Well, I know I'm a bit behind the ball on this one, since we’re almost in 2019. But 2017 was a big year. Full of ups and downs, steps forward and emotional upheavals. This one was a hard to get down on paper, if I'm honest. Let’s start with the easy stuff. Physically I played a season of Touch Football with a team of cops, that was interesting. I hadn’t played Touch since grade 10. And even then I wasn’t in a top team or anything. I’m not a good, fast runner you guys, and I h
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.
Whether you’re just starting out with workouts, or you’ve been doing midday or night sessions, transitioning into morning workouts can be a big adjustment. Recently I was in the habit of going straight after work, mostly due to winter and I was struggling to get up in the dark and the cold. But I found myself falling into old habits of bailing on the 5pm gym sessions. I knew I could do morning workouts if I put my mind to it. And that I would feel much better for it. The bene
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
Do you have a hobby? Something that you can do where you just lose track of time. That thing that happens when you lose time and space, you can’t hear people, you’re 100% focused? That’s called “flow state”, most people call it being “in the zone”. Have you ever had a moment like that before? What were you doing? If it was a work task, what was it about that task that you enjoyed? There’s got to be an aspect of that that we can bring to another action and create a hobby out o
In my opinion, there's two levels of self care. Number one being – take care of yourself on the most basic level. Shower, eat at regular times, eat generally nourishing foods, get enough sleep. Now this might sound silly to some of us but if you're a shift worker, work from home or have a crazy AF life, these might be the best you can do. And that's fine! Number two is all those things brands have conjured up in our minds about bubble baths and face masks. Which is very love
Many people rock up at the gym and do one of two things: Do the same machines and length of cardio as they always do Wing it, wasting time and not really feeling challenged After about 2 weeks of this, they start noticing some changes – maybe not in weight but in how clothes are fitting. At about the 3-4 week mark, they get bored, motivation wears off and they begin to skip days. I speak from experience here. This has happened to me many times. And at first, I blamed the gym,
There’s two types of people in this world, those who eat when they’re stressed, and those who don’t. I am type 1, 100%. And since you're here, I’m guessing you’re feeling that too. When we’re stressed, our body goes into a Stress Response. This means our hormones go to work and create a fight or flight response in our body. It does things like pump blood into our limbs, affects our heart rate and it also does a few things to our gut. Our body releases a hormone called Cortiso
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
For the month of July, I declared “Declutter month” in my household. I’ve just been living with too much stuff. And minimalism just keep popping up for me lately. However, I am not going to go that far because I need things. I want to keep the things I actually use, or will need to like luggage or (-20) winter gear. I’ve always felt that having a tidy space, helps put my mind at ease. It lowers anxiety for many people, and I am one of them. So, I’ve been pondering this conce
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
For as long as I can remember, I’ve struggled to find focus. Like I have too many tabs open, too much to think about, plan and do. Making lists does help, sometimes. I rely on that happy dopamine hit when I cross something off. And with my terrible memory, it helps me remember everything. My mind becomes overwhelmed, scattered, unfocused and that causes stress and anxiety, which just makes it all worse. Because I’m anxious about being anxious and that causes more anxiety, plu