October Success Tips

success 1

1. Get up an hour earlier and exercise.

2. Write down 5 things you are grateful for.

3. Listen to a personal development CD instead of watching TV or listening to the radio.

4. Compliment five people today .

5. Drink more water.

6. Spend time alone to reflect

7. Smile

8. Practice listening more and talking less.

9.Start a journal

10. Call your family, hug your partner and kids  and tell  them how much you love them.

Have an AWSOME October.







The Power of Three – Self Leadership

If your words & actions inspire others to dream more, learn more ,do more, be more then you are a leader ! 



Power of Three ©  Self Leadership/ Energy Management

Looking for more balance, clarity, focus, energy, creativity and confidence in your work & life?   YES !!!

Simple daily rituals for complex modern lives

Join Jules for this peak performance programme  &  take charge of your personal energy, build resilience, release tension and switch on  your body’s natural  “ feel good/ bliss ”   hormones ( endorphins, dopamine, oxytocin, anandamide )

During the session you will learn how to :

* Free Your Mind

* Energize Your Body

* Nurture Your Spirit of Adventure

& walk away with your own personal Power of Three©  action plan

* Power of Three Workshops and retreats can be tailor made to suit your group/ company requirements, contact Jules to arrange a in house session for your team … and watch the magic happen – peak performance & productivity !



Stress Buster – Diaphragmatic Breathing

“If you know the art of breathing you have the strength, wisdom and courage of ten tigers”

Asian Adage 

Diaphragmatic breathing (controlled deep breathing / belly breathing) is a great way to relax and very easy to incorporate into our daily life, as breathing is something we do automatically! This type of breathing is centered in the lower abdomen rather than the thoracic cavity – creating less sympathetic neural activity – causing a greater relaxation effect. In yoga practices it is known as panorama –the restoration of one’s life force/ energy.

Combined with other relaxation techniques ( muscular relaxation , autogenic training & mental imagery ) it’s a powerful way to aid in the treatment of pain, re group one ‘s thoughts & face life’s challenges & tasks with calm, focused energy.

This type of breathing is best done through the nasal passages as it’s easier to regulate airflow. Four phases  : Inspiration : Slight Pause before exhaling : Exhalation : Slight pause before next inhalation .

The truth (unfortunately) is that most of us are shallow breathers. This is a problem because shallow breathing leads to poor oxygenation of our blood (breathing oxygenates every cell of our body). Poor oxygenation means that our body is not able to function optimally – everything from our muscles to our metabolism. Therefore, the easiest way to get more oxygen into your body and in every cell of your body is… to breathe properly! Proper breathing dramatically increases exercise endurance and mental clarity, elevates your mood, and helps the body detoxify more efficiently.

Diaphragmatic breathing is a completely different way to get oxygen to your cells from a physiological standpoint.  This breathing is deep; it causes your belly to push out rather than your chest to rise up. This breath is accomplished primarily by the contraction of your diaphragm, a muscular umbrella at the bottom of your ribcage that separates your chest and abdomen – it pulls air in and gently massages your internal organs in a rhythmic way.  This is the way children breath, and it’s how we were meant to breath pretty much all of the time.  This triggers the parasympathetic nervous system  for rest and repair.

Here’s how to get started with diaphragmatic breathing:

1. Assume Proper Posture: Stand (or sit up) straight and drop your shoulders back and down. 

2. Inhale slowly through your nose trying to get the air down as far as possible into your belly.  (Your belly will push out, that is normal).

3. Pause for a second or less.

4. Exhale slowly through nose (This should last twice as along as inhalation).

5. Repeat 5-10 times.

6. Ideally you should do this every hour – wherever you are ! Even better if you are outdoors enjoying nature  – beach, garden, mountains…love it ! 



September Shero – Diane Nyd

This month we highlight Diane Nyad, the 64-year –old American who , on her fifth attempt, swam from Cuba to Florida  , now there’s resilient warrior for you !

