Inner Zeal Lifestyle & Nutrition Coaching in Kalbar, Queensland, Australia | Sports & fitness instruction

Inner Zeal Lifestyle & Nutrition Coaching

Locality: Kalbar, Queensland, Australia

Phone: +61 433 171 486

Address: Stockman Street 4309 Kalbar, QLD, Australia

Website:

Likes: 117

Add/Update information

Reviews

Tags

• Sport & recreation
• Personal coach
• Sports & fitness instruction
• Fitness trainer
• Weight loss centre

25.01.2022 Apologies for being MIA on social media lately, working on something exciting for you! Watch this space!

25.01.2022 It's finally Launch Day!!! The 6 Week Challenge program is now available!! Customised meal and exercise plans, self-care and mindset reboot all for the Introductory price of $99!!! PM, Email or Phone me ASAP because I only have limited spaces this month! However, if you buy now and want to start at any time before EOFY you can do that too!!!

25.01.2022 Hormones Part 2 - Hormones and Our monthly friend! Just going to hand you some bare facts on the hormones that play a major role in our lives as women, from pre-teen/teen going through puberty all the way through to menopause. Each of us has some weird/good/bad/crazy experience to share in relation to how these chemical messengers have impacted our lives (we all know the jokes and memes about female hormones!). Not so funny though, is the fact that despite of the role these... hormones play in our development, fertility, mood, energy, skin and weight, very few women have a clear understanding of how their cycle works and how an imbalance of these hormones (due to lifestyle and nutrition) can significantly impact their life??? Lets take a quick look at the three hormones we're familiar with: oestrogen; progesterone and testosterone. Oestrogen is actually a collective name for three hormones, responsible for development/puberty and fertility. These hormones are produced in our ovaries and work alongside progesterone to regulate our menstrual cycle. Progesterone is also produced in our ovaries and in addition to its role in menstruation, plays a role in producing feelings of calm and boosting our metabolism. Testosterone, yes, testosterone, is produced by females too! It is produced in the ovaries and works in conjunction with the above two to regulate the menstrual cycle. The levels of production of each of these hormones will fluctuate depending on where you are at in your cycle. When out of balance we will experience symptoms such as irregular and painful periods or in some cases more extreme conditions including endometriosis, polycystic ovarian syndrome and PMT. Next week we will look at the stages/phases of our menstrual cycle, the common signs in our bodies of each stage (cue cravings!!!) and how to manage your lifestyle and nutrition to keep hormones (and therefore your cycle) in balance!

23.01.2022 Wishing you all a Christmas that is filled with love, joy and peace And may your new year be blessed!

23.01.2022 Details details details!!! There are only days left til the Launch of the 6 Week Challenge Program. I wanted to provide you with a few more details about the program, let's break it down!! The Program addresses health and well-being in three areas: body, mind and spirit. Each fortnight is broken up with a different focal point in each area, the aim is to provide not only information and guidance but realistic strategies and habit change to achieve your goals. At the end o...f the six weeks you will have greater independence, confidence and resilience to achieve your desired health and wellness long term. You will receive a 50+ page digital program booklet to your email, containing information, program outline and activities. Additional resources will be provided during your Coaching sessions too! All of this equates to approximately $400 value but for my Introductory price you will only pay $99!!!! Pre-Challenge: In the pre-challenge phase we will meet to work out your goals, identify your strengths to work with and any obstacles you face. What is your VISION for your best life! Weeks 1 & 2: Customised meal and exercise plans PLUS looking at the role of sugar and gut health in overall well-being. How to implement self-care into your routine. Two 1 on 1 Coaching sessions addressing your mindset and habits. Weeks 3 & 4: Customised meal and exercise plans PLUS considering the impact of stress on your well-being. One 1 on 1 Coaching Session addressing stress and relaxation, overcoming barriers to change and how to stay motivated. Weeks 5 & 6: Weekly meal and exercise plans developed collaboratively with you so you are equipped and confident for the future! One 1 on 1 Coaching session where will go back to your initial goals and evaluate together your achievements, devise strategies for those areas that may have been difficult and set new goals for the future. Beyond Week 6: Availability via email and phone for support in the fortnight following completion!!!! I am so excited to share this 6 Week Challenge Program with you!!! 2019 is the year for you to achieve the health and wellness you deserve!!!! Don't miss out!!!

