Embrace Premiere Issue 2020

Gaming for mental health
The science of positivity
Boost your super
How to remain social
Organising a WFH space
Gaming and mental health

2 | Embrace

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Design your business
and learn to lead
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Enquire about our
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Embrace | 3
Global Academy of Leadership and Entrepreneurship RTO 41404

proudly brings you
Editor-in-Chief
Jacqueline Hodges
Designer
Kristina Mazalova
Content Coordinator
Sushmita Sharma
Editorial Enquiries
07 31 433 334
10 Ellenborough House,
126 Brisbane Street, Top
of the Town, Ipswich,
QLD 4305
em@10ellenmedia.com
Advertising
sam@10ellenmedia.com
10 ELLEN MEDIA
Embrace Magazine is published
by 10 Ellen Media
(ABN: 23 645 770 350)
Articles express the opinions of
the authors and not necessarily
those of Embrace or 10Ellen
Media. The Embrace privacy
policy is located at https://
embracemag.co/privacy-policy/
10 Ellen Media’s privacy notice
can be read at:
https://10ellenmedia.com/
privacy-policy/
4 | Embrace
Premiere Issue
Photography/illustrations:
Pexels, Unsplash, The
Noun Project
Contributors
Jacqueline Hodges,
Siobhan Vale, Sushmita
Sharma, Thomas Hall.
Team Vision Voice,
Belletrist Salon
About Embrace
Embrace creates an
attainable Shangri-La for
women where they can
live, prosper, and enjoy a
healthy and balanced state
of tranquillity.
At Embrace, we believe
that wellness is not only
about physical or emotional
wellbeing but a balanced
harmony of mind, body,
and soul as well as their
interactions with other
individuals. While we
embrace the beauty of
being, we also look up to
embrace the opportunities
of becoming.
Our readers are women who
are young, not only by their
age but also within their
heart and mind.
Embrace offers engaging
activities, inspiring ideas,
entertaining stories,
helpful informational tips,
and everything that one
needs to live and enjoy a
well- balanced life.
Connect with us
Social Media
Join in the conversations
about the latest
Embrace Magazine
issues on Instagram and
Facebook page.
Website
Visit embracemag.co
to find out more.
Phone
Call us on
07 31 433 334
Monday to Friday
9:00am and 8:00pm AEST.
Share your opinion
with us. Email us at
emreaders@
10ellenmedia.com
NEXT ISSUE
4 January
© Embrace Magazine 2020

SUBSCRIBE SUBSCRIBE SUBSCRIBE
see page 60
for details
As we welcome the season of freshness,
Embrace brings a new perspective to the
beauty of living. With this edition, find your
balance to embrace the wonderful beginnings
and new opportunities of Spring.
Embrace | 5

Letter from the Editor
Hello and welcome to the premiere issue
of Embrace. This year was challenging
for all and in a time of personal reflection
and evaluation of “what’s next” and “where to
now”, I decided to launch a magazine for women
who seek balance, health and wellbeing in their
personal journey or wish to be inspired to take a
journey on a new path.
Embrace is designed to entertain you, enlighten
you, inspire you and be a companion in your
personal journey. It is a novel approach to a
women’s magazine. I know women love magazines
and a good flip book is great. But I wanted to
provide our readers with more than a glossy read.
So I embarked on a journey to deliver a magazine
for our readers, that is interesting, complete with
topical articles, puzzles and personal plans to
stimulate their mind. Embrace women can use
their personal plans as an introspective tool, a
plan towards a better you, a resource to start you
on your personal journey.
Our bi-monthly issues will delight readers with
fulfilling articles that will inspire you to bounce,
care, learn, work, connect, sustain, reflect,
grow, and create. Through the Embrace articles
and activities you will be able to plot your life
wheel and plan you own personal journey for
development and acceptance.
In this premiere issue we share with you articles
on sleep meditation, putting the spring back
in your steps, how gaming can improve your
mental health, how to boost your super this
spring and tempt you with some deliciously
refreshing smoothies.
Like any journey, starting Embrace was not a
solo expedition. It was achieved only through the
efforts of an amazing team. I personally want to
thank each member for their contribution and for
faithfully following me on the amazing journey.
Thank you Sushmita Sharma, Siobhan Vale,
Kristina Mazalova, and Thomas Hall. We’ll be
enjoying a healthy smoothie or perhaps popping a
Champagne to celebrate.
We invite you to celebrate with us and enjoy the
journey.
Jacqueline Hodges
6 | Embrace

Welcome to the premiere issue of Embrace
Embrace | 7

Contents
4 Letter from the Editor
82 Embrace Life Wheel
85 About 10 Ellen
Connect
36 How to remain social during social distancing
Work
64 Organising your Work
From Home office space
Grow
55 Boost your super this spring
Belong
70 Welcoming freshness on Diwali
72 Seasonal spring smoothies

Bounce
10 Putting a spring back in your step
14 Transform your body
Care
20 How science taught us to be positive
Learn
26 How gaming can improve your mental health
28 Puzzles
Reflect
78 Meditate to a relaxing sleep
Sustain
42 How climate changed during COVID-19
46 Consider Green buildings

Bounce
Taking care of your body for optimal functioning.
“Take care of your body, it’s the only place you have to live” – Jim Rohn
10 | Embrace

Embrace | 11

Putting a spring back in your step
Spring is the season for new beginnings and after the year that 2020 has been it is
now more important to pause, reflect and start fresh. 2020 is not the year that any
of us thought it would be, we all had to pause important projects, cancel celebrations
with loved ones, and prolong new beginnings. However, this spring it is important
to reignite those new beginnings, continue to work on those important projects and
celebrate the year that has been with loved ones.
We have seen many members of our
community suffer with their mental health
during 2020 as they felt lost, isolated
and disconnected. Therefore, now more than ever
before it is important to create goals that will help
put a spring in your step and increase your physical
wellness as we head into the warmer months.
Taking care of your health should be of utmost priority,
especially during such stressful times. Although there
are many ways to increase physical health, MindShift
Foundation’s Clinical Psychologist Dr Lars Madsen
believes walking and getting your daily steps up has
phenomenal benefits on your health. The benefits
include but are not limited to increased endorphins,
social connectedness (even if it is from a distance)
and weight loss. Increasing your steps this Spring
will also provide you with the opportunity to get out
into nature, watch the leaves return and the flowers
bloom and generally enjoy the warmer weather.
Increasing your steps, doesn’t mean that you have
to run a marathon or spend hours walking on the
treadmill at the gym. It means making small changes
in your daily life. This could be as simple as taking
the stairs instead of the elevator or going for a walk
around the block during your work lunch break,
instead of scrolling on your phone. These simple
lifestyle changes will provide life-long benefits for
both your mental and physical health.
12 | Embrace

10,000
10,000
10,000
10,000
How many steps should you be aiming for?
Aiming for 10,000 steps a day has been proven to
promote weight loss, reduce blood pressure and
increase endorphins. However, in today’s technologically
driven society, many jobs require individuals to sit in
front of a computer screen for more than 6 hours per
day. Therefore, even trying to aim for as many steps
as you can each day to help towards achieving these
health benefits. This can be achieved over a few weeks,
if practiced regularly.
Again, spring is the season for new beginnings and fresh
starts. Try to increase your daily step count gradually
and aim to walk between 8000-10,000 steps daily.
If you haven’t exercised in a while, you should consult
with your doctor, physiotherapist or a podiatrist.
Embrace | 13

