by and working with more women than ever, all determined to improve their lives and live their dreams. This is why we do what we do! And we wanted to say a massive THANK YOU to you for being part of the Hera community.
This got us thinking about the importance of being thankful during the holidays.
We know it can be an overwhelming time, but the most effective tool to combat the Christmas craziness, is you guessed it — gratitude!
Focusing on what you have, rather than what you do not, is not only a powerful
way to attract more of the good stuff into your life, it also combats negativity bias, (AKA our natural inclination to zone in on the dark side). So, for this festive edition, we’ve thrown in a high-protein delicious and nutritious breakfast you can whip up for your special people, a simple strategy for an instant mood boost, and a study on why gratitude is the key to happiness and wellbeing.
Our wish is that 2025 is your best year yet and we want to help you make it happen. We’ve been fine-tuning our method for feeling good, and we have to say, we’ve nailed it. If you’d like support to achieve your fitness and physical goals in 2025, we got you! Just get in touch below, but keep in mind our coaching spaces always fill up FAST!
Happy holidays (you deserve it!)
Nat & Keira x
OWN 2025!
HERA HEALTH HACK
Determined to spend more time focusing on the good stuff in your life? Why not invest in a gratitude journal? If practiced daily, listing things you’re grateful for is a super-quick (but potent) strategy to home in on the positive. To get into the swing of it, we recommend writing at the same time each day to create a habit. Plus, if you do this before bed (highly recommended!), it can also help you drift off into a deep dreamy sleep—BONUS! The trick is to keep it simple, or you’ll put it off. Just jot down three things that you’re grateful for every day.
These can be something good that happened, someone you’re lucky to have in your life, or something you enjoy. Big or small, the key is to try to be specific and include why it makes you feel good. For example, “I’m grateful for my bed because it’s so soft and warm and I always feel comfortable there.” You get the drift. Trust us: reflecting on stuff that fills you up will definitely lead to happier days.
Determined to spend more time focusing on the good stuff in your life? Why not invest in a gratitude journal? If practiced daily, listing things you’re grateful for is a super-quick (but potent) strategy to home in on the positive. To get into the swing of it, we recommend writing at the same time each day to create a habit. Plus, if you do this before bed (highly recommended!), it can also help you drift off into a deep dreamy sleep—BONUS! The trick is to keep it simple, or you’ll put it off. Just jot down three things that you’re grateful for every day.
These can be something good that happened, someone you’re lucky to have in your life, or something you enjoy. Big or small, the key is to try to be specific and include why it makes you feel good. For example, “I’m grateful for my bed because it’s so soft and warm and I always feel comfortable there.” You get the drift. Trust us: reflecting on stuff that fills you up will definitely lead to happier days.
Berry Protein Smoothie
178 calories per serving
27gP / 16gC / 0.4gF
A SPOT OF MOTIVATION
Most people will agree that gratitude boosts your mood, but did you know a daily appreciation practice can also have a lasting not impact on your life?
Recent studies have shown gratitude doesn’t just influence your mental state, but can also lower blood pressure, improve immune function and help you get better sleep — all factors critical for overall health. And it’s even been seen to reduce the lifetime risk of depression, anxiety and substance abuse disorders.
Keen to ensure you stick to healthy habits in 2024? Gratitude might just be the key, with studies showing grateful people are more likely to engage in exercise and healthy eating well, and less likely to smoke or drink excessively. So, while taking time to jot down things you’re thankful for might feel like just another thing to add to your to do list, it’s probably one of the most powerful things you can spend your time on to improve your life. Get that pen on paper!
Most people will agree that gratitude boosts your mood, but did you know a daily appreciation practice can also have a lasting not impact on your life?
Recent studies have shown gratitude doesn’t just influence your mental state, but can also lower blood pressure, improve immune function and help you get better sleep — all factors critical for overall health. And it’s even been seen to reduce the lifetime risk of depression, anxiety and substance abuse disorders.
Keen to ensure you stick to healthy habits in 2024? Gratitude might just be the key, with studies showing grateful people are more likely to engage in exercise and healthy eating well, and less likely to smoke or drink excessively. So, while taking time to jot down things you’re thankful for might feel like just another thing to add to your to do list, it’s probably one of the most powerful things you can spend your time on to improve your life. Get that pen on paper!
A HERA TRANSFORMATION
Down 17kg
Lost 23cm from her waist & 17cm from her hips Mum of 3 and full-time school teacher.
Tara's journey is one of commitment and balance. As a busy mum and teacher, she found herself putting everything and everyone else first. With a sporting background, she knew it was time to prioritise herself again—and that's where we came in.
We started Tara on higher calories, gradually reducing them over the school
term with built-in diet breaks during the school holidays. This flexible approach
gave her structure when life was busy and more freedom to enjoy meals with
her family during the break.
Her focus has always been on consistency, not perfection, and it's paid off!
Her routine:
➡3x gym sessions per week Daily steps
➡2-3 meals out each week (tracked)
➡Building habits around nutrition (like never skipping protein!)
Tara's results show the power of consistency and a sustainable approach-
proving that it's possible to achieve amazing results even with a busy schedule.
Acknowledging the good that you already have in your life is the foundation for all abundance.
Eckhart Tolle.
Eckhart Tolle.
Do you have a question? Or is there something you’d like us to cover in the
next edition? We’d love to hear from you.
Contact Us
Hera Performance acknowledges the Traditional Custodians of Country throughout Australia. We pay our respects to their Elders past, present and emerging. And we have gratitude for the abundant land we live upon, that nourishes and heals us.