22.01.2022 Working at the kitchen table today! Trying out my new Blue+ lenses from Baxter Blue. What's this you say? Why do you need those? Let me fill you in! There is a growing body of research regarding the potential dangers of exposure to blue light so as a concerned Mum I had to know more, more for me and my kids, so I could ensure I was looking after them in this digital age. You may know that light is made up of electromagnetic particles that travel in waves and emit energy, t...hink x-rays, ultraviolet rays, visible light and radio waves to name a few. Visible light is that category our human eyes are sensitive to and that we see as colours (violet, blue, green, yellow and red). Blue light has short, high energy wavelengths that occur naturally (e.g. when light travels from the sun through the atmosphere....blue sky!) and artificially (digital screens such as TVs, laptops, computers, smart phones as well as fluorescent and LED lightning). Natural blue light helps to regulate our sleep cycle, elevate our mood and contributes to a general sense of wellbeing BUT when it comes to the blue light emitted from devices its a different story. The short, high energy waves create glare and flickering that our eyes must filter and can result in eye strain (you know that dry irritated feeling, blurriness or difficult focusing), headaches and fatigue. As a society we spend a significant amount of time in front of screens and so do our children. Unfortunately, all this digital time and chronic exposure to blue light may cause permanent eye damage (e.g. macular degeneration, damage to the retina and even vision loss), as well as sleep disturbances and related health issues. Want to know more check out research by Harvard Health, University of Toledo and many more. Other ways to protect your eyes: 1. Turn off screens at least 30 mins before bed; 2. Limit children's screen times; 3. Don't sit too close to the screen; 4. Turn on the device's own blue light filter; 5. Blink more often; 6. Take a break from the screen every 20 minutes for 20 seconds and look at something 20 feet away. 7. Make sure your screen is clean to reduce glare. #eyehealth #bluelightfilter #baxterblue #nofilteronme

21.01.2022 Interesting little clip about how our bodies digest food made from natural wholesome ingredients compared to store bought manufactured "food like" ingredients!

20.01.2022 As my Insta followers know I have made the decision to close my business. For many years I was afraid to speak about the domestic violence and coercive control I experienced during my marriage. But unless I let my voice be heard this will continue. I have always, always been about empowering women....how then did I find myself in such a situation? Honestly I can’t give you a complete answer. All I know is that my heart full of empathy and a belief that people can change kept me far too long in a relationship that was destroying me. I’m two years out but it continues and so does my journey of healing. I need the time to focus on myself and my children because the impact this has had on all of us is something I underestimated. I thank you for your support and your love for me and my business. Look after you

20.01.2022 The next instalment of meal and menu planning tips!! You have all heard of the five food groups, recommended daily intakes and the pie graph amounts set out in the Australian Guide to Healthy Eating plate, right? Whilst all of these are great guides to the foods we need to incorporate into daily habits and also have their place in creating dietary plans for special needs, attempting to assess all of these different benchmarks on your own is likely to cause unnecessary dist...Continue reading

17.01.2022 Are you avoiding engaging with your emotions, keeping "crazy busy" so you don't have to deal with that pit in your stomach or the ache in your heart? Let me tell you that feeling won't go away, it will be right there waiting for you as soon as you slow down. Take time to sit with it, understand it, process it. Talk it through with a loved one, a trusted friend. Your emotional wellbeing is a priority

17.01.2022 Do you want a healthy lifestyle program that's easy to follow? Fits your lifestyle but also fits your personality? A program that capitalises on your strengths and helps you overcome obstacles for lasting change?

16.01.2022 May your Christmas be filled with lots of love, joy and laughter! Thank you for your support this year! I look forward to sharing with you some big changes for the new decade we are entering very soon! #tistheseason #lovejoypeace #innerzeal #changeisahead #healthyhappylife

16.01.2022 A little reminder!

14.01.2022 Our social networks, i.e. intimate and social relationships, have the ability to influence our health in many ways. In fact, there is even a specific field of scientific research that looks at how our social networks impact health and gene expression. This field is termed 'Sociogenomics' and although it is relatively young in terms of scientific fields (< 20years old) it is gaining interest in this age of chronic diseases for its potential in preventative health care initiatives. When setting yourself goals to create the healthier lifestyle you want, don't ignore the role that your closest relationships will play, both positive and negative! Assess your relationships, build your circle with supportive like-minded people and where appropriate put in place plans and strategies to overcome any obstacles!

