It has happened!! Today I took the first step in launching my new Health Coaching Business - Empowered Mind and Body Coaching.
My personal journey over the last few years has provided me with some amazing self-development and led me to my true passion and the journey that I’m about to embark on.... that is to help others create positive lasting changes in their lives to allow them to live their best life!
I will be slowly building up my business whilst teaching full-time. I plan to offer a program consisting of one-one coaching with a few other things in the pipeline. I am keen to really focus on teacher wellbeing as I know there is a massive need for supporting educators with the increasing demands, and having worked in education for 17 years I understand the complexities involved, however I will not be limited to just teachers.
My coaching (although it will be client-driven) will be based around the following - food and digestion, gut health, developing a strong mindset, balancing hormones, minimising stress, overcoming fears, maintaining weight and body composition, goal setting and habit change.
If you would like to follow my page on Facebook please do, it is called Empowered Mind and Body Coaching and feel feee to share it with your friends 🙏🏻 For further information, either comment or PM through my FB page.
Yours in Health, Tracey
Same words, different order = different meaning ***Disordered Eating*** - Skipping meals because too busy to eat - Following trendy diets - Avoiding certain foods because of cultural messages - Blaming certain foods for weight changes - Unhealthy relationship with food - Can lead to eating disorder ***Eating Disorder*** - Psychological illness defined by several factors and behaviors - Intense fear of gaining weight - Severe distress and concern about body shape - Generally triggered by a combination of biological, psychological, environmental factors - Can be life threatening
I was thinking about this yesterday as my workplace wellness challenge is for employees to cut out all sugar for the next 2 weeks. One person asked me why I am not participating and although I didn't feel like it was the right moment to go into my history of eating disorder, I shared that restriction of a food item can lead to disordered behaviors for me. She nervously laughed and said she "good for you". I wanted to respond, "yes, it is good, that I am not letting a workplace wellness challenge to trigger eating disorder behaviors."
"SHINY HAIR IN THE SUN"
ORIFLAME MILK & HONEY GOLD SHAMPOO, CONDITIONER & HAIR MASK ...
I have dry hair and with the slightest change in weather, they get more frizzy & unruly. I always make sure to oil them before washing but it doesn’t seem to work all the time. This is the reason why I always go through shampoo & conditioner for dry hair. I have been using Oriflame Milk & Honey Gold Shampoo, Conditioner & Hair Mask for more than 1 months now and enjoying the results. The range has milk & honey extracts from organic sources. ..🍯
The Oriflame Milk & Honey Gold range has shampoo, conditioner & hair mask. The packaging is quite luxe and sturdy.
" Milk and Honay Gold Shampoo "
Luxurious, intensively nourishing shampoo infused with organically sourced extract
Creamy shampoo with organically sourced ingredients _ nourishing Milk proteins and moisturizing Honey extracts,gives luxurious foam with exquisite fragrance.Gently cleanses and nourishes hair, leaving it shiny and healthy-looking..
" Milk and Honey Gold conditioner "
Rich conditioner with organically sourced ingredients- nourishing Milk proteins and moisturizing Honey extracts, healthy looking and shiny hairs
Delightful texture and refined fragrance..
" Milk and Honey Gold Hair Mask "
Indulge in a luxurious hair mask with shimmering Gold pigments. Providing intense nourishment derived ingredients Milk,Honey and Wheat..
Hair is left healthy, shiny and easy to manage..
0 6an hour ago
If the only prayer you say today is thank you, that’s enough. 🙏🏻💝
Protein pacing involves eating an optimal amount of protein at regular intervals throughout the day — not just at breakfast, lunch, or dinner. “What we are finding is that the timing of when you provide nourishment to your body, using protein as the anchor, is critical to our overall health and physical performance,” explains Paul Arciero, DPE, director of the Human Nutrition and Metabolism Laboratory at Skidmore College in Saratoga Springs, N.Y.