Diana Nyad swam into the history books by completing a marathon three-day crossing from Cuba to Florida to become the first person to do so without a protective shark cage.

The 64-year-old American, who left a Havana yacht club early Saturday, arrived on a Key West beach to realize her lifetime quest after four previous attempts failed amid stormy weather and jellyfish attacks.


“I’ve got three messages,” a visibly exhausted but clearly ecstatic Nyad told cheering crowds as she set foot on dry land.

“One is, we should never, ever give up. Two is, you never are too old to chase your dreams.”

“Three is, it looks like a solitary sport but it’s a team,” Nyad added in a nod to the supporters who shadowed her as she braved the perilous waters.

September Superfood

The Goji berry is an “ adaptogen” , a term used in the world of medicinal plants to describe a substance with a combination of therapeutic actions on the human body. It has been nicknamed the “ longevity fruit”  as researchers have identified a variety of nutrients in the berry that may help people live longer & healthier lives. Here are some of the benefits

  • boosts the immune system
  • increases alkalinity & vitality
  • provides liver protection
  • improves eyesight & blood quality
  • delivers anti-aging compounds
  • supports brain, cardiovascular  and neurological health
  • keep vital organs healthy
  • improves digestion

Look out for them in your local health food store – available as dried berries, extract powder, berry juice , berry tea & freshly  picked berries.

* Make up a goji trail mix and add cacao nibs, dried fruits, nuts and seeds to make a awesome “ on the go” snack.


The Human Butterfly – Your Inner Resources

It’s been a long time since I wrote a blog – too embarrassing to mention !

So what was it that sparked my flame to start writing again ?  I am pretty sure it was the Stress Management Certification Course I attended in Boulder Colorado last week with Dr Brian Luke Seaward ( Paramount Wellness Institute )  I was one of  24 other  ”eager to learn” participants  - the only one from the UAE , well worth the long flights to get there. A great mentor and lots of  new learning to apply to life and work in the 21st century &  new lifelong friends from around the USA.

One of the many exercises we did focused around  non  verbal communication through art – with some fabulous creative outcomes !

The butterfly is a symbol of transformation so it made lots of sense to colour in our own butterfly ! Here’s mine !


and here’s a blank  one for you to print off and colour

butterfly Muscles

To add even more depth to this exercise you can write inside the  butterfly wings  the inner resources you use  ( optimism, creativity, patience, resilience ) to cope with challenges.

If there are inner resources that you feel you would like to have to be a stronger part of who you are then write these attributes outside of the butterfly and draw an arrow from the word into the wings – by doing so you send a direct message to your unconscious mind to begin to utilize  these inner resources more often.

Are you ready for a personal transformation ?

Pick up some colored crayons or pastels, put on some gorgeous instrumental music and give your self 10-15 minutes to colour in the wings of your butterfly.

Hang your completed work of art on the fridge or office wall to remind you  of your inner resources.

Here’s a list of colours and their archetypal meanings :

RED : Passionate emotional peaks ( from pleasure to pain ) It can represent either compassion or anger

ORANGE : Suggests a life change ( big or small and often more positive than negative )

YELLOW: Represents energy ( usually a positive message )

GREEN & BLUE : Suggest happiness and joy ( blue may even mean creativity ) These colors also suggest a string sense or desire of roundedness and stability in your environment.

PURPLE/ VIOLET :  Suggest a highly spiritual nature, unconditional love

BROWN : A sense of groundedness and stability

BLACK : Can either represent fear , grief , despair or a sense of personal empowerment

WHITE : Can either mean fear, avoidance, cover up or hope

GREY : Typically represents a sense of ambiguity or uncertainty about some issue you are working on.

What do your colors say ?

Have fun and get ready for a big breakthrough ! What is coming to fruition each and every time is more and ore of your true self !

Mountain High Jules

Paramount Wellness Institute. Inspiration Unlimited.Reprinted with Permission.