14.01.2022 Hormones!!! The basics: our bodies chemical messengers that control many of our major bodily functions, e.g. growth and development, reproduction, sleep and our immune system. Over the next few weeks (as promised, despite being delayed!) we are going to cover some of the questions surrounding hormones and our health. I am going to cover topics such as reproductive health, sleep cycles, weight management, plus stress and the nervous system all in connection with our "friendly..." hormones! Did you know that hormones are produced by our endocrine system which consists of more than our sexual organs the ovaries and testes, it encompasses the pancreas, adrenal glands, pituitary gland and thyroid to name a few. Some names of the hormones that our endocrine system produces may be familiar to you: oestrogen, progesterone, testosterone, cortisol, melatonin, adrenaline and insulin (are just some). We all know that when our hormones are out of balance we can experience less than fun symptoms.....our sleep, energy, menstrual cycle, plus moods and ability to cope with stress may all be affected. The balance is influenced by our lifestyle, this is our diet, exercise, sleep, self-care and emotional/mental well-being. Join me as we delve into the role of these little messengers and please feel free to post any specific questions you want me to address in the coming weeks in the comments below!! See more

14.01.2022 If you read health related articles or news regularly you will no doubt notice the importance of gut health to overall health and wellbeing. In particular the gut brain link! This is not a new discovery though, despite the mileage it has gained in recent times. As far back as the early 1800s the impact of one's thinking and emotions on the digestive system was observed in a medical setting. Our gastrointestinal system is intricately connected to what we think and feel and... vice versa. This interplay has intrigued me for a long time and it is why when working with clients I address the whole individual not just their diet. It is also for this reason that I believe in taking a "healthy at every size" approach to coaching. Narrow thinking, for example, 'thin equals healthy' and 'restrictive dieting methods are the only way to achieve results' can be self sabotaging. This type of mindset does not take into account the complexities of our physical, emotional (mind) and spiritual selves. Being healthy involves being in tune/aware of your body (the signals and cues it sends you), your thoughts and emotions and your spirituality. Take a moment to think about the last time you filled your tummy with sweet sugary foods and how your emotions were affected over the next hour or so? Or vice versa, when you were stressed out and overwhelmed so you sought solace in a big greasy burger! Neurotransmitters (the body's chemical messengers) reside in the both the brain and the gut sending reports back and forth and these little messengers work better when we nourish our WHOLE selves!! If you want to know more, check out Think & Eat Yourself Smart by Dr Caroline Leaf!

13.01.2022 Christmas is only 5 weeks away and already many of you will be feeling the stress and pressure that these holidays often bring. Sometimes family interactions at this time of year are not filled with love and positive vibes. Remember that is not only OK to set boundaries this season, it is healthy, for your mind, body and spirit! Set your boundaries and communicate them with love, don't fear disappointing others at the expense of your own wellbeing!

13.01.2022 I've had quite a fortnight, lots of stressful events wreaking havoc with my nervous system, and of course the repercussions of this stress.....out of whack hormones. Yep, periods (referring to time, not our monthly friend) of high stress impact our hormones! So I thought, why not kick off my first post with some information on stress and hormones! It is a bit long but worth the read to understand the role stress plays! There are generally two types of stress, acute which r...Continue reading

12.01.2022 WHY A HEALTH COACH? For many people the term coach is reserved for sporting teams not in reference to lifestyle or nutrition. So why then would you, or anyone else, need a health coach? The wellness coaching industry itself is a growing one, why? Well, as individuals and as a society, we are experiencing increasing amounts of stress, our eating habits are far from healthy and many people are not reaching their goals or living the life they really want or expected. Moreove...r, many preventable chronic diseases are seen to be lifestyle derived. Enter a health coach! Health coaches bring more than qualifications in the coaching, nutrition and psychology fields to the party, they are gap fillers in the healthcare and wellness sphere. Coaches focus on helping individuals to thrive mentally, physically, spiritually and socially, taking into account the WHOLE person. Coaches are mentors and motivational partners who are just as committed to your goals as you are. Coaches work with you providing tools and strategies that bring about lasting lifestyle and behaviour modification; whether your goals are to lose weight, manage stress, increase energy levels, improve nutrition or to think in more positive and healthy ways. Your health and well-being encompasses body, mind and spirit, a health coach can help you align these to achieve your goals and live the life you want!!! And that my friends is what I do!!! Wouldn't it be great to have your own cheerleader, mentoring and guiding you on the journey to greater health and well-being!! I would love to work with you! Email, phone or PM me to see what we can work towards, together!!

