Take a candle lit hot Epsom salt bath with soft music and a face maskMassageWrite it out, journalling practiceGo for a walk in nature, with puppyMake a Hot Cacao drink it slowlyCurl up cosy with a romance novelMake a cuppa tea and call a friend or invite one round

Turn music up loud and singWalk up a hill / go for a hikeWatch a funny, romance filmDe-clutter and clean the house, bedroom, living space, bathroom, cupboards, shedsGarden, plant something new – go barefoot on the earthGet away to the beach – take a swim in the salty waterPaddle-boardingGo for a drive in Betty, read a book cosied (can't spell that word haha) up in the back with a fresh brew of herbal tea or porridge

Start a project: photography, scrapbooking family memories, holidays etc. sewing (scrunches, blanket)Learn a new skill; piano, guitar, knitting, cooking class, potteryWrite a personalised letter/card to a friend, family OR make a surprise goodie box for someoneTake a napMediation practice. Try with uplifting essential oils, candles, pillows, quite space, low lightsFacial or pamper session; nails,Have a floatSauna – sweat it out

Discover new passions or focus on current passionsBe compassionate towards selfHave hopeWrite down everything you have achieve this week, month, year, lifetimeChoose to be happy: write down a few emotional states i.e. fun, laughing, excited. Next to these include 5 ways how you can make it happen (action plan) i.e. watch a funny movie, read or listen to jokes, tickle your partner, friend.Take control back, stop feeling sorry for self and make the changes you can control right nowGo for a run

Express yourself: use your words, speaking, writing, dancing, yogaPractice kindness and giving: make meal, treat for a friend, donate services, money,Focus more on fulfilling your values rather than achieving all your life goals – being satisfied with who you are as a person first and foremostCuddle and kissWatch the sunrise + sunsetSlow down and become present on the momentPlay with your pets or someone elsesBelieve in yourself - use affirmations "I am Strong"

Gratitude journalGo to bed earlierChamomile tea: calming herb for better sleep, mild sedative propertiesLavender oil: use on pillow, baths, clothes, diffusorUses spices: Cinnamon, ginger, cumin, turmeric: increase energy, boost metabolism, stabilise blood sugarsExercise - HIIT short and sharp get a sweat on and blood pumpingSing at the top of your lungs: karaoke style

St John’s Wort - Increases serotonin productionAshwaganda herb (Indian ginseng), lowers stress hormones, stabilises thyroid hormones. Calming tonicVitamin C / camu-camu powder, Supports taxed adrenals, immunityRetail therapy - real stores or onlineGet some sunshine but wear sunblock on face cause ain’t nobody want wrinklesBook and plan a holiday somewhere sunny, exotic and newCook a new meal, rich in flavours and fresh nutrient dense vegetables, spices and organic produce and meats.Reflective journalling

Take shower, wash hair throughly, face mask/scrub, 9body scrub with coffee, as it's stimulating, then put on fresh clothes that make you feel goodput some money in your savings accountaccomplish something small

These 4 stretches work really well together to target the legs. lengthening out the fronts (quads), middles (adductors) and backs (hamstrings). My biggest piece of advice is to breathe deeply in all the stretches this helps to circulate more oxygen in the blood around the body and to the targeted muscle group your stretching helping it relax and release tension easier! Keep in mind you never want stretching to feel super uncomfortable and slowly ease yourself into the stretch so not to damage or strain the muscles.

1. Downward dog - hamstringsoption 2 with hooked foot

Downward dog is probably one of the greatest full body stretches. One of the main target muscle groups are the hamstrings. To get into this stretch begin in a table top position with your hands under shoulders and knees under hips. Then lift your knees off and push your hips towards the sky creating a triangle pose. Think about pressing into your finger-tips and tilting your sit-bones towards the sky. It doesn’t matter how high your heels are off or on the ground as long as you’re feeling a nice releasing stretch down the backs of your legs. When you want to get a deeper stretch then add in the foot hook, placing one foot behind the other for about 30 seconds each or until they feel similar. Hold downward dog for 6 long deep breaths and repeat again after you finish the other stretches. Trust me this stretch gets easier and better with time and regular practice.

2. Runners lunge – hip flexors + quads

From the downward dog position step one foot up in-line with your wrists making sure the ankle and knee are parallel. Turn your foot out slightly as well. If you’re really tight then please use blocks or books under your hands to give your body more height the first few times you practice this pose. You’re your back knee onto the ground and ensure your back foot is straight, it often tents to cup in. Then press into your big toe this should switch on your quads and hip flexors. If you’re not feeling much of a stretch yet then drop down onto your elbows, trying not to twist the hips keep them squared to your hands. For option take same side hand as the foot you stepped up and place it on your knee. Take a gentle twist and let your foot roll out to the side, lean back into your other hand and think about lifting up through the chest and spine to create length in the body. Let the hips sink to deepen the stretch more but keep the core engaged the entire time to keep the stretch safe, we don’t won’t injuries!

