Archives for category: Healthy Goodness

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Ignite your SENSES through the ocean.  

The FEELING of sea breeze caressing your face and warm fine sand through your toes.

The VISION of endless turquoise water with the reflection of the sun hitting the waters surface.

The SOUND of waves rushing up towards the beach.

The SMELL of the fresh air with a hint of salt.  Ahh, breath in the ocean. 

This is just the experience one needs to FEEL the pulse of life.






Surfing does a body, mind & spirit good…

A great way to start the day is getting up early and doing an activity you love.

For me, I got to enjoy some morning surfing at a reef break called Point Impossible between Torquay and Ocean Grove this past long weekend.

There is something special about being in the ocean…the serenity, mystery and of course wicked sets of waves coming through is bliss to me (and a great workout too!).

Elaborating from the “Respect the Reef” sign in my photo, also remember to Respect Nature, Respect your Peers and most importantly Respect Yourself.  Get up and do something that does your body, mind and spirit good.

Namaste xo


I’ve posted this quote to help you kick those Monday morning blues.

It makes a significant difference when you can start your work week off with the right attitude in mind.

Watch out world, here we come:-)



I found this fantastic article on and I never knew Ben Franklin could be a master of politics and self-development?! His humility in accepting his flaws is refreshing and better yet his constant effort to improve himself is admirable.  Mr. Franklin has inspired me to try his approach in achieving my own good habit goals.

The article applies Mr. Franklin’s method with time management habits which will definitely be included on my goal list.  Without further ado here is the article…

Twelve Time Management Habits to Master.

Nearly three hundred years ago, Benjamin Franklin came up with an approach to changing habits that has yet to be surpassed. A young adult seeking to straighten out his act, Franklin developed a list of thirteen virtues, jotting down a brief definition of each. These were character traits he took to be important, but in which he found himself lacking. He knew that nurturing these habits would bring about positive change in his life.

Starting at the top of the list, Franklin spent one week working on each virtue. In the morning he thought about how he would reinforce the new habit throughout the day. During the day he looked at his notes to remind himself of the new habit. At the end of the day, he counted how many times he fell back into the old habit.

While Franklin was surprised at first to see how “faulty” his behavior was, he was so resolved that he pressed on, working through the entire list in a thirteen-week cycle, and completing four such cycles in a year. As for results, he noted in his autobiography that while perfection was unattainable, he could see big improvements.

Modern psychologists recognize three key elements in Franklin’s three-hundred-year-old procedure for changing habits:

  1. He started out committed to the new behavior.
  2. He worked on only one habit at a time.
  3. He put in place visual reminders.

Applying Benjamin Franklin’s Method

Here are 12 time management habits for the new year. Tailor these as you like, but whatever you do, work on one each week using Benjamin Franklin’s method:

Habit 1: Strive to be authentic. Be as honest with yourself as you can about what you want and why you do what you do.

Habit 2: Favor trusting relationships. Put your efforts into building relationships with people you can trust and count on, and make sure those same people can trust and count on you.

Habit 3: Maintain a lifestyle that will give you maximum energy. Work your way up to doing aerobic exercise at least three times a week, eating a light lunch, and getting enough sleep.

Habit 4: Listen to your biorhythms and organize your day accordingly. Make it a habit to pay attention to regular fluctuations in your physical and mental energy levels throughout the day; and based on what you learn, make adjustments to how you schedule tasks.

Habit 5: Set very few priorities and stick to them. Select a maximum of two things that are your highest priority, and plan time to work on them.

Habit 6: Turn down things that are inconsistent with your priorities. Get good at saying no to other people, and do so frequently.

Habit 7: Set aside time for focused effort. Schedule time every day to work on just one thing.

Habit 8: Always look for ways of doing things better and faster. Be on the lookout for tasks you do over and over again, and look for ways of improving how you do them.

Habit 9: Build solid processes. Set up processes that last and that run without your attention.

Habit 10: Spot trouble ahead and solve problems immediately. Set aside time to think about what lies ahead, and face all problems as soon as you can.

Habit 11: Break your goals into small units of work, and think only about one unit at a time. Spend most of your time working on the task in front of you, and avoid dreaming too much about the big goal.

Habit 12: Finish what’s important and stop doing what’s no longer worthwhile. Don’t stop doing what you considered worth starting unless there’s a good reason to give it up.

Article written by Pat Brans – sourced from

What other habits can you guys think of applying Mr. Franklin’s method to?   Look forward to your comments:-)

xo Ash



Live in the present.

Make the most of the moment.

Be grateful with what you have.

Give our undivided attention to those currently in front of us.

These are all positive actions that will help us become the person we want to be.