12.01.2022 6 Week Challenge Opening Soon - Weekly Meal Plans; Exercise that suits your Lifestyle; Reboot your Mindset; 1 on 1 Coaching Sessions. Limited spots will be available so keep your eyes on Instagram and my Facebook page for more details! #6weekchallenge #healthylifestyle #healthymindhealthybody #coachingforsuccess #reachyourgoals #innerzeal

11.01.2022 Get your votes in!! Which topic would you like to see a series of posts on in the coming weeks?

10.01.2022 Meal Planning!!! Where do you start? To kick it off I want to share with you some tips and tricks that will have you meal planning without the feeling of stress and overwhelm. Later in the month we will look at how to incorporate healthy eating, that is, making sure what you plan is full of variety, wholesomeness and meets nutritional needs. We will also take a look at mistakes you want to avoid and bringing it all together so your weeks flow a little easier. Let's get sta...rted!!! First step is to decide how many meals you want to plan for your week. You may want to print off a calendar for the week to note your meals and this may encompass dinners only or your whole day, breakfast, lunch, dinner and snacks. This is your first decision! Next, remember your meal plan is there to suit YOUR needs, allow for quick meals for those times you have evening events or planned takeout! Remember to check your calendar when planning! With this in mind ..... Keep a Plan B on hand which includes simple quick meals for when the unexpected arises, or for those times when you just don't feel like cooking, for example, omelettes and spaghetti bolognaise can be whipped up quickly! Pick your recipes for the week based on COMMON ingredients, this assists with grocery shopping and also helps with your budget! Choose meals that will have leftovers or plan to cook a bit extra! Leftovers can be used for lunches the next day or like I do in my household, you can incorporate a night where everyone eats leftovers! Decide to include recipes/meals that you really want to eat, don't be overly ambitious, stick to meals that you and your family know and love whilst trying out 1-2 new recipes each week. Set aside time on the weekend, or other day that suits, to sit down and DO your planning, this time should also include a little bit of prep time, for example time to chop veggies, marinate or pre-cook meat for the week! For example, you may like to plan on Fridays, shop on Saturdays and prep on Sundays, it's all up to you! For me planning consists of sitting down with my calendar, my blank weekly planner, a stack of recipe books and a cup of tea! Begin by noting what events you have planned for the week and choose meals to fit. For the remaining nights, include meals you and your family enjoy. Finally, add in 1 or 2 new recipes, keeping in mind the above tips!! Next week, making a shopping list!!

08.01.2022 Enjoy your weekend!

06.01.2022 My apologies for being MIA the past week. Unfortunately our whole household was struck down with a nasty cold, Mummy being the last one to succumb! I'll be back up and running with some posts on healthy hormones soon!

05.01.2022 Life, just like nature, has different seasons. Some are difficult, some are good. Some seasons seem to be over very quickly and others feel like they are going to last forever. Try to remember it is a season and your circumstances will inevitably change. You can choose how you walk through a season and what you learn in that season. Enjoy the good stuff, be present in it, hold onto those memories. When the tough times come, which they will, recall those memories to strengthen you. But just as we are present in the good we need to be present in the tough times. Our valley seasons can be the times we grow the most, pushing into our better selves. Finally, it is often when we've passed through our toughest season that the sun shines brightest!

05.01.2022 It has been a long while since I've posted....I hope you all had wonderful break over Christmas and New Year with your families! The children and I enjoyed an amazing overseas trip that has left us with many fun and beautiful memories! We've also moved house and I am in the process of setting up my new office!!! I can't wait to welcome you here and work with you to achieve your goals!!!! This year I will also be running group fitness classes and I would love you to join me. I've said it before and I will say it again....change isn't easy......but remember 'difficult roads often lead to beautiful destinations!'. This year, choose to overcome the difficulties, put in the hard work, challenge your limits ..... because if you do......what you find at the end will be so much more than you could have imagined!

