#FITFABFEB2019 Health & Wellness

#FitFabFeb2019 Week 3 – Building Self Belief

February 17, 2019
Building Self Belief

It’s Week 3 of #FitFabFeb2019 and again I’ve been encouraged by your comments and inspired by examples of what you are doing to make changes in your life. This week is all about Building Self Belief however, before we start Week 3 we need to review Week 2.

#FitFabFeb2019 Week 2 In Review

Last week was all about Smart Eating Week, with an Interview with Erin O’Neill, Accredited Pracitising Dietitian. I hope you enjoyed the interview and if you missed it you can view it HERE

Did you start a Daily Accomplishment Journal? Did it help? It only takes a few minutes each evening to complete and it is great to see our progress and small wins as well as what we struggled with.


#FitFabFeb2019 Week 3 – Building Self Belief

Building self belief is vital if we want to change our life. Trust yourself!

Week 3 will still comprise our Non Negotiables and if you feel comfortable add one more. If not, no problem just continue on from last week. The key is to keep completing your Non Negotiables.

These are what you have determined in your planning phase to be the most important areas you want to change in your life so they need to come first.

If you feel like you are trying to achieve too much, then just concentrate on one non negotiable, stick with it and your confidence will increase.

Now to Week 3.. Moving, Mental Health, Healthy on the Inside and Learn & Grow.

This week I want to focus on Building Self Belief and taking Care of ourselves and our needs.

Women are very good at taking care and nurturing others but fall short when it comes to ourselves. It is timely that last week was Valentine’s Day and although I don’t get caught up in all the hype it is a good reminder to give yourself a gift – the gift of health and happiness.

Focus on Self & Mental Health

I’ve often written that we are all unique and we shouldn’t compare ourselves with others. However, that doesn’t mean we can’t learn from others. I know I don’t have all the answers and look to others and their experiences to keep learning and evolving.

This week I would like to introduce an exercise for us all.

It is an exercise in learning more of Who We Are as individuals.

The objective is to learn that what we admire in others, might also be what others admire in us. So take a moment to answer these three questions:

  • Who inspires you?
  • What traits do you admire in that person?
  • Why?

Once you have your answers think about the same questions in relation to yourself.

Here comes the tricky bit, because many of us don’t feel comfortable looking at who we are.

Write down what traits you like about yourself. Think of the positive comments friends and family make about you.

Take the time to be honest with yourself and actually write it down. Inspire yourself by realising your potential and all you have to offer as a person.

Who makes you feel:

‘if they can do it, so can I’

If someone you admire has been successful look at

  • how they did it
  • how can you apply learning to yourself
  • how did they manage obstacles and challenges

Let’s Move

Did you try the video ‘I am Willing’, from Peta at Strong Healthy Women which I shared with you last week? I did 5 repeats which gave me a great strength workout and also incorporated some of the ‘I Am Strong’ exercises.

This week I’m sharing another with you. This one is titled ‘I am Everything’ which fits perfectly with our week of Building Self Belief.

Just click on the image below

#FitFabFeb2019 Week 2 Building Self Belief

Keeping your body Healthy on the Inside

Recipe of the Week

Last week, Erin O’Neill mentioned in her interview the importance of Good Gut Health. That means more fibre! Wholegrains are a great source of fibre, and fibre is great for your gut health. Make grains and vegetables the hero in your next salad with this delicious recipe.

Teriyaki mixed grain salad recipe

Click on the link for the recipe

https://www.medibank.com.au/livebetter/be-magazine/food/teriyaki-mixed-grain-salad-recipe/?utm_source=salesforce&utm_medium=email&utm_campaign=livebetter_bemag_general


Regular Medical Check Ups

It is important to ensure we keep healthy on the inside and make time for general check ups as well as regular screening such as mammograms, skin checks etc. Knowing your family history can also help determine what screening you need to have. Download my Medical Checklist as a guide and make those appointments you have been letting slide a priority this week!

Last week I wrote about a health scare I had before Christmas and which I hadn’t even considered but is a result of my genes.

knowing your family medical history is important.