He notes that protein pacing isn’t just for pro athletes; it’s beneficial for everyone. A 2014 study in the Journal of Applied Physiology, for example, demonstrated that protein pacing, both on its own and paired with an exercise program, is an effective method for reducing fat and overall body mass in overweight and obese adults.
So in summary: Right type (Quality) ➕Right Amount (Quantity)
➕Right Frequency (Timing)
1. 4-6 High Quality protein-based mini meals per day
2. Evenly spaced every 3-4 hours
3. 20-40 grams of protein at each mini meal
4. First meal within one hour of waking
5. Last meal within two hours of sleeping in the PM
Use Pantones colour of the year 2019 'Living Coral' in your bathroom 😊 😉
1 212 hours ago
What thoughts come to mind when you see this picture of my breakfast from yesterday? **Swipe 👉🏻👉🏻** Do your thoughts fall more into the 'rule' or 'principle' category? I've discussed rules vs principles in previous posts but with the New Year in full swing it's come up a lot in client sessions so I think it's time for a refresher.
Rule (noun): Set of explicit or understood regulations or principles governing conduct.
Rules are 'breakable', can be rigid and therefore leave you feeling guilty if you don't follow them. A food rule could sound like:
- Avoid all added sugar
- Gluten & dairy are bad for you
- Your coffee creamer better be healthy AF, too
- Don't eat after 8pm
- Avoid 'white foods' for weight loss
Principle (noun): A fundamental truth that serves as the foundation for a system of belief or behavior.
Principles are more flexible, gentle and are intended to guide informed decisions. A food principle could look like:
- Pairing carbs with protein and fat gives me lasting energy and focus
- Fiber keeps me fuller longer and helps digestion
- Coffee is really satisfying in the morning, no matter what f'ing creamer I use
- Choose a variety of foods to get a variety of micronutrients
See the difference? Does reading the 'rule' vs 'principle’ picture feel different? To me, the principle based eater seems like they have way less stress and way more satisfaction from that meal.
Check yourself, how many of your decisions are guided by rules? How many of those rules conflict and leave you feeling confused, frustrated and feeling guilty when you jump ship?
If you're more rule than principle oriented, challenge yourself to unsubscribe from rules and clearly define YOUR principles.
4 482 hours ago
Want to use Pantone Colour of the Year, Living Coral in your bathroom? Pair it with turquoise or blue for a vibrant contrast 😍
1 212 hours ago
We have a few design ideas to help you create your very own 'Living Coral' bathroom 🐠
Dreaming of Scotland on this brisk morning. There is something about the way the sky holds the light there. Whatever the weather, the lochs are magical. When it’s grey, they look like they are made of mercury. Experience it for yourself and join @gail_loveschock and I on the banks of Loch Long 1st-6th June 2019 for Gail’s first solo retreat, Whisky Made Woman. All details can be found using the link in my bio.🏴
WARM UP YOUR WEDNESDAY EVENING! We are here to inspire you with one of our hearty dinner recipes from our Farmacy Kitchen Cookbook.⠀
Comment below your favourite plant-based meal and INSPIRE OTHERS TO BRING PLANTS TO THEIR PLATE 💚🌱 | #Farmacy#Veganuary#FromPlantToPlate⠀
4 853 hours ago
These peanut butter cacao oat cookies are my absolute favourite snacks to make 😋✨. I don’t think anything can beat peanut butter and chocolate together, who else agrees with me 🤗? The bursts of cacao nibs sprinkled throughout add a wonderfully crunchy texture and an extra chocolate flavour. I love making these cookies, especially when I have super spotty ripe bananas, as they are the perfect on the go snack especially paired with fresh fruit. They keep me fuelled and energised in between meals and are honestly so simple to make created out of wholesome ingredients. All that they consist of are rolled oats, banana, peanut butter, cacao powder, and cacao nibs – that’s it! If you are looking for a sweeter cookie, you can add a dash of sweetener of choice such as coconut sugar, dates, maple syrup, stevia, etc. Let me know what your favourite snacks or wholesome baked treats you like to whip up in the kitchen below 💛✨↡.
