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The Whole Body Coach

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25.01.2022 If you know me well enough then you will know that I get a real kick out of anything that promotes individual health whilst also supporting our planets health. So stumbling across this brand got me super excited. It wasn’t that I was unhappy with the protein powder we were already using, infact I loved it so I had some big boots for any new powder to match. The ethos of the company excited me so I tried this protein with great anticipation. It is safe to say it lived up to what I needed it to! So if you want in on this awesome protein powder with a great nutritional profile and company ethos then hit me up because I’m placing another order for these bad boys this Wednesday the 25th of November.

24.01.2022 Easy, quick and tasty. That’s what I want for a quick Sunday afternoon school lunchbox snack bake session. Threw these together with my little sous chef whilst I had dinner on the stove and in the thermomix, so I can hand over heart confirm this is super easy! I’m all for creating recipes that are full of a diverse range of ingredients and nutrients (in fact I love the personal challenge of creating recipes that tick all the boxes) but recipes like these have their place too.... Recipe below Chocolate chip muffins 1 1/4 cup plant milk 1 teaspoon apple cider vinegar 1.5 cups plain flour (I used gluten free) 1/2 cup cacao 1 serve chocolate protein powder (I used @bareblends Cacao and Cinnamon plant protein) 3/4 cup sugar 2.5 tsp baking powder 1/2 tsp salt 1 tblspn cornflour 1/3 cup oil or plant based butter alternative 1 tsp vanilla 1 cup choc chips Method 1. Preheat oven to 180 degrees and prepare muffin trays 2. Combine milk and vinegar and set aside to curdle (becomes buttermilk) 3. Combine all dry ingredients in a bowl 4. Combine buttermilk with the remaining wet ingredients ensuring that if you use a solid oil or butter that you have melted them first. 5. Combine wet and dry ingredients ensuring that you do not over mix (if using gluten flour) 6. Fold in chic chips. Add batter to the prepared muffin tray to approx 3/4 full. 7. Bake until springy on top or when a toothpick comes out dry. Likely to be 20 mins for larger sized muffins and 12-15 for smaller sized (as pictured). I highly recommend oat milk if you want to have the muffins nut free for a school friendly snack

23.01.2022 I am one of those weird people that love baking. It’s something I grew up watching my mum do and as a result I remember being in the kitchen during school holidays baking and creating. As an adult I can recognise that it is something I use to help my mental state. There is something quite cathartic about bringing multiple ingredients together to create something tasty. Baking is somewhat meditative for me so on days where anxiety feels stronger it’s a great way to calm it. ...So yes, I did volunteer to make this for a friend who was after a plant based cake at short notice. Just goes to show that you can create tasty cakes without more commonly known ingredients of egg and dairy milk and butter. Do you have any habits or hobby’s you use for managing your mental state?

21.01.2022 6 years ago when our then 4 year old announced that he no longer wanted to eat animals I was obviously overwhelmed about what it meant for our family and food. What I didn’t know then was that this one decision by our little man sent us on a trajectory that opened our eyes to a whole new approach to food and life as we knew it. If I’m being honest, I think it is also what sent me on the path I am today in my career. Meat free Monday is a fantastic way to open your eyes to p...lant based eating without it feeling overwhelming or like an unsustainable change. The livestock sector is a significant contributor to some really serious environmental problems and additionally and quite worryingly the Cancer Council estimates that one in six new bowel cancer cases are associated with consuming too much red meat and processed meat. These not ‘meat’ pies were homemade using lentils and veg and the flavours were out of this world. Unfortunately it was a creative moment in the kitchen where you splash the ingredients in without measuring, so repeating it will be tricky! Will you be experimenting with some plant based ingredients for #meatfreemonday ?

20.01.2022 still here. Ridiculously busy with placement at the moment, and that mum of 3 small business owner life. I have some big things in the works that will be released in the coming weeks and that is taking a lot of my focus right now in the most exciting and passionate of ways. Working on the whole practice what you preach theory and committing to that which nourishes me most right now, and social media just isn’t that. So it might go against the rules of social media, but I think I’ll lay my head on the pillow at night for going with what my soul needs, not feeding social media Will stick my head back in soon - thanks to @fionarogerson.counsellorperth for snapping some for me!

20.01.2022 Me on looking at this selfie: oh dear god, I have wrinkles (inner critic) And on further reflection and a lot of thought, I think Yes!!!! I have wrinkles (self love) and I’ve earnt every single one of them. They are something not everyone gets the privilege to grow, and in this fragile uncertain world it’s an honour to wear them. Does your inner critic control your mindset? I know mine does at times, I’ve been reminded this week of my own inner critic becoming a bit too ...loud so I’ll be focusing on practicing some self love and silencing that other voice. Does your inner critic control your mindset and thoughts?

