EASY BLISS BALLS...FREE FROM NUTS, DAIRY AND PROCESSED SUGAR!

HI everyone,

For those who know me, they will know that I am always on the move. PLUS, I have a huge appetite. Yesterday was no exception, with the day consisted of 4 yoga classes (kids, corporate, private and studio), attending the solo band night for my daughter, and also visiting my son’s Year 2 classroom for “Healthy Living”. As well as having fun with massage train and relaxing with guided meditation, we made 2 types of Bliss Balls that are perfect for kids (and adults!) lunch boxes. Also great for a boost before or after sports training, or a healthy bize-sized dessert when you want something sweet after dinner.

So here they are:

Super simple - just need a mixing bowl, food processor (I use a nutri bullet), spoon and at the end clean hands!

APRICOT COCONUT BALLS

1 cup oats,

1 cup chopped apricots (I usually soak for around an hour to soften)

1 cup of desiccated coconut

2 tablespoons honey

2 tablespoons coconut oil

Drain the apricots and then blitz in the food processor.

Mix with the other ingredients in a bowl. Once mixed with spoon, put your hands in and roll/mould into small balls with your fingers.

Keep in refridgerator for up to 2 weeks.

DATE AND CACOA BALLS

(tip - get the kids to smell Cacoa - once they realise it smells like chocolate, they are in!)

1 cup oats

3/4 cup of dates (once again, I usually soak for around an hour to soften)

1 cup desiccated coconut (plus extra to roll balls)

2 tablespoons cacoa powder

2 tablespoons honey (or maple syrup)

Drain the dates and then blitz in the food processor.

Mix with the other ingredients in a bowl. Once mixed with spoon, put your hands in and roll/mould into small balls with your fingers. Place in a bowl of the extra coconut to coat on outside.

Keep in refridgerator for up to 2 weeks.

ENJOY!

apricot balls.JPG

CORPORATE WELLNESS:  5 TIPS FOR BEING MINDFUL AT WORK

 

1)    REMEMBER THOUGHTS AREN’T FACT.  Don’t believe everything you think in your mind, such as: “I can’t go on” or “I’m no good”.  Notice the thoughts that enter the mind and know that you are not your thoughts.  Replace the negative with positive intentions.

2)    LISTEN TO YOUR BODY.  Notice stress when in the body, ie. Tightness in jaw, hunched shoulders, tension headache, and take the time deepen breath and relax the body.

3)    CONNECT WITH PEOPLE.  Take the time to listen, pay attention, with sense of warmth and kindness, curiosity and openness.

4)    BE GRATEFUL EVERY DAY.  As they say, gratitude is the best attitude. Gratitude is an aspect of mindfulness.  Take time to say thank you or carry out an action to say thanks (even a short email).

5)      STOP AND BREATHE.  Take a moment between the urgency of each phone call or text to take a deep breath.  Try to let go of the multi-tasking (easier said than done I know) and focus on one task at a time.

 

woman meditation.jpeg

WORKPLACE WELLNESS: CREATE AN ENERGY BOOST IN 5 EASY WAYS

1)      EAT YOUR FRUITS AND VEGGIES: Fibre not only fills us up, but also takes longer for the body to process and provides energy for longer.  Fill up on your favourite 5 a day vegetables and fruits, and reap the reward of the vitamins and nutrients as well.

2)      STOP COMPLANING:  Be the glass half full person with a positive outlook, guaranteed to uplift your mood.

3)      TAKE A MINI BREAK TO STRETCH (OR BOOK IN SOME CORPORATE YOGA):  Get out of the chair, off the computer, and have a stretch.  It doesn’t need to be long, just a few minutes can make a big difference.  Release out the jaw, neck, shoulders and upper back where most of the tension is often held with some rolls of the shoulders, twists looking over each shoulder, and stretching the arms over the head.

4)      KEEP DRINKING THAT WATER:  Being slightly dehydrated can cause lack of energy and simply having a regular glass of water throughout the day can alleviate this.  Also, avoiding excess caffeine and sugary drinks, which can often leave you more thirsty in the long run.

5)      GET OUTSIDE:  If your office is inside, try to step out in the sunshine and fresh air during the day.  Take some deep breaths and look at some greenery or even up at the sky.  Also bring some outside in, with a fresh plant on or near your desk.

