THE iKiFit BLOG

Join iKiFit founder, Kim Macrae for thought provoking snippets about education, life choices, self empowerment and reflection, that encourage us to be the best version of ourselves - Every Single Day in lots of little ways! Watch a brief introduction to the blog below

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(Click below to hear iKi Crews Every Single Day excerpt, full version for sale on iTunes).

Life Coach and fulltime working Mum of 3, Amy shares her experiences of how iKi helps her meet the challenges of juggling children, partner and career while striving to be a happy, healthy strong role model. And staying sane!.

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10. Don't wait. Invigorate.

Monday, April 02, 2018

Invigorate.

 Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease, much lower levels of stress and improved memory, cognitive function and mood.

But wait – drat! We have no tradition of workday siestas in Australia, so what are we to do? Taking a nap at your desk might get you fired. Maybe go home for lunch and take a nap while you’re there? Or what about suggesting it to your boss and colleagues in a wonderfully invigorated way and keep chipping away. Just because we don’t currently do it doesn’t mean…..

Ok, fair enough, that might take years so what to do meanwhile?

There are LOTS of simple, effective, no (or low) cost, fun ways to invigorate and most are also great for your health, your productivity, and for those around you.

Take a brisk walk, wander outside and smell the roses, streeeetch! It’s about ‘time out time’, mindfulness, positive attitude and more.

Add something fresh and colourful to your meal, say something nice to your fellow workers, smile and laugh, eat an apple (crunchy is so invigorating) work on a win-win solution to a disagreement you’ve had with someone you value, do something thoughtful for your spouse or children. Put on music you love and shimmy, sing or smooch – or all three. The possibilities are endless.

Don’t wait, invigorate.


 


Teach our children the boundaries of social existence.

Wednesday, March 21, 2018

Clear guidelines help build confidence - and competence.

This week I’m excited to be reading the long running best seller “The 12 Rules for Life” by professor Jordan B Peterson.

He says he is surprised by the popularity of the book given that his main message is that we take responsibility for our actions – and teach our children to do the same.

We all benefit from structure in our lives and a key is to teach children boundaries: – remembering that those guidelines, or rules, are there to do two things – to give children (and everyone else) the security to explore, learn and have fun, while protecting them (and ourselves) from the chaos of anti-social behaviour.

It’s about protecting us ‘enough’ that we feel secure to explore and learn and so become competent – but NOT about trying to save us from all possible pain, as that destroys challenge, initiative, fun and resilience.

He says in Rule 5 that our job as parents and teachers is to set boundaries consistently and fairly. To punish when those boundaries are crossed and reward when the boundaries are adhered to. “Clear rules and reasonable discipline matter for the self- secure, psychologically mature and socially developed child”

Some argue that we should protect children from negative emotions as much and for as long as, we can, but Professor Peterson makes the point that negative emotions serve a purpose. “Pain is a signal of what not to do. Anxiety is a signal of things: – situations and people, to avoid. These feelings protect us by teaching us how to operate in this wonderful - but dangerous – world, in order to promote our survival. Preventing our children from experiencing negative emotions can result in more harm because we defer their learning”

“It’s far better to render the beings in our care competent, rather than to “protect” them.

Have a great week. 

Kim.


 


9. Desegregate.

Wednesday, March 14, 2018

Desegregate

Remember we are all VERY similar at the genetic level. We share 99.9% of our DNA with every other person on the planet. When we mix with others we soon come to see how similar we are, whereas when we remain separate - when we segregate - we can find ourselves focussing on the surface differences.

When we interact with others in an open-minded way we notice two things:

Firstly, that in matters of desires, fears, dreams and life goals we are soooo similar:

Secondly, that those superficial differences can be wonderful, empowering, exciting – think exotic flavours, sounds, fashions, ideas that can spice up our lives.

When we mix with others, coming to understand ‘them’ can lead to a deeper understanding of ourselves. At the same time, we can be enriched by fresh ways to enjoy food, music, leisure. Life.

So why do so many people want to segregate themselves from ‘others’?

We are designed to be wary of difference – it’s a sort of evolutionary defence. In times past, strangers often WERE dangerous. Now we live in a more connected, multi ethnic, multi-cultural, multi everything world in which, remember, 99.9% of the inhabitants are much like us. They want to be treated nicely and with respect. Just like us.

Remember the “old saying”

“Treat others the way you want to be treated”

Or in the words of the iKi Rulz song

“Treat each other nice today – you will earn respect that way”

Desegregate for a safer, fairer funner world.

