16 Motivational Life Points

Sometimes you have to do what’s best for you and your life, not what’s best for everyone else.

Did you realise: Today is the oldest each of us has ever been and the youngest we will ever be again.

In other words, life is short and the clock is ticking. If there was ever a perfect day to stand strong beside your values, your ambitions, and what’s best for you, that day is today.

A few notes to help you be you (they’ve helped me too!):

1. Never stop improving / bettering yourself – Always aim higher than you think is possible. Dream.

2. Never stop listening to your own inner voice – your gut – don’t worry about what everyone else thinks. There’s greatness in knowing and believing in something without a doubt. 

3. Always be comfortable in your own shoes – figurative and actual. Focus on your inner self and pave your own path. 
Remember that it is more useful to be aware of a single strength or weakness in yourself than to be aware of a thousand strengths and weaknesses in others.

4. Do what needs to be done – to be successful, you must plan to be, prepare to be, expect to be, and work to be, every day. 

5. Embrace your struggles – it’s a necessary part of life to grow and don’t let fear decide your future. The struggles you face today are preparing you for the challenges of tomorrow.  Remember that there are no mistakes.  The events that arise as you journey forward, no matter how unpleasant, are necessary steps in order to learn what you need to know to reach the places you’ve chosen to go.

6. Never give up, always get back up – The strongest and most accomplished people are not those who always win, but those who refuse to give up even after they lose. What defines us is how well we rise after falling. 

7. Make the best out of any situation- don’t think of it as a negative, but rather as a gift.

8. Ignore the naysayers – when someone undermines your dreams, predicts your doom, or criticizes you in any way, remember, they’re telling you their story, not yours.

9. Always take chances – every opportunity is a chance to soar to new heights.

10. Always smile and see the bright side – be determined to be cheerful and happy in whatever situation you may find yourself.  Eventually you’ll learn that the greater part of your happiness isn’t determined by your circumstance but by your attitude and outlook. Never stop thinking positive.

11. Laugh at yourself and your life situations – try not to take everything too seriously, laugh it off if you can – especially when things don’t go as planned.  People with a good sense of humor have a better sense of life. 

12. Never stop appreciating the life you’re living right now – now is the moment.

13. Be kind – kindness is a gift you can afford to give endlessly. Do so whenever you can, because you can. 

14. Never stop doing the little things, for your own happiness, and for the ones you love – happiness comes from your own choices and actions.  Waiting for someone else to make you happy is the best way to be sad.

15. Open your mind to new perspectives – our minds are like a parachute; it doesn’t work unless it’s open. Never stop evolving – learning, changing,  growing. You can change your mind. To be real to yourself is to allow yourself the freedom to change.  The only thing you ever are for sure is unsure, and this means you’re growing, and not stagnant or imprisoned by old ways of thinking.

16. Never stop writing your own story, your own way – make conscious choices every day that align your actions with your values and ambitions.
The way you live each day is a sentence in the story of your life…

[Based on a reading by M. Chernoff]


World’s Greatest Shave 2015

Hi all,

Just us dropping in a quick line on behalf of one of the key members of our team here at J.A.P Cupcakes.

Each year this team member has put her efforts into great causes: from Surf Lifesaving, Pink Ribbon, the Red Cross, and the RSPCA; to Save the Children and Life’s Little Treasures.

2015 brings with it new challenges and she has decided to undertake The Leukaemia Foundation of Australia World’s Greatest Shave – aiming to lop her long locks for the Leukemia Foundation Australia.


We’ll keep you updated on donations progress, and when and where she will be having her hair shaved, and of course, the ever important photos!!

In the meantime, share her link, and sponsor her in her 2015 quest.
Her sponsorship link is below:

Remember: All donations $2+ are tax deductible.

Please donate what you can as every dollar counts.

Thank you from the team here at J.A.P Cupcakes and on behalf of the The Leukaemia Foundation of Australia World’s Greatest Shave 2015 team!!


‘Seven Commandments’…

… for being an extraordinary person!:

· Be Racket-Free: give up being right – even when you know you were.

· Be Powerful: be straight in your communication and take what you get.

· Be Courageous: acknowledge your fear (not necessarily get rid of it) and then act.

· Be Peaceful: give up the interpretation that there’s something wrong.

· Be Charismatic: give up trying to get somewhere. Be entirely fulfilled in the present moment.

· Be Enrolling: share your new possibilities in such a way that others are touched, moved and inspired.

· Be Unreasonable: in expectations of yourself and others beyond what you would think they are capable of.

~ A. Hill

November 16 – 22, 2014 Theme: “Stand Up! (to bullying)”

Bullying is a universal issue that touches almost every person, family, school, business or community at one time or another regardless of age, gender, race, religion or socio-economic status.

Some may believe that bullying is outwardly seen, however it’s the unseen effects that have the biggest impact. Although bullying has been around for many, many eons, in different forms and forums – luckily for the public, bullying itself is now negatively publicized in our faces via various means and is becoming more and more in media, and on social media, that bullying is rampant.

