Rebecca Hawker Wellness Coach | Health & wellness website

Rebecca Hawker Wellness Coach

Phone: +61 409 170 946

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24.01.2022 Do you struggle with ideas for dinner that suit the whole family? No-one and I mean NO ONE should be left preparing multiple meals to suit individual taste preferences [i,e fussy kids ] I definitely don’t have time for that. But I’m still surprised by how many of you hard working Mums do this! When I hit the CBF's [Can’t be effed - which is more often than not]. I usually go with a staple mixed vege and some form of protein stir-fry. Look, it’s not glamorous, and maybe sligh...tly boring. BUT It’s simple, it takes zero brain power and it is nutritionally dense. If you have time to make your own stir fry sauce [which is super quick, pinkie swear] then it can take a boring stirfry to a whole new level of taste. My go to is my Lime and Chilli stir-fry sauce. - 1/4 cup of Tamari (Japanese and GF version of Soy Sauce, slightly less salt). - 1 Tbsp of Honey - 2 cloves of crushed garlic - 1 small red chilli finely chopped (de-seed to reduce heat, or swap for dried chilli flakes) - 1 cm cube of fresh Ginger finely grated - Juice of 1 lime - 1 Tbsp of grated lime zest I just mix with a fork in a glass jug, or you could double the batch and store in a mason jar in the fridge for up to 5 days Image of delicious vegetable stir-fry via @pinchofyum that is definitely NOT boring

22.01.2022 So, I’ve just created a Facebook Group! Eeek! What I hear from so many of you [including my clients] is that finding time to prioritise ourselves seems haaaard! Or, we find so many things to distract us from actually dealing with the underlying issue of our health concerns because of fear. Well this group is designed to be supportive, encouraging, and motivating in helping you learn to prioritise your health and wellbeing and take control of your health, like yesterday!! I wo...uld love for you to join me, and help me cultivate a place of support for all of Mums, Mums-to-be or women in general that are seeking more than diet programs and the latest fitness trends to achieve optimal health. You can join by clicking visit group at the top of this page

21.01.2022 What a great time to upskill With my failed attempts to juggle work, home based learning and general parenting, I cant see what could possibly go wrong really

19.01.2022 When you decide to embark on the journey of 'solopreneurship' whilst simultaneously carrying the heavy load of parenting, we can really [like REALLY] start to feel the pull, because the thing is, being a biz owner? It's not just a 9-5 thing. It's more a 24/7 thing. And whilst sometimes, particularly in the early days when its all new and shiny, we tell ourselves it's a 'good stress' [seriously, this is what I'm telling myself]. Which it kind of is. But somewhere along the way..., slowly, we realise we now have about 87 hats we wear, and about 87 balls in the air. It's less of a juggle, and more of a scramble. And the first ball to drop? our health. Which is crazy! because, if we don't have our health then what do we have? We start experiencing symptoms of fatigue [ohhh the fatigue], late nights, sugar cravings and poor food choices [because back to back meetings anyone?]. High school acne makes a return, we're so bluddy tired, but when we lay our head down on that sweet fluffy pillow? BAM! 47 things immediately pop into your head that either you forgot to do or have due like yesterday. That, my friends is what we call "tired but wired". We think this is just normal, because Hey! I'm a Mum trying to run a business. But the thing is, it's NOT normal. and just because you have 87 balls and 47 things on today's to do list? That doesn't mean you have to continue through life feeling depleted, and utterly exhausted. Just like in biz, a solid strategy is what can get you from surviving to thriving! Stripping it back to basics and taking inspired action toward nutrition, stress management, mindset and movement will have you back on track toward optimal health, so you can start taking back control of your health. You've totally got this Mama.

19.01.2022 S P A C E! The foundation of cultivating health and wellness is the ability to find space in your days/weeks to prioritise yourself. This is something that comes up A LOT with clients. How to find time for ourselves? It can get a bit overwhelming thinking we *have* to carve out a full hour or two every day to dedicate to yoga or meditation or bubble baths... but that's not what I'm talking about here.... I'm talking about being mindfully aware of how and what you choose to fill up some pockets of time in your day... Suggestion? Maybe you commute to work, and you usually spend that time listening to audiobooks or podcasts. Sometimes we have too much stimulation, we're not giving our mind a chance to clear and get bored. Try switching the radio off and sit in your own silence. Finding small pockets of time in our day to just be, accumulates. This helps to strengthen our mindful muscles and create mental space. Allowing us to better tackle the outer chaos. So your actions for this week [especially for Mums about to battle School Holidays ] mindfully seek out small pockets of time in your day (5,10 even 15 minutes) that might be routine that you use to practice self-care. Need some inspo? hit up the comments and share your thoughts, it might just help someone out :)