Vive la difference.

Kind regards

Kim.


 


8. Don't be late.

Tuesday, March 06, 2018

Don’t be late

It’s soooo easy to be late. We've all done it, but have we thought about the impact it has. Some people seem to think it's cool, the thing to do. Some businesses operate as if it's normal - par for the course.

But I’m inclined to believe the research that suggests that some of the ‘little things’ we do can be awful for those on the receiving end - and making people wait is right up there.

When we make an appointment and then arrive late, keeping the other person waiting, are we saying their time doesn’t matter as much as ours? Sure, we had something come up, or we just had to finish that task. But did we consider that the person we were meeting may be as time poor as we are, or have 'important' matters to attend to? Just like us.

That person may not make as much money as us per hour but their time is probably just as valuable to them as ours is to us. Hold ups happen to all of us, but how hard is it to send a text, or call. To show we value their time and them.

If being late is a habit for you and you feel it's time for a change, try these fixes:

Set your watch five minutes fast (or however many minutes you need) and forget that you ever did it. That way, you’ll always be on time and can stop stressing over being the last one at work or to drop your children at school.   And you won’t miss out on the lane you want to swim in, or your favourite car space. Schedule your appointments to finish 5 or 15 minutes before the next one, so you have time to prepare and to be on time. Or just remind yourself that other people matter.

Show the people you are working/playing/living with that you value their time, and them, and have a nicer day.

Kim.


 


Self Care - It needs to be up there!

Friday, March 02, 2018

Hi folks. As we head into the weekend I wanted to touch base with you and ask a question! 

What have you done this week for YOU? What have you done to take care of yourself? 

I've been waiting with baited breathe for the last 5 years for my partner to buy me flowers as a romantic gesture. I've even mentioned in passing the great deals he can get from the flower guy at the local service station. Every Friday when he comes home empty handed I end up feeling deflated, disappointed and even slightly unappreciated. But why? If I want the flowers that bad, why don't I just buy them for myself? 

If flowers mean so much to me, if I feel I have earned them or deserve them, why don't I reward myself? Why should it be up to my partner to buy me flowers? Yes, it can be a romantic gesture, but what I'm learning is that this is not necessarily how he communicates his love or his romantic feelings towards me. He does this in so many other ways. But it leads me to the question: what loving gestures am I making to myself? 

Because as a busy mother of 3 who works full-time, it's really important that I take care of ME. Because there are a lot of people relying on me. 

At first it seems selfish, even a little indulgent. But trust me, once you get into the swing of it: stealing that extra 10 minutes in the shower for yourself, taking an extra 30 minutes to do the grocery shopping, or buying that bunch of flowers for yourself, it can go a long way to maintaining your sense of self. Nurturing and caring for yourself  is good family management. Ultimately it can make you a better parent, not to mention is great role modelling for our children. 

Now, this doesn't negate the need to check in with your partner and throw them a bone every now and then in the romantic department. That can be a topic for another day: "Love Languages" and all that. But for now - for this weekend.. what are you going to do for you? 

I bought my flowers, aren't they lovely!  

iKiMum : ) 

 


Learning resilience.

Tuesday, February 20, 2018

Resilience is a matter of habit

Firstly, a big thanks to my regular readers. As you’re aware, each weeks’ blog is around a word from the song “Every Single Day” which mentions some of the many ways we can make each day a little better.

In this weeks’ blog I’m taking a break from that format but sticking to the theme.

I’ve just finished reading Joe Williams’ new book “Defying the Enemy Within” and was amazed at the number of great adjectives that can be applied to it.

The book is a great read, fast paced and engrossing. Joe outlines his childhood with humor and humility and shares the excitement, the ups and downs of his impressive sporting career. He is articulate, honest and humble.

He deals with his substance abuse and mental health issues openly and bravely and takes us on an involving journey to where he is now – making a powerful, positive contribution to all Australians. His advice on how he stays positive, healthy and highly functional is clear, inspirational and truly helpful.

His comments that the Australian nation as a whole can learn much from the First Nations, if we will just listen, is visionary and timely.

Great job Joe. I’m proud to be a friend and fellow Australian.

Kim


 


7. Clean your plate.

Thursday, February 15, 2018

Clean your plate

Opinions differ about whether it’s best to eat everything on our plates or to stop when we’ve had enough. Some say that eating all the food put in front of us can make us obsessive or encourage overeating.

