YES, Build your online footprint!

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It has never been a more important time to develop an online footprint.

Whether you’re looking for business or looking for that next job you need to understand that being accessible online is becoming more and more crucial each day.  Most business people have understood this for a number of years, unfortunately for them, many business people fail to execute a decent online footprint.  These are the same people who talk about market downturns while their competitors who are taking advantage of the exposure and reach the online world provides us.  I also laugh at the number of business people who proudly say that get all their business from referrals, yet when you dig a little deeper they just don’t understand how to make the digital world work for them.

In terms of people who would rather be employed than take the ‘Risk’ of being self-employed or building a business.  Building your online presence is also extremely important.


The why? for people who want to be kept in mind for new employment opportunities is simple.  More and more employers & recruiters are using digital to search for, research and validate people they may wish to approach for an opportunity.  With websites like LinkedIn now dominating as online ‘talent pools’ or ‘marketplaces’ finding great people from all over the globe has just got easier.  Although we still apply for many jobs, over the next ten years I am picking that practice of advertising jobs is going to decline and search is going to increase.

Why? Because advertising creates more work and takes a lot longer especially when you can go online, and cherry-pick the talent you want, while also checking them out before you approach them.

LinkedIn is a must if you are serious about your career.  You also won’t be throwing away your CV and not applying for jobs yet.  However, there is something else looming that is even better than LinkedIn.  The web itself.  By either building your own personal website or working with someone like me through we can help you create an online footprint that anyone using Google (or any other search engine) can use to find you.  Unlike LinkedIn which requires you to be connected, invest a load of time building connections, doesn’t make sense to build an online profile which can be accessed easily.

Your personal online presence can be designed in such a way to make it really easy for that star employer to find you and all the details they need to validate you.  The easy it is for this to happen the better chance everyone has to make a connection. Simple. Advantage you.

As for contractors and business people, the same thing applies.  Build a responsive profile will help you win more business.  People do business with people so take advantage of the fact. Using blogs, write guests posts, articles thus improve your personal web ranking, your profile may just be the site that next client hits before checking out all your services on that business website you invested on years ago.

I set up Tony Cutting Digital to help both business people and those who would rather work for someone else take full advantage of what is happening online.

The world is so connected and the impossible is becoming more possible every day.  Why reduce your chances of landing that dream job? or unlikely business lead?


Hope you found this helpful.




Have a great day

Tony C
Personal Coach/Digital Marketing Expert

The Power of our Breath

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Imagine taking a leisurely walk in the park when a gun wielding man emerges from the bushes a few feet in front of you and demands you hand over your wallet/purse.

In one quick second, your body is mobilised for action. Your eyes register the person and the gun, and send this information to the thalamus in your brain. The thalamus on sends the information to your amygdala, which matches the information to its memory store of known ‘threats’. It identifies the man as mugger and screams to the hypothalamus: “THREAT!!!!” The hypothalamus quickly passes the message of alarm to your nervous system, which activates the stress response.

The stress response prepares your body either for a battle or to run like hell. Epinephrine (adrenaline) floods your bloodstream, triggering your pounding, quick heart rate. Extra blood fills your veins. Your blood pressure sharply increases, rapidly funnelling blood toward your vital organs and muscles. Your breath quickens and shallows, pressing extra oxygen into the brain for added alertness. You are now fully prepared to fight this mugger or take flight in the opposite direction.

Every single one of us responds to perceived threats with a “fight or flight” response.

This stress response is well designed to save us from danger, and it has been doing so for us and our ancestors for a long, long time. But here’s the tricky truth of modern day existence: it’s not just real and present threat such as a gun wielding mugger that triggers the stress response. Whatever we perceive as a threat (e.g. being stuck in a traffic jam, being assigned a new project at work, the severe look our boss gives us as s/he passes our desk, a bullying workmate) will activate our stress response. 

The stress response evolved to switch off after the threat had passed at which point the relaxation response (rest and digest) is activated. We then enter a recovery period. Today, because people are prone to perceiving so many things in their environment as threats, their stress response is pretty much permanently switched on.

And that’s not good.

We know from the research that continuous activation of the stress response (chronic stress) over a sustained period is bad for our health.

The good news is that the stress response and the relaxation response both cannot be switched on at the same time. When one’s on the other’s off and vice versa. So by activating the relaxation response we can switch off the stress response.

