Work Successfully at Home

Work Successfully at Home. Do you find working at home pleasurable or painful?

 

People who work at home know exactly what’s at stake because more often they find themselves procrastinating and unproductive. I’ve been a working at home myself and I find that these tips are helpful if you are considering working at home or if you are already doing it.

 

1. Planning is everything. To successfully work at home you must plot your schedule at all times. Use planner, post it and calendar or platforms online to help you organize your day or week. I personally use Gmail calendar, I find it easy to use and convenient for me to check wherever I go. Include in your schedule the following: personal development, time with family, kids schedule, walking the dog, cleaning, meal prep, social media, marketing, admin, cold calling and so much more.

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A planner helps me stay focused and directed to things that I need to do for the day and even the week ahead. Not only that, I also make sure that for each task I break it down to something more doable so that I easily have an idea of what I need to do the moment I am faced with a specific task. I also give myself a time frame usually one hour for each task.

 

When you’ve completed a task, don’t forget to show yourself gratitude. Have a break or reward yourself for a job well done! This will get you excited for the next task. When you know that you can do a lot of things at a given time and when you stick to your schedule, you become more efficient.

 

2. Be comfortable. It’s always good to stay comfortable while working at your desk. Make sure you have a good back support and always allocate time to get away from your desk. You shouldn’t get stuck in there all day long, get up and mobilise as soon as you feel your bum burning on your chair, I also walk the dog in between some of my task to get up and get moving.

 

3. Stay Out of the Fridge. It can be tempting to just get up from your desk, walk towards the fridge and get food to eat. However, this should not be the case even if you are working at home. I have a few things to share with you:

 

-DON’T KEEP CREPE IN THE HOUSE!

-Pack your food in advance. Pack healthy meals for yourself like you would for your kids. You need to know what you need to eat in a day and my advice is that you have a personalised eating plan so you will know what you exactly need to eat to fuel you and give you the nutrients needed by the body to perform.

 

-I schedule on my phone when I need to drink water, if I need to have a break and if I need something to eat. I do all these according to schedule which is very efficient for me, it helps me stay on track and productive at all times.

 

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You need to have discipline to make it work! If you can’t work at home well, go find a coffee shop or simply look for an office to get yourself more productive at work. Without a schedule you’ll find that you just keep doing anything and can no longer achieve your daily and weekly goals.

 

For more business tips I’ve currently have 21 Step Program to help other people in the fitness industry. Let’s chat and see if I can help get your business going. Call Chantal on: 0400 107 706

How do YOU Deal with Lifes “Curve Balls”?

From OMG, to Downward Dog on the Beach….

By 9am, LIFE had already thrown me 2 curve balls. My day had been Planned with all GOOD Intentions, and I was in a GOOD mood, until the first curve ball Before 7am. Then, another curve ball thrown at me, resulting me having to GO OFF PLAN, sacrifice my planned walk and YUP, FRUSTRATION LEVELS RISING. How should I deal with lifes curve balls?

Things Happen in 3’s RIGHT?

So when I Rushed into YOGA at 930am (held back by before mentioned 2 curve balls), I was told the session would NOW be held at the beach, I went OMG! This must be the 3rd curveball.

I had a Long sleeve top on, no sunscreen or cap, I only had 1 hour parking (and they were walking around the corner, and OMG I would have to negotiate the sand. YUP>>>> My face said it all, and here the lovely yoga teacher is just looking at me in WONDERMENT, because I’m  Looking at her like THIS IS THE FINAL STRAW! NAH! Not doing it! Lots of work to do, this must be a sign, I’m out of here!

FRUSTRATED !

Walking to the car, I have a STERN CHAT to myself.

Happy Days

Frustrated

What happened to me being a YES Person?

Someone who MAKES SH!T HAPPEN?

And OMG ! I just looked at this chick like it was the END OF THE WORLD, when all she did was ask me to come do yoga on one of Gold Coasts Beautiful beaches!

So, I ran to the car, dug out an old singlet and cap to put on, added some sunscreen and ran down to the beach.

YES ! A YES PERSON!