When we veer out of a present positive mind state, chances are it’s caused from reminiscing on negative past experiences or it’s from worrying about something in the future. These thoughts can then lead to feelings of resentment, sadness, regret, worry, fear, stress, etc – none of these are good for the present self.  It is all good to reminiscence on happy times and brainstorm hopes and dreams for the future but that is where it should stop.  No negativity.

Rather than dwelling on the past and worrying about the future, it makes a lot of sense to just be present right here right now.  Practicing this way of thinking would bring about a lot more positivity into our minds.  Let’s try to fill our mind with gratefulness, optimism, love, endearment and understanding.

Let go of the past, make the most of the now, be hopeful for the future.

The future that will transpire will be the result of your actions in the present.

I hope you all have a great weekend.


Ash Incomplete

I have been running so sweaty my whole life
Urgent for a finish line
And I have been missing the rapture this whole time of being forever incomplete
Ever unfolding
Ever expanding
Ever adventurous
And torturous
And never done
– Alanis Morisette (lyrics from her song, Incomplete)


I’ve been kicking it old school lately by busting out some old CD’s.  I came across Alanis Morisette’s 2008 album “Flavors of Entanglement”.  I can remember buying this album just before a past boyfriend and I parted ways and this album helped me gain empowerment and strength during that time.  Alanis’ whole album goes through the journey of moving on from a relationship (I believe the album was written about her break up from Ryan Reynolds).

The songs are raw and real – she sings about plenty of heavy negative stuff as well as finding your feet again and new-found happiness.

The final song on the album is called “Incomplete” and it’s full of insightful and optimistic messages. 

You may be getting over a breakup, frustrated at not getting that job promotion you deserved, or in just some sort of rut, and hopefully this song can remind you to look at the bigger picture of the issue at hand.

I’ve found a beautiful acoustic version of Alanis performing it…

xo Ash

Sun-SalutationTaking just a couple minutes out of your day to complete the 12 step flow of poses called Sun Salutations could be more beneficial than you realize.

Just complete the 12 poses in a flowing manner.  Start the 1st pose with a deep long INHALE then a deep long EXHALE during the 2nd pose and continue to flow through each pose using this breathing pattern.

If I have minimal time, I’ll do a set of 3 and sometimes I continue doing it longer.

It does the body good.  How do you ask?

Sun Salutations allow you to balance your mind, body and spirit back to their healthy equilibrium state.  So any kinks or imbalances that you are feeling emotionally, mentally or physically, can be improved by these simple moves.

MENTALLY – It wakes up your senses, making you feel more alert and ready to take on the day’s challenges.  If you feel like you are experiencing mental overload at work for example, it is a great way to turn off for a few minutes and then go back to the task with possibly  a fresh perspective.

EMOTIONALLY – It relaxes and calms your emotions.  The power of the breathing technique can be very uplifting.  It releases beautiful endorphins that are known to improve a bad mood.

PHYSICALLY – stretches the muscles, improves your flexibility and is a full body workout in one.

Let me know if you gain any other benefits from Sun Salutations.  I’d love to hear them:-)

Xo Ash

*Just reminding you I am not a professional in the yoga field, these are just my personal thoughts and learning’s from this exercise.

Whenever you are feeling down about something try and remember these 4 things…

CONFIDENCE… to be who you are and not be afraid to add a little sparkle.

THE BIG PICTURE… life’s too short to take it too seriously. Try not to sweat the small stuff & just enjoy the ride.

Big Smile!

FOCUS… on what makes you happy and healthy.


GLASS HALF FULL… there is a positive to everything.  Sometimes the light is hiding in the distance but you just have to keep trekking and searching until you find it.


This is my best friend Cristina posing on top of Mount Buffalo, Victoria, Australia.  After a long hard journey up the mountain with both of us grumbling a few times, the hard work paid off and the brighter side of the journey shined through.  What a view it was.




I came across this quote today and thought I’d share it with you all.  True wise words that we should all use to self-evaluate from time to time.

If you are struggling with something from the past, a couple thoughts to add to this are listen to your heart, as it will tell you what the right path is.  Once you take those first steps remember that you can go at your own pace… stroll, walk, jog or run, as long as you are moving forward you will get to where you want to be.



Babe, Defunkify Yourself

Whenever I feel overwhelmed and stressed in day to day life, I tend to think to myself, wouldn’t it be nice to just escape for a bit by jetting off on a getaway.  Well, in an ideal world this would be a great solution to de-stress and get some R&R but unfortunately its not realistic for most of us folks.

So when I came across this list “101 frugal ways to relax” posted by Popsugar, I thought these tip were fantastic!  I’ve already tried a couple out and they’ve helped me feel more chill & in better spirits:-)

I am going to continue to try more of them and report back to you guys with some feedback!

