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Health - Mindset - Life

How To Start Healthy Eating And Exercise Habits In 5 Steps

January 11, 2022 · In: Fitness, Fitness Tips, Nutrition Tips

Health and energy matter, let’s look at how to reconnect with that

Photo by Peter Conlan on Unsplash

We all want the latest buzz in the world of health and fitness, in search of a quick fix and the answer to feeling better in your body. But the truth of it is, that the basics do not change. Here is how you can start healthy eating and exercise habits in 5 simple steps.

Start with the basics first and stop overcomplicating things.

I have always been into health and fitness, even back at school. I loved taking part in sports from track and field, team games to gymnastics. My adult life consumed with a similar theme, I have taught or taken part in pretty much every fitness class there has ever been, and have also tried every diet under the sun. Over the last 15 years of being a health and lifestyle coach, the number one thing I can share with you about healthy living is….

The basics still don’t change.

I notice this when I take my boys down to gymnastics training. They do many of the same drills and exercises that I used to do when I was doing gymnastics as a kid, some twenty-odd years ago. It’s the same within the workout sessions I teach still today, squats, lunges, presses and deadlifts, are never going out of fashion.

So while workouts, diet fads and every other new fitness trend will come and fizzle out, the basics will always remain the same. Because, quite simply, they work!

Sure over time things have evolved, there is more research, better technology, new methodologies, but this can often cause us to overcomplicate things. When you overcomplicate things your mind easily reverts to telling yourself it’s too hard and you are just destined for failure.

Starting health and fitness habits doesn’t have to be as hard as you feel it is right now.

I recently ran a 5-day challenge with my audience, and the impact on their energy levels, focus and motivation was incredible to witness. Coming back to the basics, the space where you lay the strongest foundations for your health and your energy levels.

The results from the challenge really spoke loud and clear, and a strong reminder of just how powerful the basics can be. You can join the challenge to guide you through these steps for FREE HERE.

At the beginning of the week, I asked the challenge group to rate their energy levels. I asked them again towards the end of the week after completing the 5 basic steps.

Here are some of the responses I received:

“Everyone has woken up in an amazing mood for once! I think the positiveness is rubbing off. And oh my god we all got our first full nights sleep! Made my list this morning. Got dressed, washed my hair and put makeup on. I am ready for today!!!So grateful for this week it’s been a massive turn around for me as I’ve really been struggling these past 3 weeks mentally”

“I managed to wake and easily get up at 6am today, can’t remember a time when I did that without being under duress from a small child waking or having to get to a shift! Feels amazing”

“My energy last Sunday was at a 4, easy. I would say today, I’m a 7 which is huge!! I struggled with sleep the first 2 nights, but once I got my head around the sleep cycles I tried to time my bedtime better and it worked. I’ve woken up each day since, about 5 mins before my alarm and not felt groggy!”

“Energy levels last Sunday — 2. Today — 8 I have slept better the last 2 nights, bizarrely my posture has improved, maybe because I’m feeling much more positive about life.”

And this was just a few of them, there were so many more amazing comments just like this and this was just after 5 days!!!

So here is how I suggest you start your healthy eating and exercise habits before you try and fancy and complicated workout programmes or diets.

1. Hydration

Adequate hydration is one of the most underestimated factors that contributes to good health. Truth is that if your body is dehydrated your body can not function optimally.

Water is required for every single process within the body from your digestive system, your metabolism, energy levels, the function of your vital organs including your brain. So if you aren’t getting enough it is understandable you can feel fatigued and irritable from something as simple as actually being thirsty.

As little as a 2% drop in hydration can produce a reduction in cognitive function. Reducing your ability to make good decisions, reducing reaction times, reducing attention span, so much can become compromised.

There is some debate over how much is actually enough, as it’s very individualized, but a good rule of thumb is to go half your body weight in pounds and drink that amount in ounces.

So for example, for someone who is 11 stone and so approximately 154lb / that would be around 77oz which in European measures equates to about 2.2Litres a day.

I tend to aim for 2.5 Litres to be on the safe side, and generally because of how thirsty I feel.

The other trusted method to check your hydration levels is to check the colour of your pee (check on the chart below).

Image credit — Bupa.co.uk

There are a lot of physical and energetic benefits of just drinking more water. Plain old water that is free from your tap!

How To Do It:

Work out your guide amount. Get yourself a cutsie water bottle that is about to become your new best friend and take it EVERYWHERE with you as you are committing to drinking at least 2 Litres (for most people) each and every day, but the key signal to be checking for is that your pee is a pale straw colour. If your wee is still yellow, you need to drink more water.

It’s that simple!!!