The Pleasant Teacher says “I’m so glad you changed your mind and joined us”

and, as my usual self would, I told her how I had to have a stern talk to myself about my attitude, and after that, I realised that this was the PERFECT THING for me to be doing after the morning Id had.

COW !

So, on the beautiful Gold Coast Beach, we started Yoga.

and the most Beautiful (and relevant) words came from her mouth >>>>

“Allow the sound of the ocean to Clear your Frustrations. Ground yourself to the Earth”

“Focus on your Inner Breathe and Peace, allowing the imperfect sand and outside NOISE of the world to disappear and not affect your energy and flow” SOMETHING like that! But it all made PERFECT SENSE.

I thought the Sun, Sand, Barking Dogs, Lawnmower and ‘watching’ People would all distract me, But when I focused my Energy on Myself, the outside DRAMA would no longer Upset my FLOW.

We preceded to Downward Dog, Cat and Cow, and Salute to the Glorious sun, and all the BS left my Personal Bubble. YES! I was right where I needed to be.

OMG!

So maybe things happen in 2’s? Or maybe things don’t happen at all, WHEN you DON’T give them Permission to affect you? You HAVE THE POWER over HOW you ALLOW Situations to Make you feel…. For me….. Definitely an Eternal Process. Here is another Blog on:  Changing you Thoughts.

Here are my Top Tips for Avoiding Life’s Curve Balls:

  • Know Who you are and What your Values are, so You cannot be COMPROMISED when Sh!t happens.
  • Don’t be Quick to React, most times, Breathing and Walking away Leads to a BETTER Outcome.
  • Be Self Aware, and Check your Self Talk.
  • Do NOT play the “Blaming Game”. Take Responsibility for your Actions and Inactions.
  • Surround yourself with Like Minded people, who have similar Values and Beliefs, who can Support you, by Pulling you UP.
  • Self – Development = Self – Improvement
  • Exercise is SELF-CARE. SELF-CARE is NOT SELFISH. A Consistent Exercise regime will improve your overall health & wellness, including your mental health. It is the BEST tool for coping with lives curve balls.

PS. The World is NOT Against You!

Sooooooo to Follow on from my Story…

Gratitude-Kindness

Kindness

I came home to find that someone had found my Dogs Tag, and had found our place, and neatly tied it to our front door. I also then received 2 Fantastic OUT OF THE BALL PARK calls. It was as if Id Slipped out of the NEGATIVE REALM, right into the POSITIVE FLOW.

 

Be a Champion on your Worst Day!

 

For more Information on How You can be One of Chantal Gerardys HIGH PERFORMING Clients, please Make a Request HERE 

Or Check Out This Website Further, to see how I can BEST Help YOU

xoxo

 

When is the BEST Time To Start Exercising?

How about Monday? Is Monday the Best Time to Start Exercising?

When is the BEST TIME to Start Exercising? The Perfect answer is NOW. There is really NO good or PERFECT time to Start. Whenever you DO START, it is going to be UNCOMFORTABLE…. as CHANGE is always OUTSIDE OF YOUR COMFORT ZONE = UNCOMFORTABLE:

Starting Requires Change:

  • You have to CHANGE something in order to CHANGE
  • CHANGE isn’t comfortable, as its outside your COMFORT zone
  • YOU will have to take Responsibility for both your Actions and INACTIONS
  • Nothing Ventured Nothing GAINED
  • You can have RESULTS or EXCUSES…. So which is it?
When to Start Exercising

Why do I need to Start Exercising?

Why Do I have to Start Exercising?

