCISE: Write down one action you will commit to taking to move outside of your comfort zone.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 3: Question Your Inner Critic

If that little naysayer in your head is really giving you grief and making you question everything about yourself, try challenging it with a direct question like: “Where’s the evidence of that?”

Taking a logical approach to the truthfulness of that voice is not only illuminating, but can very quickly identify and help you call “bullsh*t” on the negative self-talk.

CONFIDENCE BUILDING EXERCISE: Write down something negative you’ve been telling yourself that’s hurting your self-confidence and then write down the factual evidence (no opinions!) that this is true.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 2: Utilise Affirmations

We tend to believe what we tell ourselves, which can be a good thing or a bad thing, depending on what our inner voice is saying.

If your inner voice is negative, doubting, or judgmental, using affirmations can actually retrain your brain to think more positively.

If you’re not familiar with affirmations, they’re positive statements that help you set an intention for who you want to be and how you want to feel.

Try reciting an affirmation like “I am confident and courageous” to yourself (silently or aloud) whenever you’re struggling in the confidence department.

Repeat the affirmation over and over to yourself as often as you can, and over time—it’ll become an unconscious belief!

CONFIDENCE BUILDING EXERCISE: Look up positive quotes and affirmations on Pinterest or Google. Write down the ones that speak to you and meditate on them daily. You can write them out over and over as part of your morning routine, or spend a few minutes looking in the mirror and reciting them. This is going to make you feel good and help shift your energy.

13 WAYS TO BOOST YOUR CONFIDENCE - DAY 1: Visualise Your Most Confident Self

Practicing visualisation is a great way to leverage your most powerful weapon (your mind!), change your self-perception, and become the confident you, you desire.

Start by imagining the most confident version of yourself. Create a detailed, highly specific picture in your mind.

- What does that you look like?
- How are you dressed?
- Where are you?
- How do you talk, think, act?

Put as much thought and energy into fleshing out the intricacies of this version of you as if to breathe it into being.

CONFIDENCE BUILDING EXERCISE: Take out a notebook and write down a detailed description of your most confident self. Write for at least 10 minutes and don’t think too much about it. Just write down what you see and don’t question it. Let your imagination go wild!