Learn & Grow

Wind down process

Last week I attended an Ageless Confidence seminar with Peta from Strong Healthy Women. One of the topics Peta spoke about was ‘Morningness’ what we do when we first wake. She explained the Circadian Rhythm and then talked about having a wind down process at the end of the day. I will be sharing this in more detail in another future post.

Do you have a wind down process?

Do you take time to reflect on your day, turn off the TV or computer and e-reader and slow down your mind and body before bed?

Try introducing a wind down process this week.


Learning to change our habits and incorporate ways to be more mindful is important to our health and well-being.

Let’s all try to incorporate a wind down process this week!

Can you spare one hour for yourself each week?

We all have the same number of hours in a week – 168. Surely you can book one hour to do something for yourself. What day and time will you set aside this week for YOU?

Don’t forget to join me for the Mid Week check-in at Facebook Live in the Sizzling Towards 60 & Beyond – Let’s Thrive Group. Click HERE if you want to join the group and the FB Live session.

Fit Fab Feb 2019

Women Living Well After 50

Living Life Your Way

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54 Comments

  • Reply Nancy Dobbins February 18, 2019 at 05:18

    Hi Sue,
    The recipe looks great…
    I have to get better at the “wind down” part of my day. I tend to be go-go-go and now, with the blog and all that it encompasses I tend to spend even more time in front of screens.
    To help honor my mom, and also to engage in something artistically satisfying and hands-on, I have taken up knitting again after a long absence. I find that this has gotten me away from the screens and is quite relaxing. I’ve started an afghan throw for my neice’s wedding shower.

    • Reply Sue Loncaric February 18, 2019 at 09:00

      Hi Nancy, I’m like you and need to work on my ‘wind-down’ process. Having a blog, plus smartphone and tablet to read my books means too much screen time for me. I’m working on just not looking at anything over the weekends especially social media. How lovely that you are knitting again. One of my upcoming guests is a knitter and she has inspired me to take it up again this winter – it is too hot at the moment. Your afghan throw sounds beautiful I would love to see the finished product and the pattern. Have a great week! Keep healthy and happy xx

  • Reply Lydia C. Lee February 18, 2019 at 11:42

    I do think there’s a lot to be said for Kanye-ing it up. Ask ‘Why not me?’ instead of ‘It won’t happen for me’, and set about making it happen! Good post

    • Reply Sue Loncaric February 19, 2019 at 08:59

      Thanks Lydia I like your ‘Why not me?’ question. We too often think that we aren’t capable of something don’t we, when in fact we just need to believe in ourselves. Have a great week! xx

  • Reply Sammie @ The Annoyed Thyroid February 18, 2019 at 16:56

    I think I have nailed the wind down – I leave my phone in the living room and take a (real) book to bed. It’s been a game changer! That recipe looks delish!

    • Reply Sue Loncaric February 19, 2019 at 09:00

      Oh you have nailed the wind down Sammie. I need to take a real book rather than my e-reader. I like reading before I fall asleep but the screen doesn’t help. Have a great week! x

  • Reply Sydney Shop Girl February 18, 2019 at 19:02

    I need to work on the wind down too. This week I will commit to doing that bit of yoga each day. I’ll lay my mat out the night before so there’s no excuse the next morning!

    SSG xxx

    • Reply Sue Loncaric February 19, 2019 at 09:01

      That’s a great idea SSG – be prepared! x

  • Reply Debbie February 18, 2019 at 20:00

    I too need to change my wind down routine. Your advice is spot on Sue and I’m really enjoying these themed posts. I have suffered with issues of self belief and confidence recently and understand completely how it can impact on us. Thanks again for sharing all your wisdom.

    • Reply Sue Loncaric February 19, 2019 at 09:02

      Me too, Deb. I’m so pleased you are enjoying the themed posts. The old self-doubt starts making me wonder if that is what people want. Self belief and confidence is always a WIP for me so you aren’t alone there. xx

      • Reply Debbie February 20, 2019 at 18:09

        Back again to share for #mltsl, this was such a great post Sue, we need to do more for ourselves at times. You are doing so well!

