HEALTH COACHING
Wellness Resources
Are You Lost — Or Just Pre-Found? How a Heart-Mind-Body Coaching Approach Can Transform Your Health Journey
Difficult health news doesn't have to leave you stuck. A Heart-Mind-Body coaching approach gives you the map, the compass, and the courage to move forward. The News You've Been Dreading Picture this: you've just stepped out of your doctor's office after hearing the...
The Heart-Mind-Body Approach: What You Need to Know
It’s easy, especially for professionals used to setting goals and hitting targets, to approach health the same way — as something to manage, optimise, or tick off the list. But the truth is, wellbeing doesn’t work like a project plan. Real change happens when the...
Health Coaching In South Africa– Everything You Need to Know
Introduction to Health Coaching If you are eager to reach your health goals and you are curious as to how you make real, quality changes to your lifestyle, then this guide is for you. I’m really passionate about health coaching. I see how transformative it is for...
Upgrade your identity, and let it guide you
I’ve written about celebrating small wins, and how each win adds up to create big achievements. In this article, I’m unpacking another topic inspired by James Clear, a leader in the science of habit formation. This topic is all about identity. ...
Strategise now, fuel later
A frequently asked question from new clients is, “do you create meal plans?” And the most frequent reply is, “No.” This isn’t because I think meal plans are bad. The truth is, following a plan is incredibly useful. I like meal plans. A meal plan is a...
Small Wins, Big Changes
Most people believe that celebrating small wins is: At best, uselessOr worse, egotistical What’s true? Celebrating the small wins is key to progress. And what comes from progress, is big changes. How do we reach our goals? We show up, put in the effort and tick...
Lifestyle Diseases and COVID-19: Live from BBC News Africa
We're in the midst of the COVID-19 pandemic. Certainly, it’s motivated us all to take action to support our health. Online group exercise classes have exploded, 30-day reset diets are being tackled, and it seems like spending time in nature is a priority. Especially...
SLEEP
Wellness Resources
How to Harness Your Personal Energy Cycles
If you enjoy a challenge and like to get tasks done, you might be wishing for high energy levels throughout the day. Except, it’s naturally impossible. What’s more, if you extend yourself too far for too long, it can lead to burnout. That’s hard to accept for...
Strategies to Sleep Soundly – Live from BBC News Africa
““The best bridge between despair and hope is a good night’s sleep.”Matthew Walker Looking for strategies to sleep soundly? You're not alone if you've gone through waves of feeling "wired and tired". BBC News Africa contacted me to discuss sleep and the role it plays...
The Science Behind Cultivating a Good Night’s Sleep
What’s the science behind good sleep? How much sleep do we need and how can we become sleep experts in our own homes? This article will dive into the findings of a recent sleep study But first, why the interest? I’ve just spent a few days in the Cape Town...
Meditation: the Art and Practice
Meditation is a practice. One that is done regularly, with the intention of calming the mind, creating focus and building resilience. Life throws you ups and downs, and challenges that will test you. For instance, pain, physical or emotional; conflict with loved ones;...
The Pain of Sleep Debt
Sleep has a huge impact on our experience of pain, more so than we thought. There is pain to sleep debt. This article will unpack the science behind it and what you can do to help reduce your pain by improving your sleep. Let's set the scene Your alarm goes off with...
Seven Steps for Significant Sleep
“Sleep is God. Go worship.” ― Jim Butcher Sleep. An underrated gem. A time of rest, restoration, renewal and, more often than not, neglect. What follows, are seven steps for significant sleep. We’ve all gone through times where sleep has definitely not been a...
CLEAN EATING
Wellness Resources
Top 10 Items That Belong On Your Shopping List
In this article, I’m joined by Kaitlyn Czajkowski, nutritional therapist and fellow ADAPT health coach, as we share 10 items that belong on your shopping list. They’re nature’s superfoods - highly nutritious, very accessible and most importantly - great for your...
Master Your Food Cravings with 3 Specific Approaches
Many people report that when they start to eat clean - cutting out processed, inflammatory foods - they experience fewer cravings. But, cravings do happen, especially in the beginning of a lifestyle change. Your body is adjusting, and that takes some time. Either your...