14 | Embrace Embrace | 14

IS THIS YOU?
Drag yourself to work
Irritable and impatient
Lack motivation & energy
Drink to relieve stress
Eat on the run
Choose
YOU.
A healthier and realistic
lifestyle awaits you, so
YOUR
with
you:
Thrive
break free from burnout
practice self care
get your Zing back!
and
Alive
Program
Sally McGrath
Founder, Health that Heals
Embrace | 15
www.healththatheals.com.au
E: sally@healththatheals.com.au
healththatheals
M: 0433 411 580

Transform your body
in four simple steps
By Klara Payne, Professional Health Coach
While it’s safe to say that fad diets are a dime a dozen, comprehensive weight loss
programs leading to lasting weight loss success aren’t.
Weight gain is multi-factorial – meaning that there
are many factors that contribute to weight gain.
These include eating and drinking the wrong
foods or the wrong amounts, inadequate exercise
and stress. Therefore, a lasting solution must also
be multi-factorial – properly addressing all these
factors. And that’s exactly what Healthy Inspirations
offers in four simple steps.
Nutrition – ‘Trim Me’
Most importantly is the use of real
food – not meal replacements. This
will give you real lasting results. You
should focus on making your eating
plan healthy, nutritious, easy to
prepare and family-friendly. Women
are always busy and preparing just
one meal for the whole family is far
easier to sustain. This also means
the whole family benefits from a
healthier diet.
Exercise – ‘Train Me’
The right diet is paramount, but
equally important to successful weight
loss is the right exercise. Exercising
your muscles is key to sustained
weight loss, as muscle is the body’s
metabolic furnace. Often cardio type
exercise, such as walking or bike
riding (which are great) are the go-to
for many, however resistance training
is the crucial key.
Coaching – ‘Teach Me’
The right diet and the right exercise
are not always enough for women
looking to change their life and adopt
new healthy habits. Support and
Accountability are crucial. Finding
the right health coach will be key to
your success.
De-stress – ‘Treat Me’
It’s a fact. Stress can make you fat.
Stress can increase blood pressure,
upset hormonal balance and interfere
with sleep – all which affect your
body’s ability to lose weight. To
combat stress, you can Google many
different options, however a good
coach will have plenty of tips for you
as well. Relaxation sessions should
not be just a treat but are an essential
element for success.
At Healthy Inspirations we have spent
years putting together all the elements
for success into one program that
can be delivered online. The result
is a complete package which has
been recognised by leading doctors
and dietitians as a lasting weight loss
solution.
www.healthyinspirations.com.au
16 | Embrace

Transform
your body
Get ready for Summer!
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summer clothes and bathers
✔ Lose weight without being hungry
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Nutrition program based on
everyday supermarket foods
Weekly one on one coaching
Online motivation and tips
Support from like-minded
women
Call for more info
02 4934 3877
Celebrating 15 years and over 19,000kgs lost
maitland@healthyinspirations.com.au
Embrace | 17

Exercise to Bounce
Take 5 minutes to think about your health, fitness and wellbeing.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your healthy self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
18 | Embrace

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Embrace | 19

Care
Understanding your feelings and how to handle your emotions
to grow and learn from experiences.
“We have to slow down and deal with what is troubling us, so that we can enjoy the simple joy of
being happy and at peace with ourselves.” – Jess C. Scott
20 | Embrace

Embrace | 21

How science taught us
to be positive
By Sushmita Sharma
Do you remember the last time you met a person that you instantly liked, or
the person who just breathed in front of you and you immediately disliked
their presence? How do you like or dislike someone before getting to know
them? The answer lies in the Law of Conservation of Energy. According to this law, in
an isolated system, energy can neither be created nor be destroyed but can only be
transferred from one form to the other. But how can you apply this to your daily life?
We think we like a person, but actually what we
really like is how they make us feel. It’s all about how
their energy interacts with our energy. When we
interact with another person, we transfer our energy
and emotions to them and receive their energy and
emotion in return. Knowing this, it is very important
to observe the energy and emotions we receive
and transfer.
How to monitor the energy we receive?
1. The power of hope and faith
Start with this simple question – Is your glass half full
or half empty? Your answer to this question reflects
on your attitude and perception towards life. Having
a positive outlook does not mean that you live in
oblivion. It means that you have the courage to accept
the hardships of life and smile through them. It means
you never lose hope and faith in yourself. The more
you think positively, the more positive energy you
radiate around yourself.
2. 15 minutes of pure love
Doing what you love means that you may choose a
career that you like. It is also about what you do after
you finish the working day. When you have had a
tiring day, what really makes you happy? Whether it is
music, dance, books, art, or cooking, take out at least
15 minutes from each day to do what brings you peace.
Life is as simple as we make it. Choose to live your life
your way.
22 | Embrace

3. Heal and move on
Spend time with yourself
to introspect on what is
hurting you. Forgive those
who hurt you, not because
they should be forgiven
but because you deserve
it. Forgive others more
often so you can free your
heart of all those negative
emotions. Learn to heal
and move on from your
past so you can embrace
the opportunities of the
future with a positive
mindset.
4. Consume the right
content
What you watch, read
or hear stays in your
subconscious mind.
Constantly consuming
negative content can
influence how you think,
feel, and act. Try to balance
the content you consume.
This can improve your
own emotions as well
as how you treat others
around you.
5. Listen to yourself
How well do you really
know yourself? This is not
just about what food you
like, or which movie you
love the most. This is about
the deeper questions
of life, like what is your
purpose in this world? Or
what do you contribute to
society? Before getting to
know the next person you
meet, get to know yourself.
Stay still for 10 minutes
everyday and ask yourself
the questions that you
would ask a person you
like. This may not be easy.
Don’t worry if it takes a few
days or longer for your
soul to open up to you. You
wouldn’t expect another
person to tell you their
deepest desire on the first
date. Give yourself some
time to get comfortable
with the process. You
will be surprised by the
answers you get.
6. Be grateful
Everytime you wake up
and go to sleep, reflect on
your day and be grateful.
Being grateful is more than
being thankful for the good
things in your life but also
to understand the things
that need improvement.
When you wake up, think
about all the good things
you want to do, and when
you go to bed, reflect on
how you achieved those
things and what is it that
you need to improve
upon. This process relaxes
your mind and soul and
gives you the courage
to fight the obstacles in
life. With a relaxed mind
and soul you will have
reinvigorated hope, a hope
that everything will work
out if you just believe in
your potential.
Now that you have found
the sources of receiving
good energy, it is time to
transfer the same vibes to
others around you. Be kind.
Be generous.
The world needs more
people like you!
Embrace | 23

Exercise to Care
Take 5 minutes to think about your heart, feelings and emotions.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your caring self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
24 | Embrace

Embrace | 25

Learn
Actively participating in mind-stimulating activities that expand
your knowledge.
“One’s mind, once stretched by a new idea, never regains its original dimensions.”
– Oliver Wendell Holmes Sr.
26 | Embrace