  • Reply Leanne | www.crestingthehill.com.au February 18, 2019 at 20:14

    Hi Sue – I think self-belief is a big one for Midlife women, we’ve been conditioned to think it’s being vain to say what we like about ourselves. It feels uncomfortable – like we’re big noting ourselves. I’m working on this and I think I’m better at it than I was, but I still have a long way to go before I could cheerfully do that thing where you look at yourself in the mirror every day and say “I love you” – maybe one day?

    • Reply Sue Loncaric February 19, 2019 at 09:03

      I know Leanne and I think I”m getting better too. We just have to keep working at it and maybe take the lead from the Millenials – see I read our post! Have a great week! xx

    • Reply Leanne | www.crestingthehill.com.au February 20, 2019 at 16:11

      And yay for another MLSTL party! Thanks for being there every week with me cheering other Midlifers on xx

      • Reply Sue Loncaric February 21, 2019 at 08:25

        We really have a great group going now, don’t we? Have a beautiful day my BBB xxx

  • Reply Candi Randolph February 18, 2019 at 21:31

    Each small section in this post provides such valuation information, Sue…lots of nuggets to help us become stronger both physically and emotionally. I like the idea of a wind down at the end of the day! Thanks as always for the great info xo

    • Reply Sue Loncaric February 19, 2019 at 09:04

      Hi Candi, thank you so much for your kind words. Sometimes it is difficult to know if I’m hitting the mark or not, so feedback is great. I need to work on my wind down so that is my latest challenge! Have a great week and enjoy! xx

  • Reply Donna February 20, 2019 at 07:50

    Hi, Sue – Thank you for sharing these tips. Your recipe photo looks awesome. When I clicked on the link I received a 404 error. Can you please check from your end? If all okay there it may be my computer. #MLSTL

    • Reply Sue Loncaric February 21, 2019 at 08:12

      Hi Donna, thanks for the tip about the link, I think I’ve fixed it now. The recipe does look delicious doesn’t it? I think it is also a quick and easy one. x

  • Reply Shannon @ Skip to My Life February 20, 2019 at 08:08

    Just reading this post makes me feel more peaceful! I have learned that I must have a physical book to read before bed. No e-readers. Often I drift off and have to reread but so what…

    • Reply Sue Loncaric February 21, 2019 at 08:13

      Hi Shannon! I’m so pleased that you felt peaceful after reading this post. I have an e-reader and I really have to change that part of my bedtime routine and change back to a physical book. Have a lovely weekend and thanks for stopping by xx

  • Reply Natalie February 20, 2019 at 08:32

    Hi Sue – Lots of helpful information in this post. My wind down process is to read a book (not ereader), followed by five minutes meditation and deep breathing. #MLSTL

    • Reply Sue Loncaric February 21, 2019 at 08:13

      Hi Natalie, sounds like an excellent wind down process that you have in your life. Mine could be better so I’m working on that. Have a great week!

  • Reply Marya February 20, 2019 at 08:56

    I’ve struggled with poor self image most of my life. This post was a good reminder to start thinking & living positively.

    • Reply Sue Loncaric February 21, 2019 at 08:17

      Hi Marya I hope my post helps in some way. Many of us struggle with self-belief but I just know if we keep working at it we can feel so much better about the unique and wonderful person that we are. xx

  • Reply Min @ Write of the Middle February 20, 2019 at 09:36

    Self belief is a weak spot for me – even though I’ve been working on it for quite some time and write about it quite a bit. I find it difficult to think of things I admire about myself. I guess I’m a caring and loyal friend but that’s about as much as I can think of. My wind down process at night could be better … but reading helps! xo

    • Reply Sue Loncaric February 21, 2019 at 08:18

      Hi Min, it looks like many of us suffer from a lack of self belief as I read the comments left on this post. It is hard to admit the good things about what makes us the person we are but if we can get comfortable with it, we will certainly feel more confident. My wind down process could be better so that is a WIP as well. Have a great day! xx