16.01.2022 Nutrition Consults? Can be done entirely online In the comfort of your own home, office, car, wherever! You don’t even have to wear pants [just don’t stand up to avoid any unnecessary awkwardness ]. All consults are done via Skype/Zoom [or mobile for the true introverts whom are all when it comes to face to face]. If you’re wondering how these consults work / what’s involved / are they right for you, then PM for a quick chat where I will try my best to answer a...ll o’ your burning quezzies Or, if you’re keen as beans to get started then book online here bit.ly/2D5Cpe6

15.01.2022 Hello to the few new faces that I'm seeing around my socials, I'm SO happy to have you here! If you haven't already? Pop on over to the private Facebook Community, [click visit group at the top of this facebook page]. You will find SO MUCH value and support in there. It's a work in progress, but we need more lovely humans to help lead the way to making prioritising our health normal!

14.01.2022 Guys! I popped my poddy cherry I’m so thrilled to feature on Motherhood Melbourne Mama’s on a Mission podcast. We chatted, and chatted about my collision and Holly’s catapult into Motherhood. My wellness journey and my passion [and mission] to help Mums prioritise their health and wellness. I’d LOVE for you to have a listen and let me know what you think? Eek!

14.01.2022 Still getting used to this home based learning thing. Today we decided to ditch the worksheets and make a banana bread. I made him measure out the ingredients, count the bananas and count all the utensils and equipment. I also made him spell B A N A N A . So, that's literacy, numeracy and some basic life skills all in one lesson. Winning

13.01.2022 Hey there Mama. How are you? No, seriously. How ARE you? I want you to answer this, for yourself. Honestly. Because, we all know this current climate is TOUGH. It's hard, but it's simple right? Just #stayathome and be grateful. Always be grateful for what you have. Don't you dare complain, because there are SO many people worse off right now. Right? . The thing is, you're allowed to complain. You're allowed to vent your frustrations. You're allowed to FEEL the way you feel. W...hether you still have a job or you're recently unemployed. Whether you had the luxury of traveling recently but have now been confined to isolation for weeks on end. Whether you're immunocompromised and quietly terrified of leaving your house for basic groceries. Whether you're a small business owner juggling work and little people or that you have rather abruptly had to adjust to working from home and caring for little people simultaneously. It's all hard, and your feelings are all justified. . Honestly? I'm fragile right now. I'm barely hanging on, and I know I have it good. We have a stable business that operates from home, we have happy healthy children that can play freely in the backyard. We have access to all the services we need locally. None of this means I'm not allowed to feel socially isolated, anxious, fearful, resentment and exhausted. Oh, the EXHAUSTION. . I just want you to know that it's ok. Your feelings are real, and they're validated. And you can vent them here, below without judgement from me. Because despite what some comment sections on social media might have you believe, for us Mums we are in this together. via the talented @mynames_ellen

11.01.2022 I loved creating this for the wonderful community of Circle In Head over and download my simple family friendly meals and snacks

11.01.2022 Here is your #wellnesswednesday tip, on a Tuesday! because, #imaplanner HA! Need support and/or advice to achieve your health goals? Then I'm your gal, reach out via any method that takes your fancy and lets have a chat.

08.01.2022 Do you use Tahini? Add this delicious condiment to your diet and you won’t regret it. I love substituting dressings for a Tbsp of Tahini, lemon juice and olive oil for a delicious salad dressing. I also love adding it to bliss balls and slices. What are the benefits of Tahini I hear you say? Well, other than being a high source of protein hulled Tahini is also an excellent source of calcium, is rich in unsaturated fats (the healthy fats) and is high in Vitamin E and all the B’s, promoting healthy cell growth. You can find this in the health food section of the supermarket

08.01.2022 Quite often I get asked about diets, and what the best diet to follow is. My response is generally along the lines of there’s no one size fits all/eat to nourish/don’t eliminate food groups/ blah blah blah. I’ve had different spiels for different health goals. But to be honest? I just like to keep life simple. I love to enjoy food for the experience *and* the taste. My current advice? Eat sensibly, eat whole foods and most importantly... eat without guilt! I love carbs, I l...ove sweets, and I love chicken nuggets. I’m not going to eliminate these from my life because that would be sad. I know how to eat intuitively and I know what my body responds to. So I eat according to that. My simplest advice for Mums starting to take back control of their diet? Ensure you include the following in your diet - Plenty of fruit and vegetables - Protein - Healthy Fats - Fibre - Smart carbs - LOTS of water! That’s it just start there, forget restrictions, consider your hormonal health and just eat smarter, not less. If you need guidance and support then book your consult online with me today bit.ly/2NfhwSi this delicious bowl creation is via Live Without Labels