3. Quad stretch – Quadriceps + Hip Flexors

Get into this stretch begin in runner lunge stretch (above) lean on your outside hand and gently lift your foot up until you can grab your foot. You will instantly feel this down the front of your thigh in your quad muscles. To enhance the stretch tuck your tail bone under and lift through your chest while looking towards your back foot taking an easy thoracic twist as well.

*if you can’t reach your foot wrap a strap, tie, or belt around your foot to gently guide it closer.

4. Adductor stretch – inner thigh’s

Start by crutching down to one side coming onto the ball of your foot. Flex and rotate your toes to the sky on the long leg. Place both hands inside the legs and gently lean forwards. To make this stretch more intense press your elbow into your bent knee and push it out to the side this will enhance the stretch in your inner thigh, the adductor muscle group of the leg. This is a group of muscle we very rarely stretch so you will find this super beneficial and will help to get more length into your hamstrings as well.

Happy Stretching Team!

Comment below your favourite stretches and what you found helpful.

I shared this journey over on Facebook during the week I was in Vanuatu so wanted to put it all into one post for my records and to share this pretty awesome experience!

"I am really enthusiastic about this project and want to show everyone how incredible, different and eye-opening this is. Bringing people from different cultures, countries and levels together with a shared objective and passion for rowing + just look at the location!"

DAY 1: Monday I am coaching the novices (beginners) from Samoa and America Samoa- who have never rowed before in their lives and been on an erg once.

Session 1: We went over the boat what things are called, erg sequencing, practised putting the blades in the right way round, then getting in/out of the boat and sitting in the boat and adjusting their foot position.

I asked them to describe how they were feeling after our first session... "hard", "difficult" and "I am trying hard".

Session 2: I told me to go for a swim and get wet to start with - that way it didn't matter if they tipped they're already wet anyway. Then they got straight in the boats and we started practising rowing - they improved so much over this hour and was so incredible to see. I asked them how they felt after this session... "fun", getting better" and they couldn't stop smiling :) (see picture for proof)

Day 2: Tuesday Session 3: We got straight into the boats this morning and spent just over an hour in the boats / "tubs" as they are larger more stable rowing skiffs. A few wee tumbles and rescues to make it an interesting morning.

Then I jumped in a double with Vanuatu's female competitor for this regatta and did a 6km row, it felt great to be back in my beloved bow seat. She is super talented, hard working and gives the best compliments ever!

Session 4: Again I jumped into the bow seat but not much rowing for me I was pure coach and observer to help keep the boat balance, coach and get some one-on-one time with the new athletes and get further out into the lagoon.

At the end of Day 2 I so excited by how fast these young girls and boy (soon to add another to the mix tomorrow from American Samoa) have picked up rowing and I can see the determination and eagerness on their faces (and how high they like to rate - they're gonna be racers haha!).

DAY 3: WednesdaySession 5: We rowed 4km out in the Lagoon - which was a huge achievement for these guys and so proud of them. Only a few took a wee swim but because we practised how to get back in the boats, saved themselves and still couldn't stop smiling!

Session 6: they went out in quads (4 people, 8 oars) with the local Vanuatu girls. Great experience as my 'newbies to rowing' athletes got even better because they could follow someone and 'copy' what they were doing. Plus it's always FUN to go in bigger, faster boats and laugh with your team-mates.

The coolest thing for me today was seeing them helping each other, looking after each other and mostly encouraging one another with high-fives after rows, coaxing/reminding them how to do something we learnt in the first 4 sessions.

DAY 4: Thursday

Session 7: My beginners rowed over 7km's!!! They have the blisters to prove it now too ;) It's so amazing seeing them learning on there own knowing whats right and what went wrong. I asked what they learned from the row; "that I have to stay focus or I get unbalanced", "I have to use my legs to push harder not my arms and body."

Session 8: the kids jumped into mixed crew quads (4 people, 8 oars) with the Vanuatu Girls for some experience rowing as a team and they had made some new friends by the end of the session!

DAY 5: Friday

Session 9: The kids upgraded into the racing boats (had previously been in the tubs for stability) so they were a little shaky to start off with. I had Steve from Rowing Celebration out in the coach boat lucky as Coach Soph took a few dips in the water to help the kids get back into boats when they tipped. Everyone took at least 1 swim but they all loved it and improved so much during this session and I was getting very excited!!

