Wild Guidance | Coach

Wild Guidance

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25.01.2022 https://wildguidance.com//are-you-the-exception-to-the-rule

22.01.2022 Owls and larks, why sleeping in isn’t the devil. Night owls and larks are a thing. We evolved to exist along a spectrum of sleep/wake times so that there was always someone awake to keep watch for lions or whatever We all have our own inherent sleep rhythm. If your life works just fine when you sleep until midday and you do your best work at midnight. Stick with it. ... Often our rhythms change, I’ve been a proper night owl most of my life and it worked fine while I was performing and work was between 5pm and midnight most of the time. But now I have a kid and a job in bakery so things have changed. If it ain’t broke, don’t fix it. Don’t let anyone make you feel bad for sleeping late, sleep is sleep. Get it when you can.

22.01.2022 ICYMI I'm running a Sleep Audit, it's a 6-week course building habits around sleep to set you up for life. It starts on Nov 19. Next year, I'll fancy it up and sell it for $399. But this one is the DIY design version and I'm doing it for $49.... Apply here: https://forms.gle/CYMXeSt7aTzZQZgu9 Here's what's inside: Week 1: Your phone and your bedroom; Keeping a sleep log; The big WHY. Week 2: Stimulants and your change style. Week 3: Optimal sleep zones; Front-loading; Bedtime routines for when your schedule is unpredictable. Week 4: Daytime fixes for nighttime woes; Sleep blocks. Week 5: Getting to sleep - techniques for nighttime relaxation. Week 6: What to do in the moment when sleep just won’t come; Bedroom sweep; Helpful tips. Applications close Nov 16th, get on it!

21.01.2022 10 Screen-free wind down ideas. 1. Go for a quiet walk around the block, even better if you have somewhere green nearby. 2. Read a book. 3. Exchange a foot rub with a friend.... 4. Have a bath or a warm shower. 5. Do a puzzle. 6. Brush your hair 100 times. 7. Meditate. 8. Have a gentle stretch. 9. Ask your partner or housemate to read you a story. 10. Write three pages in a notebook, getting your day out on paper so it doesn’t keep you awake. What's your favourite screen-free wind down?

20.01.2022 The secret to happiness is... Clear, realistic expectations. I wanted to write low expectations, because that has been my joking motto for years now and there's a lot of truth in it. But it's also really nihilistic and kills hope. Which is not what I'm about. ... Across the board, expectations are huge. If you can manage to align yours with reality, find that sweet spot where you aren't expecting too little or too much from yourself and others, you might find life starts to run much more smoothly. Ever got yourself all tangled up in expectations? But also... There isn't only one secret I'm starting a series of these, because I don't think anyone can be truly healthy unless they're also truly happy. In love and health, F x

19.01.2022 HOW I KICK MY GOALZ. Today I put on real clothes, clothes that make me feel like I have my shit together. Then I proceeded to kick all of the goals on today's list and some extras by 2pm. Never underestimate the power of dressing the part.... I write my list on a whiteboard, so I can feel oh so good rubbing each thing off the list. I also try to be realistic about my list, because getting through it makes me feel powerful and accomplished even if there were only 3 things on the list. After kicking all my goals I walked by the sea, with my shoes off (and my mask on) with my gorgeous little family. Today was a good day. Some days, I'll be honest, I don't get through my list. I have a small baby, and his needs come first. I'm working on letting myself off the hook when I don't get everything done. Because no-one is perfect, and we're all a work in progress. Did you kick some goals today? Or did you let something more presently pressing take priority? Can you congratulate yourself either way? Remember there's a 15% discount on 1:1 sessions with me until the end of August. Sign up to my mailing list via the link in my bio if you want the discount code. F x

15.01.2022 SYSTEMS INSIDE CHAOS... Hi, welcome to my bulk flour collection... I'm chaotic, I know I can come across as put-together, and often I seem like a legit adult. But honestly, my main methodology is chaos. It's my nature. ... I've found ways of building systems inside my chaos, and that means that most people tell me I'm very organised. Fake it 'til you make it right? I pre-cook meals and prepare some quick snacks sometimes, and sometimes I eat toast 5 times a day. I make meticulous notes in a notebook prepared specifically for one 'corridor' of my life, and then I jot down a quick unrelated note and it spirals into 7 different lists in 7 different places and my well-intentioned plans have surrendered to the chaos once again... But I roll with it, because round pegs don't fit in square holes. It's about developing systems that work within my unique version of chaos. This is a new one of mine. I order 25kg bags of flour, because I love baking sourdough. I love it because it's messy and chaotic and it doesn't have to be 'perfect' to taste amazing and to nourish my body. I have no idea how many loaves I'll get out of this bag, I just re-fill my smaller big tub when it runs out and then I'll probably order another bag of flour when the thought occurs, maybe halfway through lunch one day next week What's your chaos feel like? Is it fun or is it overwhelming sometimes? What kind of systems do you have to help manage daily adulting?