Embrace | 27

How gaming can improve your
Mental Health
By Siobhan Vale
Have you ever felt like
you do not have
enough social support
around you? Or even when
you are around others you
still feel like you do not have
that support that you require?
Having good mental health
and wellbeing can influence
you as a person.
Your mental health and wellbeing
affects your daily life and includes
how you think, feel and behave when
by yourself and around others. It also
affects how you cope with stress
and build relationships with those
around you. The American Psychiatric
Association states that mental health
involves effective functioning in daily
activities, such as work, school and
caregiving. They also state that it
affects the ability to adapt to change
and cope with adversity.
Mental Illness in Australia affects
1 in 5 of the country’s population.
The Australian Bureau of Statistics
reports that around 20% of the
country’s population have some form
of mental illness. Leading Mental
Health Specialists report that the 3
most common mental illnesses for
Australians are anxiety disorders
which can range from general
anxiety to social anxiety which is at
14%, depressive disorders (6%) and
substance use disorders (5%).
28 | Embrace

One way to improve your mental
health and wellbeing is having a
social support network. This network
is made up of the people that are
around you like friends, family and
peers. Specialists at the Mayo
Clinic reported that having social
support can improve the ability to
cope with stressful situations and
promote lifelong good mental health.
Therefore, having a social support
network is important for improving
your mental health.
Another important way to improve
your mental health is playing video
games. There are over 2.6 billion
video gamers in 2020 which is
equivalent to one third of the current
world’s population. Joining the
gaming community would be an easy
and simple way to socialise online.
While there is always going to be
the argument that video games are
the primary cause of violence and
aggression in the modern world,
there is the increasing attention being
given to the fact that video games
are improving mental health and
well-being.
Depending on whether you are
playing an online game like World of
Warcraft and League of Legends, or
solo games like Spiderman will also
determine the level of your social
interaction. It has also been shown
that gamers who play Massively
Multiplayer Online Games (MMOS)
have better connections with other
gamers than with those who they see
in real life (Yee 2020). For the video
games, players of varying ages report
that they can create a social capital
through the game with other players
that then extend beyond just the
video game and into real life. From
personal experience I can confirm
“This promotes
intellectual wellbeing
as it stimulates
self-appreciation
and enhances
the confidence of
the player.”
this as I have met a lot of my friends
since 2017 through playing video
games like Grand Theft Auto Online
and Warframe.
With video games, some companies
use positive reinforcement where
they give desired rewards to the
players at specific achievements. For
instance, PlayStation and Xbox use
a reward system to make the player
feel happier and excited to complete
objectives. For the PlayStation in
particular, Sony uses the trophy
system where you have the bronze,
silver, gold and finally the platinum
trophies.
Over time the account levels up
depending on how many of the
different types of trophies the player
receives. It gives the players the
feeling of accomplishment from every
trophy and level up. This promotes
intellectual wellbeing as it stimulates
self-appreciation and enhances the
confidence of the player.
Having better mental wellbeing allows
you to meet your goals. Start playing
video games to not only build and
improve your social network, but to
also be able to be something new to
enrich your intellectual health. Finally,
balance is the key. Develop your
social network offline as well.
Embrace | 29

Puzzles
Diagrammar
Find the intersect for three words.
Clues
All words contain some of the same letters.
The Central Intersect has been filled for you
The other intersects may have 1 or 2 letters
The circles may have 1 or 2 letters
All sections must contain at least one letter
Heart, Reach, Teach
A
Branch, Breath, Casbah
A
30 | Embrace
For solutions:
Visit https://embracemag.co/solutions

Broken Baubles
Unscramble the letters to match these broken
baubles and make them whole again.
Clues
Letters once unscrambled form one word
1 2
N
A
D
B
U
A
N
C
E
S
C
L
P
E
D
A
A
N
3 4
A
L
E
I
C
G
N
S
N
C
H
K
C
E
S
T
I
L
S
5 6
M
O
O
H
I
G
L T
N
S
E
O
H
B
R
I
D
U
7 8
F
T
S
O
S
O
E
P
T
M
A
L
L
D
I
E
T
R
For solutions:
Visit https://embracemag.co/solutions
Embrace | 31

Find the word
U N I C E F S E I R A R B I L
E B I A S P C E L E B R A T E
L A L A P F L O P A L I T I A
A M O U R P R O P R E O H X D
M B A D I H E P B U R N I E E
E I F R N R E T A S T E N E R
F T E E G T T A E E R E G N S
S I R Y E R O A R U C S M T H
E O S N A N O I S S A P I E I
P N C T E I W I T C H E S R P
A E S R Y S E C N A D N U B A
N O U V E L L E C U I S I N E
A N G R Y A E M O C K T A I L
C G N I G N E L L A H C A E T
S P E T S D R L I A T K C O C
The leftover letters form the following word:
_ _ _ _ _ _ _ _ _
Abundance
Celebrate
Leadership
Spring
Ambition
Challenging
Leisure
Starts
Amour Propre
Cocktail
Libraries
Steps
Anger
Enter
Loafers
Style
Angry
Exit
Mocktail
Taste
Appetence
Female
Noir
Teach
Audrey
Floral
Nouvelle cuisine
UNICEF
Bathing
Hears
Passion
Witches
Bias
Hepburn
Roar
Canape
Island
Scene
32 | Embrace
For solutions:
Visit https://embracemag.co/solutions

Exercise to Learn
Take 5 minutes to think about your wisdom, knowledge and understanding.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your learning self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
Embrace | 33

Connect
Building healthy and supportive relationships with others in
the community.
“This idea of shared humanity and the connections that we make with one another - that's what, in
fact, makes life worth living.” – Clint Smith
34 | Embrace

Embrace | 35

How to remain
social during
social distancing?
We never could have imagined
that the COVID-19 pandemic
would bring life to a standstill and
circumstances would be so far beyond our
control. This year we have been forced into
great unknowns and encouraged to social
distance from our family, friends, partner,
and work colleagues.
Social distancing has become the “norm” along with
checking in to venues prior to entering and constantly
waiting for updates from the Government regarding
lockdown restrictions.
Social distancing in 2020 has caused much distress
and high levels of anxiety for individuals across the
globe. People are now fearful that they will experience
higher levels of social anxiety after lockdown. However,
there is still a large majority of the population that
cannot wait to socialise again after life in lockdown.
It is important to find the balance and ensure that you
remain social during the times of social distancing.
36 | Embrace

4 ways to remain social during the times of social distancing:
1. Virtual Cooking
Classes
Virtual cooking classes
will take you on a
reviving culinary journey
from the comfort of
your own home. These
cooking classes will
allow you to interact
with fellow participants
while cooking up a
delicious masterpiece.
2. Visit your local
Restaurant & Café
Grab your friends,
housemates or partner
and head down to your
local café or restaurant.
COVID-19 brought
devastating impacts on
the hospitality industry.
Heading to a local
restaurant or café with
friends for a coffee or
a cocktail will not only
bring you closer to
your loved ones but
will also contribute
to the recovery
of the hospitality
industry. (Ensure that
you comply will all
COVID-19 restrictions).
3. Virtual yoga
class
Yoga has proven
benefits on mental
wellness and physical
health. Joining a virtual
yoga class allows
you to relax, improve
your wellness, and
boost your wellbeing
during this stressful
time. These classes
also allow you to meet
like minded people as
some classes end the
Zoom call with a coffee
and a chat. A virtual
Yoga class is a perfect
way to combine your
physical, intellectual,
and social health.
4. Zoom Quiz
Zoom quizzes became
a huge phenomenon
during lockdown as
it was a great way to
socialise with friends
and family. Try a themed
quiz night which may
include your favourite
TV series, geography,
or sports. Zoom quizzes
are a great way to
have fun and remain
connected with your
friends and family.
As lockdown restrictions begin to ease, it is important to step out and socialise
with our nearest and dearest during this time of unknown. Socialising can
provide major health benefits that positively impact your physical, intellectual,
and social health.
Finally, lockdown or no lockdown, it is essential that we utilise this time to
remain social by catching up with our loved ones via zoom or in small groups,
supporting local businesses or signing up for a virtual class.
Embrace | 37

