14yrs ago I started to suffer Panic attacks some days I could’ve had up to 40 attacks a day this made life extremely hard not just for me but also my family. Sometimes to the point I couldn’t see, I could hardly move or walk and when they would come on in the car well let’s just say that was very interesting. Anyone who has ever suffered from panic attacks knows how scary and traumatic they are you feel like your life is about to end you see your loved ones flash before your eyes you start to stress about every little thing which just makes you so much worse. I remember being in a shop over in orange when 1 came on I could hardly walk I couldn’t talk all I could do was walk around in circle I remember having a few staff members walking behind me as they thought I was stealing things not once did they ask me if I was OK it was like I was on the outside of my body watching this strange person that looked like me. This attack went for hours and in this time I had to drive back to Mudgee where I was living at the time, My husband was working away and I had no one able to come and save me so I very stupidly drove, I was so scared that I was going to die that day and never see my beautiful children and husband again I remember stopping every half hour and driving only about 60km per hr in a 110km zone. I did finally get home safe and sound and I still have no idea how.

How I controlled my attacks at the time (not very well mind you) was eating I would eat high sugar high fat foods as this would make me feel better but watching the 40kg go on was not fun at all and still to this day I have about 20kg of that left to shed

I had to learn how to control my panic attacks without food and control them quickly and effortlessly especially if I was driving. I came across the most amazing woman who became my counselor for a while and she taught me to Belly Breathe how to calm myself down relax and ground myself. Over the years I tweaked her technique  to suit myself and my needs and I came up with a way that I could breathe and calm quickly enough if I needed to while I was stopped at the traffic lights.

I do believe this has saved my life on many occasions.

I’m happy to say I haven’t had a panic attack in over 4yrs and for about 4yrs before that it was maybe once a year.

When I was in the country I would stand in the paddock next door and just breathe in the fresh country air take 5min just for me. Now my favorite place in the world to Belly breathe is at the beach listening to the waves and smelling the fresh salt air calms and rejuvenates me instantly.

I would love to teach you this technique, you can do it as much and as little as you like I now Belly Breathe every morning and night and quite often during the day.

Classes only go for 1/2 hr and a fun with a group of friends or I can teach you in a  1:1 lesson. I will also teach you some mini meditation techniques and how to clear your mind.

Love Kaz xx

 

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Don’t forget to try the new My Secret Spices range you can grab a sample pack by contacting me at orders@n4soul.com

If you would like to find out more about getting your GROOVE Back or if you would like to book in for a FREE 15 min discovery session then give me a call 0422894258 or send me a email at karen@n4soul.com

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Holding a Grudge is like letting someone live rent free in your head

Holding a grudge

Is one of the easiest things to do and one of the hardest things to let go of. I should know I’m the queen when it comes to holding grudges and I’m not proud of it at all.

It blocks so many things and makes life harder then it needs to be these are a few of the things it affects for me –
♡ weight loss
♡ money blocks
♡ moving forward
♡ having fun

I’m that good at holding grudges that I can hold them for others as well like my children and close family..
It sometimes takes awhile to work out that’s what your doing and even longer to figure out how to change, except others for who they are, and move on.

I use meditation and a lot of soul searching to help me move past my grudges.
Who am I to judge anyone
Do I want to be judged for the things I did or said 22yrs ago no that’s ridiculous so why in fks name would I still be judging someone for what they did 5yrs ago or better still what they didn’t even do to me.

Others actions are none of my business

It doesn’t mean I have to go have coffee with the person, it doesn’t mean I have to talk to the person. What it means is that others actions are none of my business and it is none of my business what another person thinks of me.

Sometimes it’s as simple as acknowledging that you are been stubborn and holding on to something that doesn’t serve you, other times it’s a little harder to kick the habit of holding a grudge it maybe you have held it for 30yrs and only now realised how it’s affecting your life, mind and body. These are what have helped me to release my grudges and regain my life back.
♡ I write down what I want to say to the person/persons or sometimes it’s a situation I’m very explicit in what I have to say as I know it’s only for my eyes then when I’m finished I have 2 options 1. I burn it along with the emotion and I sit just with myself and the moon light  Belly Breathe and release all that has been stirred up and brought up by writing this letter
2. I place the letter in a envelope with a stamp sit with it Belly Breathe and release and then post it with no address either way you are sending it out to the universe and the universe is now in control of that grudge, that situation.
♡ I will sit by the beach listening to the waves and meditate releasing the situation to the universe, give myself to the universe, ask for help with this situation and my feelings of been hurt and unloved. I would start this with a Belly Breathing session then sit in my own stillness talking to the universe and my gods.
♡ sometimes just realising what you are doing and pulling yourself up is enough to release the emotion and the grudge.