Remember, don’t overcomplicate this, just drink up to raise your energy, your metabolism, improve weight loss and a bazillion more other reasons. Want to read up on more of them you can head over to Watercure.

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2. Sleep

Sleep is one HUGE component of health and is often not given the respect it deserves. I LOVE my sleep and notice huge differences in my mood, my ability to workout and also the food choices that I make when I have not had enough of it. Truth is, I am a MUCH better human being when I am well-rested. As I am getting older it seems to affect me more and more.

There has been a TON of studies into sleep, and it shows that sleep deprivation is actually going to shorten your life and some studies say that sleep deprivation is as damaging as smoking!!!!

You may think you are being all healthy, making your good food choices and working out, and not smoking but then hustling yourself into the ground and not getting adequate sleep, you could be causing unseen damage to your body and your brain.

“Devastating diseases such as Alzheimer’s, cancer, obesity and diabetes all have links with deficient sleep” says Matthew Walker Author of best selling book Why We Sleep.

Sleep is the time that your body rests and recovers. All the efforts that you put in during the day whether that is eating healthy foods, working out, learning and processing information, all of that is stored and utilised within the body when you sleep. If you aren’t getting enough sleep, your body cannot do this and your health can be compromised.

Sleep is also the reset button for your hormones too and hormones play a HUGE part in your hunger, cravings and motivation.

If you are sleep deprived, the body can have 20% more Ghrelin, which is your go hormone, and the one that tells you that you are hungry. The opposite of that is Leptin, which is the hormone that tells you when you are full, and when to stop eating. Leptin is 15% lower in people who are sleep deprived. If you are not getting enough sleep you are fighting a losing battle if you are also trying to lose weight.

The amount of sleep needed is as always a very individualized prescription, but as we are working with simplicity for these steps, a good starting point to start experimenting with is going to lie somewhere between 6–8 hours a night.

Some people can naturally do ok on less, some people may need more. It’s important for you to start to tune in with your body and consider how much you feel you need to wake up feeling rested in the morning.

Consider what type of person you are, do you know how many hours you generally feel good on?

How To Do It:

Consider how much sleep you are getting and then get intentional about making sure that you are actually getting enough of it.

Decide on your ideal wake up time, then work back in hours on your perceived ideal sleep time and set your bedtime for this evening. The body works in 90-minute sleep cycles and so work out how many 90 min blocks you require (around 4 or 5) and work it back to find your ideal sleep time. You are going to feel better if you can go to sleep and wake at the same time each day so that your body can settle in with its natural circadian rhythm.

If you are someone who struggles getting to sleep (which is me when my mind with busy with things) then check out these sleep stories that are available for free on Youtube. I love these and rarely get past the first few minutes as they switch off my mind and allow me to drop into an incredible sleep.

I also swear by Magnesium. I have used it pretty consistently over the last 10 years and it always supports a deep and restful sleep, as well as having many other amazing benefits. But that is a topic for another article.

I regularly use Better You Magnesium as it’s high quality whilst also remaining at a good affordable price.

Better you magnesium

If sleep is a challenge for you and you want more strategies for improved sleep check out the article below:

The Most Underrated Weight Loss Strategy For 40+ Women

3. Breathe

The next fix is to look at the breath, in essence, breathing. It’s a natural human function, our bodies do it without us having to think about it. Yet as more and more people are living lives at such a fast pace, what is happening we are becoming chronic shallow breathing creatures. We breath fast and it’s up in the chest, it’s no wonder that stress and anxiety are becoming a major problem in the modern-day world.

We have probably all been told the advice of ‘just slow down and take a breath’, and that is exactly what this next basic habit is encouraging you to do.

I recommend getting started with a basic twice-daily breathing technique that will help you manage stress, reduce anxiety but also encourages diaphragmatic breathing. Pulling you out of the constant fight or flight (stress) response of the body and into the parasympathetic nervous system which is our rest and relaxation mode. The space where the body can calm and function as it was designed to do.

How To Do It

There are many breathing practices, yet again to share a simplistic technique, I’m going to recommend the 4–7–8 technique. A practice that takes less than 2 minutes to be done once in the morning just after waking up, and then again in the evening before bed.

To use the 4–7–8 technique, focus on the following breathing pattern:

  • empty the lungs of air
  • breathe in quietly through the nose for 4 seconds
  • hold the breath for a count of 7 seconds
  • exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
  • repeat the cycle up to 4 times

You can get the free app to help you with this as it counts you, and can also send you reminders to make sure you don’t forget.

4. Move

Of course, we all know that moving our bodies is beneficial to our health and wellbeing, but how many of you are making it a daily intention?

I’m not talking about having to go and do a hardcore workout each and every day but simply adding in a little more movement to our lives. Especially if you have been working at home and have even less movement in your life than usual.

