5 Easy things EVERY woman can do EVERY morning to feel AMAZING

Written by bridget on . Posted in Food and Health Education

Not everyone wakes up BOUNCING with energy, excited for the day ahead.

I used to be someone who DID wake up this way… EVERYDAY. No joke.

Usually the sound of the kookaburras would lull me awake and I would lie there –smiling – LOVING the crap out of the sound of those birds!

Something happened in the past 2 years though, and many times nowadays I have to DRAG my butt outta bed!

It’s been somewhat difficult to get myself back to those early mornings in which my soul feels alive and excited and clear about what lies ahead and how it wants to tackle the day.

But just recently I’ve found a little routine of sorts, or simply a collection of a few simple things that really get me ALIGNED and in my JOY ☺

Of course I wanted to share these with you as they are things that can be implemented RIGHT NOW (or tomorrow morning!) for NOTICABLE immediate shifts!

1) Get up before anyone else and go have a coffee or tea with just yourself.



I’m a coffee person. So I peel myself out of bed and half sleep walk to the kettle. I sip some water whilst it boils, then I sit down with my delicious cup of Joe and I do the next simple little thing….

2) I get out my journal and pen and I begin writing ALL the things I LOVE about my life.

I’m working on a list of 100 and in one sitting I might write as many as 30. Sometimes you DON’T feel it and you really have to DIG.
Dig. It’s worth it! You are re-wiring your brain and creating neural circuits for the POSITIVE.

You see, we don’t see things as THEY are. We see things as WE are! And our brains are like “Velcro for the negative” and “Teflon for the positive”. It’s our survival bias.

Unless we CONSCIOUSLY train our brain to look for and focus on the positives, we will READILY slide into the tendency to look for and notice and FOCUS on everything that’s “wrong”.

I’m susceptible to this as much as ANYONE else!


3) Once I’m quite awake and have enjoyed my coffee and am by now zinging on all that’s wonderful about my life, I head to the shower.

Here I get out my essential oils. Currently I’m obsessed with Peppermint and Rose Geranium. I flick them through my shower and then I hop in and breathe deep, inhaling their therapeutic benefits.

Peppermint helps to wake you up and stimulate energy.

Rose Geranium is good for pre-menstrual symptoms and nurturing the woman in us!

I could go on and on about oils! I’m not one to take medication- UNLESS I HAVE TO! So when I get a headache- out comes the peppermint and if I have it, the Rosemary! WORKS WONDERS! Do a little research. These gifts of nature will excite you! ☺

4) Once I hop out of the shower, its back to the oils.

I drop a few drops in my hand, add my jojoba oil and rub it ALL over my body! I usually start with my thighs. As I’m rubbing it in, I say nice things to my legs (which Ive always struggled to appreciate!)

“Thank you lovely legs for carrying me everyday…. I LOVE YOU”

I do my arms, my belly, my shins, calves, toes and my face! (Don’t add essential oil to your face dose and be careful that there is no hint of peppermint left from other parts of your body otherwise it WILL hurt your eyes!)

5) This one I don’t do everyday, however I do it at least once a week. I grab out my BEAUTIFUL Evohe Silica Mask.

I apply it to my face. I let it dry a bit. Then I rub it in a circular motion as instructed and wash off with my beautiful Evohe Bamboo face cloth (I NEVER use anything else!)

I then LOVE and APPRECIATE my gorgeously silky skin and feel SO pampered!! A 3 minute facial! YES. Its possible!


SO there you have it!

5 simple things you can potentially do EVERY morning to create a more loving and conscious connection with YOU….

As you train your mind to look for and take in the positive – about life, yourself, your partner, your children, your body, etc- you will attract more of the same.

Your ENERGY and VIBRATION are EVERYTHING when it comes to true health and happiness and feeling AMAZING.

And no, these things DON’T just happen, or stumble across us from OUTSIDE sources!

They are things WE have to foster and nurture and build within ourselves.

The mind is a survival machine and unless we guide and train and soothe and nurture it, it will behave like a vigilante constantly sabotaging our life, bringing down our energy and generally making us feel like CRAP.

It’s NOT your fault. It’s just the nature of the beast.

And the more you realize this and consciously create rituals that remind you of THE TRUTH, the better you will feel (and think, and behave, and BE!)

I hope this was helpful?

Which one will you try?

Comment below or email me on bridget@newleafnutrition.com.au with any thoughts, questions, additions or ideas ☺

All my love,



Mind, Body, Soul Wellness

Dietitian~Counsellor~Psychology Of Eating Coach


Founder of New Leaf Nutrition and The Glow Project

You can read client feedback and success stories on my Facebook Page and website

Make sure you’re on my list to get all the goodies I share! Click the box below :)  



Do Yoga

Written by bridget on . Posted in Fabulous Fitness

Do yoga

I’m not usually into telling people what they SHOULD do, or even what is good for them, however there is one thing I am CONVINCED of….