  • Reply Terri Webster Schrandt February 20, 2019 at 10:19

    You are so right about women taking better care of others than ourselves, Sue! Being able to wind down (and conversely wind up) are good habits to have. I think I do well on both ends on most days when I don’t have to get up before 6am. It is interesting to read this right now as I am writing in my book “No Excuses Fitness” today about our own self-care process for being active when we are ill or recovering from injury. I know you enough that I believe you go-go-go all day, Sue, and even while under the weather you might still get some exercise in. The closer I get to 60 (10 months and counting) I have to rest even with an annoying head cold (from which I just recovered). Your post seems to be timely for many of us judging by the other comments 🙂 on #MLSTL

    • Reply Sue Loncaric February 21, 2019 at 08:19

      Hi Terri, at almost 62 I do get tired but I find that I need to keep active in mind and body. I’ve also learned that I need some days where I just relax and do nothing and that helps me to recover. I hope you feel better soon and I’m looking forward to reading your book when it is published. xx

  • Reply Jennifer February 20, 2019 at 11:07

    Winding down at the end of the day is so important. Unfortunately, I’m not always true to my plan. Especially when I need it most.

    • Reply Sue Loncaric February 21, 2019 at 08:20

      I need to work on my wind down process too Jen and it was a great reminder from Peta to actually think about what I do. Have a great week and hope your Feb challenge is going well. xx

  • Reply Agnes February 20, 2019 at 11:53

    I’m great in some areas, not so great in others… I will keep trying!
    I do agree that too many women neglect the self-health… despite the fact that healthy selves will enable us to keep supporting all the others in our lives we do support! Keep spreading the word!!

    • Reply Sue Loncaric February 21, 2019 at 08:21

      Keep trying – that is the key isn’t it Agnes. We don’t always get things right or we fall off track but if we don’t give up we will eventually achieve our goals and dreams. Have a fabulous week and yes I will continue to spread the word!

  • Reply Christie Hawkes February 20, 2019 at 12:09

    There’s a lot here to absorb, Sue. I have added a daily accomplishment to my three good things journal. I figure an accomplishment is a good thing that happened that day. The recipe looks delicious. I am going to try that! I also commit to making a list of character traits that I admire in myself and others. Thank you for the inspiration. #FitFabFeb #MLSTL

    • Reply Sue Loncaric February 21, 2019 at 08:23

      Hi Christie, sometimes it is hard to absorb a long post and perhaps I tried to get too many messages out there. It is more of a guide that you can revisit. I’d love to read your list of character traits and yes, an accomplishment is something good that happened that day. Have a beautiful week and I loved your recent post about the Painful beauty of Impermanence x

  • Reply Michele February 20, 2019 at 13:53

    I struggle with self belief often. It really does affect almost all areas of my life. I know I can do anything when I am feeling confident. I struggle most with my exercise or eating when I am lacking in self confident. I need to keep my inspirational people closer to my head so I can draw from them!

    • Reply Sue Loncaric February 21, 2019 at 08:24

      You hide your struggle so well Michele but I agree we definitely need surround ourselves with a cheerleader or those who inspire us rather than drag us down. Sometimes we just need that support, don’t we? x

  • Reply Christina Daggett February 20, 2019 at 15:46

    Hi Sue, I’m enjoying your Fit Fab series. You’ve shared some great information. I’ve taken a little time off from blogging and am taking time to do some sculpting, as we get ready to transition to another country. I’ll share another post on MLSTL when we get to Latvia, but until then, I’ll enjoy reading posts by you and my other fellow bloggers.

    • Reply Sue Loncaric February 21, 2019 at 08:25

      Thanks Christina and how exciting that you are moving to a new country. I look forward to reading about it! x

  • Reply Denyse Whelan February 20, 2019 at 18:38

    I now have my day loosely programmed via my phone. I could see that vital things for my health were being ignored, like eating at a particular time. I have remedied this with my day outlined and with a 5 min reminder. It is helping me see how I need to take more responsibility for how I spend my time and also to include health and more as part of my day. Slowly happening and I am proud of that.

