Winter is over, spring is here and summer is on its way! Here are 5 simple ways to get you back on track and out of that hibernation station.
1. Just start somewhere. If getting up early or giving yourself 30 minutes to an hour a day is not working yet, start with 10 minutes of any kind of movement. Dance, yoga, run, HIIT - whatever! Just do it. You will feel the mood boosting benefits straight away and when done consistently will create a foundation for longer workouts and morning routine.
2. Stretch it out. Stretching relieves stress, prevents injury and improves range of motion so you can get the most out of your new morning workouts Win-win-win!
3. Mix it up. While consistency is key, routine can get boring! Design your days to make reaching your goals fun! Try a new class at lunch, schedule in some evening yoga classes on a Monday or YouTube some new dance moves ;) Two sources I love getting workouts from are ToneItUp.com and following The Fitness Marshall on Youtube. They are always different and I'm rarely doing the same workout day after day.
4. Meal prep. Take one day and use a couple of hours to chop veggies, plan your meals and put them into Tupperware. Put on music or your favourite podcast and light some candels while you prep. I usually end up having an afternoon of dancing in my kitchen. But maybe you will be more disciplined and get more prepping done. Either way it makes choosing to eat healthy stress-free during the week! Think of your busy week and how much you do. Now think of all the unexpected that sometimes pops up! Meal prep. Your future self will thank you for it.
5. Get support! Find a friend to join you or find others who will inspire you and will help you reach your goals.
Want to know more? Join me for my Weigh Less Live More workshop on Saturday, April 22nd at 12:00pm.
Tickets are available now and spaces are limited! Call 633060 to book :)
The holiday season is upon us which means it's time to celebrate from now until new year. This also means for a lot of people eating more (sugar), drinking more alcohol and less activity with the weather changing.
These are a few of my tips and tricks for enjoying the holiday season while feeling your best. Because who likes having colds, energy crashes and bloating?
1. Sugar savvy. An occasional celebratory meal or indulgence will not hurt you. It is what we do consistently that produces results. During the week and while at work I love a good meal prep to ensure I am eating well. To keep sugar cravings at bay, I fill up on sweet vegetables like carrots, sweet potato and parsnip. A quick and simple soup I love making: boil your choice of root veg until soft. Add to blender with water, vegetable stock and coconut milk. Blend. Add herbs, salt and pepper.
2. Ginger, garlic, greens and onions daily. Ginger helps with stomach issues and boosts immunity. Garlic has natural antibiotic properties and is one of the oldest medicinal plants. Onions again help with fighting off colds but are also a natural anti-inflammatory. Do I really have to explain the greens? :) An easy way to get ginger and greens in is to put it in a smoothie. A banana and a date can sweeten up the smoothie if needed. I also love 'jumped greens': garlic and onion with oil of choice in pan until garlic begins to color, add greens. This is a basic summary of jumped greens, but you can add whatever you would like to the pan.
3. Drink up! (I mean water) Keeping hydrated can help with fatigue and digestion issues. I like to mix up my variety of beverage during the day. I usually have a variety of herbal teas and will infuse my water with fruits or add my lemon essential oil to it. Also a trick I like on occasions out is to keep drinking water in between the glass of wine/champagne etc. Or adding sparkling water to a half a glass of wine. It will make all the difference the next day.
4. Chil out. Maybe easier said than done, but chronic stress can suppress the immune system and increase cortisol levels. Make proper sleep and chill time priority! Confession: I love to end the day with some Spotify karaoke and dance off in my kitchen while I prep food and wash dishes. I try to get to bed a half hour before I want to sleep to read and wind down.
5. Break a sweat. I know it can be tempting to blame the weather for not being as active during the winter, but keeping active releases endorphins, relaxing the body and mind. It also boosts the immune system, keeps you warm ;) and keeps the holiday weight off etc, the list goes on.
By taking care of ourselves we can better enjoy the time with friends and family (and the cakes and cocktails)!
Winter is not upon us yet but the change in temperature does start the beginning of holiday feasting and the cold & flu season. I love these 3 spices because they are easy to use daily to balance out sugars and help boost the immune system.
Treats digestion issues.
Lowers blood sugar.
Ways to use:
Add to smoothies.
Grade for use in hot teas with lemon and honey.
Add to sparkling water and honey.
Ways to use:
Add a pinch to lemon water.
Sprinkle in hot cacao or cocoa.
Add to seasoning for spicy sweet potato fries!
Lowers blood sugar and cholesterol.
Ways to use:
Add to coffee.
Add to root veg roast.
Add to oatmeals and sweet breakfasts.
Of all the times I had agreed with people about how great taking a break from technology was, I had actually tried it zero times. I actually didn't know what they were talking about and was actually a little scared to give it all up. D'oh...
I had reduced my time looking at a screen on occasion. I was proud of not looking at my phone the moment I opened my eyes or only have 4 tabs up instead of 10. I also felt like having the TV on but only watching bit of it didn't count. I was also in denial.
I was not getting the benefits of a technology detox because I was not doing it!
It only took 24 hours, but it felt like I took a much needed holiday. I had no access to any wifi, television, films or music for a day.
The results were amazing! I was more relaxed and felt like my evening finally belonged to me again. Getting to sleep was a lot easier too because my mind felt ready for bed instead still being busy with lots of information.
I took a break! The next evening everything was back on and I was back to my phone, computer and phone. But this time was a little different as I knew the calming effects of a technology detox first hand, I found myself choosing to do less with it all, to do more for me.
Is there some way you could be doing more for yourself? This week I challenge you to to try a technology detox. It could be 24 hours, 12 hours or even just an evening. See if it doesn't change you :)
I accidentally had the best summer ever. It began when a fellow health coach posted about a super sprint triathlon race and I joined thinking it would be a good thing to try once. Little did I know how much it would change my life.
Before signing up for the race I never thought of myself as the kind of person who participates in triathlons. I had already transformed myself from a couch potato to loving a good workout, yoga class or running, but I actually I was stuck in a comfort zone and did not know it.
During training I had to face my fears of cycling on the road with traffic, something I previously vowed I could never do. I would start out cycling only on the bike trail, but as the length of time required for training increased I had to find more road to cycle on. So I enlisted the help of others to take me on their routes on the road. I would then be confident enough to go out on my own early mornings, using my bike as a way to get around and even cycling to my surf lessons on the other side of the island.
I swam in the ocean on a regular basis and had to be more aware of tides and currents. I also got my husband swimming with me and found new swimming buddies. I joined a local pool and started swimming early mornings as well. I had swum in lanes for 10 years and was really nervous to get back in. But after a couple session I remembered how meditative swimming could be.
Solo running used to be the only running I did. The triathlon training encouraged me to participate in small races and group runs. For each discipline I had to try something new that forced me out of my comfort zone. I was able to meet my goals easier with the help of others. Because I had help from others I could focus on the fun I was having a lot more than struggling with the basics.
Do you have a health goal you have been putting off? As time passes by does it seem harder and harder to see yourself coming out of your comfort zone to achieve it?
Doing it alone is hard! But getting help can let you focus on the best parts of your journey while having support for the challenges along the way. As a certified health coach I help women achieve their health and lifestyle goals. Interested if this could be for you? Contact me to book a 50 minute discovery session to find out!