The Health Fit Co | Personal blog

The Health Fit Co

Phone: +61 423 557 778

Add/Update information

Reviews

Tags

• Other
• Brand
• Personal coach
• Website
• Personal blog
• Health & wellness website

24.01.2022 FACE-TO-FACE TRAINING With the government restrictions starting to ease, as of the 28th of September we will be running a limited number of PT sessions These are our 4-Week Spring Lockdown 1-1 and 2-1 PT packs. ... If you would like to join us in ‘Cell block 23’ or ‘Cell block W’ (aka: the outside car park of our 23W Headquarters) then email us at [email protected] with your preferred package, training day and time. We can also help find you an amazing training buddy to keep you accountable! SPOTS ARE ALMOST FULL, SO GET IN TOUCH NOW! www.23w.com.au

20.01.2022 THROW YOUR SCALES IN THE BIN If that little number makes you unhappy. It is NOT worth it to allow that number to define your worth. This comes from years of beauty ideals and societal conditioning. ... It’s time to change that. Why? Here are the things the scale measures: - Bone density - Muscle mass - Fluid retention - Undigested food in your system - Inflammation - Poop sitting in your intestines - Hormonal changes - Your body fat And what does it show you? - One number It’s impossible to really gauge how you are tracking by comparing that single number once a week, or once a month, or at inconsistent times. There are so many variables that contribute to this, which causes our weight to fluctuate between 2-5 kgs on any given day. And if your mindset is seriously affected by what you see on the scales, why put yourself through that?! It took me a long time and a lot of mindfulness and re-conditioning to be okay with weighing myself. Breaking down those emotional reactions and beauty ideals that were so ingrained in my head. But I’ve still gotten badass results in the past without using this tool. Use some of the above progress tracking tools to determine how your goals are going. And throw your scales in the bin. MOVE. NOURISH. CONNECT. www.thehealthfitco.com

16.01.2022 FEAR OR LOVE? Are you living out of fear or love? Are you restricting yourself with food, or nourishing and fuelling your body? ... Are you exercising as punishment or reward to your body? Are you reacting, or responding? Some interesting questions that may shed some light on your perspective. Have you ever said I thought I was fat then, but I wish I looked like now... If you don’t start to practice loving and APPRECIATING your body now, then you probably won’t when you are 5kgs lighter, more shredded, more toned. If you are constantly critiquing your body, then you will always find flaws. We are own worst critic. Would you say these things to your best friend, sister, a stranger? Then why say it to yourself? Next time you look in the mirror and find yourself saying something negative about your body, I want you catch yourself and say something KIND instead. It feels awkward and uncomfortable, but it will make a big difference on how you speak to yourself and your happiness. Change your self-talk, that voice in your head, and start talking to yourself as your best friend, as your hype girl. EVERY BODY IS BEAUTIFUL. www.thehealthfitco.com

15.01.2022 FREE YOGA To celebrate going back to face-to-face coaching, I’m going to be running my free RECHARGE classes over the next couple of weeks Click to booking button in my bio or DM me your email! ... MON - 5:30pm TUES - 7am WED - 5:30pm See you on the mat www.thehealthfitco.com

15.01.2022 CHOC CHUNK COOKIES Craving these guys today Vegan, gluten free & only 11 ingredients, it takes about 15 minutes and you get yummy cookies afterwards!! Link in bio ... MOVE. NOURISH. CONNECT. www.thehealthfitco.com

14.01.2022 THESE NOODLES I made a variation of my Crispy & Tofu Noodle recipe that’s on the blog - I used thin rice noodles and added curry powder for a Singapore noodles vibe. I also swapped the cauliflower for Broccolini Check out the original noodle recipe on the blog! www.thehealthfitco.com

13.01.2022 BANANA LOAF I’ve done it. I’ve nailed the vegan gluten free banana loaf texture thing. Trust me and MAKE THIS! MOVE. NOURISH. CONNECT. www.thehealthfitco.com

13.01.2022 WEIGHT DOES NOT DEFINE YOU Who else has put on weight through ISO Majority of us have had a major decrease in our incidental movement due to no longer commuting to work, socialising, running errands, etc. all of the movement we do outside of exercise. This = less energy expenditure, which is a big determinant on maintaining or losing weight. ... Add on the fact that our kitchens and pantries are VERY close ALL the time. So increased snacking is likely to happen (or inevitable if you love snacking as much as I do ). And this means our energy intake increases. Without careful and conscious planning to be in an energy deficit and actively lose weight, it’s very likely that this ‘new normal’ lifestyle is a contributor to putting on a few more kgs. this is a really tough cycle to be in, but you’re not alone. And YOUR WORTH IS NOT DEFINED BY THAT NUMBER ON THE SCALE. I want you to write down 5 things you love about yourself, unrelated to your physical appearance. It’s a great activity refocus your perception of yourself if you’re feeling a little down. And my DM’s are always open if you want to chat! www.thehealthfitco.com