  • You are Overweight. You have too much much according to your height, age, gender and weight (I prefer to talk about actual body fat % rather than just kg) Your clothes don’t fit.
  • You are Unhealthy. You get sick frequently, feel sick often, have bowel issue or a professional has told you you have health risks.
  • Poor Performance. You struggle to keep up with everyone else, have limited energy and concentration. You feel weak, listless and may have pain / injury.
  • Sleep. You struggle to fall asleep, or have a bad nights sleep or need to sleep too much.
  • Predisposed to Disease. Poor diet and lack of exercise, water, sleep and outdoor activity can result in disease.
  • Depression. You feel anxious, depressed, don’t want to engage with others, emotional eat or feel uncomfortable in your own skin. Exercise is one of the BEST solutions for mental health issues, including depression, anxiety, poor self image or even lack of confidence
http://vigourdynamicfitness.com.au

Dis-Ease

If YOU Don’t START NOW, You Will have Dis-Ease:

  • No-one got NOWHERE by doing Nothing.
  • You can move TOWARDS your goals or Away from them.
  • The Longer you wait the Harder it is.

You Only Have 1 Body, and YOU Have it Forever:

  • Set a Goal
  • Plan each Day to Include you reaching your goal
  • Surround yourself with like minded people
  • Visually display some powerful affirmations you can focus on
  • Focus on your WHY and WHY you need this
  • Show gratitude for every step along the way

When all else FAILS….. Seek Help from a Professional:

  • Get a full Health check from your GP
  • Find a Personal Trainer who can assess you, and formulate a progressive plan to get you back on the road to optimal health and fitness.

Chantal Gerardy

0400107706

Feeling Like Sh!t? Lacking Energy?

We all NEED Nourishment….. Its what gives us the ENERGY we need to FLOURISH….

YES YES, we gain Nourishment from food…. Macronutrients provide calories for energy, growth, metabolism and other bodily functions. BLA BLA….. and just like different people require different amounts of Macronutrients…. different individuals require different forms of Nourishment. The OVERALL QUALITY of this Nourishment plays an important role in YOUR Energy and Performance.

WHAT ARE YOU TALKING ABOUT Chantal?

Well, if you don’t get the right amount of nourishment, your health, wellness and fitness can all be affected….. Basically…. You will feel like SH!T!

Not only Calories will give you the ENERGY to keep you going. Consider each of these areas, which may be DRAINING the LIFE OUT OF YOU!

* Proper Nutrition
* Hate your JOB
* No YOU time
* Poor Rest/Sleep
* Unsatisfying Relationships
* Physical Health
* Injury
* Finances
* Stuck Indoors / Few Outdoor activities
* No Vision
* Little water
* Poor Breathing

to name a few….

Spend time reflecting on your career, exercise , relationships and spiritual practice. Address deficiencies in any of these areas and change your attitude….

SAY YES TO LIFE!

A clear mindset will give you more energy , and cleanse the body of unnecessary cravings.

Create a Better, Energetic Self: EASY!!!!!!

* Create a Vision Board
* Write SMART Goals
* Write down your NON NEGOTIABLE VALUES
* Plan what your PERFECT day would look like (include everything your heart desires)
* Eat Healthy
* Prioritise YOU time
* Nurture your relationships (or get rid of them)
* DOWNSIZE! There was nothing more SATISFYING FOR ME, than the freedom I got from simplifying my finances and budgeting (Mike Coopermaybe you can help here?)
* Get your 7 hrs sleep, or a 20min power nap daily. There are great apps for this!
* Meditate or do Yoga
* Work on your Personal Development daily (reading, youtube, coaches etc)
* Surround yourself with like-minded people (if you want to eat healthy, you will struggle with friends who hang out at KFC)
* Get some FRESH AIR Daily! BOOK it in!
* Do what you LOVE! What makes your heart sing?
* Drink 2-3lt water per day. Reduce alcohol and coffee.
* Laugh/Smile/Cuddle and Be a gift to others.
* Get yourself a Personal Trainer who can get your health, wellness and fitness on track. They are experienced on how to do this effectively.

http://vigourdynamicfitness.com.au

The unfortunate thing, is that people only go looking for help when something SERIOUS happens! Until then, they usually “too broke” or “time poor” to FIX it when the body starts to talk to them….

BUT then the body SHOUTS! and then….. it ends up costing more money, more time and MORE STRESS, than when the first symptoms started. You know the saying….. PREVENTION is better than CURE!

