This blogcast contains a balanced dose of heartbreak, honesty, and forgiveness. Here's what I’ve learned in Feel Better Feb: Step 1) Feel the feelings; Step 2) Do the next right thing; Step 3) Whether you’re doing really well, or not so well, continue to repeat steps 1 & 2. Also, the challenge for March! (Hint: it begins and ends with the letter Z) And here are the links: ReGen: http://www.regen.org.au Mirabel: http://www.mirabelfoundation.org.au http://www.fakebuddhaquotes.com/holding-onto-anger-is-like-drinking-poison/ http://www.thomrutledge.com/books/pdf/Self-Forgiveness.pdf

As Winston Churchill (or possibly someone else) said "If you're going through hell, keep going." This episode tracks my journey through a recent emotional earthquake. Yes, it was a little shaky there for a while, but I made it through. This one goes out to all members of the Big Feelings Club: You can make it through too - just keep going. Who said what now? http://quoteinvestigator.com/2014/09/14/keep-going/

This month is Feel Better February, where I get comfortable with getting uncomfortable, and learn to stay open and present to whatever is happening without running away, shutting down or spacing out. This one's about big feelings - when they're too wide to go around, too deep to go under, too high to get over, you just gotta go through them - and know that you'll reach the other side. No one says you have to get there alone though, so if you get stuck, phone a friend. Links: This too – Gil Fronsdal http://www.audiodharma.org/talks/audio_player/5414.html Josh Korda, Dharmapunx NYC and Brooklyn: http://dharmapunxnyc.podbean.com/e/creating-space-for-feelings/ http://dharmapunxnyc.podbean.com/e/a-safe-container-for-anxiety/ http://dharmapunxnyc.podbean.com/e/dealing-with-depression/ S=PxR: http://www.dhammawiki.com/index.php?title=The_Four_Noble_Truths

Change requires effort. In January I got sick and kinda tanked a bit on the effort front. Result = three weeks of strength training, and one week of giving in. This prompted me to reflect on the last five months of change-making, what's worked, and what hasn't.

Four year-olds are really wise sometimes. They know that when you're scared, you'll probably want to run away. I know I do. Pema Chodron is also pretty wise, and she suggests something else: If you're exhausted from all that flight (or fight), try making friends with your fear. So pop the kettle on and get your small self ready for a hug, 'cause here comes the love.

This episode is about how too much “maybe tennis” can exhaust your self-control, and if you want to live a life of No Regerts you need to think carefully, and then put down the menu. Bonus: May assist with choosing something you actually want for lunch. ABC Radio National, All in the Mind podcast - Willpower: http://www.abc.net.au/radionational/programs/allinthemind/willpower/5552818 Seth Godin – “Daily”: http://sethgodin.typepad.com/seths_blog/2014/12/daily.html

This week's blogcast is a little late (yes, a punctuality challenge may be on the cards for later this year..). It's about how we get stronger, planning to fail, and inviting both your well-meaning negativity and your pesky optimism to the party, because you’re gonna need them both if you wanna dance. Here are the links: How we get stronger: http://www.scientificamerican.com/article/how-does-exercise-make-yo/ Bad dance moves: https://www.youtube.com/watch?v=FuxWRI_tH3Y The pictured quote is from The Tao Te Ching by Lao Tzu, translated by Jonathan Star: http://books.google.com.au/books/about/Tao_Te_Ching.html?id=-Dr2jmGY21cC

Some things I did right during December's Daily Acts of Kindness challenge, and others not so much. This episode is about recognising the need for practice, pulling on your sneakers/leg warmers, and getting back up after falling off the horse. It's packed with quotes and misquotes, links to articles, and not one, but TWO training montages. Happy new year! Here are the links mentioned in this episode: For this week's Daily Acts of Kindness: http://www.giveitupforgoodness.com/#!Everything-is-Practice-Practice-is-Everything/cay8/86A01FF9-459E-473F-990F-868BAFB0EEA3 Seth Godin's blog: http://sethgodin.typepad.com/seths_blog/2014/12/cutting-through-singers-paradox.html "I know just how you feel" The power of radical empathy by Eric Liu http://edition.cnn.com/2014/12/30/opinion/liu-radical-empathy-michael-schwerner/ http://www.fakebuddhaquotes.com/if-you-propose-to-speak-always-ask-yourself-is-it-true-is-it-necessary-is-it-kind/ The training montage from Persepolis by Marjane Satrapi: https://www.youtube.com/watch?v=rlIAmCfHzbg Short bouts of exercise boost self-control: http://www.sciencedaily.com/releases/2013/03/130306221143.htm Flashdance - What a Feeling: https://www.youtube.com/watch?v=o4VSdGzxSTw&list=RDo4VSdGzxSTw&index=1

