Benefits of a clean up are: a) you might find stuff you’d misplaced b) it will be clean! c) you’ll feel like a real human again

What is wellness coaching? As a wellness coach, I understand that when it comes to wellness goals, it’s not always straightforward. You and I take a whole-istic approach to your goals. Primarily, it focuses on: Nutrition Fitness Sleep Stress Relationships Work/Life balance I understand that each and every one of us is different. So, together we consider every aspect of your life, your values, dreams, desires, priorities as well as, your situation, time and money constraints.

See My Weight Loss Story: Timeline for reference (this was 2013-2014). I suppose you could say my confidence started to grow when I began a diet called Shred, which is based on the principle of “keeping your body guessing”. Each week the meal plan was different, such as high fibre, smoothies/low carb, carb cycling, high protein etc. That worked in the sense that I was able to test out different styles of eating and started to learn what my body did and didn’t respond well to.

Here's an example of my day of eating. I've tried many diets, meal plans and ways of eating and it was when I ditched all of the diet culture bullshit, I actually made more progress. So, I thought it might help you too. First Thing when you get up have a minimum of 250ml of water - make it warm if you like, add lemon if you like (to protect your teeth, use a straw). Meal 1 Some people don’t like to eat first thing when they wake up, others love a big breaky. My recommendati

If you have tried diet after diet after diet with little success, remember this: “A well-worn path doesn’t mean that you are on the right track.” If you struggle with weight and rarely see positive changes reflected on the bathroom scales, it is important to recognise that the continual diet cycle can do more harm than good—mentally, physically, and spiritually. The diet cycle typically flows like this: We start an extreme diet. We feel restricted and deprived. The cravings c

Whenever I have a scheduled workout but seriously don’t want to do it, I always make a deal with myself. Do 20 minutes and if you don’t want to do any more, then you’re done. This way I’ve got at least some movement into my day, still making baby steps towards my goals and I don’t feel like a fat loser for bailing. 95% of the time, when that 20-minute timer goes off, I can do more, and I kinda want to. It’s like the perfect length of time for the endorphines to kick in. But i

Full disclosure, I don’t have kids (yet), but I did grow up 7 and 10 years older than my siblings and babysat all through high school. I’ve spent a lot of time with kids, and I enjoy being in the kitchen generally. Maybe you’re feeling a bit flat or uninspired when it comes to cooking lately? It feels like such a chore. But you love your kids and value your family time. Maybe you're a mum or dad that would like to teach their kids life skills and be a good role model… and isn

As an Admin Officer, I have sat at a desk for 8 years. And man have I felt the effects of a sedentary job. Especially as I have been embarking on my own weight loss for 5 of those years. It affects your shape, flexibility, strength, and all of these things can cause back pain. So here’s a few things that have helped me stay mobile. 1) Download computer apps or maybe even phone apps that are on a timer. This will remind you to get up, go for a walk, or grab a drink of water ev

Whether you’ve got a crazy busy morning and you know you’ll have no time to eat or you just need to be on your game, let's get you sorted. 1) High fat/high protein – think your typical cooked breakfast, bacon, eggs, avocado, halloumi, tofu scramble, smoked salmon. Having (unsaturated) dietary fat builds cells and nerves, supports muscles, fights inflammation, and allows your body to absorb certain vitamins and minerals. Plus, it will fuel your body throughout the morning. Hav

We’ve all been there – get fired up, start going to the gym 6 times a week, adding walks, strict meal plan. And then after a while, our body starts to feel lethargic and we just can’t anymore. Here are the signs you’re overdoing it with your workouts: Your heart still feels high long after your workouts Very thirsty Muscle soreness lasting more than 3 days Depressed, moody or irritable Can’t sleep even though you’re working out hard Changes in personality – your typical trait