08.01.2022 I don’t have time to exercise, like I know I should be going to the gym more and I might start up those HIIT classes again but it’s so tough tough finding the time you know? Between work/kids/school drop offs/all.the.things. Then I have to find time for myself in all of that, if I’m honest I just don’t wanna go! NO! Just no, nope. Uh-uh. Finding time to exercise doesn’t have to be hard. When we associate exercise and movement with punishment, then it becomes a negative ass...ociation. Like it’s something you *have* to do, and if you don’t do it then you’ve let yourself down. So you begin the cycle of perpetually letting yourself down and thinking you're not good enough, and not finding joy in exercise. Your love affair with movement doesn’t have to be all in. It doesn’t have to be going from zero to powering through 5 hardcore sessions a week. Start small. Find a movement that you enjoy, that feels good and allows your mind to wander. If you want to build up a love for movement and an appreciation of your body, I suggest starting with walking, yoga or Pilates. Reconnect with your body and allow your mind to greet your body again. Let them get used to each other, so when you’re ready to kick it up a notch, you’re in a better state of mind to make this sustainable. Remember, movement should never be a punishment. If you don’t enjoy it, find another form of movement that you do enjoy For me? That’s yoga and Barre. This allows me to strengthen my mind and body simultaneously, whilst getting in a good sweaty workout What kind of exercise do you enjoy?

08.01.2022 Have School Holidays hit you this week? Do you have a game plan for the next two weeks? How do you plan to prioritise yourself in all of this? These questions aren't meant to overwhelm you, instead get you thinking about yourself and ways that you can preserve your self-care during the chaos. I find lowering your expectations of what you think you *should* achieve, and then probably lowering them again, is a really good start!

06.01.2022 After creating the Facebook group Mindful Wellness that opened this week, I wasn’t really sure if anyone would want to join. I’ve been pleasantly surprised and also not so surprised that you’ve all said the number one struggle for your health and wellness right now? Is finding time for yourself and being consistent with healthy eating. These are all the things [and more!] that I hope this group will provide, including much needed valuable support and motivation. If you want to come and join the party simply click visit group above!

05.01.2022 I made this SUPER easy [and healthy] Slow Cooked Butter Chicken last night. It was a hit for *both* toddlers [which is unheard of]. And, I thought it was down right delicious. I used white jasmine rice because life is just too short not to HA! I added a very small knob of butter to the slow cooker in the last 15 minutes with about 2 generous size Tbsp of Greek Yoghurt and mixed it through. I have enough left overs for two lunches and two small toddler serves. Made with whole ...ingredients and no added salt it's a winner! The key to these types f comfort meals? Portion control. You don't have to cut these meals out of your diet. I mean, what fun is that? Just limit your serving to a sensible size :)

03.01.2022 It's been almost one whole year since I last posted on my Facebook Page!! ONE YEAR!! Can you believe how fast time goes? I certainly didn't intend on going MIA, but these past 12 months have been *the* biggest adjustment period for me. Our family has grown by one whole human . My pregnancy was a surprise, a welcomed one of course. I suffer with Hyperemesis Gravidarum when I'm pregnant, which means for 24 hours a day I'm either vomiting, or have my head in a bucket/toilet. ...I get dehydrated and then spend my days taking approx 17 tablets a day just to keep food down. It's awful, it's shitty it's HORRIFIC, and third time around with a toddler and pre-schooler to parent it just felt SO. MUCH. WORSE. I wasn't sure my body would be up for it again, I was actually really scared. So, I made the decision to step back from socials because I didn't have the mental capacity to keep up. And I'm SO glad I did. Whilst I was SO lucky to go through all my pregnancies safely, with zero complications to baby, HG is still something that takes its toll. It puts you into a state of depression, one that's hard to crawl your way out of. Racing thoughts of am I going to be able to handle feeling like this for the entire pregnancy? Do I have the strength to parent whilst feeling like this? How am I supposed to parent when I'm vomiting All. The. Time!! How am I supposed to work? How am I supposed to feed my kids when it takes all of my strength to peel myself off of the floor? All of this? X 100 goes through your head. Should I terminate? Does that make me a horrible person, a horrible Mum. It's all consuming, and the internal chatter just doesn't stop. Thankfully the HG eased off after 20 weeks, and the medication kept things at bay, I was keeping food and fluids down. However, being in a state of constant dehydration and nutritionally deficient for the first half of the year has meant that I have really had to take things slow. I have had minimal clients this year, and I've been on maternity leave since May. I'm not sure when I will be back taking on new clients, I also run a business with my husband which at this point is taking priority around the babies of course. I don't want to take on new coaching clients unless I myself am in the right headspace. It just wouldn't be right, to support you when I really need to support myself first. I can't put a timeframe on that, but my hope is that I can kick off 2020 with a fresh new start and some beautiful new clients. Until then, I'll keep you posted when I feel called to do so. xx

01.01.2022 What I continue to preach to all of my clients! It’s worth a read if you’re a tired and overwhelmed Mum [isn’t that all of us?]