18.01.2022 Still incredibly busy over here, in addition to being onsite completing my practical placement for my studies I have been busy behind the scenes working on some events. Something that truly fills my soul is being able to connect with other women, I find it incredibly empowering to be able to share and uplift other women and cherish any opportunity to do so. With that in mind, I share this incredibly exciting event in collaboration with Dr. Emma Borgaas and Eve Coote of Best ...Start Lactation Consultancy. It goes without saying that 2020 has presented many challenges for each of us, and for those experiencing milestones this year it has presented many additional obstacles. We wanted to offer an opportunity to help those women who have had to navigate such trying circumstances this year and we are starting with those who are currently pregnant. We want our event to not only provide you an opportunity to connect with other women going through this same stage of life with you, but to empower, inform, educate, support and uplift you as you navigate this time. This event is not to be missed and due to COVID restrictions we are limited to how many people can attend this workshop, so seats are limited. Click on through to the event where you can also purchase your ticket online. Otherwise if you are one Dr. Emma's patients at Align Chiro & Health she will have tickets available in the clinic for purchase.

17.01.2022 Not for the abs. Not for the buff arms or sculpted thighs. But for health. Purely and simply as a self managed modifiable risk factor for future illness. Every time I carve out the time and complete some form of physical activity I know that my body is benefiting. But it can be really hard to get in the mindset that allows you to get motivated and then engage in physical activity. What is your biggest challenge when it comes to physical activity? Share with me and let’s overcome them together!

16.01.2022 Finalised my Egg free Quiche recipe this week in anticipation of my Plant based cooking workshop at the upcoming @wildwithin_retreats with other conscious women in business. Cannot wait to connect with the beautiful souls attending this retreat and sharing my tried and tested recipes for those who are plant curious!

14.01.2022 Something changed this week, and no not my eyebrows (I mean they did change, thank you @pmubypaigerhoades ) but something you can’t see. I felt myself reach the rut, and I lost sight of things for a minute there. It goes without saying 2020 has been rough...but for me personally it’s been a full on year even without the Pandemic elements and the challenges have most definitely mounted, I think my brain needed a moment to catch up from the extreme highs to the extreme lows. I... realised I was there and needed to turn that ship around. This is where mindset comes in, and it’s not as easy as sharing a meme or just waking up and changing your response to the situation. It takes time, and work, and more time. It’s taken a couple of weeks of using multiple tools in my toolbox to shift things and this week I feel lighter as a result. So what can you do when you feel in a rut? Here are my tips which I’ve learnt personally in addition to as a transformational coach; 1. Recognise your current state and take ownership of it. 2. Reach out to your network, this might mean friends or colleagues, or a coach, counsellor or psychologist. These people can all play a role in supporting you to get through this difficult time. 3. Step away from that which does not nourish you. For me that meant stepping back from social media - and my mindset really thanked me for that time away. 4. Identify things that nourish you - emotional, psychological, physical nourishment all play a role in your mindset. 5. Set some realistic goals that will help you feel accomplished, don’t just tread water make some progress. 6. Book something to look forward to - big one for 2020 when so many things are unknown and uncertain. Think about what you can schedule into the calendar to look forward to. 7. Introduce little things into your day that uplift you, perhaps it’s a Spotify playlist that lifts your soul, or you might enjoy gardening or a cup of tea in the sun. 8. Check your diet, make sure you are nourishing yourself from the inside out with foods that are anti-inflammatory

11.01.2022 @sarahellen_ you genius you, making this awkward gal look like a natural in front of the camera!

11.01.2022 Escaped Perth for a minute and explored the South West - stayed in the most idyllic @airbnb.aus in Quindalup and supported some local tourism. Change of scenery was on point. Sick child, not so on point. 2020 you got us good

10.01.2022 I don’t mean this in an idealistic stop and enjoy every single moment in life. I share it with the intention that it serves as a reminder to you, to me, to all of us to remember to make note to enjoy and build gratitude for all those small moments in life. The next time you find yourself mindlessly undertaking those smaller tasks in life take a moment and find the joy it is bringing you.

09.01.2022 Struggling to get one foot in front of the other or to press play on that workout video? You are not alone! Studies show immense numbers of people fail to accomplish their fitness goals - but when it comes to individual success I am less interested in studies and more interested in how you can set yourself up for success in your life and in replacing destructive habits with nourishing ones. It can be so hard to establish new patterns of behaviour and stabilise healthy habits... that last. Spring is symbolic of new life and with that is new start. I’ve learnt a few tricks along the way and as we launch ourselves into this new season I wanted to share some tips for those that are struggling to reset after what has felt like a long tough winter. 1. Set yourself small and short term goals as well as medium and long term goals. Focus on how these goals will feel and what they mean to you, connect with them. I know it can feel over the top but if you have a notebook or journal write them down, explore your goals and what you are wanting to achieve. 2. Write down how you are going to achieve these goals. Habits are not made in one event - they are a process. 3. Consistency: start small and aim for these new behaviours to become habitual - then increase from there. It might mean that finding 10 mins a day to complete a workout is your short term goal. Don’t devalue any and all efforts and try to incorporate them into your established daily routine. Feel proud of yourself for how far you’ve come. 4. Identify the old habits that will no longer serve you on your new journey and come up with an if/then strategy 5. Find enjoyment, there is no point exercising if the very thought of it fills you with dread. If there is one thing COVID-19 has brought us it is the accessibility of a huge range of exercise options offered in versatile ways. 6. Accountability - such a big one, share your goals with a friend or family member and ask them to keep you accountable You’ve got this