Holding a grudge is so unhealthy and only gives the other person your power and that I dislike more then what any person has done to me..
The key is to enjoy the process and all that comes up with it.

Remember you are in control of YOU no one else..

Love Kaz💕

 

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Don’t forget to try the new My Secret Spices range you can grab a sample pack by contacting me at orders@n4soul.com

If you would like to find out more about getting your GROOVE Back or if you would like to book in for a FREE 15 min discovery session then give me a call 0422894258 or send me a email at karen@n4soul.com

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All my life I’ve had the worst nails, I’ve spent years getting fake nails put on I had enough of spending all that money and all the chemicals, so I stopped and I really missed my nails but it was for the best.

Recently I started to add Linseed (also known as Flaxseed) to my morning isagenix smoothies and OMG  within a week yes you heard right a week I have beautiful long and strong nails I can’t friggin believe it.
I started with the linseed and beetroot for all of their healing properties never thought about my nails.
A added fantastic bonus woohoo 😄

Everyone should add linseed to their daily routine it is amazing these are just a few of the benefits of linseed
♡ helps lower Cholesterol
♡ helps lower Blood Pressure
♡ helps with Pre Menstrual stresses
♡ helps prevent Hot Flushes
♡ improves your Blood Sugar

Let me know how you get on adding a little Linseed to you day

💕Kaz

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Don’t forget to try the new My Secret Spices range you can grab a sample pack by contacting me at orders@n4soul.com or you can call in and grab a sample pack from Danny’s Cafe Hillsborough Rd Warners Bay NSW

If you would like to find out more about getting your GROOVE Back or if you would like to book in for a FREE 15 min discovery session then give me a call 0422894258 or send me a email at karen@n4soul.com

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I stumbled across this recipe the other weekend when I was away with Friends.

I’m such a sucker for dips and biscuits but a lot of the time they don’t end up sitting well and I wanted to make something that was not only healthy for me, tastes amazing but will help with the inflammation in my knee that I recently hurt.

Turmeric is amazing for inflammation and I really wanted to add a lot more to my diet over the weekend. I had taken up my Chicken Mix so I could make it one night and I thought hmmmmmm I wonder I found some cauliflower in my grocery box and just started creating

AMAZING WAS THE RESULTS

I had to Share this with you GROOVERS I hope you love this accidental dip as much as we did. I can’t wait to make it again for the NRL Grand Final this long weekend.

Amazing Cauliflower Dip

1/2 head Cauliflower coarsely chopped

1tbs Chicken Mix – My Secret Spices

Juice 1 lemon

2 cloves Garlic

2Tb oil

Pinch pink salt

Cracked pepper

Preheat oven 180c

Mix all ingredients (except for cauliflower) together once mixed together add cauliflower.

Evenly spread over a lined baking tray and back for about 30min

Using a stick blender or whisk blends until smooth

Serve warm or cool

Let me know how you all get on

💕 Kaz

Post your footy fever pics #myspicenfts #nourishment4soul

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If you would like to find out more about getting your GROOVE Back or if you would like to book in for a FREE 15 min discovery session then give me a call 0422894258 or send me a email at karen@n4soul.com

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In Honor of my beautiful Daughter and all the woman world wide that suffer and those that unknowingly suffer with PCOS

Seeing my daughter so tired that studying for her HSC exams is just impossible, seeing the pain in her eyes when she says all good as she has her periods is heart breaking and there’s absolutely nothing I can do to help

As a support person it’s so hard to understand what they are going through

As a support person it’s so hard to understand what they are going through, it’s hard to know as there isn’t any physical injuries no broken bones no scares, that I can handle my Son has taught me to be a great nurse, but unfortunately with my daughter with PCOS there isn’t anything like that it’s all hidden all inside. I find myself asking the question is she just playing me? am I being unreasonable? am I not understanding? Is she just having a bad day?