    Thank you for linking up for Life This Week. Next week’s optional prompt is: 8/51. My Favourite Decade. 25/2/19. Denyse.

    • Reply Sue Loncaric February 21, 2019 at 08:30

      Our phones can be a useful tool, can’t they Denyse. I’m always putting reminders in mine. You are making great progress and what I love is that you are proud of what you are doing! That is great self-belief. Keep up the good work! xx

  • Reply Raisie Bay (@RaisieBay) February 20, 2019 at 21:24

    Self belief is something I often let slip, as is a wind down period. I do try to have some ‘me time’ every week and to eat healthily (although I do slip sometimes) So I guess I know now what I need to work on, thank you x

    • Reply Sue Loncaric February 21, 2019 at 08:32

      I think it is always a WIP but as long as we keep trying and putting strategies in place we do keep moving forward. Have a great week and thanks for stopping by. xx

  • Reply Samantha Smith February 21, 2019 at 07:25

    Hi Sue such an interesting read. Love the recipes. I have to admit my worst attribute is self confidence & belief. Strange because whatever I’ve put my mind to in life I’ve usually done very well i.e. jobs, my own business finance issues etc so why am I not more confident, I wonder. Hey ho great post

    • Reply Sue Loncaric February 21, 2019 at 08:04

      Hi Sam, I know exactly what you mean about lacking confidence but doing well in jobs. Perhaps because we lack the confidence we try harder and that shows compared to others who do just enough to get by. You are certainly not alone in the self confidence area but it is never too late to start believing in ourselves. Why not write down all of your achievements and then you will see that you are capable of so much more than you think. xx

  • Reply Jennifer Jones February 21, 2019 at 09:34

    Great #MLSTL post Sue, with lots of food for thought. I always promote that finding one hour to exercise out of 168 shouldn’t be too difficult. I’ve definitely been challenged by that over past couple of weeks as I’ve been working fulltime. Usually I would get into gym before work but have been starting at 5.30 am. I’ve done my workouts in the afternoon after work but have had to force myself. After 4am alarm I’ve been so tired by then but definitely feel better for getting the workout done.

  • Reply Jan Wild February 21, 2019 at 11:49

    Another inspirational post Sue which I am pinning. I don’t know how you get done all that you do in a day, you are incredible really.
    We have been sleeping so well these past few weeks, I have started using doTERRA essential oils and diffusing lavender oil next to the bed at night. I seem to be sleeping more soundly than I have in years. I am sure it is a combination of factors but those oils definitely contribute.

  • Reply Johanna Castro February 22, 2019 at 23:46

    You inspired me to go for health checks last week – dentist, mammogram, blood pressure and other things. Thank you. I also agree that we have to build our self belief – it doesn’t happen naturally, not for anyone – not politicians, states people, models, celebrities, saints – nobody! Our self belief is such a fragile thing that it can be pushed over with a dandelion leaf! I think we have to nurture our self belief, treat what we find kindly and march on – as long as we are not hurting anyone else. Shared on SM x

    • Reply Sue Loncaric February 25, 2019 at 16:26

      Hi Jo I’m pleased you have your health checks sorted and yes self belief I think is always a WIP and depends largely upon what is going on in your life. Have a fabulous week Jo and thanks for stopping by x

  • Reply Miriam March 6, 2019 at 13:51

    Wonderful self reflective post Sue. Self doubts and lack of confidence often creeps up as an issue for me. And I have to admit it’s the wind down bit at the end of the day that’s the hardest for me, turning off all the devices and slowing down all the thoughts in my head. My mind tends to work overtime at night but some great tips in here. Thanks so much Sue. xx

    • Reply Sue Loncaric March 7, 2019 at 10:03

      Hi Miriam yes I struggle with the wind down but lately I’ve been sleeping much better so I must be doing something right. Like you Self Doubt and lack of confidence visit often but I’m learning to not be such a good hostess to them these days. 🙂

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