04.01.2022 Today is R U OK Day....if you see a loved one struggling don't be afraid to ask .... start a conversation today.

04.01.2022 Last Thursday was R U OK? day ..... I was thankful to receive phone calls and messages from a few friends who know that the last six months has taken a lot out of me..... I have been navigating this grief thing and have needed time to focus on my own journey and help my children through some difficult emotions. The truth is, I have days when I'm not at all OK. I celebrated my 40th birthday a couple of weeks ago!! Woohoo!! However, it was also my first birthday without my D...ad, followed a few days later by my first Father's Day without him. Although it has been 6 months since his passing the ebb and flow of grief is unpredictable and those moments of sadness show up and often take my breath away. In this midst of this I am mindful that I have three children who miss their Grandad, his presence and playfulness was a regular part of their week and they need my support and guidance to find their way through it too. I say it often, being healthy is about balance - mind, body and spirit. My head knows that our body/mind/spirit are interconnected, we see this in the way our bodies respond to certain foods by producing chemicals that elevate or deplete our mood and vice versa how our emotions affect our cravings. Even armed with this knowledge, over the past 6 months I have oscillated between following routine, eating well, incorporating movement and then days (sometimes a whole week), where yoga pants and ...... frankly, junk food, has joined me on the couch with Netflix and reruns of my favourite TV shows. It has been both a physical and mental struggle to stay on track and do the stuff that I know is good for me. There are some days I don't know how I have gotten through but at the end of each day I try to be kind to myself, remind myself that tomorrow is a new day and I will try again, my kids deserve that and so do I. So whilst this post isn't sharing a great new recipe, counting macronutrients or offering tips on how to exercise for your age, it is important in terms of looking after your mental health. Sometimes being healthy and strong, in the midst of difficult circumstances, is all about taking it slowly.... one day at a time. It's OK to not be OK....please be kind to yourself. If you think a loved one is suffering, start a conversation. Even a simple text to say 'I am thinking of you' can bring light to a dark moment.

04.01.2022 Next step is to give you some ideas for healthy food swaps in your meal/menu planning! It's important to incorporate variety into your plan in order to meet nutritional needs....BUT this one may have you scratching your head as it appears to conflict with the idea of using common ingredients. Think outside the square, common ingredients doesn't mean you will be eating chicken and broccoli three nights in row, what it means is, for example, roast chicken and vegetables on Mon...day, leftover chicken in greek salad or utilise some of your roast pumpkin and chicken with salad in a wholemeal wrap for lunch the following day. Now, in line with this let's look at some healthier swaps for your usual meals...... Breakfast Swap your processed sugar laden cereals for eggs on wholemeal toast; a delicious fruit smoothie with greens and avocado (to keep you feeling fuller); or oatmeal with honey and/or fruit. Skip the sugar in your coffee for honey or enjoy a fruity tea instead Lunch Swap your boring sandwich for a roast veggie or chicken salad; make your own sushi; or if your feeling like something a bit warmer why not toast a wholemeal wrap doner kebab style with beef, salad and a little aioli. Snacks Swap muffins, cakes, biscuits or chips for a handful of nuts, plain rice cakes with avocado or nut butter, veggie sticks and hummus. Dinner Swap white potato for sweet potato for more nutrient value, for similar reasons you can swap out white rice for quinoa which has double the protein and more fibre!! Instead of chips or white pasta have wholemeal spelt pasta, stir fry vegetables or veggie noodles. Review your meal plan and see if there are any swaps you can make for healthier, more nutrient dense options. Changing just a few of your eating habits can make a big difference to your overall health!! Let me know how your meal/menu planning is going below and if you have any questions fire away!

03.01.2022 Part 3 - Your Menstrual Cycle Your menstrual cycle is like a window into your health, that's why its important to understand how your cycle works and be more aware of the little messages that your body is sending you! So we should all know what the menstrual cycle is ..... let's lay it out briefly.....each month our bodies release an egg (ovulation) which travels to the uterus (previously prepared by our messenger hormones with a protective lining) awaiting fertilisation (res...Continue reading

03.01.2022 Rest and self care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel. Eleanor Brownn