38 | Embrace

Exercise to Connect
Take 5 minutes to think about your friends, family and peers.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your connected self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
Embrace | 39

Sustain
Living in harmony with nature and respecting the
environment for a sustainable growth.
“Nature Is Not A Place To Visit. It Is Home.” – Gary Snyder
40 | Embrace

Embrace | 41

How climate changed
during COVID-19
By Thomas Hall
42 | Embrace

This year, we witnessed something that most
of us have never seen. Barren streets, almost
void of car and motorbikes, buses, and
trams. Empty skies, void of planes and helicopters.
Industry ceased. We experienced and enjoyed fresh
air, clear blue skies, clean waterways, free from
pollution, smog, and petrol fumes. It seemed our
natural environment was recovering.
The World Economic Forum reported a fall in
pollution levels of up to 60% for some cities. In
April, the average daily CO2 emissions fell by
17% globally and 28% in Australia. During this
time, the world was forced to stay at home to
minimise the spread of the virus. The lockdown
affected our perception and awareness of topics
such as environmental health. As a result, we
have used this time to reflect on our actions and
commit towards taking care of the world’s health
and environment.
The lockdowns have shown the possible
improvements to air quality when emissions
are reduced on a global scale. We now have
an opportunity to reset our environmental
future. For example, China and India have seen
exponential improvement in air quality from the
lockdowns, whilst coral reefs have consequently
been able to relax from less noise pollution.
But we still have a long way to go to meet the
Paris agreement. The Intergovernmental Panel
on Climate Change recognises that globally,
emissions must fall to net-zero by around
the mid-century to keep global warming from
reaching catastrophic levels. This is in the
right direction as CO2 emissions have seen an
exponential decrease and should stay in a deficit
post-pandemic.
Coronavirus has brought even more awareness
of sustainability among consumers and retailers.
Boston Consulting Group recently conducted
a survey of over 3,000 people across eight
countries. They found two-thirds of those
surveyed are more aware of human activity
consequences on the environment. Additionally,
over 60% wanted environmental issues to be
prioritised, and 40% intending to adopt more
sustainable behaviour.
Many economists subsequently suggest that now
is a make-or-break opportunity for transitioning
towards net-zero emissions. They argue that is
due to the once-in-a-lifetime stimulus packages
that can boost all the economies. As we ease
into post-pandemic life, expect sustainability to
be at the forefront of societal priorities.
With all things considered, let’s not be solely
influenced by recency bias. We must recognise
that whilst this did bring light to an important
issue, we must be persistent and committed to
accomplishing this change. This is not a simple
topic, trend or issue that will brush away; the
climate will always change regardless if it is for
the better or worse. It is our job to remember the
importance of our climate, what the pandemic
has taught us, and how to apply our new
knowledge to achieve change.
To continue our journey back to the norm, we
must adjust accordingly. Here are 10 actions and
practices that should be implemented as we
transition into post-pandemic life:
Reusable bags for shopping
Plastic use during COVID-19 has increased in
various businesses, such as food takeaway,
which has hurt our environment. To combat this,
encourage and most importantly remember to
use reusable bags as we transition back. This
helps sustainability and create an overall green
environment.
Fabric facemasks
Germs are commonly spread by touching
the likes of your mouth, eyes, and nose. As a
facemask covers your nose and mouth, the
spread of an individual’s bodily fluids is generally
blocked by the mask. Fabric material further
assists in stopping the spread with the thicker
material (and you can design some of them too!)
Keep cups
Again, minimise the use of plastics by keeping
sustainable cups.
Buy local produce
Your local produce needs help more than ever
in buying their products, especially produce
businesses. They have been hit hard by the virus
and lost substantial amounts of money. Produce
helps substantially improve your immunity, so
stay healthy!
Embrace | 43

44 | Embrace
Sydney, Australia

Buy from bulk food shops
Purchasing goods from bulk food shops will
also support small to even large businesses.
Bulk food shops have perishables which are of
value during a time of limited travel. This helps
minimise your travel whilst getting all the food
you need.
Recycle milk bottle lids
The process of recycling milk bottle tops is one
of the most efficient and productive methods.
When you go to throw out your milk bottles,
keep in mind there are drop off spots to recycle
them. If you cannot make it there, make sure
they are going into your recycling bin.
Take public transport
When possible: Driving down the road for a short
trip is convenient, however, not organic. The
emissions cars distribute are well documented
to be harmful and driving in 40 to 60km speed
zones is not efficient either. To compromise,
gather into public services like buses or
trams to minimise the carbon footprint of
unnecessary trips.
Walk instead of driving short distances
Walking for 15 minutes instead of a 2-minute
drive is substantially greener. Short distances are
not efficient in fuel and emissions; however, your
legs are. So, get those legs moving and activate
that body!
Buy preloved goods through
local groups
Second-hand goods can get you a bargain
whilst the seller gets to pass them on instead of
throwing out. Many of us resort to binning stuff
that could still have value to others. Your local
suburbs and neighbourhoods will have groups
on social media that promote goods they want
to go. Keep an eye out, there might even be a
freebie!
Play board games instead of
computer games
Today’s age is struck by technology in daily
living, which can be used for the majority of
an individual’s day. Give your eyes and mind a
break from the screens and engage in board
games. These are shown to be more engrossing
due to the ease of playing and are obviously
greener in power usage.
Embrace | 45