Bullying is not only a “school” issue, bullying is a broader community health and wellness issue. The effects of bullying can last a lifetime. Through studies it has been found that the effects for bullying in childhood can last a lifetime for both the child who’s bullied and for his/her tormentor, while bullied kids can have depression and anxiety in adulthood, it’s also possible that the bullied child grows up to ‘fight back’ therein becoming a bully themselves in later life due to the impact that they previously experienced.

Not only the ‘school yard’ bully rears it’s ugly head as bullying is found to be rampant in companies and corporations both big and small, and most individuals are forced to suffer in silence due to the internal politics and ‘company’s interests’ that are applied when investigating in-house. Bullying also has economic costs associated with decreased productivity, lost man-hours, absenteeism, workplace aggression, harassment and intimidation.


Irrespective of when or where it happens, from who to whom, or what reasoning may be behind it, one thing to always know is that sometimes all it takes is for someone to step up and say: it’s not okay!





Warm-up Training

There was a recent online article nominating the “… most damaging types of training…”. Interestingly enough we were hoping to write something similar but definitely not the same.

Rather, we were hoping to hone in on what should be done prior to undertaking training, whatever type/style/genre of training you elect to partake.

So, what are the biggest things you should focus on?

1. Pre-hydration
2. Nutrition
3. Stretching/Warming up

Now we’re all aware that numbers 1 and 2 are more of a day-to-day thing… beyond our control at the precise time of training. Number 3 on the other hand is a at-any-point-in-time-prior-to-training thing.

Having sufficient time to warm up and stretch properly plays an integral role in what might happen during training.
It’s recommended that you always warm up completely, and focus on warming up those key muscles/groups you plan on using in your training session further, to ensure maximum gain and minimize the possibility of injury.

Easy said (and written) but ‘sometimes when we’re short on time, a quick workout is all we can achieve…’, we suggest you think of the time lost if you got injured vs time spent warming up…

Now to get thinking about the cool-down post-training…

Follow up carbs tips

Here are some easy carb notes c/o the Bodybuilding website:

* Immediately after workouts, shoot for about 40 grams of protein from a mix of whey and casein, to maximize muscle protein synthesis.

* Consider adding 5-10 grams of BCAAs post-workout to ensure maximal protein synthesis and further boost the insulin spike. This is especially important if you are in a carb-free post-workout phase of your diet.

* When consuming carbs, go with 20-60 grams of high-glycemic carbs after your workouts depending on your weight, goals, and the intensity and duration of the workout.

If you find that a big dose of high-glycemic carbs leaves you feeling lethargic, then have a smaller dose of high-glycemic carbs (15-30 grams) and follow it with a small dose of low-glycemic carbs (15-30 grams) such as fruit, oatmeal, or a sweet potato.
During phases of your diet where you are slashing all carbs and need to skip post-workout carbs, have 40 grams of a protein shake and 5-10 grams of BCAAs. This will keep you anabolic, despite being low carb.

The only time you should cut carbs from your post-workout is when you’ve cut all carbs from your diet, and that should only be done when fat loss is your primary focus.

Carbs and … did you know!?

As most would already know, an individual’s optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health.

There is no clear definition of exactly what constitutes a “low carb diet” as what is “low” for one person may not be “low” for the next, however studies have shown that low-carb diets reduced appetite and makes you eat less calories and lose weight as long as you manage to keep the carbs ‘low’.

What you need to remember is that there are good carbs and bad carbs. It is very important to choose healthy, fiber-rich carb sources. There is room for plenty of vegetables, even at the lowest end of the carb range.

The most interesting thing (after some research) is that the best way to replenish muscle glycogen stores after workouts is to consume high-glycemic (fast-digesting) carbs as soon as possible post-workout.

Many people worry that fast carbs after workouts will make them fat. However, the post-workout period is the one time when you’re almost guaranteed that those carbs will not be converted into body fat.

What are your thoughts/experience?

Training for pregnant women

A few days ago we wrote a bit about HIIT training, this type of training has had great success across the board and in many genres.

For those of us who may be an expectant mother, HIIT might be just a bit too much… thus TABATA was born.

“Tabata,” a high intensity interval workout style but for much shorter stints of time.

Our Tabata example can be broken down into the following:
1. Firstly, choose 8-10 different types of exercises, this could be a brisk walk, ride on a stationary bike or the like. Write them down or make note so you don’t forget.

2. Now to begin:
Do the first exercise listed as hard as you can for 20 seconds then follow it up by 10 seconds of rest.
Do another exercise for 20 seconds, followed by 10 seconds of rest.
Cycle through each of the 8-10 exercises for a 4-5 minute round.
Start with one or two rounds and progress as you get stronger.

Each cycle is a 4-5 minute Tabata round. You’ll be feeling happier and fitter in no time!

As always, please ensure you get the go-ahead from your GP prior to starting anything new. And don’t forget to stop immediately if anything feels ‘off’.