We ALL feel better when we have been and moved, both physically and mentally.

So your challenge is to move, doing at least 30 mins of activity, a workout, or hitting at least 10k steps a day.

So even on non-workout days, you are working in increasing your Non-Exercise Activity Thermogenesis (NEAT), this is the number of calories you burn through your non-exercise activities.

How active you are outside of your workouts can have a big impact on your health but also for those of you who are trying to, it can also impact your fat loss efforts. Because if you want to release body fat it comes down to being able to burn more calories than you consume.

Sitting you can burn roughly 5kcal per hour, standing you can triple that to 15kcal per hour, start walking and you can burn up to 230kcal per hour. This highlights just how much simply moving around can impact your calorie count over the course of a day, a week, a month.

How To Do It:

The emphasis around us getting up and moving each day outside of your regular workouts with either a 30 min walk, or targeting to hit 10k steps per day. If that is a huge jump for you, then work in increasing your step count incrementally rather than all at once to make it more manageable for you to sustain.

Plus I haven’t even mentioned the psychological benefits of getting up and moving in the day. It helps you to refocus, it helps you to reduce stress and decompress and if you have the added bonus of getting outside to walk then that’s going to be even more beneficial.

If you can, then I always aim towards getting people to workout 3 times a week, but again this is something that you can work up towards. It’s also what I guide and coach you though on the Better Body coaching programme. If you are ready to take the next steps with your movement and goals CLICK HERE to find out more.

5. Find Your Morning Flow

How you start your day matters, and I believe that starting it with intention MASSIVELY impacts your day and in turn will improve your ability to stick with your health goals and achieve your results.

I have broken the morning flow down in a separate article of it’s own but I’ll also give your the TLDR notes

Burn Fat And Boost Energy With A Simple 4-Step Morning Routine

There is a good reason that there are a bazillion articles on cultivating a morning routine, and that’s because many high performers swear by it. From my own experience, a morning routine has been something of a game-changer for me, so it’s something I always include when working with my own clients.

This isn’t about the time of day that you get up, but what you do with your time first thing in the morning. And more specifically looking at what you are eating and drinking when you first get up in the morning.

Shifting from getting up and straight away being on the back foot as you rush around shoving your breakfast down your neck before you fly out of the door. Versus creating space in the morning, setting the tone for your energy and your vibe and getting clear about the action steps you want to make happen.

How To Do It:

I have created a powerful 15 minute morning flow that I introduce to my clients to get started with. While its a base template to get started with, I encourage you to find your own practices that support you in starting the day with calm and setting the vibe and intentions for what you want to create in your life.

  1. Water First – Make water the first thing you consume in the morning
  2. Morning Light – Step to the window and just pause for a moment getting some morning sunlight to kickstart your circadian rhythm to let you know it’s time to start the day.
  3. Protein At Breakfast – Aim to have at least 30g of protein at breakfast. This will help your satiety levels through the day and fuel you up.
  4. Caffeine With Or After Breakfast

Check out the above article for the full breakdown


Whatever you are looking to accomplish in your life, always remember to keep it simple.

Just be persistent and consistent over and over again and the basics will serve you well.

Each of these habits doesn’t take a lot of time, but when applied regularly, they have a huge impact on your health, your energy and your ability to keep focused on your goals.

Always start with the basics before you move onto more advanced stratagies.

If you want to run through these steps in a in depth and step by step challenge with me as your guide and coach CLICK HERE and join the FREE 4 day Kickstart challenge today!

By: admin · In: Fitness, Fitness Tips, Nutrition Tips

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FINAL CALL!! We kick off SHIFT40 tomorrow morning FINAL CALL!!

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5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

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Client wins!!! When it comes to midlife I really Client wins!!!

When it comes to midlife I really believe that moving away from crash and fad dieting is one of the best things you will ever do for yourself and your body

To find joy in your health journey means kindness, compassion and still enjoying the little things and living your life. 

Embracing a slower transformation, implementing daily habits over time is where you can finally find peace with your body and food. It doesn’t have to be all or nothing

Implementing

- walking daily
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Of course if you need some help, encouragement and most of all some accountability. Drop me a message to find out more about working in the band new SHIFT40 program

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5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

Like if you are going to commit to this! Then check out my free kickstart guide if you want an added boost. Let’s go!!

#fitnessmotivation #fitnesstips #fitnesslifestyle #gettingbackinshape
I want to share something I come back to again and I want to share something I come back to again and again — both for myself and the women I coach:
 
“In 2 weeks you'll feel it.
In 4 weeks you'll see it.
In 8 weeks you'll be it.
In 52 weeks you'll be so glad you started now.”
 