As a support person it’s heat breaking but It’s my job to support even tho I don’t understand I keep an open mind, I support her whole heartily, I’m not a punching bag, I don’t put up with bad behavior what I do is support I give her space when she needs it, I hold her all night as she cry’s herself to sleep without knowing why, I heat the heatpack even tho I don’t understand how much pain she in, I buy the chocolate when she needs it, I lend her my car when her’s is out of fuel so she can get to bootcamp, I slave in the kitchen all day so she can have paleo food to eat as everything else seems to make her unbelievably sick, I’m just there, there for her I’ve learnt it’s not my job to understand this disease, It’s not my job to work it out, It’s not even my job to fix it or Her – even tho that all I want to do, It’s my job to be the best support I can be for her, to understand all she may need it a HUG and a cuppa, or someone to be on the bank of the lake so she can go for a paddle, Or just a text saying I Love You.

Living with PCOS is hard and being a support person sometimes is equally hard but I have found giving up MY need to FIX her and this disease has been the most amazing thing for both of us. September is PCOS month I have worn my Teal ribbon with Pride this September as I do every September.

No matter how you see yourself all that your loved ones see is the most amazing, beautiful woman that you are Love the skin your in

Support PCOS and those that have it all year round.

💕 Kaz

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If you would like to find out more about getting your GROOVE Back or if you would like to book in for a FREE 15 min discovery session then give me a call 0422894258 or send me a email at karen@n4soul.com

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Laughter IS the best medicine

There is nothing like a BIG ass Belly Laugh it can completely change your day.

I love nothing more then sitting around with my family and having a great laugh it brings everyone together, we laugh about the silly things someone has done or we watch shows on telly that have us in stitches, sometime it gets out of hand at our house and I have to sprint for the loo as the pelvic floor mussels aren’t what they use to be.

Laughing is so important for our health just as important as great food, exercise, and ME time.

Laughter helps reduce Stress and Cravings, Boosts your Immune System, Increases your Endorphin hormones, it also is great for your heart it helps improves the function of the arteries.

Laughter is amazing for your Mental Health it helps you relax improves your mood and reduces stress for not only yourself but all around you.

Have you ever taken a yoga class for the first time with your best friend? better still a dance class it is the funniest thing watching each other try their hardest and not quite get there it makes you want to go back next week and the week after that and after that.

only 17 times

Have you ever watched a baby laugh and laugh at nothing but their feet it is the cutest thing ever. It’s said toddles laugh on average 400 times a day and us as adults we only laugh 17 times a day that’s so sad and of those 17 times how many of them are real BIG Belly laughs? The kind that makes your stomach hurt or sprint to the loo like me. There was a time when I don’t think I would laugh 17 times a week let alone a day I’m so lucky that, that is not the case these days I try and laugh as much as I can 100 times a day, sometimes it may start out as a fake laugh then always ends in a real laugh.

Nature has given us the ability to laugh and laugh as often as we like and the only side affect is that it improves both our mental and physical health.

Home work – Laugh, Laugh, Laugh find a laughing group or hang out with the kids more, rent some movies do what ever it takes BUT please LAUGH

Laughing out loud

💕 Kaz

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If you would like to find out more about getting your GROOVE Back or if you would like to book in for a FREE 15 min discovery session then give me a call 0422894258 or send me a email at karen@n4soul.com

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Cooking a dying art

Whatever happened to mum and grandma passing down the art of cooking?
What happened to the days that the kitchen was the hub of the house.
Homemade meals from start to finish.
I don’t know about you but I miss my Nanna’s cooking.
I miss my mum’s home made custard especially when it would get the skin on top as it started to cool.

I know we don’t have time, life is soooo busy (that is our choice, we’ll talk about that later), I don’t know how. These days we have so many excuses. Like you I’m busy to but cooking a home cooked, clean meal doesn’t have to take days to cook.