Yoga is good for EVERYONE.

I began my yoga journey about 8 years ago…

A race-head; full-throttle, pedal to the metal kinda gal…

“Why walk, when you can run?” was my motto.

I didn’t know how to stop.

From the moment I woke, to the moment I went to bed (that brief 4 hour period when I actually shut my eyes), I was WORKING…..


I did life FULL VOLUME….

Gave it my ALL…

I thrived this way…

I felt ALIVE and ON IT and ALWAYS brimming with energy…..

My high-paced life was bound to catch up with me though…

Was I so naïve to think that out of all humans “I” was immune to normality?!

Yep! I actually did!

Along came the stress fractures…. Life’s first attempt to slow me down…

I had no clue of the existence of the ones in my right shin, which I developed first, as I just kept running right through them!

Yeah, it hurt, but I was so focused on being fit (or a machine!), I kept going and my body must’ve adjusted to allow me to continue.

When they developed in the left shin….. I was in trouble….

I still remember the moment of being on the treadmill, and SO full of pain that I almost vomited.

Someone at gym who knew me, and how I train, could tell something was up.

I told her I just COULDN’T run…

I actually couldn’t even WALK….

Being a trainer and hearing and seeing my issue, she recommended I get off to a physio RIGHT THIS MOMENT….

I did.

X-rays confirmed the diagnosis…..

STRESS FRACTURES in both shins so bad I was lucky they hadn’t progressed to a full break!

I didn’t know how to deal with the news that running was OFF the agenda for a long time! And so was walking!!

This was like telling me to STOP breathing!

This is when the opening occurred for me to consider something I would NEVER normally consider :


There was a new guy in town and he was starting a yoga studio.

He had no students.

He asked me to be his guinea pig.

I thought, “Why not!”

He was a nice guy and I was curious to try it and help him out.

My first class was HELL.

I was aware of EVERY TICK of the CLOCK.


Each minute was AGONY.

I couldn’t do the poses.

My body HURT.

My muscles were SO TIGHT and IMPOSSIBLE to maneuver and stretch in the way I was being shown….

I HATED Bryan!!!!

I couldn’t WAIT for the class to be over!

At the end I was supposed to lie in Savasana for 4-5 minutes….

I couldn’t HACK it….I found it SO uncomfortable….



I would always leave before this part, mumbling something about having to be somewhere…!
(Yes I was “someone” going “somewhere” back then and wanted NO one or nothing to hold me back! Not even a restorative and blissful and self-loving savasana!)

I’m not sure how Bryan convinced me to keep coming.

We were buddies. I liked him. I trusted him (BIG for me!) He had a good vibe going on and part of me must have known I needed his influence.

So I continued to be one of his few early students.

I noticed, with curiosity, that my BODY felt GOOD after the classes….

Despite the distaste of the actual class, I liked how I felt AFTERWARDS.

My next challenge came when Bryan upgraded to a studio with MIRRORS….

My heart sunk and my gut wrenched….

Not only did I have to survive 90 minutes of BEING PRESENT, and contortionism, but I also had to LOOK AT MYSELF for 5,400 seconds…

My self-loathing and self-criticism was OFF THE Richter Scale…!

All I could focus on was what I LOOKED LIKE!! (Especially being in the presence of just ONE male!!) Yep, fully INto MYSELF!! I was in my early-mid twenties…still very much the princess!)

Class after class I would return…..

LOATHING the process for the most part, but slowly also noticing the FEEL GOOD afterwards…..!

My muscles were relaxing and releasing…..

Bryan was VERY patient with me and taught me how to BREATHE properly…. Through the pain and strain of the poses….

He refined my technique and guided me on better ways to do the moves…

When I would actually have an outburst of my intense inner self-judgment, he would respond with kindness and compassion- never sleaziness!

SLOWLY but SURELY he taught me how to take this on board for myself….

By BEING patient, compassionate, kind and present, he lead by example….

Modeling a different way of being for this wound-up, intense and self-hating girl…

I consistently attended once or twice a week.

I began to HALF enjoy it ☺

I still remember the day, after 3 years of weekly practice, that I realized I LOVED this yoga thing.

It had taken a LONG time for me to surrender, relax, let go, and I really ONLY did that for the 90 minutes I was in the class, yet I was learning how to let this practice slowly penetrate me and my life….

Fast forward 8 years and I have JUST returned back to yoga THIS MORNING after an almost 18 month hiatus….

I KNOW I will be there weekly once again!

I actually made this decision whilst I was down south in Melbourne for the Christmas Holidays…

My heart just said a BIG YES when I stumbled across piccies of the new Yoga Vida Studio on Facebook and everything I love about this practice just came FLOODING back to me….

Perhaps I needed the BIG BREAK to really deeply GET WHY I love yoga so much and to get REALLY clear on what it does for me and HAS done for me as a person.