However, I grew up on a farm with 4 brothers and subscribe firmly to eating everything I am served. I think it’s a principle that we can apply to most areas of our lives – i.e to learn to manage ourselves, set achievable goals and to finish what we set out to do.

Serving up a healthy portion at each meal and finishing what’s there is a way of learning to take responsibility for ourselves and our decisions – and to complete what we start.

If you are trying to cut down on your calorie intake, just eat from a smaller plate. There’s lots of psychology in eating, as in everything else, and when you see you’ve finished what’s on your plate, you know you've had enough. It's about making the right choices in the first place.

Learn what and how much is right for us, be satisfied with what we choose and tidy up after ourselves. Clean our plate.

Job well done every time.

 

 


6. Investigate

Tuesday, February 06, 2018

“But why Mum?” That nagging question can be annoying but is part of developing – and maintaining - a healthy mind. Encouraging children to explore and investigate doesn’t just help set them up for a rewarding life, it can help extend the quality and length of life as well. And it applies to people of all ages, so don’t be afraid to go along for the ride.

Lots of research – as well as common sense - tells us that the best way to stay young is to act the way young people do.
Stay curious, investigate, keep learning, be interested, be involved, join in.
Practise and model the good behaviours of young people.

If the tap won’t stop dripping, have a look and see if you can fix it. It might be easier than you thought. Or it may challenge you in such a way that you develop a whole new set of skills.

And being interested is a great way to strengthen family bonds. Try asking these two questions over dinner with your family:
1. What was the best thing that happened to you today?
2. If you could, what would you like to change about today?
This way, you’ll learn more about what the ones you love are doing and what makes them happy or sad.
Also, you might find out about an issue like playground bullying before it gets out of control.

We’re never too young or old to learn, in fact when we stop learning we get old in a bad way.
Curiosity may occasionally kill the cat ---but much more often it prolongs and improves life.

Have an awesome week, 

Kim. 


 


5. Dedicate. Do something hard.

Wednesday, January 31, 2018

 

2018 is well and truly under way, now that Australia Day  is behind us and we’re getting back to school and work routines.

This weeks' word is “Dedicate”: I’ve been stressing for weeks about what to write - and then it all became clear when the Australian of the Year awards were announced.

The winners have dedicated much of their lives to things they love and believe in.

I’m excited because 2 of the 4 category winners are teachers: The Australian of the Year, Professor Michelle Simmons, is a teacher and researcher, and Eddie Woo, Local Hero is a visionary high-school maths teacher. It’s great that we're recognising and valuing teachers, who play such an important role in nurturing tomorrows’ leaders.

I’m also excited and inspired by the message given by Professor Simmons who says “Quantum physics is hard. Technology at the forefront of human endeavour is hard. But that’s what makes it worth it. I believe that the things that are most worth doing in life are almost always hard to do- but when you succeed the euphoria is immense”

When we dedicate ourselves to doing something hard, we often have to sacrifice other things – luxuries, time off, holidays – but the rewards can be immense.

Let’s dedicate some time and effort to doing something hard this year. Think of how we’ll feel when it’s done.

We’d love to hear about the things that excite you: things that you’re passionate about, that make you feel rewarded, valued and respected, or that you feel 'just need to be done'.

Have a great week.

Kim. 


 


Welcome to 2018!

Tuesday, January 23, 2018

I hope you have had a relaxing, re-energising break and are excited about the year ahead.

Traditionally, this is the time of the year for revising our priorities and resetting our goals – or to use the old-fashioned phrase, for making New Years’ Resolutions. While the phrase may be ‘old hat’, the idea is sound – that we take a break and re-prioritise.

Normally, New Years’ resolutions cover things like doing more exercise, eating better, spending more quality time and so on – and traditionally they don’t last past the second week of February.
But like most things, there are ways to make resolutions stick. The trick is to find what works for YOU.

I’ve found that the best “resolution keeping tool” is to continually monitor my attitude, and to remind myself, when necessary, that ‘It’s up to me”

 


 
When we blame others for our problems, shortcomings or disappointments we cancel any chance of personal growth. To work, a resolution has to be practised and reaffirmed regularly, so please try this with me: Let’s remind ourselves daily that what happens to us – how happy healthy, strong and successful we are, is up to US alone. Yes, things outside our control occur all the time, but the attitude we take and the choices we make, determine what happens next.

Let’s keep at least one New Years’ Resolution this year. Let’s say to ourselves every day: It’s up to me.

Happy 2018.

Kim.