Last nights COLOURFUL Mexican fiesta was something else. Having a chef for a brother has it’d benefits @foodthrills 🥕🙌💃 🌮. -
Why is variety important?
I’m sure you would hear this all the time and hear how it’s important to eat a rainbow 🌈. But why??
- Eating a range of different foods provides you with a wide range of different micronutrients for example; red/purple and blue foods are rich sources of antioxidants which help fight free radicals in the body, orange and yellow foods are rich in vitamin c and carotenoids which are converted into vitamin a (remember being told carrots make you see in the dark🥕 this is due to carotenoids being great for eye health) and Green veggies are rich in vitamin A & C and a good source of calcium. - Your are more likely to be complaint with your healthy eating because it’s not boring!! No you don’t just have to eat steamed broccoli and chicken to be healthy. Think of ways to change your every day meals to a healthier version; sweet potato nachos, zucchini pasta, cauliflower rice etc - It adds more flavour to your food as well as being more inviting. Don’t forget we also eat with our eyes. -
What made you feel good today? Maybe it was exercise or making someone smile or ticking off a to do list.
Sometimes you need to take some time out for yourself and do something that makes you feel like you stepped out of a salon.
Well that’s exactly what I did today. Nothing like a freshen up at your local hairdressers to make you feel good.
Since moving back to Wanganui I’ve been wearing multiple hats and splitting my time between different commitments. It catches up with me every now and then and at times causes an overwhelming feeling of self frustration.
I have to remind myself that it’s okay to say no or prioritise my business or to exercise or to leave a party early to sleep (I’ve always been an active relaxer but am finding lately that I’m also craving getting back in to yoga).
How do you juggle life? How do you relax or make time for yourself? 🙏🏼
In the new HairLine Product of #ViaVeta, Glycerin is used as one of the main components because Glycerin is so good at absorbing water so makes it and excellent ingredient to use for any kind of hair and skin products. it moisturizes the hairs and skin and make a nourishment especially to dry hairs.
If you have an itchy scalp, as most will experience it during cold seasons, it's all because of a dry skin, applying glycerin over the scalp on a regular basis offers a relief to the itch. Dandruff and hair slip-ends are also other problems that can be cured by this important ingredient of ViaVeta Shower Gels.
When I asked my students for some testimonials for our Nourish & Nidra evenings I was blown away by the emails that came back. I'm truly grateful that what I do makes a difference in peoples lives.
Here's what Stef had to say:
Nourish & Nidra - Relaxation and healing for the soul 😌 I really enjoyed the way you led the nidra and yin and the wonderful way you set up the space and the lovely warm welcome...tea and biccies at the end just topped it off beautifully...it was lovely to have the chance to talk a little with others. Thank you so much for what you do! ~ Stef Cormack
If you'd like to find out for yourself we still have a few places left on our next Nourish & Nidra on Fri 1 Feb. Link in bio but any queries email me direct as I'd love to hear from you - [email protected]
3 165 hours ago
Our Super yummy Fava bean Puffs are the perfect snack 😋
1 225 hours ago
Our Super yummy Fava bean Puffs are the perfect snack 😋
Dinner was inspired by national pie day here in NZ (because everyday is a celebration of something 😉).