14.01.2022 Why your sleep sucks. Netflix before bed? Scrolling your newsfeed in bed? Catching up on emails last thing before bed? STOP THAT. Engaging with a screen is low energy, it does’t require a lot of output so it’s easy to mix it up with being relaxing. I’m sure I don’t need to tell you that the blue light from your screen messes with your sleep, or the dopamine that’s triggered by your screen perks you up.... Get away from your screens at least an hour before bed, find something that’s actually relaxing. Catch my next post if you’re all out of ideas for screen-free wind down. How did you sleep last night?

13.01.2022 NOT SO INTUITIVE EATING... Or how to move towards food freedom So how can you get to a place where intuitive eating does work? You gotta earn it. Now let's be crystal clear here, I am NOT saying you have to earn your food. I'm saying you have to earn back the trust your body has in your intuition. Treat yourself well, have long rambling conversations with yourself about how certain foods make you feel.... I mean really, how does that food make you feel BEFORE, DURING AND AFTER eating it. Does it fill you with joy and anticipation in the lead up? Does it give you the happy wiggles whilst eating it? Does it leave you feeling energised and nourished for the rest of the day? Does it set you up to feel good the next day too? That's a winning food, that's a food you want to put in your little lunchbox of happy foods. Mine includes; my Mama's brown rice porridge, vietnamese vermicelli salad, mangoes, bone marrow... Yeah I eat mostly vegan and then sometimes I crave the insides of bones... #balance What's in your lunchbox of feel-good foods? Some of this is a excerpt from my blog, but there's more on the actual blog. The link in my bio will take you there, via my sign-up link which is worth it if you want to stay up to date with blog posts (every two weeks on a Friday) and be in the loop for freebies (just whenever the heck I feel like it) Also don't forget, there's 15% off all 1:1 sessions with me for 11 more days. Get the discount code by signing up to my mailing list, via that good old bio link

13.01.2022 LOVE NOTES FOR THE NEXT GENERATION. I believe so strongly that as parents we have a huge and scary responsibility, and that feeding the self-worth of our children will go further than we can imagine towards a better world. These words are from Catie Gett's tear-jerker book Notes To My Future Son. It's full of gems, and I'll probably share more on here in the future. ... But today, if no-one else is whispering through your fears, let me tell you this: You are a miracle. You are worth so much more than the sum of this shitty year, so much more than any number on any scale, so much more than any one person's opinion of you. You are worthy simply because you are alive. Be gentle with yourself, and remember to pick yourself back up after a fall, because sometimes discipline is the best form of gentle-ness. F x

11.01.2022 Help! My sleep sucks because my schedule is irregular Oh, I hear you. 10+ years as a performing artist meant constantly changing schedules, often with very little notice and monthly, weekly or sometimes even daily time-zone shifts. So when someone tells you that what you need for better sleep is to go to bed at the same time every night and you want to slap them I hear you.... The shitty thing is, they’re right. The single best thing you can do for your sleep is to set yourself a regular bedtime and wake time. Dang. BUT, don’t despair. If you simply cannot do that, the key lies in finding a) a simple wind-down routine that is THE SAME every night. Even if it’s not at the same time and b) your own early tired cues so you know when you need to start heading towards bed, even if it’s 7pm and it feels so wrong (I’m looking at you bakers). What does your body tell you when it’s getting tired? Can you catch it early enough?

09.01.2022 What’s the big deal with sleep? 9 times out of 10, I will begin my process with a client by addressing their sleep. Why? Because fixing your sleep gives you a huge return, it gives you the energy and focus to do the other work you need to do. If changing things about your sleep habits has been difficult for you in the past, you’re in the right place. I want to make it easy for you, because it can be.... There are some simple systems we can put in place that aid sleep in a big way, and when you’re sleeping better, the rest is much easier to address. You’ll see me talking about sleep a lot on here over the next few weeks, and that’s because I’m developing some courses for you. The first one is on sleep, because ^^^ You can also keep an eye out for courses on Body Confidence, Food Freedom and Kitchen Confidence. All rolling out within the next 6 months. Do you struggle with sleep? Can I help you with that?