As well as these tips, regular Yoga and Meditation can greatly help give a boost of energy and uplift your mood.  Request a quote for Corporate Yoga and Wellness programs to your workplace, or more details on my signature program Executive Zen – for a Happier, Healthier Team. hello@heidihorne.com.au 0421326046

EDIT9.jpg

HOW TO BOOST YOUR TEAM’s PRODUCTIVITY AND MORALE, AND YOUR COMPANY’S BOTTOM LINE (Without stressing everyone out, racking up long hours, or re-charging with triple shot expressos!)

Are you or your team suffering from the typical executive lifestyle?

Struggling with a workload that’s endlessly demanding and energy draining?

Suffering from bad eating habits, seriously sleep deprivation and unable to switch off?

There is another way.

Learn how to use Yoga in the workplace to help you and your team become a powerhouse at work, and enjoy more well-being and balance in every aspect of your life.

Healthy employees are productive employees!

Yoga and meditation classes are now positive additions to the corporate lifestyle.

In fact, many Fortune 500 companies have now embraced health and wellbeing practices as part of their culture to boost employee morale and maximise performance.

The proven results of yoga in the workplace, help businesses save money by reducing stress leave, illness and staff turnover.

As a result, healthy employees are much happier, more positive and able to handle tasks and stressful situations, more effectively

How it works

We bring yoga to your workplace! Our qualified instructor comes to your office and guides your team through a series of simple, yet effective yoga exercises, without them having to step out the door.

The class includes asanas (poses), breathing techniques, relaxation methods and short guided meditations that will leave them feeling focused, re-energised and motivated to take on their day!

In addition they will learn poses they can use anytime (and anywhere) throughout the workday - including at their desk, computer screen or daily commute,

Just some of the benefits include

Less physical tension, aches, pain and fatigue

Improved mental alertness, memory and focus

Effective decision making

Higher productivity and performance

Reduced stress and anxiety

More energy and sense of well-being

An overall boost in company morale, sense of community and team bonding

Who is corporate yoga for?

You don’t need to be a large company to offer a Corporate Yoga Program. Your corporate yoga program is tailored to your needs and designed to fit around your team’s schedule and workplace environment. What’s more the classes are suitable for any level of fitness and beneficial to both beginners or experienced yoga students.

Ready to welcome easy, flow and more results for your team?

Contact Heidi today and use yoga to create a more positive and productive workplace.

hello@heidihorne.com.au 0421326046

 

 

BOOST TEAM PERFORMANCE WITH CORPORATE YOGA IN THE WORKPLACE

Every wondered what corporate yoga is all about and why successful and influential companies are using it as positive additions to the executive lifestyle?

A corporate yoga class comes to you at your workplace, and will not only include yoga poses, but also breathing techniques, relaxation, setting positive intentions, mindfulness and short guided meditations. 

In addition poses will be shown that can be used throughout the workday at your desk and computer screen. Yoga poses can be mat based (traditional class), or in the chair (no need to get changed into yoga clothes!)

Just some of the benefits include:

  • Less tension in the physical body and improved mental alertness and better memory

  • Ability to help with decision making and productivity

  • Reduce stress and anxiety

  • More productive and energetic employees

  • Boost company morale

  • Promote a sense of workplace community

You don’t need to be a large company to offer a Corporate Yoga, Meditation or Mindfulness class.

Ask for a quote today and reap the rewards for you and your team!

hello@heidihorne.com.au

0421326046

www.heidihorne.com.au/corporateyoga

corporate picture group.jpg

TIPS TO LET GO OF STRESS AT WORK AND HOME

 

We need stress for our lives as it helps with our survival and also learning and our creativity.  However it is harmful when it’s in high levels and becomes out of balance and overwhelming.  Stress is a factor in most people’s life today – mums with children, high pressure jobs, as well as how fast and busy our lives are these days. Many people in modern life are suffering from a nervous system that is out of balance due to high levels of stress and using relaxation and yoga techniques can help with this.

There are many wonderful poses, breath exercises (pranayama) and also relaxation techniques I could talk about.  I have chosen a couple of my favourites, easy and simple ones that anyone can use.

Using affirmations is a great way to add some positive thoughts in the mind and help cope with stress in your life.  Use words that build you up, not put you down that are always positively phrased.   For example, saying short phrases such as “I am calm and in control” or “I work well under pressure".

