Nutrition Wellness

Struggle to drink enough water?

Tips to get enough water in each day!

As the human body is made up of roughly 70% water it is imperative that we remain hydrated, otherwise, our vital bodily functions will severely suffer and put our health at risk. 

💦 Other than increasing your energy and allowing your brain to function optimally, drinking more water throughout the day can help you lose weight. 

If this is your goal there are a few ways that drinking more water can help you do this:

➡️ it can keep you fuller for longer.

➡️ it can increase your metabolism – therefore burning more calories, even at rest.

➡️ drinking two glasses of water before a meal will stop you from overeating as you will feel full more quickly – resulting in the consumption of fewer calories.

💦 My recommendation is to drink 50mL/kg of body weight. For example, a 100 kg person would need to drink 5L of water per day!

💦 If you struggle to drink this amount of water in a day I would advise getting yourself a 2L bottle and keeping it near you at all times. If you simply forget to drink water – set an alarm or have a notification pop-up at least every 30 minutes to remind you to have a drink. I think there is even a ‘drinking water’ app you can download!

I hope this helps and I guarantee that your body and mind will feel night and day better if you make drinking more water become part of your daily routine.

Mindfulness Sleep Wellness

Why can’t I fall asleep and stay asleep even though I’m completely exhausted?

➡️ I have a few strategies for you right here – I don’t think I need to bang on about the importance of quality sleep and the profound effects that it has on overall health and well-being. 

Do you:

❓ Have trouble falling asleep? 

❓ End up looking at the ceiling for half the night? 

❓ Wake up at random times in the middle of the night with racing thoughts? 

This used to be me before I started implementing a few strategies that allowed me to fall into a deep sleep within minutes of my head hitting the pillow: 

🔹 Avoiding any stimulants, e.g. caffeine too late in the day… 11 am cutoff! 

🔹 Not consuming any calories within two hours of going to sleep

🔹 Get 10-30 mins of morning sun…as uncovered as possible ➡️ this will help set your circadian rhythm (sleep cycle patterns)

🔹 Remove blue light from devices, apply a blue light filter, or wear blue-light-blocking glasses  ➡️ See glamorous photo!!

🔹 Have a nightly journaling practice where you write down 3 things you did well that day and 3 things you are looking forward to the next day ➡️ being grateful helps turn down stresses from the day and puts your mind at ease 

🔹 Take magnesium citrate or magnesium glycinate 30 minutes prior to sleep

🔹 When you turn your light off apply the 🌟 4-7-8 nasal breathing practice technique 🌟

      ➡️ Breathe in through your nose for 4 secs, hold your breath for 7 secs, breathe out through your nose for 8 secs  

      ➡️ Do as many rounds as you require, hands-down the BEST SLEEPING PILL you’ll ever take… and it’s free!

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Mindfulness Wellness

Trying to do it alone?

When I first started my own training and fitness journey I thought that I had the motivation and the determination to go it all alone. So I threw myself into learning as much as I could, which wasn’t a bad thing, but it became all too consuming, overwhelming, and I had unrealistic expectations. I wasn’t getting the results I thought I should and it was frustrating, to say the least. It was around this time that I started working with a coach.
What I found when I worked alongside a coach:
  • They allowed me to see the bigger picture and had the knowledge to help keep me focused – it really made all the difference to my progress.
  • They first got me to realise changes take time.
  • They told me that if you are not patient enough you will end up trying to make changes that don’t need to be made, leading to stagnation or even regression.
  • It’s very easy to see how you can lose momentum by making changes too quickly.
  • When I tried to do it alone, I become lost and disillusioned by the entire process – to the point it wasn’t rewarding anymore and I wanted to throw the towel in.
  • Having a coach really allowed me to focus on the process of what I needed to do day in, day out to get the result that I was after.
This in turn allowed my expectations to become realistic, as it was these processes that would inevitably lead me to my success!