Consider Green buildings
Energy efficiency when buying a property
By Andrew Johnson
Awareness of information is essential when
making decisions, so we can best understand
the consequences of our choices, and have
minimal regrets in the future.
“A green building is a building that, in its
design, construction or operation, reduces
or eliminates negative impacts, and can
create positive impacts on our climate
and natural environment. Green buildings
preserve precious natural resources and
improve our quality of life.”
(The World Green Building Council, www.worldgbc.org)
If the information is a new area of research for you,
please consider the Green Building Council of
Australia, www.gbca.org.au, which has some useful
information covering commercial and residential
projects.
When looking at existing buildings as a home or an
investment, those that stand out from the pack are
those where the previous owner has understood
‘green’. This means that the owner included what
they could and enjoyed a comfortable property.
The efficient use of energy, namely electricity, gas
and water are important when considering the
ongoing running costs and comfort in your home or
investment.
Consider renewable energy, which in most cases
could be solar energy on the roof. There is potential
to add more in the future, so check your utilities or
even to look at options to put back into the grid.
It is always good to consider pollution and waste
reducing measures in and around the building and
enabling of reuse and recycling. Look at what exists
at present and what else you wish to do.
Look for good indoor environmental air quality,
which is maybe simply having good crossventilation.
When the property is closed-up, it is
good to have ventilation options, air conditioning
or systems available. It can be useful to ask about
the experiences of the existing tenants and history
of the property to obtain further clarity in order to
decide.
When inspecting a home, look at the materials
used throughout – ideally non-toxic, ethical and
sustainable, which may not be as obvious but ask
the questions of the agent or owner and take notes.
Look around the property – how does its design,
operation and construction work with the
environment and locality; how does it make you
feel?
Practising foresight and imagining yourself living in
the property is really worthwhile when considering
its design, construction and how everything works in
operation.
Consider the design of the building that can adapt
to a changing environment – does it offer the
flexibility and options needed for the future?
My thoughts on green buildings and energy
efficiency are a product of my history, experience
and interest in the topic throughout my life and
career across multiple industries and business
sectors.
My earlier career working for 13 years with the State
Electricity Commission of Victoria (SECV) spanned
areas such as design, energy efficiency and tariff
advice. These and many others were all important
when helping customers make efficient and
pragmatic decisions.
When I walk through a home, investment or
consider a design, I am always interested in the
‘why’, ‘how’, ‘when’, ‘where’ and ‘what’ about the
property. I am interested in how it makes me feel
and what resonates as I walk in, through and around
the property.
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Making practical and informed decisions is great,
as no matter the direction you decide upon, you
should have all the information necessary to best
understand the consequences of your choice.
I try to take out the emotion from the process. In
Victoria, I also look at the orientation of the property,
ideally North 20-30%. Does it have double glazed
windows? Do the eaves shade the windows, any
protection on the west side, how about the layout
and internal design, zoning of the home for heating
and cooling? Has it been built well? What materials
were used?
To check some of the things that may not be
obvious, it is always good to get a building
inspection and a pest report for the property.
Engaging a conveyancer or lawyer is essential
once you decide to make an offer and include your
special conditions. All the professionals involved are
always happy to answer questions and assist you in
the hope that they will win your business.
There are many benefits that resonate for each
when thinking green but the three that are front of
mind for me are:
1. Reduced running costs for the building now and
into the future
2. Improved comfort and a healthier environment
when living in the building
3. Just like the farmer who plants the trees for a
windbreak for the benefit of the next generation on
the farm, we too can embrace green and leave a
legacy for the next owners of the property.
The three main take-aways for me when I am
considering green when looking at homes and
investments are:
1. Considering green saves you money and is worth
thinking about when evaluating a new home or
investment.
2. Choosing green improves your comfort in
the home and is a useful marketing tool when
presenting to those tenants who would rent your
investment property in the future.
3. Going green is important when considering your
new home or investment to create positive impacts
on our climate and the natural environment
Thinking green as part of buying a home, building a
new one or in considering an investment property
has real benefits for you, the community, our country
and all those who will enjoy your property in the
future.
So, take the opportunity today and embrace green
thinking as part of the process, and reach out to all
those people and organizations that can help you.
Andrew is a licensed estate agent
based in Victoria who has enjoyed
a long business career in Australia
and overseas providing solutions
and building a referral business.
www.maxjre.com
48 | Embrace

Andrew is a licensed estate agent,
businessman & entrepreneur based in
Brown Hill who has enjoyed a long and
varied business career in Australia and
overseas providing solutions and building a
strong referral business.
Mobile 0473 207 988
Email andrew@maxjre.com
LinkedIn http://linkedin.com/in/andrew-johnson-8435092
Company Maxwell Johnson Real Estate Pty Ltd
Address 9 Gracefield Road, Brown Hill, VIC 3350
Embrace | 49

Exercise to Sustain
Take 5 minutes to think about your home, nature and the environment.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your sustainable self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
50 | Embrace

Embrace | 51

Grow
Feeling a sense of security and stability by being able to
comfortably meet current and future commitments and needs.
“Financial fitness is not a pipe dream or a state of mind. It’s a reality if you are willing to pursue it
and embrace it.” – Will Robinson
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54 | Embrace

Boost your Super this Spring
By Jacqueline Hodges
Spring is the time for new beginnings and
new growth. So, now is also a good time
to review and boost your super. Women
on average retire with $115,000 less in
superannuation than men, and one in
three women retire with no super at all.
Is it simply women are not as financially
savvy as men?
Well, not at all. The underlying reason for our lower
retirement balance is much more human than
that. Very simply, women are more likely to have a
broken career pattern. We are the child bearers and
nurturers, or the carers of other family members.
While, not the only reason, it is this broken
career pattern that has the major impact on our
employment earnings and superannuation balance.
Our wages are lower, we leave our paid
employment to start, grow and care for our families.
We change our career ambitions as we embark
on the part-time juggle or we leave the security of
employment for freelancing in the gig economy as
we choose to remain at home with our children.
But we can choose to improve our superannuation
balances. In this article, you’ll discover eight
strategies to reboot your super this Spring.
Earlier, this year our superannuation balances were
hit hard. Lockdown brought lower valuations and
a drop in superannuation balances of up to 12.5%
according to Super Ratings. Yet, recovery continued
and by the September quarter, superannuation
funds posted their fifth consecutive month of
gains. It is true that superannuation is a long term
investment and Australian Super suggests we
should expect a loss year at least in every 20 years.
But superannuation is a large industry sector with
$2.9 trillion under investment.
Australian Superannuation Sector
800
700
600
$ Billions
500
400
300
200
100
0
Industry Funds SMSFs Public Sector
Fund
Retail
Funds
Other funds
Source: APRA Statistics – June quarter 2020 and APRA annual statistics for no. of accounts
Embrace | 55

Early Access to Super
While accessing your super early is not going
to help grow your retirement balance, we have
included it here as a reminder that you now have
until 31 December 2020 to access $10,000 under
the temporary early access to superannuation.
Government, in response to the COVID-19
pandemic, allowed the temporary Early Access to
Superannuation this year. This measure allowed
those eligible to access up to $20,000 of their
superannuation. The early release was limited to
$10,000 up to 30 June 2020. If eligible, you may
access a further $10,000 up to 31 December 2020.
If you took advantage of the temporary early access,
you should make sure that you did not exceed the
$10,000 maximum for each financial year and that
you met the eligibility criteria. The ATO does intend
to audit the drawdowns for illegal early access.
The following paragraphs summaries the 8
strategies to reboot your super this Spring.
Stapling of accounts
Freelance contractors, those in the gig economy
and job changers frequently have a new
superannuation fund account created with each
new employment contract.
Holding more than one superannuation account
may negatively impact your retirement balance.
One factor impacting limiting growth, is that fees are
charged on each and every superannuation account
you hold. Inefficiencies may also impact your
investment options. With available funds spread
across several funds, you may miss investment
opportunities.
Legislation has now passed to staple
superannuation accounts to an individual. So, as
you move between employers, your superannuation
fund will travel with you. This prevents newly
created and unintended multiple superannuation
accounts when you change employers.
Until the procedures and software are refined,
you should have your superannuation fund details
ready, if you are commencing with a new employer.
You can find your fund details and balance on your
mygov account.
Choosing the right fund
YourSuper, an interactive comparison tool that will
rank MySuper funds will be available from 01 July
2021. You will be able to compare your fund’s fees
and performance with other MySuper funds.
Superannuation funds will also be required to meet
an annual objective performance test. Funds that fail
two consecutive annual underperformance tests will
not be permitted to accept new members until their
performance improves.
SMSF Memberships
Often referred to as a Family Fund or a DIY Super
Fund, Self-Managed Superannuation Funds
are funds that are managed and controlled by
individuals with the help of an accountant and a
financial adviser.
Previously, these funds were limited to four
members, which presents problems for families
with more than two children. SMSFs can now offer
membership to up to six members. By combining
more of the family funds under the one roof, you
may be able to pool funds to invest together or
invest separately. The choice is yours. Fees may
also be lower if using only one SMSF.
Contribute for longer
Employer and member contributions are received
into your superannuation fund during the
accumulation phase. Upon retirement you generally
convert that balance into pension phase. However,
and while a little more complex, you can hold both
an accumulation account and a pension account in
super. This flexibility allows you to drawdown your
pension from one account but also to contribute to
an accumulation fund for growth. If over 66, you will
need to consider the work test.
As you pass retirement age, a work test comes into
play stipulating the conditions in which a fund may
accept member contributions. The work test: you
must work at least 40 hours during a consecutive 30
day period each income year in order for your fund
to accept a personal super contribution for which
you can claim a deduction.
While a work test applies for those over 66 years of
age, you can continue to make contributions to your
superannuation up to the age of 66 without needing
to meet the work test.
56 | Embrace