Session 10: the kids jumped into quads with the Vanuatu girls for some crew boat training. While I also went out in a quad with the more experienced rowers which was so much fun - can't remember the last time I was in a quad, let alone stroke seat of one haha!

DAY 6: Saturday - final training camp day!

Session 11: started with another 5min erg piece... stepping the rate from 20, 22, 24, 26, 28 as 26 will be there likely race pace come to the regatta on Monday. I am also trying to get them used to the feeling of the legs and lungs burning with pain and lack of air. Ouch! Then back into racing singles they went. We rowed over the 1km racing course and we did some stepped rate pieces from 10-30 stokes. Only a couple of swims this morning and I stayed dry!

Session 12: excitement and proud coach moment reflecting on how far these 4 kids have come in such a short amount of time. Again the kids improved and gained more confidence in this last session doing 100-200m sprint pieces at rating 22-28.

Big THANK YOU to my wee coaching team Andrew and Paula from American Samoa (Leme from Samoa, not pictured), for the 'learn to row's' in action. You can't wipe that smile off my face this week, it's been something special, to say the least.

Background information: Currently, Samoa and American Samoa do not have the facilities to row in their country hence why we have complete beginners here who I am teaching how to row. The goal is to eventually get these countries up and running their own rowing programs in the near future. By hosting this regatta and 'training camp' week we are helping to expose these countries to rowing and showing them how Vanuatu has set up and run there own program - they even had an athlete, Luigi Teilemb, who competed at the Olympics in Rio!!

I owe a huge Thank you to Steve from Rowing Celebrationfor making a special trip over with his family to take photos and wow he took some incredible shots plus he was a handy help in the coach boat when I need to jump in the water.

Looking forward to my next rowing adventure,

Soph

My Goals for 2017 were a bit hit and miss - I nailed some, I bombed on others. Caused me to freak out that I wasn't going to finish them all and feel like a failure... blah blah blah [insert all that negative mind chatter that's been playing in my head the entire year].

Then I recently realised its not a big deal at all.

Seriously Soph, no-one cares if I can do 20 chin ups or if I go for a walk up the Coromandels or if I do a Thai cooking class.

Honestly look at this list.. yes I super glad I did manage to get about half of them done and read a heap of books this year, travelled, hung out with my family - but these shouldn't be goals Soph, they should be normal everyday life things that make me happy and healthy not things that should be written in your to do list..

I'm the one putting more pressure and stress on myself to be everything and do everything and if I'm always striving for the next thing whether it's up-skilling in another course, literally have done 2 extra online yoga courses this year, while still studying Holistic Nutrition part-time and working.

To be fair I have had a lot of down time this year which I could have used more wisely, more effectively and most likely crossed off everything on my goal list if I actually applied myself more.

It was like the more 'free-time' I had, the more I wasted it. Then the days where I had a lot on, my god I could get a lot of things done - productivity queen on Monday's! Tuesday - Sunday were lets just not talk about hahaha!

But ya know what, it doesn't bloody matter!

So I've made myself a new goal for next year. It's simple. It's what I originally thought doing all these goals for 2017 would help me achieve in the first place. 2018 calls for none of that shit, no time for all the extra small pressures I put on myself, the stresses cause by to much google and shopping carts and endless time wasting minutes (hours) on facebook, Instagram, YouTube and also without all the shitty, guilty moments of "shit I should of done something today".

Because who needs more crap in there lives! Declutter people but we all know thats a whole other story... maybe a blog post in the new year once I move house again and give away excess stuff, sell, lend out, mend or even use.

My 2018 Goal is simply to be....

happy & healthy

What's yours?

Soph x

Surf in Bali

Walk up the Volcano in Bali

El Camino walk through Spain, 🇪🇸

Volunteer with children in Nepal 🇳🇵

Trek to base camp Nepal 🇳🇵

Antarctica Journey 🇦🇶

Trek Rainbow Mountain in Peru 🇵🇪

America roadie Route 66 🇺🇸

Hike Colarando, Rockies 🇺🇸

Hike and Raft Grand Canyon 🇺🇸

Skiing in Canada 🇨🇦

Paraglide in Switzerland

Kayak Lakes / Sea's in Canada 🇨🇦

Sir Lanka surfing and yoga

Volunteer in Kenya

Go running in Kenya

Mountain bike and hike in Norway

Ride camels in Morocco 🇲🇦

Yoga retreat or training in India 🇮🇳

Meditation retreat Thailand 🇹🇭

Backpack around Cambodia, Thailand, Vietnam aka. all of South Asia🎒

Volunteer at an elephant sanctuary

Run / Hike around Stewart island 🇳🇿

Visit the Chatham Islands with Shannon 🇳🇿

Hawaii stair climb 🇺🇸

Mexico swimming with turtles 🇲🇽

Costa Rica 🇨🇷 yoga and sustainable farming

Aruba - yoga girl! 🙏

Visit all the family in Australia 🇦🇺

Ayurvedic retreat in India 🇮🇳

Always adding more new and exciting things that I hear of, so feel free to suggest a few below :)

The first 6 are from this article directly copied - linked here

1. Stop being scared.

Stop being scared if you don’t have an answer to what you want to do with your life. Stop freaking out about the fact that you aren’t even sure what you want to do for the rest of the day. You do not have to have all the answers. You need to take things one day at a time.