To cook a tasty meal doesn’t have to take all day. When you think back to what your Nanna/Gma would pack into a day she didn’t have all day either and she didn’t have a slow cooker thermomixy thing, turbo cooker, Wok or anything like we have today most people just had a stove, pots and pans no microwave to heat up a package meal and no money to buy them either.

Kids love to help they love to cook and LOVE to lick the spoon and the beaters are even better. Involve the whole family, buy a cookbook that is child friendly and only has 4 or 5 ingredients and let them cook with your help. You will find that they will be more willing to try new things if they make it. I remember when my son was in primary school and their homework was to cook a family meal he chose a chickpea curry to cook from one of the 4 ingredients cookbooks I thought no way he is going to cook this let alone eat this. If I served him curry he wouldn’t eat it, If I served him chickpeas he would pass out. I let him go and he cooked it. It was amazing and the best thing was, he loved it and now eats curries and chickpeas with out a sound. If I didn’t let him experience this for him self he would probable still not eat curries and definitely he would have never tried anything new.

Yes they make a mess and yes they get it wrong but that’s the fun in it and that’s why your there to help, teach and pass on your favorite things to eat and make.

Cooking is really easy and can taste amazing and these day can be super quick.

My Fav

Handful of shelled green prawns add some garlic fresh or from the bottle. Cook in wok or frying pan takes less then 5 min remove add a fresh pack of stir fry veggies. Stir fry for 5 min put prawns back in toss and serve.

Done – In less then 10 min you have created an amazing fresh and tasty meal, serve with a glass of Red, light a candle and enjoy with your someone special.

If you don’t have a lot of time set the slow cooker going with some Pulled pork and have it for dinner on soft taco’s or on a roll with coleslaw. You will have some leftover to go on sandwiches or in a salad tub for lunches. You could cook a double batch of Monday’s dinner freeze it and have leftovers or make a pie with it for Friday Nights dinner.

Learn to season your food a good quality salt. I use Himalayan salt (pink salt) just a very small amount and it brings out all the flavors. Freshly cracked pepper again just a little is amazing, and my love HERBS & SPICES these can transform any dinner into an amazing meal. You can use fresh or dried herbs it depends on what time and space you have, I use both as my garden isn’t all that big and this winter hasn’t been that nice to my favorite herbs.

Meals that come in a packet usually aren’t food they have so many hidden nasties that you wouldn’t put on a plate and eat so don’t let pretty packaging con you. I don’t know why we need sugar in our chicken stock but in 90% of chicken stock it’s there. WTF??

Buy cheaper cuts of meat and chicken cook it a little slower save yourself some money. Buy in bulk and buy veggie seconds they might not look as good but they taste the same.

Share with the FB community all your pics I can’t wait to see them.

Enjoy yourself cooking

💕 Love Kaz

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If you would like to find out more about getting your GROOVE on or book in for a FREE 15 min discovery session give me a call 0422894258 or send me a email karen@n4soul.com

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Exercise

Wow doesn’t that 1 little word bring up so many different emotions for everyone. Fear, Joy, Happiness, Hatred, Scared,  Blissfulness and so many more some people even have panic attacks just from the thought of exercising. We have been led to believe over the years that exercise needs to be hard work, and that if we don’t work our ass’s off then it’s just not good enough, if we don’t finish our session in a pool of smelly sweat then we have wasted our time and money.. Some people LOVE to do this they love how strong they feel after a hard workout, they can take on the world and anything it throws at them and for these people that is great it’s fantastic seeing how happy their exercise regime makes them feel. Then you have those who exercise like this who HATE it but do it because they have spent a life time of being programmed that this is the one and only way to exercise they wake up with a heavy heart because they are about to start their day doing something they hate the heavy feeling then follows them through their day and everything they do. Then there are the other’s who became physically sick or injured at the thought of exercise, they don’t want to punish their bodies or minds. They also have been programmed that exercise is only affective if you are punishing yourself and the thought of punishing themselves makes them sick and scared.. What if EXERCISE was FUN what if it was even accidental? What if it bought joy to everyone just like those who love the pain of hard exercise? ?  What if ________ ??? What if taking your kids to the park and chasing them around was exercise? What if taking the dog out for a 10min walk was classed as exercise? What if walking down the front stairs to go to the car (which you do 10 times a day ) was exercise? What if following your children around and around there sporting activities was exercise? How much exercise would you do in a day? a week? a year? I have been at all of these stages through my life and loved and hated them all unfortunately at the moment I’m at the last stage I don’t really do any planned exercise I do miss it so much but due to different things both physical and mental I don’t do any formal exercise which was really getting me down as I don’t feel strong I don’t feel balanced. Something I thrive on is being in balance. I’ve never been skinny even when I loved to punish my body I was always bigger then everybody else so I guess over the years I’ve gone what’s the point I’ve always been told that if I work hard I’ll get results that working out really really hard is the only way to be skinny and if your not skinny then your just not healthy. WTF I need to be skinny because that’s what’s right RIGHT?