Wealth of experience to
grow your wealth.
Start your SMSF with confidence.
Consult us to start.
PHONE
1300 474 829
EMAIL
info@hqfinancialgroup.com.au
BRISBANE
262 Old Cleveland Rd,
Coorparoo, QLD 4151
IPSWICH
126 Brisbane St,
Ipswich, QLD 4305
VIRTUAL
Meet with us via Zoom,
request appoinment.
HQ Wealth (CAR 1238791) are authorised representatives of Wealth Today Pty Ltd ABN 62 133 393 623 AFSL 430289.

Bring Forward Rules
Non-concessional contributions are made into
your super fund from after-tax income. These
contributions are not taxed in your super fund. A
non-concessional contributions cap limits the annual
amount that can be contributed to $100,000.
Special bring forward rules apply, so that an amount
of $300,000 can be contributed across each rolling
three-year period. Worth considering if you have a
larger investment such as real property in mind.
Spouse contributions age limit increase
The age limit for making spouse contributions has
increased from 69 to 74. This means that people
aged under 74 can receive contributions made by
another person on their behalf.
Seek financial Advice
You should always seek professional financial
advice before changing or starting a superannuation
fund. A financial adviser will also be able to help you
with the fund’s investment strategy and boost your
super.
Finally, ASIC has a useful tool to show how your
superannuation balance will grow simply by
increasing your contributions. We’ve included the
link for you: https://moneysmart.gov.au/how-superworks/superannuation-calculator.
Jacqueline Hodges is a Chartered Accountant and Registered Tax Agent. She is
a Financial Adviser and an authorised representative of Wealth Today. She has
a wealth of experience having worked in the financial services sector for most
of her career. Jacqueline is a firm believer in continuing education and holds a
Bachelor of Commerce (UQ), a Master of Taxation (UM), and a Financial Planning
Certificate. She established her own accounting firm servicing individuals and
small businesses in 2005 and complemented the business in 2015 with the
opening of the financial advice division.
Disclaimer: The information contained in this article is general in nature and
may not be relevant to your personal circumstance and needs. Taxation, legal
and other matters referred to in this article are of a general nature only and are
based on laws existing at the time and should not be relied upon in place of
appropriate professional advice.
We recommend that you assess whether the information is appropriate to your
needs and if appropriate speak with a financial adviser to discuss your needs,
financial situation and investment objectives.
Jacqueline Hodges (AR 1238790) and HQ Wealth Pty Ltd as trustee for HQ
Wealth (CAR 1238791) are authorised representatives of Wealth Today Pty Ltd
ABN 62 133 393 623 AFSL 430289.
58 | Embrace

Is your future well planned?
Is your future well covered?
Is your future well insured?
Let us review your risk insurances
Life
Trauma
Total and Permanent Disability
Income Protection
PHONE
1300 474 829
EMAIL
info@hqfinancialgroup.com.au
BRISBANE
262 Old Cleveland Rd,
Coorparoo, QLD 4151
IPSWICH
126 Brisbane St,
Ipswich, QLD 4305
VIRTUAL
Meet with us via Zoom,
request appoinment.
HQ Wealth (CAR 1238791) are authorised representatives of Wealth Today Pty Ltd ABN 62 133 393 623 AFSL Embrace 430289. | 59

What you need
to live and enjoy a
well-balanced life
Print and digital subscriptions
www.embracemag.co
60 | Embrace

Exercise to Grow
Take 5 minutes to think about your finances, wealth and future plans.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your wealthy self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
Embrace | 61

Work
Reaching a sense of fulfillment while maintaining a work-life
balance and positively influencing the growth of the organisation
where you work.
“Never get so busy making a living that you forget to make a life.” — Dolly Parton
62 | Embrace

Embrace | 63

Organising your
Work From Home
office space
Before you know it, spring will be over
and we will be complaining about the
summer heat. But before we lose spring
for this year, let’s take some time to
declutter, organize, and freshen up your
home office space. Whether you are a
minimalist or prefer to work in organized
chaos, a tidy office gives to your sense
of wellbeing. Spring cleaning has been an
annual cultural phenomenon for eons.
But more recently as people acquire more and
more clutter, we have witnessed the “Marie Condo”
phenomenon. However, this year makes it even
more important to spring clean your home office
as ‘work from home’ became the new norm for
everyone during the COVID-19 lockdown.
2020 has seen millions of Australians start working
from home as businesses have had to adhere to
social distancing requirements to ensure the health
and safety of their employees. At first, adapting
to working from home proved to be a struggle for
many. Particularly those who had never experienced
working from home before.
WFH
64 | Embrace

You may be amongst the many whose
office space was rarely used and
extremely cluttered with personal
paperwork that had become the “Closed
Door Room”. We all know someone
with a Closed Door Room, don’t we?
You probably felt that working from
their home office would cause a major
hindrance and led to decreased levels of
productivity.
However, you like most people around
the world have had to adapt to these
changes. You may have experienced a
new found joy, relaxation and economy
in working from home. You wouldn’t
be alone if you felt you would prefer
to continue working from home rather
than return to the office. We conducted
a survey around the office as to why
people may prefer to work from home.
Our team shares some of the positives
and negatives:
Positives
Less time commuting
Spend more time with family
Increased productivity
Flexible Hours
Comfortable clothing
Negatives
Technical Issues
Isolation and missing peers
Decreased productivity
Wanting to work longer hours
Lost direction
Despite the number of people who may
prefer to work from home, there are still
many who struggle to adapt to these
new changes. Many businesses are
encouraging and enticing employees
to work from home, so you may find it
is important to keep your workspace
organized.
So, as spring is the season for new
beginnings and fresh starts, it’s a great
time to give your home office space
a spring clean to ensure you remain
productive, organized and positive
during the working hours. Tidying up
and creating a space that makes you
feel productive and organized creates
a positive space that allows you to
focus and meet your deadlines. All in
all, your tidy office space will give you
a sense of balance and a tick towards
your wellbeing.
Organise Your Office Space
It is important to ensure that all paperwork is filed away
and not scatter around the desk or shoved into random
folders. Place your documentation in a filing cabinet,
alphabetical order this will help increase productivity as
you will be able to find all documentation quickly.
Personalise Your Office Space
Be creative while organising your home office space.
Your workspace should reflect your personality and
preferences. It is where you spend more than half of
your day. It should be a place where you love to spend
time. Here are some ideas for inspiration to declutter
and re- organize your home office space this spring.
Embrace | 65