I was just saying this this morning ….. Its unfortunate how people accept how CRAP they feeling , because they think thats NORMAL….. UNTIL….. One day they feel AMAZEBALLS and go WTF!!!!! IS THIS HOW HEALTHY FEELS?!?! No wonder all those fit energetic people always strut around HAPPY!

Self-care is a Personal Responsibility to take CHARGE of your daily life, and manage your lifestyle, to achieve optimum health, wellness and fitness.

Do YOU Want to function better?

Have an UNLIMITED AMOUNT OF ENERGY, where EVERYTHING FEELS EFFORTLESS ?

Then GET NOURISHED my friends ….

Nothing happens from nothing happening.
xoxo

Doterra TRAVEL PACK

Yay! Extra excited as I received my Doterra TRAVEL PACK for my 3 girls today…. for when they go to their DADS.

Transitioning is already difficult for them, especially for my twins as they go into their ‘teen’ years and high school. Having their oils at their dads house , is definitely going to help.

MissE made up 8 little bottles they could take with them. This is the 8 DOTERRA Oils they chose to take with them, and WHY …. let’s call it Their Gr8 girls kit:

Tea Tree: Acne, Allergies, Infection, Colds
Lavender: Concentration, Chapped lips, Bites, Sleep
Deep Blue: Soothing, Muscular Pain
Clary Sage: Cramps, PMS
Digest Zen: Digestive Blend
Peppermint: Allergies, Cramps, Headache, Alertness
On guard: Immune Defence
Frankincense: Asthma, Cough, Mental fatigue

http://vigourdynamicfitness.com.au

Doterra Supporters…. it was difficult to chose! Would you have used another instead?

So for tonights gratitude around the dinner table, MissJ says “Tonight Id like to give thanks to Clary Calm, the monthly blend for women” HYSTERICAL!

We use these as ‘muti’ in our house (South African = witch doctor medicine) and the girls are familiar with researching natural remedies (and cleaning products) and they make up Their own suitable ‘potions’ . Just this week we made our own ‘dry lips’ remedy and immune defence solution.

Wanna be a ‘Witch Doctor’ to? Keen to learn how to use natural alternatives? Give me a SHOUT …. (oh, I have something to help with that to lol)

Pm me …. and we can have coffee with some of my Natural Peppermint Crisp (which improves brain power and allergies, plus tastes YUM) (LINK TO Instagram Vigourfitness)

And check out the next nutrition workshop (link to website nutrition workshop)
Or contact me (contact us form on website) to schedule a 15min free consult Over the phone.

Who has Planted Ginger or Turmeric Before?

Who has Planted Ginger or Turmeric Before? 

We’re giving it a go for ginger, turmeric, garlic and spring onions… Apparently this is the best way to get it to sprout (which could take 4months) and then you plant it into a container. They are just above the water , so the roots grow looking for water. They like an indoors warm place, I’m using the kitchen window. Too much moisture makes the root rot and die.

Benefits of Turmeric and Ginger:

1) Cancer prevention
2) Reduce inflammation
3) Reduce symptoms of indigestion and other stomach problems
http://vigourdynamicfitness.com.au

Spring Onion anyone? This was an easy one! We bought a bunch, ate the leaves and then replanted the roots and it’s gone crazy! I get the kids to chop off the leaves and we add to our cooking.

Benefits of Spring Onion

1) Good for the heart
2) Improves bone density
3) Cancer precention
4) Good for the eyes
5) Lowers blood sugar levels
6) Prevents stomach complications
7) Powerful antioxidant

How about Garlic? I had 2 bulbs that had a little sprout and I thought ‘these guys aren’t ready to be eaten, they want to reproduce’. So with the help of google, I just planted them (thinking it wouldn’t work) and TADA they are growing happily.

Benefits of Garlic:

1) Prevention of Heart Disease

2) Provide relief from cold and flu
3) Blood purifier
4) Antibacterial
5) Antiparasitic
6) Protect the skin and hair
7) Cancer prevention
http://vigourdynamicfitness.com.au

Why plant your own veggies and herbs? 