Hope they help you as well…


The transition between seasons can always feel like a big change, especially when you’re moving from Summer to Fall. Let this be an opportunity to really let go and make an effort to relax this month. Here are some great ways to relax:

  1. Get a good night’s rest.
  2. Close your eyes and breathe in deeply.
  3. Stretch your body and feel your tense muscles loosen.
  4. Cook a meal and enjoy the fruit of your labor.
  5. Create a list of things you were grateful for today; it’ll help you look at things in a positive light.
  6. Have a heart-to-heart talk with your partner or best friend.
  7. Call your family and tell them you miss them if they are far away.
  8. Write a “thinking of you” card to someone you care about.
  9. Watch a nature documentary and marvel at the sheer natural beauty.
  10. Take a walk in the park and enjoy the greenery around you.
  11. Light some candles and enjoy the glow that emanates.
  12. Drink some chamomile tea.
  13. Enjoy the sun shining on your face.
  14. Go outdoors and take a deep breath of the fresh air.
  15. Listen to classical music.
  16. Go to the gym and work off your stress.
  17. Play a sport you enjoy.
  18. Enjoy a swim in the pool and let the water drown out your worries.
  19. Make a delicious smoothie.
  20. Create and eat a dish from your childhood.

Read on for more relaxation ideas.

  1. Indulge in dark chocolate, which relieves stress and lowers blood pressure.
  2. Look at beautiful photos.
  3. Plan your next trip.
  4. Clean up clutter in your home.
  5. Clean your desk.
  6. Squeeze a stress ball.
  7. Check out a free yoga class in your area.
  8. Find a free meditation class.
  9. Take a hot shower.
  10. Draw a bubble bath.
  11. Talk about your stressors to someone positive.
  12. Spend time with animals.
  13. Enjoy a glass of hot milk.
  14. Take a power nap.
  15. Close your eyes and just rest on your bed for a while.
  16. Pretend you’re a kid again and indulge in activities like watching cartoons and eating popsicles.
  17. Visit a museum.
  18. Visit a zoo.
  19. Stargaze.
  20. Turn up the music and dance in your home.
  21. Jump up and down on your bed.
  22. Wear your favorite outfit and look your best.
  23. Give yourself a manicure.
  24. Press your accupressure stress points.
  25. Pick up a fun hobby.
  26. Reread a favorite book.
  27. Go to the library and browse the shelves.
  28. Start a jigsaw puzzle.
  29. Create a collage out of your favorite photos.
  30. Listen to your favorite song.
  31. Sing your favorite song.
  32. Watch a Disney classic.
  33. Journal.
  34. Practice aromatherapy.
  35. Watch a funny YouTube video and laugh.
  36. Watch a video of cute animals.
  37. Massage your temples.
  38. Do a crossword puzzle.
  39. Read your favorite blogs.
  40. Surf Pinterest for pretty DIY projects and cooking inspiration.
  41. Let go of grudges.
  42. Block out negative thoughts.
  43. Hug your partner.
  44. Prep for the next day the night before, giving you more time in the mornings.
  45. Wake up early so you can get more done in the mornings.
  46. Play a board game.
  47. Complete and cross off one item on your to-do list.
  48. Volunteer for a cause.
  49. Take an online personality quiz for fun.
  50. Smile more.
  51. Talk to strangers.
  52. Take a walk.
  53. Do something nice for others, such as running an errand for your partner.
  54. Put your hammock out in your backyard and lie in it.
  55. Take pleasure in looking at art.
  56. Ask for help when you need it.
  57. Visualize your goal.
  58. Meditate on your own at home.
  59. Go for a scenic drive.
  60. Praise other people.
  61. Draw a picture.
  62. Stop worrying about situations that haven’t happened.
  63. When you notice yourself worrying or stressing, yell out “stop!”
  64. Don’t multitask.
  65. Clean out your emails.
  66. Wear loose clothing, so you don’t feel constrained.
  67. Read a poem.
  68. Whistle or hum to your favorite song.
  69. Get some flowers from the pharmacy or supermarket and arrange them artfully.
  70. Feed birds.
  71. Pick up a language.
  72. Ask your partner or friend to give you a massage.
  73. Open the windows in your home to let fresh air in.
  74. Spray air freshener to make your room smell nice.
  75. Organize your closet.
  76. Camp in your backyard.
  77. Enjoy a glass of wine.
  78. Reminisce with friends.
  79. Stay indoors when it’s raining outside while sipping on hot cocoa.
  80. Light incense.
  81. Sleep over at your best friend’s place.