Exercise to Work
Take 5 minutes to think about your career, workplace and ambitions.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your working self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
66 | Embrace

Embrace | 67

Belong
Feeling a sense of belonging by participating in various
cultural activities and embracing the cultural differences of
the community.
“There is no exercise better for the heart than reaching down and lifting people up.” - John Holmes
68 | Embrace

Embrace | 69

Welcoming freshness on Diwali
By Sushmita Sharma
November gave us another reason to declutter our houses and embrace a fresh living
space. This year, Diwali was celebrated on Saturday, 14 November. Millions of Hindus,
Sikhs, Buddhists, and Jains celebrate this festival around the world for five days. Also
known as Deepavali or Dipavali and the Festival of lights, Diwali means ‘row/s of
lights’ in Sanskrit, an ancient Indian language.
The cultural significance of Diwali originated
from ancient India, but it is now celebrated
across the globe. Diwali signifies the victory
of light over darkness, good over evil, and wisdom
over ignorance. It is the time when people welcome
new beginnings by cleaning their houses and
office spaces, buying new clothes, and decorating
their houses with lights, candles, and clay lamps
(known as deep or diya). Cleanliness is Godliness.
Therefore, it is believed that by cleaning your
houses, you are inviting God to bring prosperity and
bless the family with good health and happiness.
Diwali is also the time to give and forgive. It is the
time you meet your friends, relatives, and loved
ones to exchange gifts, relish delicious feasts, and
watch fireworks displays. Many families have their
own traditions of playing games or making artworks
with coloured sand and petals in their courtyards.
It is a festival that brings everyone together. In this
air of friendliness and love, people forgive the
ones that hurt them. Forgiveness is a healing act to
allow the light of positivity enter your soul. Diwali
is believed to be just the right occasion to forgive
others and welcome the light of positivity with a
rejuvenated mind, body, and soul.
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Here are 4 essential tips that you need on Diwali:
1. Cleanse your space
Diwali marks the beginning of a new
year in the Hindu Calendar. A new
year is a time to look forward and set
new goals but first, you must clear the
mess from the last year. This is not
your regular weekend cleaning but
a deep cleaning of corners, closets,
kitchen cabinets, and even your
windows and doors. Every corner
of the house and your office space
should be dust-free and emit positive
vibes that will cleanse your heart too.
Take out some clothes that you do
not usually wear and donate them to
someone in need. There is no better
way to welcome a new year than
showing an act of kindness.
3. Detox
Diwali is not only for cleaning your
house but also your mind, body, and
soul. This cleansing begins with a
detox drink. It can be as simple as
lemon detox water that builds your
immunity and flushes out any toxins
from your body. Next, have a healthy
and balanced meal that is full of
essential nutrients. This will include
fresh veggies and fruits and less-tono
sugar for at least 2 days. However,
you must remember that a detox
drink and diet are only fully effective
when they are added with a relaxed
8-10 hours of sleep. This detox will
revitalize your body, refresh your
mind, and rejuvenate your soul.
2. Recycle and Renew
Now that you have made some extra
space in your house, buy some new
clothes, bedding, and utensils for
yourself. Decorate your house with
lights by recycling the old supplies
from last year. Put some string lights in
an old wine bottle to give a new look
to the corners of your living room. You
can also make a flower vase from a
wine bottle or a regular clear glass
bottle. Once planted, hang the bottle
on a jute rope and decorate with
warm white lights for a peaceful look
to your house.
4. Plan
With a refreshed mind, you are
now ready to plan for a successful
future. This Diwali, make a plan to
reach the goals that you have been
procrastinating. Whether it is starting
a new business or simply aiming for
a more organized lifestyle, planning
is required for any process to be
successful. Writing your plans keeps
you motivated in your process
and brings you one step closer to
achieving your goals. Let this Diwali
be a motivating occasion that helps
you grow and prosper.
With a refreshed mind, body, and soul, let’s
welcome freshness through the festival of lights.
Embrace | 71

Seasonal Spring Smoothies
Spring Smoothies
72 | Embrace
It’s time to wake your tastebuds up with our spring
smoothies, made with fresh seasonal fruit, packed full
of nutrients, vitamins and protein. The best thing about
making a smoothie is that you can nearly put anything
in there or use up any leftover fruits and veggies.

Let’s Go Bananas
Let’s Go Bananas is the perfect smoothie to enjoy
after a workout or a morning walk. The protein will
ensure that your body is receiving enough nutrients
and help your muscles recover.
1 banana
1 cup almond milk
1 tspn cinnamon
1 vanilla protein powder
1 scoop of ice
1 banana
1 handful of kale
1 handful of spinach
1 tspn chia seeds
3 strawberries
1 tspn honey
Good Morning
Good Morning is the ideal smoothie to enjoy on a
sunny Saturday morning while nestled into a good
novel. This smoothie will help concentration levels
to get you through the busy weekend ahead.
1 cup coconut water
1 tspn Psyllium husk
Young Passion
Young Passion is the go-to smoothie to kick start
your week. Young passion is packed full of green
goodness to ensure that you are full of nutrients,
vitamins and energy to tackle the week ahead.
1/2 passionfruit
1/4 avocado
1 handful of spinach
1 handful of kale
5 strawberries
1 cup milk
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Exercise to Belong
Take 5 minutes to think about your ideas, creativity and cultural knowledge.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your cultural self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
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Reflect
Deeply connecting with self and something greater than
ourselves to find and integrate the meaning and purpose of life.
“Believe in your infinite potential. Your only limitations are those you set upon yourself.”
– Roy T. Bennett
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Embrace | 77