13.01.2022 PORTION SIZES Whilst tracking your calories is an incredible tool for progress, it’s not for everybody, especially if you’re not in the right mindset for it. So how do you know if you’re eating too much, too little, or just enough? ... Here’s an easy visual guide for the components of your meal: - 2 fist-sized portions of vegetables - 1 palm-sized portion of protein - 1 fist-sized portion of complex carbohydrates - 1-2 thumb-sized portions of healthy fats It’s also important to listen to your natural hunger cues. These cues are suppressed if we are eating in a rush or not chewing enough. Chewing is an important part of the digestive process, and if we rush through our meals we can fill ourselves up and overeat before we realise we are already full, and you get that uncomfortable fullness feeling. Practice mindful eating, chewing for a bit longer and taking a few moments in between mouthfuls. MOVE. NOURISH. CONNECT. www.thehealthfitco.com

09.01.2022 TOFU SCRAMBLE This is my go-to for a quick breakfast or meal component. It’s filling, full of protein and nutrients and most importantly it is YUM. Check it out on the blog now ... MOVE. NOURISH. CONNECT. www.thehealthfitco.com

09.01.2022 REST & RECOVERY Most of us will have heard about rest days, and the importance of them to bring our bodies back to a re-energised state after training. But are you recovering? What are you doing on your rest days to optimise your training, or even just to help your body return to a functional state? ... Recovery days or Active Recovery days are used to do this. Things like foam rolling, stretching, mobility drills, yoga, a walk outside, or any other way of moving your body that is non-strenuous, are Active Recovery. These forms of movement help to increase blood and lymphatic flow, which contributes to soft-tissue adaptation and repair, as well as improving your overall movement and technique (when focusing on activities that do so, like mobility and stretching). So if you’re not including these activities in your schedule, then you may be missing out on optimising your goals. Do you plan active recovery days around your training? If so, what do you do? And if not, what are you going to implement? www.thehealthfitco.com

07.01.2022 I’VE BEEN THERE Training to punish myself. I felt pressure to perform, pressure to look a certain away and I lost my WHY. Your Why is your purpose for doing things, it can be applicable in any areas of your life, and if you don’t have a solid Why, then you’re not going to have that sustainable driving force. ... I originally started training because it does wonders for my mental health, moving my body every day and nourishing it with good food is a priority for me. It is my Why. But when you’re in a place of stress, overwhelm and you keep saying yes to the things your soul says no to, it makes sense that you may lose your WHY. Or, you may not have though about it that deeply and that could be the missing link for you. Why do you move your body? Why do you nourish and fuel your body with the best foods possible? Why do you meditate, journal, or do any other mindfulness practices? I like to use the 5 WHY’s with my clients. As the name explains, you ask yourself why over and over until you reach an extremely meaningful statement. For example: - I want to use 10kgs - Why? Because I want to feel better within my body - Why? Because I don’t like how my clothes fit - Why? Because I don’t feel confident That’s powerful right there. You don’t feel good because you don’t feel confident, so implementing tools to build your confidence will often provide a better outcome than if you implement tools to lose 10kgs. Tools to build your confidence can look like: - Changing your inner voice - Building self-love and self-care practices (moving your body, caring for your mind, fueling your body) - Becoming mindful and aware of every thought, feeling and action And you will probably have much more success than if you were to focus on the ‘common’ tools to drop weight: - Fad dieting - A restrictive mindset - Punishing thoughts about how you look and feel Some food for thought for you, and if you want to chat at all just shoot me a DM Don’t forget to do something for YOU today! www.thehealthfitco.com

07.01.2022 BALANCE Something that has come up a lot recently while talking to clients is the struggle to maintain balance, especially now that work and home lines are so blurred. And it’s gotten me thinking about what the word balance means in the physical sense, and what we do to maintain that balance. ... When we are standing on one leg, our foot, ankle, knee, hips, everything is making constant micro-adjustments to maintain that equal weight distribution and stay balanced. So when it comes to maintaining balance in your life, it may not mean strictly sticking to one routine or the other. You may need to make your own micro-adjustments to maintain the balance you’re looking for. Don’t be disheartened if you don’t stick to one routine or the other to achieve your goals, focus on what your body and mind need and go from there. As long as you are moving your body with intention, nourishing and fueling your body, and caring for your mindset, then you are thriving