06.01.2022 For real, waste is waste. If you don't want it or it's gonna make you feel sick/bloated/too drunk just leave it there. Screw social norms. No-one cares about the 3/4 glass of wine left on the table, or the 3 pieces of potato left on a plate. Your choices regarding your health are yours alone to make, and if someone wants to judge you for that I promise you that's a much bigger problem for them than it is for you. Let it go.... Like water off a duck's back. Tackle food waste in some other way. There are SO MANY. Let me know if this resonates for you. Do you have work to do around leaving food on your plate? F x

05.01.2022 What do I do if I don’t want to take sleeping pills? Let go of the idea that anything can be fixed with a magic pill. Really. Let it go. It’s so easy to think that out there somewhere must be a simple hack that fixes your sleep woes in one fell swoop (or your bloating, back pain, headaches, fatigue.). There isn’t. It just doesn’t work like that. Get really clear on what better sleep would mean for you. If you can identify something really important to you that will get a lot... better if you can sleep properly, making the changes necessary will become a lot easier. But it has to be a REALLY GOOD REASON. Start to build yourself a system, comprised of small habits that support your sleep hygiene. Get in touch with me if you need help with any of this.

04.01.2022 Quoting Julia Jones here, from her book 'Nourishing Newborn Mothers'. But the gem is not just for mothers... ''You are NOT what you eat. You are what you digest! Modern nutrition looks at foods with Bunsen burners and microscopes to determine the vitamins, minerals and calories involved. However this does not take into account the complexity of the human body, and the different ways that different people digest different foods.'' This is EXACTLY why I stopped studying nutriti...on ten years ago, and took a different route. Humans are not just a sum of our different numbers. Maintaining health is not achieved through counting anything. I'm so glad the scientific method exists, it's given us so many huge advancements and improved quality of life immeasurably. But it too has it's flaws... Ignore anyone who tells you how many calories you should eat in a day, or how many sit ups it will take to get a 'six-pack', or how many grams of flour you should put in your sourdough... it's about finding a groove, learning yourself, feeling it out, listening to your body ESPECIALLY when it's changing. No numbers can tell you how to do that. You are not what you eat, you are SO MUCH MORE! If you're not on my mailing list yet, you should be. Link is in my bio. A 15% discount applies to my 1:1 coaching until TOMORROW!! Don't miss out. Remember to treat yourself with the kindness you give your lover. You deserve nothing less. Eat the chocolate. Join the mailing list. F x

04.01.2022 How to succeed in the bedroom Your bedroom should be for two things; sleep and sex. Neither of these things NEED to be confined to the bedroom, there’s nothing wrong with a good old couch nap and no-one needs the confines of bed-only in their sex life. But bringing your laptop into bed is a slippery slope. Set your bedroom up as a screen-free zone, a food-free zone, a procrastination-free zone. There are other places in your house where these things can happen, lounging is a... wonderful activity but that is why we have lounge rooms. Get to work on creating a haven for sleep in your bedroom, then protect it like your sleep depends on it.

02.01.2022 Friendly Friday reminder to... Leave a review! If you like a place, or a service, or a company. The best (free) thing you can do is go leave them a 5 star review on google/facebook/yelp or wherever else they turn up.... It's a big ol' crazy world out there and nothing helps a small business like recommendations. I just left a 5 star review for my new podiatrist. Because these tootsies just got through a week of 8hr shifts in a bakery pain-free. I've struggled with chillblanes, cracked heels and ingrown toenails for years and after my second shift last week I could barely walk. Virginia saw me, listened to me, got on my level and gave me some solid and simple advice to take care of my toe woes. So I rated her. Personal service-based businesses like mine really thrive with good reviews, but a lot of people don't feel comfortable speaking publicly about seeking help. If you see a counsellor or coach and feel ok to talk about it, please do! Even if it's just to your friends and family, most of my business comes through personal recommendations and I know that's the case for a lot of others in the health space. Go leave your favourite peeps a review this weekend. Don't forget to look after your tootsies. If you like what I do please tell people so I can stop working in a bakery and focus on working for YOU

02.01.2022 LET US WORK TOGETHER. These words from Lilla Watson have been echoing through my head for years, since first hearing them via @hotbrownhoney in 2014. Honestly they blew my mind. The idea of 'helping' feels so good, but damn if Lilla didn't nail this concept about as succinctly as possible. These words have been echoing louder in the past few months. Starting this business in the midst of Black Lives Matter felt weird, perhaps wrong even. I know I have work to do, as we all do.... My first little step in what I hope is the right direction is to funnel 10% of my earnings directly to @childrensground who are doing the important work I don't yet know how to do. That's 10% straight up, not 10% out of my profits, not after I've paid myself. Even though that makes dumb business sense. Because I'm not here to earn big, I'm here to make a difference. See more