My sense of direction is ridiculously, comically bad. It turns out I'm in good company though - according to Stanford health psychologist Kelly McGonigal, we all tend to take a lot of wrong turns when we're stressed. That's because "your brain is a sneaky bastard" - and that's why your compass comes in handy if you can learn how to use it well. This episode contains actual information (!!) as well as the usual rambles. But since I'm not a psychologist, a neuroscientist, or a doctor of any kind, you might to go to the source for more detail by watching this Google talk on willpower: https://www.youtube.com/watch?v=V5BXuZL1HAg Or check out Kelly McGonigal's website for more free video and articles based on her book The Willpower Instinct: http://kellymcgonigal.com/willpowerinstinct/

Wow. Week 2 of the Daily Acts of Kindness challenge came bearing beautiful fruit. This episode is about the difference it can make in life when we try to keep our hearts and hands open, and why I suggest you make the first move when it comes to giving. So.. if want to start by sharing what you're excited about giving this month, please add your comments to the Facebook page at www.facebook.com/giveitup4good

Here's the week 1 update on December's daily kindness challenge. So far I've clocked 25 small acts of kindness in just 7 short days! This episode I do some data crunching on my first week's efforts, contemplate the power of kind words to alter the course of someone's life, and share what influenced me to get better at accepting kindness from others as well. It's Kindness Karma in action.. I hope you enjoy! Oh yes, and links: Khalil Gibran - On Giving (from The Prophet): http://www.katsandogz.com/ongiving.html Plan Australia - Food. Water. Families. appeal: http://www.plan.org.au/Donations/Our-Current-Appeals/Food-Water-Families.aspx

You waited extra long for this one, so it's extra long too - packed with the unexpected and delightful gifts of saying no, quotes from Pablo Picasso, tips on balancing your yes-to-stress ratio from the Mayo Clinic, using your intuition to heal, and some wisdom from a couple of my favourite buddhist teachers. Thanks to this month I'm committing to staying sober as a token of respect for all those struggling with addiction, and I'll be adding in daily acts of kindness for December's challenge. So far so good! Picasso tells it like it is: http://www.positivityblog.com/index.php/2008/04/04/picassos-top-7-tips-for-creating-an-exciting-life/ The yes-to-stress ratio: http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress-relief/art-20044494?pg=1 Gil Fronsdal on sobriety as a gift: http://www.zencast.org/zencast_231_precepts_not_taking_intoxicants Tara Brach - A generous heart: http://imcw.org/Talks/TalkDetail/TalkID/738.aspx

The suspense is over.. here comes Just Say No-vember, where I focus on making friends with the letters N and O, in that order. I've even got my very own "No hero" - I highly recommend it if you're joining me for this month's challenge. And of course, there's the Healthy Body Healthy Mind wrap up from October's daily exercise challenge, where I supported the Asylum Seeker Resource Centre www.asrc.org.au and the Society for Mental Health Research www.smhr.org.au.

This episode is about letting go of unhelpful thinking and getting more flexible both physically and mentally. There's also an update on weeks 3-4 of the Healthy Body Healthy Mind challenge, some inspiration from one of my favourite rappers, some busting of weird and wacky beliefs about exercise, and what I believe is THE most important message in the National Physical Activity Guidelines. Oh, and a new theme song! And here are the links to things I mentioned in the show: http://www.djbooth.net/index/tracks/review/dynasty-pushin http://www.abc.net.au/news/2014-03-11/physical-activity-guidelines-explainer/5295552 http://dharmapunxnyc.podbean.com http://www.asrc.org.au http://www.smhr.org.au

This episode I explain how Give It Up For Good began and what it's all about. There's also an update on my progress with the Healthy Body Healthy Mind daily exercise project, some wisdom from the Dalai Lama, and a reminder of how important attitude is when it comes to dealing with obstacles and changing habits for good. Visit www.giveitup4good.wix.com/giveitupforgood or www.facebook.com/giveitup4good to learn more and connect. Thanks for listening!

Welcome to the first Give it Up For Good podcast, coming at you on World Mental Health Day. This podcast sums up the Healthy Body, Healthy Mind challenge, explaining what I'm doing and why. There's also an update on my progress for the first 10 days, my tips for getting or staying active, and information about the importance of exercise for physical and mental health.