Life has been insane, you’ve had absolutely no time or energy to do anything for yourself lately. It’s all work, uni/learning, errands, bills, family, housework, friends, commitments, responsibilities… all that shit that comes with adulting. But you’re feeling it physically. Your eating habits haven’t been ideal because you’re tired and/or on-the-go. Did you know that studies show that when you’re tired, you eat on average an extra 300 calories a day? Bloody hell that’s a sca

I have been packing my own work and school lunches forever! Whilst doing different diets, eating plans, in different jobs, routines and locations. I have tried it all! Here’s my healthy list: Breakfast Overnight oats – mix quick oats, yoghurt, milk and sweetener and place in fridge. In the morning, grab and go! Add fruit if you like. Actual porridge – prep dry oats, sweetener/spices etc in a container and once you get to work, put in some hot water and stir! Cereal Scrambled

About 8 weeks ago, I hit an absolute wall. I was completely down in the dumps about myself. My anxiety started playing up, and then depression hit. And then it was a lovely merry-go-round of shitty emotions. I honestly had no idea how to get out of it. I had all the physical symptoms, exhaustion, muscle fatigue, skin was not good, not sleeping well. And I had lost motivation for life. I felt numb half the time and a mix of self-loathing, depression and anxiety the rest of the

Throughout my weight loss process, I have embarked on calorie counting probably four times. Recently my sister started calorie counting and we were discussing it. As I pondered this, I realised I used to be able to look at something, for example a muffin and guess how many calories would be in it. I seem to have lost touch with that skill. For my initial weight loss I did find that it helped me learn about caloric density and how much I should actually be eating in a day. I f

As a person who’s had an on-and-off relationship with anxiety and depression, finding happiness has been a real process. There have been moments when I cant even fathom what happiness is or if ill ever feel anything other than shitty ever again. Sorry to get right into it, but it’s true. My mind doesn’t allow for thoughts other than the current worry, fear or limiting belief that’s showing up for me at that time. And then, like the saying goes “I fell in love the way you fall

Recently I have rediscovered zucchinis and thought you might be interested in how to cook them. 1. Breakfast Bake – I often make like a frittata/quiche kind of thing and grate a whole zucchini into it. I kind of make it up as I go based on the ingredients I have in the fridge but you must have eggs obviously. I cook at 180 degrees for about 45 minutes or until there’s no runny bits on top. I make a large baking dish of it and have breakfast for the hubby and I for about 4 day

Having worked in a LEAN manufacturing plant, surrounded by process engineers and close to the corporate head office; I learnt a shitload about efficiency, time management and how to make it work best for me. Firstly, identify your strengths and possible weaknesses by keeping a journal for a week or more. Keep track of what you spend your time on. At the end of the week, have a look and figure out what happened, why it happened and what you would like to see in the future as y

First Thing when you get up Minimum of 250ml of water first thing in the morning - make it warm if you like, add lemon if you like. Meal 1 Some people don’t like to eat first thing when they wake up, others love a big breaky. My recommendation is to do some experimentation if you're unsure. The other thing to remember is that just because you didn’t like oats 3 years ago, doesn’t mean they can't work now. Try some experiments and see what works and what you enjoy. I highly r

I’ve been meal prepping about 40% of my meals for about 2 full years now. I find it much more time and cost efficient and honestly a lifesaver when it comes to the decision on “to get takeaway or not to?”. It eliminates the risk of a not-so-good choice. Option 1 Step 1. Sit down before you go grocery shopping and check out what you have in the pantry already. Look up recipes if necessary, to incorporate some of those items. Nobody likes to waste food, and we do far too much o

Guys and Girls, this was me. I had my husband but I had just moved to a new place and had no friends or support system. Here’s what worked: 1) Get really, really clear on your motivation. Reach for the stars, even if it seems impossible. 2) Make a vision board. Print out words, pictures and quotes that mean something to you and put them up everywhere – your phone background, your bathroom mirror, your fridge, your computer at work. 3) Take Before pictures – make sure you’re w