2. Reach out to one person who has a job that you think you might love.

Say you would love to learn more about their job, or meet for coffee. You might not get an answer, or they might say no, but you have nothing to lose by just trying.

3. Drift Syndrome.

When we can't figure out why we're doing what we're doing, or how we ended up working the job we're working, a sense of "drift" settles in. It seems that instead of planning out our career, we just drifted along the tides and eventually found ourselves here. Or perhaps we had a plan, but lack of follow-through and/or a few of life's hard knocks changed it, and we just drifted along. The truth is, most of us drifted to some extent into whatever it is we're doing. I know precious few people who planned out every step and were able to remain untouched by the chaos of living to go precisely where they wanted to go. Nonetheless, feeling the "drift" is an emotional trigger for feeling lost. -

4. Cognitive Overload.

This is probably the easiest on the list to describe, because it affects all of us, and with increasing intensity. We simply have too much on our mental plates day-in and day-out to manage effectively. Without a quality external system for helping to manage it all, we can't help but feel overloaded, and that contributes to a feeling of being out of sorts with the responsibilities and demands we face endlessly. Our brains didn't evolve for nonstop information-driven, consumerism-driven, technology-laden societies, so we have to find tools to offload our cognitive load, or sink.

5. Distractions Fragment Focus.

About once a day I look at my iPhone and seriously consider throwing it into oncoming traffic. We have an abundance of ways to stay "connected" at our disposal, but hyper-connection invariably leads to attention fragmentation. When we can't focus our time and energy on any one project without being distracted by our smart phones, email, news alerts, TV and everything else that's barreling at us, then it's natural to feel detached from the project and, quite possibly, lost about how to get it completed. We've got to lasso in the distractions to get quality work accomplished; there's simply no other way to consistently get work done and feel good about the outcomes

6. Bad Diets Fog the Mind.

The next 6 were form this article here - Link to website

1. Continuing to eat the foods that make you feel sick, lousy, or lethargic.

Treating yourself is important, and by all means, everyone deserves to have a cheeseburger or a bowl of ice cream when they’re really craving it. But if you’re feeling nauseous, bloated, and sluggish day after day, eating unhealthy foods on a consistent basis is only going to make everything harder.

2. Staying in the house when you’re feeling anxious. Whether you have a diagnosed illness or simply feel the heavy anxiety that comes from time to time with being an adult, staying indoors will not do you any favors. Even though it’s the last thing you want to do, get off the couch and just go for a walk, run some errands, or text a friend to meet you for a snack. You’ll probably feel (at least a little) better afterwards.

3. Spending money on apparel that you will only wear once or twice. Sometimes, when you’re in the moment, it can be so easy to just want. With smart marketing and visually appealing set-ups, clothing stores (and even their online counterparts) have an incredible ability to make you think you want things that you actually don’t care for that much. When you do go shopping (which is a perfectly respectable way to blow off steam and have a good time), think carefully and sincerely about what it is that you want and need, compared to what you simply have an infatuation with.

4. Binge-watching shows to avoid an actual problem. I am an avid supporter of a solid Netflix binge. But if you’re mindlessly watching a show just to avoid something you don’t want to deal with (studying, job applications, a breakup, exercise, whatever) you’re only going to increase your anxiety. Deal with the cloud hanging over you head-on, and the House of Cards marathon that you follow it up with will be way more satisfying.

5. Spending endless hours a day on the internet. I’m all for the internet. Hell, without it, some of my dear friends and I would not have jobs. But there’s a difference between spending conscious time on the internet reading interesting articles, looking at videos and blogs that make you laugh, giving your mind a rest from working, etc… and simply clicking mindlessly on link after link because you’re avoiding real life. The internet is not (totally) evil. You just have to handle it in moderation.

6. Do not follow someone else’s dream.

Your parents want you to be A. Your boss wants you to be B. Your friends want you to be C. And society is clamoring for you to be D. You can’t please everyone, but if you do what YOU think you should, at least you’ll be able to sleep at night.

Lastly watch this Youtube video on PASSION