1) Apparently it’s calming (I still get a little frustrated as I’m still learning and hate killing things)
2) Its a family activity which the kids get involved in. They learn and experiment with how to grow and eat it.
3) It saves you $$$
4) It gets you creative, as you try use what you’ve got before it dies

5) You can grow them naturally without pesticides and other nasties.

Would you like to learn more about how to include good clean nutrients into your family diet? Check out our nutrition workshops.
http://vigourdynamicfitness.com.au

Do You Have Sitting Disease?

Are YOU one of the 42%?

Are YOU one of the 42% of Australias workforce that are SITTING for an average of 6.3 hours per day at WORK? And that doesn’t include the sitting that happens away from work! Do you perhaps Have Sitting Disease?

“Today, our bodies are breaking down from OBESITY, HIGH BLOOD PRESSURE, DIABETES, CANCER, DEPRESSION and the cascade of health issues that come from what scientists have named SITTING DISEASE” James A. Levine PHD

“For people who sit most of the day, their RISK of HEART ATTACK is about the same as SMOKING” Martha Grogan, Cardiologist

 

Thx to Mandy Heelan, from SELBIES OFFICE EQUIPMENT, for her presentation yesterday (at KBN South Gold Coast) about the importance of ERGONOMIC / PERSONALISED Office Equipment that is designed to improve productivity by reducing operator fatigue and discomfort.

 

I don’t know about you, but SITTING for long periods absolutely DESTROYS me, and many of my clients have the same ON GOING PAIN from SITTING at work.

 

BACK PAIN is the LEADING cause of DISABILITY WORLDWIDE. In Australia, it is the most common LONG-TERM HEALTH CONDITION, reported by Teenagers and young Adults. Back pain and Intervertebral Disc disorders were identified as one of the most SIGNIFICANT work related problems.

http://vigourdynamicfitness.com.au

To Reduce Discomfort & Increase Productivity:

 

1) Your chair should be FITTED to suit YOU:
* You should check for a chair rating (How long it is advised you sit on that chair for)
* It should be comfortable
* It should be functional
* Sit in a slightly reclined position
* Keep Moving during periods of whilst (and encourage core activation)
* Have total back support with defined contact in key areas of your back
* Reduce pressure and maintain positioning

 

2) Your desk station should be ergonomic:
* Fitted for Correct sitting
* Include a Standing option

 

3) Take Breaks and Get Moving
* A suggested 20-8-2 is recommended. Work for 20 min, stand for 8 minutes and move for 2 min with every 30 min work cycle. Set a timer to remind you.
* Go walking in your lunch hour, or go out for a stretch, yoga or pilates class.

 

4) Exercise your body 
* Include HIIT and strength and conditioning exercise into your week, which will improve your overall core and posture. (Include link to Australian recommend activity blog I did)

 

5) Have regular massages, along with consults with your Physio, Osteo or Chiro. 

 

It makes sense to manage this NOW! You only have one body, and if you’re suffering now, and have the rest of your life ahead of you STUCK AT A DESK, then identify the issue and get a MANAGEMENT plan ASAP.

 

Give the family from SELBIES BURLEIGH a call, and let them PERSONALLY FIT YOUR workstation for you.
Tel: 07 55 22 0440
https://www.officenational.com.au/shop/en/selbies

 

Need an Xray and a Chiro to finally fix an ongoing prob? Heres my lifesaver:
Dr Ryan Pope and how ABOUT Strengthening you body to condition it to FUNCTION without PAIN?
CONTACT Chantal Gerardy 0400107706 for a 15 min consult over the phone.

 

There is always a way! Lets do this!

HIT the BOOKS with some help from Zarraffas!

“HIT the BOOKS with some help from Zarraffas!”

 

Really Zarraffas!

 

You advertise “HIT the BOOKS with some help from Zarraffas!” So give school kids a complimentary UPSIZE!

 

How is SUGAR, CAFFEINE, CREAM, SYRYP, cookies on the side, making it ‘more affordable to upsize’ plus educating them incorrectly AND showing disregard for portion size HELPING them to HIT THE BOOKS?

 

All you’re helping them with is getting an addiction, poor concentration and bad health.