The quickest and easiest way of switching on the relaxation response is through the power of our breath. I’ve written before about the 7/11 Breathing technique which is the very first technique I share with new clients. Here are a couple more simple, quick, use anytime/anywhere techniques that studies have found are effective in helping switch off the stress response.

The 2:1 Breath

According to research 2:1 breathing when practiced on a daily basis results in significant reduction of blood pressure, heart rate, and other stress response indicators.

To practice this technique, find a position with your spine straight and long, whether sitting, standing, or lying down. Breathe out to a mental count of 6, and breathe in to a mental count of 3. You can use any ratio of 2:1 that feels relaxing to you. Do this as little as 5 rounds of breath, or if you want to reap the effects of the research study, up to 7 minutes twice per day.

The Sighing Breath

Studies have found that the sigh you emit that often comes after frustration or sadness significantly decreases the intensity of stress response in anxiety-prone individuals. It is a deceptively simple little technique that has many benefits. It instantly reduces your tension level through temporarily raising your blood CO2 level. A ‘sigh breath’ is a way of interrupting the build-up of physical stress and tension rather than a breathing technique to do over and over again. It gives you something to do when you feel anxious or panicky rather than simply remain a passive victim of your thoughts and moods. It also makes you aware of, and interrupts, the common quite un-useful tendency in anxiety states to simply hold or restrict your breath.

To practice this technique find a position with your spine straight and long, whether sitting, standing, or lying down. Take a slow and deep breath in and then let it all go with a big sigh. You can experiment with different exhalation sounds, quiet and loud, to find the breath that gives you the most relief. Do this sighing breath three to seven times.


I wonder which type of breath you discover helps to diminish your stress response?

Now, imagine how could you integrate one or more of these simple breathing techniques into your everyday life? Perhaps you might do 2-1 breaths when you get in the car, or before bed, or…?

What Next?

If worry, anxiety or stress are causing problems for you, and you need help, contact me today on 021 056 8389 or via email and let's explore how I can help you.


REMEMBER - "When you change your mind you change your life."

Go well

Tony Yuile


Tony helps individuals to harness the power of their mind to achieve success and well-being in life, work and business. Tony's particular area of expertise lies in helping people to 'change their minds' so they gain freedom from worry, anxiety and stress, overcome limiting beliefs and unhelpful habits. Tony’s solution focused approach to coaching uses a range of techniques drawn from the fields of solution focused coaching, neuroscience, positive psychology and clinical hypnosis.


Sugar! Most of us know we need to avoid sugar to regain optimal health, but did you know starches like bread and potatoes can have the same effect on your body as sugar? I know, bread is a difficult one to stay away from and the gluten free alternatives taste like rubbish! I've tried quite a few recipes now and this is one I am pleased to say tastes good without being too eggy. Placed in rounds on a baking tray they make a pretty good burger buns too.

Grain Free Bread Rolls
1 cup Ground almonds (almond flour)
3 Tbsp coconut flour
5 Tbsp psyllium husks
1 tsp baking powder
1 tsp baking soda
1 tsp sea salt or himalayan salt
2 tsp apple cider vinegar
1 cup boiling water
3 egg whites

Preheat your oven to 170C and prepare grease a baking sheet. Mix the dry ingredients in a large mixing bowl using a whisk. Make a well in the centre and add the egg whites and the apple cider vinegar. 

Gently but quickly to avoid splashing yourself whisk in the hot water. This needs to be done quickly so the egg whites don't cook. Alternatively you could use a hand mixer and gently pour in the hot water while mixing. Mix long enough for the mixture to come together into a moist dough.

Wet hands and divide the dough into six pieces and form into balls and space out evenly on your baking tray. I have baked the same mixture in greased mini loaf tins. 

Optional - sprinkle with sesame seeds and press lightly onto the dough Bake for 50-60 minutes. They are done when the rolls sound hollow when tapped on the base.
I like to use the left over egg yolks to make mayo or hollandaise sauce, Yum!

- Julie Buckley (Diabetes Healing Clinic)

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Boxing classes better for people with brain diseases

Photo: A Counterpunch Parkinson’s class. Gombinsky Roach at bottom right.

Photo: A Counterpunch Parkinson’s class. Gombinsky Roach at bottom right.