Shepard’s Pie Recipe 👉🏼
1 brown onion (chopped)
1 tsp garlic (crushed)
1 beetroot (grated)
1 carrot (grated)
2 big handfuls of spinach
1kg beef mince (browned)
1 punnet of tomato paste
1 can diced tomatoes
1 tsp cumin
Shake of chilli flakes
Powdered beef stock
Salt & pepper (throughout)
Extra virgin olive oil (EVOO)
2 kumara (grated, chopped & boiled)
Top with your cheese of choice I used mozzarella tonight
Pop in oven for 20mins or until golden 😋
some of y’all are so quick to make people feel weak for being loving and forgiving, but even QUICKER to run to them when your life is going down the drain. Don’t slap the hand that helps you up. Don’t talk down to the ones who been there through it all. Water is scarce, if you got it, you’re B L E S S E D 💗 #nourishment#forgiveness#loving#encouragement
5 367 hours ago
I absolutely love this from @drjoshuawolrich 👌🏽🙌🏼 We are so terrified and obsessed with weight gain that we don’t realise that we could actually be healthier and happier. Your body naturally stays at a certain weight (give or take a few kilos throughout the month) and learning to nourish our body and trust our body means our body is able to naturally stay at a weight that is healthy for us that allows us to breathe, live, speak, love, digest, reproduce, and be happy 💕
| FARMACY BAKES COMPETITION 🎂| We want to celebrate and congratulate all those who have made it through Veganuary so far by giving you the CHANCE TO WIN one of our delicious special occasion cakes 🍰💚 Did you know that all our cakes are 100% plant-based, organic, chemical and refined sugar-free, THE PERFECT ANTIDOTE TO YOUR SWEET TOOTH!
Comment below and tag the friend who is loving Veganuary for your chance to win! | #Farmacy#Veganuary#FromPlantToPlate
Vegetarian buckwheat pasta 🍝 .
This has been my lunch for the last few days! Buckwheat pasta is high in fibre and is a great gluten free wholegrain! It is also very high in protein hence why I made it vegetarian! 😊 for the sauce I blended an 1/8 cup of mixed nuts, 1/8 cup of soy milk, 1/8 cup of olive oil + some grated parmesan cheese (could use nutritional yeast for vegan 🌱) Cooked the pasta, fried some veggies in olive oil, then added the cooked pasta & the sauce to the veggies, then added paprika and chilli flakes! The nuts, soy milk & parmesan combo make it so creaaaamy 😍 and you could definitely be creative with flavours, like adding garlic to this would be 🤩🙌🏻 👌🏻healthy sure doesn’t have to be boring! ☺️
7 1067 hours ago
words that are, just..so healing.
36 122712:33 AM Dec 28, 2018
How do I tell the difference between "needing rest" and "just being lazy and not feeling like working out?" A wonderful question DM’d to me this afternoon.
Here are my thoughts:
1️⃣ Take time to explore what and how you define laziness.
2️⃣ Practice removing negative words/context you may have with the word “lazy”.
3️⃣ Relentlessly practice compassion as you entertain whether you’re doing the “right” thing for your body
4️⃣ Reassure yourself that in most scenarios you are more of an expert than you realize.
5️⃣Then finish with this reflection, does your definition of “lazy” actually resemble rest?
Settling into stillness can be largely uncomfortable, partly because it’s new. It’s different. Different, can scary, but also extremely essential.
P.S. Low motivation or a lack of interest is typically a result of exercise being too stressful on your body or not enjoyable. You can opt for rest days OR try something entirely new.
5 14612 hours ago
When was the last time you tasted your food? I know, that sounds crazy; if you eat it, you taste it, right? I’m going to ask again... when was the last time you *tasted* your food. •
The last time you ate blueberries did you notice how they pop and then squish in your mouth, or that they are both sweet but clean on your tongue? The last time you ate turmeric did you pay any attention to the warm seeping it sends through you after it is swallowed? Have you ever eaten spinach and as you were chewing you could *feel* the vitamins reaching your eyes and skin? When was the last time you experienced your food? •
Food can bring pleasure. Joy, comfort, strength, renewal... if you allow it. But if you come to your chair obsessing about your hip bones, or the to do list, or being to your next appointment in 30 minutes... you are denying yourself a primal pleasure. To taste. To experience. •
Your Mother Earth grew that nourishment and all of its intricate flavors. Don’t deny yourself her gift. Don’t deny yourself the simple pleasures or you’ll find yourself unable to enjoy the grand ones. #bellamundobirth#bellamundoliving#warriorwomen#goddesses#iamthegoddess#eatrealfood#eatforpleasure#nourishment#notconsumption#slowdown#taste#experience