 

http://vigourdynamicfitness.com.au

 

As an x fatty myself who didn’t understand nutrition and enjoyed/addicted to this sh!t, and struggled to overcome weight issues (along with the mental issues that come with it), I wish that I had had better help in this department in my teens, AND THIS CERTAINLY ISNT THE HELP I WOULD HAVE WANTED!

 

Shame on you Zarraffas! You don’t need to stoop down to McDonalds level.

 

Contact us to schedule a free 15min call with me.

 

How I SUCCESSFULLY Manage to Fit EVERYTHING In

EVERYONE always asks how I SUCCESSFULLY manage to fit EVERYTHING in. This includes my business, 3 kids, dog, partner, plus health and fitness.

 

WOULD YOU LIKE TO KNOW the SECRET of MY Daily SUCCESS? 

 

LET ME TELL YOU! and IN PERSON! 

 

If you are on the GOLD COAST & are LOOKING for a HUGELY ENTERTAINING & INSPIRING Speaker, then this is HOW I can HELP you……..

 

My ENLIGHTENING Presentation is HOW TO MAKE IT ALL POSSIBLE and includes health, wellness and fitness tips for busy entrepreneurs (who also may be parents!).

 

This includes my Clever & Practical TIPS & TRICKS to MAKE YOU HAPPIER & MORE PRODUCTIVE. eg. ‘How to Meal Plan’ so you still manage to get in nutritious meals in amongst the chaos, PLUS “My 6 Top Tips to Getting Started on a LOOOOONG Lasting Health Program” and ‘The 4 Things Most People do WRONG, which prevents them from losing weight’

 

INCLUDED is ‘How I Manage my Time and Stress’ (it has to be FUN or FORGET IT)

http://vigourdynamicfitness.com.au

WOWZA….. LIFE-CHANGING RIGHT?

 

Is this something YOU & YOUR PEEPS would BENEFIT from? GOLD COAST……

 

LETS MAKE IT HAPPEN! 

* Sports groups
* Mothers groups
* Your Office
* Networking Groups
* Event

 

Just Email me on thefithubgc@gmail.com and LETS MAKE IT HAPPEN!

Do you Ever Just Wanna Throw in the Towel?

Guess what – You’re human! And guess what – I’m human too! 

I’ve had a wildly emotional and confronting week…. so after a busy morning of kids and meetings, I threw in the towel and ran away (or should I say cycled–exercise!)

http://vigourdynamicfitness.com.au

1hr and 20km later I’m feeling much better! 

HOW? You ask?

 

Well >>>

Had I NOT Dropped everything and gone to exercise, I would have been

🙀 inefficient

🙀 unproductive

🙀 more miserable

🙀 and no use to anyone

 

Taking 1 hour resulted in >>>

😺 a clearer head

😺 a better attitude

😺 more energy

😺 and better breathing

 

Yes! Breathing! Ask Robyn Raneng Serisier from Gold Coast Yoga Therapy, and she’ll tell yeh! Your body is your temple and the only 1 you have!

 

Better breathing results in >>>

😻 stress relief

😻 better mindset

😻 relaxation

😻 clarity

 

(Contact Robyn for more stress relieving techniques)

So Instead of running around like a chicken with its head chopped off, STOP! And go exercise! >>>>

😹 Change your environment

😹 surround yourself with positive people

😹 get that heart rate up and breathe deeply

😹 expend that negative energy

 

Also, consider this >>>

😽 you are alive

😽 you are better off than many other people

😽 this to shall pass

😽 what are you grateful for

 

And yes, showing gratitude for all your blessings, helps overshadow the crap of what you may be going through. Show gratitude for >>>

😸 the people in your life

😸 the things in your life

😸 you’re alive and can do whatever you CHOSE

😸 there are supportive resources out there

😸 there is always a solution

 

And if it’s completely overwhelming, understand this >>>

👐 it’s ok, you’re human

👐 reaching out for help is GOOD

👐 there are amazing natural remedies out there

👐 there are many supportive professionals available

👐 exercise may help . Have you tried it as a solution?

 

More helpful resources here >>>

http://vigourdynamicfitness.com.au/blog/