The Ancient Secret of Intermittent Fasting
What views do we have on intermittent fasting? Is it as faddish as the South African flag covers for your car side mirrors over the 2010 World Cup? Or could it actually have lasting health benefits? In this article, I explore what intermittent fasting is, who it...
Auto-Immune Wellness
A client of mine woke up this morning, made breakfast, and was ready to start with work on Monday morning as usual. Fast forward 45 minutes later and you find him face down in his bed, napping. “What’s going on?”, he calls me to ask. This client is someone who has...
Bone Broth Breakdown
Eat your way to health You mention bone broth in a crowded room of friends. It’s followed by silence. And then a whole spectrum of views are thrown at you. Some are utterly irked by the idea of it and others would smile gleefully if you offer them a hot mug of it. I’m...
MOVEMENT
Wellness Resources
The Unspoken Benefit of Movement: Why to Prioritise it While Traveling for Work
When you’re traveling, your movement routine can easily take a back seat. You know that you can get back to it once you’re home and your fitness won’t be affected. But movement isn’t only beneficial for your physical health. In this article, I share an evidence-based,...
Scientifically Proven Benefits of Morning Movement
In this article, I unpack the scientifically proven benefits of morning movement. Why morning movement? We all know that movement is good for us. But, did you know that the time of day has a part to play in our wellbeing, too? I'll give you specifics on the best way...
MINDFULNESS
Wellness ResourcesAre You Lost — Or Just Pre-Found? How a Heart-Mind-Body Coaching Approach Can Transform Your Health Journey
Difficult health news doesn't have to leave you stuck. A Heart-Mind-Body coaching approach gives you the map, the compass, and the courage to move forward. The News You've Been Dreading Picture this: you've just stepped out of your doctor's office after hearing the...
Four Evidence-Based Ways to Reduce Stress
(That Most People Never Try) The end of the year is supposed to be joyful, but for many, it’s the month where everything intensifies at once: work deadlines, family expectations, social plans, emotional labour, and it feels like a "mad rush to the end". If your...
Why Rest Boosts Your Productivity (And Your Health)
Rest is essential for our wellbeing, relationships and health. However, there is another key benefit to rest which is often overlooked. In this article, I unpack why rest boosts productivity. Your calm mind is the ultimate weapon against your challenges. So relax....
The Last Time – A Perspective On Mindfulness
The Last Time A perspective on mindfulness; and the sacredness of time. Take a moment to think of all the things you will experience for the last time. Of course, the eventuality of death shows that at some point, everything will be done for the last time. But long...
Controlling your Catastrophizer
Suffering equals pain x resistance A few years ago, a good friend, let’s call her Leia, started on a journey of pain and suffering. It didn’t go away. She went from physiotherapists to doctors, back to physios and back to her general practitioner. Over 2 months,...
5 Quick Tools to Unwind
In my last blog post, Stress and how it uniquely impacts our health, I outlined the importance of stress reduction. If you’ve gone the extra mile for every other healthy lifestyle habit, but haven’t targeted your stress levels, you’re bound to be missing out on...
Stress and how it uniquely impacts our health
Photo by Aarón Blanco Tejedor Stress. There it goes, winding us up Stress can be our constant evil sidekick. We don’t realize it’s with us day in and day out. Sometimes, we even crave stress. Stress creates a natural high that you constantly seek. And when you do make...
5 Scientifically Proven Benefits of Gratitude Journaling and How It Will Change Your Life
Gratitude Journaling is a powerful practice Gratitude journaling is a time-efficient, powerful practice. Shifting our attention to what we are thankful for, as opposed to what’s missing, can make a huge impact on the quality of our lives. This article will outline the...
Meditation: the Art and Practice
Meditation is a practice. One that is done regularly, with the intention of calming the mind, creating focus and building resilience. Life throws you ups and downs, and challenges that will test you. For instance, pain, physical or emotional; conflict with loved ones;...
Monking around with Meditation
Monking around with Meditation What are our thoughts on meditation? I picture a bald monk practicing meditation hour after hour, sitting cross-legged on a stone cold floor. He comes out of a meditative trance with an aura of lightness and bliss. But surely sitting...