WRONG!!!

I need to be me healthy happy me.

I’ve had to change my mindset because the fighting that was going on in my head was driving my insane. I could spend the day walking up and down the beach following my son at a surf carnival from one event to another. I could walk around netball courts all day helping with a bit ball work and warm up when my daughter would be at a carnival. I could walk around and around a motocross track up and down hills lugging hoses all day watching my boys race. I might have to park the car a km away in heels from the theatre that my daughter is dancing at. I might need to get the dog out of the yard before she goes stir crazy but I only have 15mins spear. Is any of this exercise? HELL YER!! and damn good exercise. I never thought of any of this as exercise until a friend once said to me “how can you say you don’t exercise look at what you do”. You know what she was right some weekends I’m completely stuffed I can hardly move but I feel great I could take on the world and anything it throws at me. It wasn’t easy changing my mind set as near 40yrs of been programmed one way doesn’t get reprogrammed over night. I now do some light planned exercise without getting sick or injured and I enjoy every minute of it. Since changing my mindset weight that I have been trying for years to get off is starting to be released. Woohoo… Being balanced is so important and if one side of your life is out of balance then chances are so will other sides. Changing our mindset to seeing where we do exercise and that there is so many different forms of exercise is just the start who knows you too may start to do some planned exercise without any trauma.

Think about your life and how you DO exercise and remember 10mins a day is better than nothing..

Enjoy your day Grooves

Love Kaz💕

🌹🌹🌹🌹🌹🌹🌹🌹🌹

If you would like to find out more about getting your GROOVE on or book in for a FREE 15 min discovery session give me a call 0422894258 or send me a email karen@n4soul.com

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I’ve heard it all before I’ve even said it and I’m really really convincing when I don’t want to do something.. BUT… Me time is so Important. It’s important to our health, our children’s health, our partners, our energy levels and to every aspect of our lives. ME time is what keeps us sane. Now I know you don’t have time, I know your busy, I know you think people will judge you (that’s their problem not yours) but believe me if you take just 10min a day doing something just for you, you will be amazed how things will start to change. I’m not talking about those few seconds your alone on the toilet before one of the kids or the dog finds you. I’m talking about 10 mins just holy and solely for YOU no interruptions. What was that you said ” YER RIGHT” it may need some practice but YOU CAN DO IT. I remember my mum taking for ever in the bathroom after her shower she would sometimes answer us through the door but she never opened it I always wondered what she did in there that needed to take so long? I wasn’t allowed to spend that much time in the bathroom after my shower WHAT the hell was she doing? Now I’m a MUM I know exactly what she was doing NOTHING she was hiding she was taking her 10mins. It’s amazing how much makes sense when you become a parent. I have a few ideas that might help you take your 10 mins

• Straight after you put the baby down make a pot of green tea and enjoy it sitting in the sun
• Head out for a quick walk when hubby gets home
• Sit on your bed with the door closed and clear your mind think about nothing (my personal favorite when I have a house full it takes 10 mins for them to realise I’m not there)
• Head to the beach walk in the sand and soak up the sea air (another fav of mine)
• Be like my Mum and lock yourself in the bathroom

There is so many others but remember start out slowly, start with twice a week and work up to every day and always stay present and true to yourself.

Let me know how you get on 💕Love Kaz..

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If you would like to find out more about ME time or book in for a FREE 15 min discovery session give me a call 0422894258 or send me a email karen@n4soul.com

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