Hand on heart, I would NOT be the person I am today without this practice.

My mind used to race all day, everyday…

My head was constantly busy, elsewhere and full of chatter!

I actually forgot this was once my normal until one day speaking with a client I realized that most often these days, my mind is still and quiet and present ☺

Once upon a time I actually thought this was IMPOSSIBLE!

When I heard Eckhart Tolle and others talking about mindfulness and “being here now” I JUST DIDN’T GET IT!

I WANTED peace and I knew mindfulness was the answer to my depression, anxiety and health issues…..Yet I just DIDN’T get HOW……

Slowly but surely yoga taught me how….

The initial love-hate relationship; the gradual surrender; the release of stored emotions (including anger, grief, sorrow, sadness); the way my body FIXED itself when things went amiss; the learning to LOOK AT MYSELF in the mirror without the automatic onslaught of criticism, judgement and distaste; the patience, persistence and yes, presence and PEACE this practice has bought me, I’m sure NOTHING else could…

I truly think for these effects to occur, you need to do a SLOW yoga….

Not an intense or high-paced one, nor Bikram…

Others may disagree with me, and that’s ok! I’m just sharing my perspective!

When you are going slow and you have to pause, and your mind has to concentrate on holding a pose, THAT is where I find the MAGIC happens…

In the initial frustration; learning to BREATHE through it; learning to SURRENDER and RELAX and ACCEPT; and then the LOVING it ☺

It’s a beautiful flow that I feel can truly only come from this kind of slow, non-flowing yoga…..(Bryan practices a Hatha style yoga known as the Barkan Method and you can read more about it here)

But that’s just my thoughts and experiences ☺

I could go ON AND ON about what yoga does for your body, mind and soul- including triggering your body to start its own detoxification processes; strengthening of bones; improvements in flexibility; boosts to the immune system; stimulation of ALL organs; balancing of hormones, etc etc, however the only way to really GET this is to DO it and FEEL it ☺

I promise you, if you stick with it, you WILL love it and it WILL change your life!

Maybe it already has??

Id love to hear your thoughts, experiences or questions ☺

Comment below or email me on Bridget@newleafnutrition.com.au

All my love,



Mind, Body, Soul Wellness

Dietitian~Counsellor~Psychology Of Eating Coach


Founder of New Leaf Nutrition and The Glow Project

You can read client feedback and success stories on my Facebook Page and website

Make sure you’re on my list to get all the goodies I share! Click the box below :)  



Merry Christmas Health Truffles

Written by bridget on . Posted in Ravishing Recipes


No, I am NOT pulling your leg! This is NOT a click-bait post ! :)

These REALLY are HEALTH truffles and WILL infuse your cells with mineral and vitamin rich GOODNESS :)

Made on ALL natural ingredients with NO preservatives, additives, nasties or fillers! Just 100% wholesome goodness :)

Dates are full of fibre, which make them EXCELLENT for your bowels and your heart! :) They are also high in magnesium and Vitamin B6, so they are especially wonderful if you are an active adventurer!

Walnuts and cashews are awesome sources of protein, essential fats, yet more fibre and heart-friendly compounds.

Finally cranberries are not only FESTIVE, they are also high in Vitamin C, other anti-oxidants, fibre and anti-inflammatory agents :)

So as you can see, these brownie-cranberry balls of bliss really ARE good for you :)

Special thanks to my wonderful friend Marion for this recipe, and I hope to sometime soon share her more with you :) Watch this space!

Enjoy and be sure to send piccies, feedback, questions or your own ideas and recipes!


Ingredients - 

  • 1 cup medjool dates, pitted (if using regular dates add 1/3 more!)
  • 2 cups of walnuts and cashews
  • ½ cup cacao powder
  • 2 tsp vanilla
  • pinch sea salt
  • 2 T coconut syrup or agave or maple syrup or more to taste
  • ¼ dried cup Cranberries (check for ones WITHOUT added sugar- look at the ingredients list!)


  • 1 T dried cranberries
  • 2 T coconut chips
  • process until crumbly, then add
  • 1 T desiccated coconut

Method -

  1. Place dates in food processor and chop.
  2. Add nuts and process until fine crumbs.
  3. Add all other ingredients and process until it all sticks together.
  4. Roll into small balls and toss in coating.

Once again, ENJOY lovely ones and please DO send your piccies and feedback through!

Have a wonderful Christmas (if I DONT land in your Inbox again before then!), and please NEVER EVER feel guilty about ENJOYING YOURSELF!!

All my love,


Mind, Body, Soul Wellness

Dietitian~Counsellor~Psychology Of Eating Coach


Founder of New Leaf Nutrition and The Glow Project

You can read client feedback and success stories on my Facebook Page and website

Make sure you’re on my list to get all the goodies I share! Click the box below :)