A New Zealand boxing-fitness expert is urging Kiwis with chronic neurological conditions such as Parkinson’s to lead more physically active lives and start boxing.

Auckland boxing fitness trainer Lisa Gombinsky Roach is especially pleading for people with health issues to exercise more.

She will be speaking on all the benefits of boxing-fitness for older people with Parkinson's at the 11th annual New Zealand exercise industry conference, Fitex, in Auckland between November 23 and 25.

More than 800 people will attend, with more than 60 speakers and 100 sessions. The event will include the annual Exercise NZ exercise industry awards.

Gombinsky Roach has worked on rehabilitation not just in New Zealand but also in Australia, Norway, Canada, and England and says Many people with Parkinson’s are diagnosed in their 40s and 50s and conditions like multiple multiple sclerosis are most likely to be diagnosed in the 30s.

She set up Counterpunch Parkinson’s several years ago on the North Shore along with former New Zealand boxing champion Shane Cameron. Counterpunch Parkinson’s has accredited 60 coaches all around New Zealand and two internationally.

Gombinsky Roach says some years ago people diagnosed with chronic neurological conditions were treated as invalids and told to consider a wheelchair.

“Thankfully, this is no longer the case. Robust research supports the benefits of exercise for people with virtually every diagnosis.

“I tell anyone who has a disease such as Parkinson's not to let an old person move into move into their body. The advice to slow down and be careful and avoid fatigue is no longer considered best practice and will often do more harm than good.

“My brand Counterpunch Parkinson’s is like most box fit programmes which is purely non-contact.  Boxing is great for fitness, coordination, strength and agility and does not cause brain injuries or Parkinson’s or Alzheimer’s.

“In our classes we just hit boxing bags and focus pads and do exercise that improves balance and works on fall prevention so arguably we are helping people protect their brains.

“Exercise promotes brain health and is neuroprotective, promotes repair where possible and promotes neuroplasticity. Being sedentary promotes brain decline.

“Boxing is fun and engaging and allows us to address the motor issues of conditions like Parkinson’s such as balance, stiffness, slowness, tremor and strength.

“We give people a way to release frustrations of the disease. We give them hope, make them feel positive and feel better instead of leaving them to despair as they sit back and accept that they are getting worse.

“Parkinson’s doesn’t kill people, but it can isolate them, it can frustrate them, it can cause apathy, depression and anxiety. Socialising at a box fit class is better for people. We say when life gives you Parkinson’s, then Counterpunch.

“There is considerable literature that supports exercise for literally all neurological conditions which suggests that being sedentary adds secondary complications,” Gombinsky Roach says.



- Make Lemonade

why go natural?

Hi there. Welcome to my first blog post. My name is Theresa Joyce. I've been an internationally qualified beauty therapist for the last 30 years, with 7 of those years abroad. Where have those years gone? Its true that time flies when you're having fun!! And yes... I so love my work.

Especially in the last 15 years or so, when I switched to the "real" natural. I was fortunate to meet a lovely lady in the field who taught me well, and my journey into natural skin care began.

There has been a huge shift towards a natural alternative and lifestyle. You only have to google natural skin care to see the huge range of products that have come onto the market. So whats the pull? With the internet and the accessibility to more information, its easier for everyone to get information and make their own choice of what to put on their skin and body.

Its also clear to see the impact that some chemicals can have on our body and skin. Up to 60% of what you put on your body is absorbed through the skin into the bloodstream and circulated throughout to the point where our systems' cannot process some of these chemicals. And so they sit, normally in our liver, and build up throughout our lifetimes until eventually, and sometimes immediately, we are given signs that all is not well below the surface... skin conditions, allergies, severe sensitivities, illness and disease.

And yet, the large companies continue to put these chemicals into our self care products. Why? Because they bulk up the product, are fabulous buffers, they allow bonding of the different ingredients so theres no separation, they temporarily work, and they are cheap. Some of these chemicals have even been proven to be carcenogenic (cancer causing) but they are still used. I'll provide a list of some of these in a future blog.

Yes, choosing a good truely REAL natural skin care is just as important as the food that we eat.

So make the choice - go real natural.


Theresa Joyce is your Personal Natural Beauty Therapist at Heavenly Beauty, She owns and operates the boutique Heavenly Beauty Studio in Waikanae.