We need stress for our lives as it helps with our survival and also learning and our creativity.  However it is harmful when it’s in high levels and becomes out of balance and overwhelming.  Stress is a factor in most people’s life today – mums with children, high pressure jobs, as well as how fast and busy our lives are these days. Many people in modern life are suffering from a nervous system that is out of balance due to high levels of stress and using relaxation and yoga techniques can help with this.

There are many wonderful poses, breath exercises (pranayama) and also relaxation techniques I could talk about.  I have chosen a couple of my favourites, easy and simple ones that anyone can use.

Using affirmations is a great way to add some positive thoughts in the mind and help cope with stress in your life.  Use words that build you up, not put you down that are always positively phrased.   For example, saying short phrases such as “I am calm and in control” or “I work well under pressure”.

Trying out some balance poses allows you to physically connect with the ground and mentally feel more grounded.  It is hard to balance when your mind is jumping from one thought to another, so it allows you to practice mindfulness and creating a decluttered mind.  Try tree pose for starters.  Standing on one foot with the other foot against the ankle, calf or inner thigh and bring the hands in prayer pose.  Hold for 5-10 breaths on each foot.  Keep a gentle gaze on a point on the floor (hint, something that is not moving).

For more ways to work on stress in your workplace or everyday life, check out my corporate yoga or one on one yoga sessions in Work With Me at www.heidihorne.com.au.

RELEASE THOSE TIGHT SHOULDERS, NECK AND UPPER BACK WITH 3 EASY CHAIR YOGA POSES

Yoga you can do seated at work in a chair…yes please!  No need to get changed into yoga clothes and roll out the mat.  Feeling tight, tense and stressed at work?  Spend a few minutes with these poses, add some deep breaths (5-10 with each pose) and release out the stress and create more energy for the remainder of the day.

SEATED ARM STRETCH:

This seated pose allows you to open up the chest and facilitate deep breathing.  Also releases out the tight muscles through the back and shoulders. Allows you to reset and balance out the body and helps with your posture.

Sitting in a chair, interlock the hands and stretch the arms over the head.  Stretch out through the fingers and if no pain in the neck, look up towards the ceiling.  Relax the shoulders if they start to come up towards the ears.  Lean side to side slowly to add an extra release through the sides of the torso.  

SEATED TWIST POSE:

This pose releases out the spine and neck and helps aid digestion (good for the middle of the afternoon!).  

With feet flat on the floor and hip width apart, place right hand to back of chair and left hand on the right knee.  Slowly start to look over right shoulder without straining the neck or head.  Hold for 5 breaths on this side, gaze back to front and release the hands.  Repeat on the other side for 5 breaths.

CHAIR DOWN DOG:

This pose is assisted with the hands on the back of the chair or desk.  It stretches the spine and has a calming effect.  Add some deep breaths to help reduce stress and calm the mind.

Stand away from chair (or desk) and place hands down shoulder width apart.   Keep the hips and feet in line.  Add some soft bends through the knees to release out the backs of the legs as well as the upper body.  It is important in this pose to keep the ears level with upper arms to avoid too much pressure through the neck.  Gently roll up slowly when ready to come out of pose.

Would you like corporate yoga or meditation sessions in your workplace?  For more information or a quote for your workplace, please see my website www.heidihorne.com.au or contact me at hello@heidihorne.com.au.

 

 

 

Chair Downward Dog pose
Seated Twist Pose
Seated Arm Stretch

TIME FOR SOME CHRISTMAS ZEN

How about some Christmas calm to balance out the Christmas cheer?

Christmas is considered one of the most stressful times of the year, even though it is meant to be our festive season.  You are not alone if you feel addition stress in the lead up to Christmas and the New Years Eve.  We may experience extra social activities, pressure of beating the crowds at the shops and extra family expectations.  In addition to this this too much food and drinks, not enough sleep and the pressure to catch up with everyone before the end of year.

Add this to the already existing stress you may experience all year round.  The typical executive life is often demanding and energy draining with poor eating habits, high levels of stress, feeling sleep deprived and unable to switch off.

Why not treat your workplace to a one off Yoga or meditation session for some Christmas Zen.  From 30 minute sessions, which will help you clear your mind, create some calm, give you an energy boost and release tension and stress in the body.

It is not too late to book in a session at your workplace before the end of year.  Alternatively, look into starting 2018 with a healthy outlook and book in a weekly class – we come to you!

More details at www.heidihorne.com.au OR contact at hello@heidihorne.com.au for a quote or more information.