07.01.2022 Start the day right with a 1 hour yoga & meditation class Join me this week to focus on stability, stillness and connecting to our breath www.thehealthfitco.com/yoga

07.01.2022 WHAT IS IN YOUR CONTROL? Who is guilty of over-thinking, worrying and getting upset over things that can’t change? Things that you have no control over? ME ... Growing up with anxiety this became, or so I thought, a core part of my identity. It was who I was. Passing comments like oh that’s just who I am enabled these things I had no control over, to control ME. The overthinking controlled me. The worry controlled me. It wasn’t until I started daily mindfulness practices a few years ago that I was able to break that cycle of external things controlling my thoughts and feelings. Connecting to my core self through yoga, meditation, self-reflection and gratitude played a big part in this for me. What do these things have in common? Taking time to pause, taking time to reflect and process and shifting your focus and energy on the brighter things in life. Simply beginning to ask yourself some questions can change your mindset and mood towards lot of daily challenges that increase your stress levels. Can I control this outcome? What can I control in this moment? How can I give myself time and space to process this? What can you control and what practices can you include every day to continue on the path to your happiest, healthiest self? Make sure to something for YOU today, and every day MOVE. NOURISH. CONNECT www.thehealthfitco.com

05.01.2022 YOUR VIBE ATTRACTS YOUR TRIBE I’ve always felt like this quote should be reversed, it just makes more sense to me. Your TRIBE attracts your VIBE.... Ever heard that you’re the expression of the 5 people closest to you? This is so true!! If the people around you have values that don’t align with you, or you feel deflated/exhausted after spending time together, or you find that you are stuck in the same cycles of behaviours, maybe assess who you are surrounding yourself with and the types of energy’s you are absorbing. I can’t describe how special my team @twentythreew are to me - there’s not a moment we aren’t smiling or joking while HUSTLIN’ and kicking goals And the other people that have become my support network over the last year (especially) are helping me be a better person and honour myself every. single. day. What’s your vibe? Who’s in your tribe? Are you moving forward or staying stagnant? What needs to change? MOVE. NOURISH. CONNECT.

05.01.2022 FUNCTION OVER FORM In yoga, each pose has an energetic function. We practice so that we can move and unblock the energy pathways within us, to feel calm and stable, to feel energised and uplifted, to go within and work through our personal blockages. Yoga is a self-study, a way to connect with your core and learn to BE. ... Modern yoga can very much be focused on nailing a particular pose, making it look picture perfect and improving your flexibility. These are not bad things, but they deter a lot of people from taking up their own yoga practice. You don’t have to be flexible, look ‘perfect’ in your poses or be able to balance on one leg. Yoga is for EVERYBODY, and every body is different. My pelvis, spine, shoulders are structured in a different way to yours so it makes sense that my ‘full expression’ of a posture may look different to your ‘full expression’ of a posture. Work within your body’s abilities, focus on the internal benefits of yoga and always take your practice with you after you hop off the mat. MOVE. NOURISH. CONNECT. www.thehealthfitco.com

04.01.2022 CARBS Have you ever been told to cut out carbs? Heard that they are bad for you? They make you fat? THIS IS NOT TRUE ... Carbs are constantly being demonised (cough, keto, cough). But you do NOT need to cut out an entire macronutrient to lose weight. Read that again. Macronutrient; a type of food (fat, protein, carbohydrate) required in large amounts in the diet. Carbohydrates are essential for hormonal health, blood sugar regulation, energy regulation and much more to ensure our body can function optimally. COMPLEX CARBS: These are the guys you want to be including in abundance Foods like cruciferous vegetables, lentils, legumes, nuts, seeds, whole grains, fruits, all the good stuff. SIMPLE CARBS: These are not as useful to our body due to the rapid digestion rate. If we are eating these kinds of foods we’re more likely to experience energy spikes and slumps and are hungrier sooner. Foods including refined sugars and highly processed carbs such as white flour in breads, pastas, cakes, pastries, etc., soft drinks, energy drinks, ice creams. You get the idea. This does not mean cut out simple carbs, restrict your diet, or avoid any foods in particular. Lasting results, and more importantly HAPPINESS, comes from looking at food as nourishment and fuel. Including a wide range of whole foods AND enjoying the foods you love in moderation. You don’t have to be a slave to the scale OR the foods you eat. MOVE. NOURISH. CONNECT. www.thehealthfitco.com

02.01.2022 NAPOLETANA PASTA It’s not secret I’m a big pasta fan. And on those long work days where cooking dinner is the last thing you want to do, this dish is perfect! So easy, so vegan, and so delicious Link in bio ... www.thehealthfitco.com