Meditating to a relaxing sleep
By Sushmita Sharma
Every season comes with its own
meaning. A new season gives us
hope to begin again, start afresh,
rejuvenate our soul, and set new goals.
Spring is the season that brings new
beginnings and with new beginnings
comes new opportunities. Embracing
these opportunities to improve your
physical, mental, and spiritual wellness,
can be challenging. Taking little steps to
improve your overall wellness, will give
you a new meaning to life.
The challenge is not to take these little steps but
to gather the determination and energy to take
the steps towards a better you. Research suggests
that our bodies cannot completely transform our
food into mechanical energy. As even the menial
tasks of the day like thinking or sitting idly require
our energy expenditure, we only have a limited
amount of energy to spend in all the tasks of
the day.
Think about energy as the sand in an hourglass.
Regardless of what you do during the day or how
you do it, the sand continues to pass down and
eventually it stops. At some point, you reach your
saturation level and need a refreshing sleep. Every
new day is a new turn of the hourglass and so, it is
crucial to have a good sleep to fully replenish and
gather the full amount of energy each morning.
A good sleep can help you connect with yourself
more intimately. It can improve your life by giving
you a refreshed outlook on a new day. Going to
bed with a relaxed mind and connecting with your
inner soul can help you smoothly drift off to sleep.
Connecting with your inner soul
through Sleep Meditation
People often view sleep meditation as letting go
of your worries to fall asleep. However, it is much
more than just letting go. It is about being fully
aware of your mind and body as they relax into a
deep sleep. The most commonly practiced therapy
for meditating to sleep is Yoga Nidra. Yoga Nidra
is the perfect practice to ease anxiety and comfort
your mind while your body sleeps.
Practicing Yoga Nidra
Yoga Nidra is best experienced in guided voice.
There are many free apps that provide guided
sleep meditation audios, soothing sounds, and
bedtime tales to calm your mind and body.
1. Begin with deep breathing
Lie down in a comfortable position and think
of a goal or Sankalpa that you want to achieve
in life. This can be any goal that makes you feel
passionate and motivates you to seize every
day. Your Sankalpa can be as simple as “I need a
relaxing sleep” or it can relate to your personal
and professional goals like “I want to start
drinking 3L of water everyday for a healthier skin.”
Once you have set a Sankalpa, take a few deep
breaths. Breathe through your nostrils using the
4-7-8 rule where you slowly inhale for 4 seconds,
hold your breath for 7 seconds and deeply through
your mouth for 8 seconds. Breathing deeply
begins your journey of disconnecting from the
outer world and attracts your attention to your
inner self.
Each time you inhale, pay attention to the centre
of your body where all your energy is conserved.
Your Solar Plexus Chakra is the powerhouse of
78 | Embrace

your body. It is located around your abdomen
from above your belly button to your breastbone.
This is the point where all your energy is saved.
Focus your attention to this centre while inhaling.
Hold your breath for 7 seconds, and then exhale
through your mouth for 8 seconds. With each
breath out, let go of your tension and allow your
body to become heavier and relaxed. Repeat this
step for 4-5 times till you feel completely calm.
2. Let your awareness wander
Once your body is relaxed, let your awareness
slowly wander from the tip of your toe to your
forehead.
Be aware of the sensations felt in your right
big toe, second toe, third toe, fourth toe, little
toe, your entire right foot, then your right calf
and so on. Once your awareness reaches your
right temple.
Repeat this process for the left half of your body.
As your awareness reaches each part of your body,
your nervous system is signalled to calm down.
3. Be mindful
As your body becomes fully aware, move
your attention to the breathing and your
Sankalpa again.
In this stage, you must stay still and simply
observe your body inside out.
Observe the chain of thoughts and don’t let your
mind stop on one thought. Just observe them as
they pass.
Now, bring your attention back to your breathing.
4. Float into a deep sleep
By this stage, your body is fully relaxed, and your
mind is completely conscious of your inner self.
Stay still and let yourself float in a bone-deep sleep
for a refreshing new day.
As you continue the practice of sleep meditation,
your mind, body, and soul will become more
relaxed. With less anxieties and rejuvenated
energy, you will be ready to make the best out of
each new opportunity.
Sankalpa is an intention you
want to achieve in life.
If you are struggling with
finding your own Sankalpa
you might start with one of the
following Sankalpas:
I want to achieve a healthy life
I take actions to reduce my
carbon footprint
I am present in every moment
I think before I speak
I am content
I am loved
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80 | Embrace

Exercise to Reflect
Take 5 minutes to think about your soul, identity and purpose.
When ready, jot down some points for your personal journey.
Are you happy with where you are? We all have the ability to grow.
Complete this plan to help you grow your inner self.
What do I want to achieve?
How will I achieve these goals?
When do I want to achieve these goals?
Embrace | 81

Embrace Life Wheel
The Emrace Life Wheel encompasses nine aspects of life. To see how complete your life is across
each of the nine aspects of the Embrace Life Wheel, answer each of the following questions and
colour the wheel. If you feel that colouring is not for you, draw a dot or a line at the point you
believe corresponds with how complete you feel in that aspect of your life.
Connect
Bounce
Work
Care
Learn
Grow
Belong
Refllect
Sustain
How complete is your Embrace Life Wheel?
We have set out five questions for each of the nine aspects. You can do either of the following:
Give yourself a yes/no response for each question. For each yes you have given, colour in the
corresponding number of lines in that aspect.
Give yourself a point for each question. Add the total points and draw a dot in the corresponding aspect
indicating how complete you feel in that aspect.
The Embrace Life Wheel is a positive tool to help you see where you can improve in each aspect of your
life. Even if you scored yourself full and complete, there is always room to grow and improve.
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Reflect
1. I regularly take time to reflect or meditate.
2. I have a sense of purpose in my life.
3. I recognise and renounce self-limiting thoughts.
4. I live by my ethical values and moral principles.
5. I listen to and trust my intuition
Notes
Bounce
1. I exercise for least 30 minutes each day.
2. I follow a well-balanced nutritional diet.
3. I drink alcohol responsibly.
4. I am the right weight for my height.
5. I am generally fit.
Care
1. I am happy with myself and my life.
2. I enjoy and appreciate my life.
3. I express my feelings clearly.
4. I can control my fear, anxiety or anger.
5. I enjoy laughing.
Work
1. I have a satisfying career or business.
2. I have a career plan or business goal.
3. I manage a good work/life balance.
4. I respect my colleagues and peers.
5. I know when to take a break and do so.
Belong
1. I spend time developing my creative ability.
2. I have a hobby that allows me to be creative.
3. I regularly visit art galleries, museums or cultural
venues.
4. I like learning about different cultures.
5. I am part of a community that shares
creative ideas.
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Learn
1. I am learning a new skill.
2. I pursue a mentally stimulating hobby.
3. I read a book regularly.
4. I am committed to life-long learning.
5. I commit time to professional and
self-development.
Grow
1. I have a good savings plan in place.
2. I repay my debts when or before they are due.
3. I have a diversified investment strategy in place.
4. I have a savings goal for my retirement.
5. I regularly donate to charity.
Connect
1. I have a great group of close friends.
2. I make time to meet or call friends and family.
3. I readily make new friends and acquaintances
4. I know when I need my space and alone time.
5. I can set my boundaries and respect the
boundaries of others.
Sustain
1. I am aware of the recycling bin rules for my local
area.
2. I reduce, reuse, and recycle.
3. I have a green space I can visit and feel
replenished.
4. I use environmentally safe cleaners and sprays.
5. I take time to educate myself on environmental
matters.
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About 10Ellen
10 Ellen Media is a privately owned, vibrant multi-media
company that includes a portfolio of print and digital content.
Based in Ipswich, Queensland, 10 Ellen Media reaches to
national and international readers of all life stages.
Our work reflects our values of living in total harmony with
ourselves and those around us while indulging in pleasures
every now and then. We inspire our readers to seize the little
moments of joy while working, cooking, traveling, creating,
and just being.
Our creative teams collaborate with the readers and
industry professionals to share their stories, creations, and
beautiful ways of living and learning. The readers enjoy
access to our work in their preferred channel that include
print and digital articles, podcasts, social media groups,
and video content. We welcome the experiences of our
readers to create a community of like-minded people who
share common interests and goals.
Our portfolio includes print and digital content inspired
by the simple pleasures of life, wellbeing, travel, food,
creativity, and community-building.
Our Portfolio
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GALE
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and learn to lead
Combine your learning
with a dual diploma
www.galeeducation.com
Enquire about our
Leadership and Business Courses
study@galeeducation.com
0421 571 381
86 | Embrace
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