08.01.2022 When it comes to breakfast recipes I want tasty, healthy and EASY. Created this recipe last night so that I could enjoy a fresh breakfast during kids Saturday morning sport. Recipe below Overnight Oat and Chia pudding Mix 1/3 cup oats, 2/3 cup plant milk, 2 tablespoons chia seeds, 1 tablespoon maple syrup and 1 teaspoon of vanilla extract in a jar/cup/bowl, mix well and place in fridge overnight. Top with fresh fruit and 1 tablespoon nut butter in the morning and enjoy ... Boasts over 10g of protein omega 3’s and 6’s and multiple essential and non essential amino acids

06.01.2022 Have you ever thought about the impact your clothing has on the planet? Each year the textile industry relies on 98 millions tons of non-renewable resources (such as oil, fertilisers and chemicals) for production. I know it can be really depressing to think about how our choices are having significant impacts on planetary health, but for me I think it is incredibly powerful that our consumer choices can have a positive impact. Over the last few years, we have been looking at... our personal lifestyle and what long term changes we can make that are both sustainable for us and our planet. When we talk about sustainability and fashion, we want to think about product production that isn’t depleting the earth and the population of its resources. During COVID-19 the activewear and loungewear apparel categories unsurprisingly saw an increase in demand, so the time seems appropriate to raise the issue of sustainable activewear. So what can you look for? Materials matter from what materials are used in their creation to how they are packaged and sent to you. Ask your activewear brand what they are doing to reduce their impact on landfill. It’s all in the colours what does the brand use to create their colours and do they have a production facility established to deal with any chemical waste appropriately. Renewable Energy does the brand you are looking at use solar power? Are they carbon offsetting? What else can you do? Purchase a guppy bag so that you can wash any synthetic products in there, this will capture the microfibres instead of them being released into the drain. Those microfibres are plastic and the ocean is filling up with these microplastics. In addition to the above considerations I have been trying to purchase from Australian brands, such as @dk.active so that the travel miles on my activewear is also reduced. I can tell you sustainable doesn’t mean you compromise on comfort, style or quality. I’ve been using this brand for nearly 2 years and the styles I have are wearing incredibly well! I’d love to hear if you’ve been purchasing sustainable activewear and what other sustainable choices you’ve been making.

06.01.2022 Today is National R U Ok day. It’s a day that allows us to take pause and recognise the power that a conversation can have. It goes without saying that this year has been challenging, for some it’s been just another trigger, for others they are experiencing mental health for the first time in their lives. Regardless of your story I want you to know you are not alone. I don’t want to digress here and explain what my reality has been with mental health. But I can say that I hav...e struggled with it, and I’ve struggled watching people in my life going through it and struggling to have that conversation with them. We’ve lost someone dear to us as a result and I wish we had those meaningful conversations to check in on the person who seemed ok but obviously wasn’t. We have come a long way to destigmatising mental health, but we have a long way to come - and days like today are a good opportunity to pause and reflect. Reach out to someone you know, today, tomorrow, next week. There are some amazing resources on the R U Ok website, as well as additional resources on websites such as Beyond Blue and Lifeline which I would encourage anyone to check out, whether it is to support someone you know or to gain support for yourself.

05.01.2022 It was a few years ago now that we started really digging into learning more about human impact on our planet and how we could reduce that, and positively impact it. The old saying when you know better, you do better applies here. As we started peeling back the layers and understanding just how much power we had in our individual choices and the weight of our consumer dollar we started to make some changes. It has taken us several years to get to the point we are at today,...Continue reading

03.01.2022 A reminder to me, a reminder to you, a reminder for all of us. It’s okay to reach out for help or support. 2020 has certainly demonstrated to us the need for a strong community, the need for support and your close village to pick you up. During the first round of our lockdown I had a friend put some plant cuttings on my doorstep, it was several weeks into having no contact with friends and the start of being isolated from our families and that one simple gesture raised my mood in considerable ways. In the face of a pandemic I feel like we need to redefine how that support is given. If you’ve been creative in how you’ve supported someone please share it here so that we can learn from each other and give more support. There are so many that need it right now.

01.01.2022 Healthy is an outfit that looks different on everybody. ^ quotes to live by!! There is not one body type, not one clothing size and not one physique that is ‘healthy’. Find what your healthy outfit looks like and wear it with pride. Wherever you are on your fitness journey love where you are at and own that outfit.