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Not when work quiets down.
Not when life finally feels “perfect.”
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We start this coming Monday 9th June though getting in early means you can start getting access as I'll be spending this week prepping you for the week
Good morning and don’t forget to smile and have Good morning and don’t forget to smile and have a good day 😄

#goodmorning #morningview #morningvibes☀️
At this stage of life, movement isn’t punishment At this stage of life, movement isn’t punishment — it’s power.

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This is how women over 40 actually feel better, ge This is how women over 40 actually feel better, get leaner, and stay strong. #MidlifeMuscle #NoQuickFix #HealthyHabitsWork #fitoverforty #fitnessover40
At this stage of life, movement isn’t punishment At this stage of life, movement isn’t punishment — it’s power.

It’s how we take care of her… the woman we’re becoming.

If you’ve been feeling stuck, sluggish, or like your body just isn’t responding the way it used to — I see you.

Something new is coming: SHIFT40 💥

A focused reset to help midlife women get stronger, healthier, and happier — from the inside out.

Drop a 🔥 in the comments if you’re ready to make a shift.

Locals new program starting this week too. Reminder to book your sessions for this week

#midlifewomen #strengthafter40 #pcoswarrior #midlifehealth #hormonehealth #shift40 #strongnotshrinking
Documenting everything all the little moments so I Documenting everything all the little moments so I don’t ever forget all that is awesome and that I always want to be grateful for

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Incase you didn’t know weight vest walking is th Incase you didn’t know weight vest walking is the midlife hot girl walk. So strap up bitches cos weighted vest walking will help u increase ur daily calorie burn. It will help improve or maintain bone density, help you feel stronger in other every day activities and improve fitness without that much extra effort. Highly reccomended for midlife women. Have you got started with weighted walking yet?? #weightedvest #weightedwalking #fitnessover40
Content creation is a journey, and mine has certai Content creation is a journey, and mine has certainly been a slow one but as a 40+ creator I feel like I’m finally finding my stride. But it’s also time to level up a little to I’m getting focused by finally investing in a camera Iv been wanting for over 6 monthsI finally took the plunge as I have some big goals to grow and improve this year. If you are a 40+ woman and love or want to learn more about all things health and wellness I’d love your support on the journey. So please do like, subscribe and follow for more 40+ health and fitness content. I’m excited to keep creating better content for you guys #40pluswomen #40pluscontentcreator #contentcreator #WellnessJourney #fitnessover40
When I don’t feel like working out, I think abou When I don’t feel like working out, I think about my future self… 

Do you want to be strong, independent, still look and feel good in your clothes and body and doing cool shit? 

Or feeling frail and weak struggling to get up the stairs? Every workout is a vote for your old lady body.

 #MidlifeStrong #FitOver40 #relatable #gymmotivation #fitnessjourney #fitspo
Is Food Intolerance Testing Worth It? In my latest Is Food Intolerance Testing Worth It? In my latest blog I explore testing and start my journey with the results that I got #guthealth #healthylifestyle #healthyliving  #fitover40
Food Intolerance Testing Scam or Science?? If you Food Intolerance Testing Scam or Science??

If you have ever suffered with bloating, fatigue, achy joins maybe you have considered taking one.

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Well those are the questions I was asking so I set out to find out. You know I like to spend my money so that you don't have to. 

Here is part one of this little food intolerance testing experiment I am currently working on. 

Bye bye beer!!!!! 😭😭😭😭

Want the full low down?? Comment below and I'll send it over.
What’s yours? Defo has to be kale. I mean, a to What’s yours?

Defo has to be kale. I mean, a ton of nutritional benefits but 🤮🤮🤮

I’m yet to find a recipe I actually enjoy it in.
Empowering Fitness For Women Over 40 Focus on str Empowering Fitness For Women Over 40

Focus on strength training to combat muscle loss. But also to boost your metabolism, build strength, balance, stronger bones, burn fat and sculpt your midlife body.

To do this though you must be lifting heavy enough and with intensity. 

In life we have to do things that are hard to make life easier. 

Of course this takes time to build up to we don’t jump straight in lifting heavy weights especially  if you are new to strength training.

Start with moderate weights of 8-15 reps and start with 3 sets of each exercise and focus on building technique in your main compound lifts.

Build up over time, working towards lifting heavier for 4-6 reps to really see changes in strength. 

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This plan can be done at the gym or at home. Comment below to learn more or msg me with questions.
 
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I tried another Lululemon dupe, this time heading I tried another Lululemon dupe, this time heading to Glowmode on Shien

The full glowmode review is now live on the blog and YouTube if you want to see more

#workoutclothes #activewearhaul #activewearfashion #activewearforwomen
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The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
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