“How to get the BEST out of this gift called life.”

Taking charge of your health and happiness is the most important intervention you can make and only you can make those positive changes.

I want to inspire you and give you the confidence to thrive and live a healthier, happier life. The way we live affects our health and wellbeing. We have the power to make such a difference to how we look and feel, you are what you eat and drink, and mental and physical health matter to live well.

We can improve our bodies and brains by changing what we eat and how we live. Eat the right kind of whole foods, fats and oils and you’ll lose weight, feel more energised and your skin will be more radiant.

I want us all to be the very best versions of ourselves, no matter what our starting point is and I feel very passionate about that.

Brain health, physical fitness, diet, nutrition, sleep, stress management and more all matter and help us to be content in the skin we are in. You can make a genuine difference to your health and wellness and make life so much better.

Diet

A massive body of evidence tells us that our diet and lifestyle choices can influence how our bodies respond to illness. It becomes especially important to eat more immune-supporting foods as you get older. Eat at least five servings per day of fruits and vegetables.

Switching to healthier fat sources, eating out less, and eating more fresh and unprocessed food and making good nutritional choices. Eat foods that help build healthy gut bacteria and avoid inflammation remember that your gut is your second brain.

Some of the healthiest foods for you and your immunity are expressed in an acronym called G-BOMBS, developed by Joel Fuhrman. It stands for Greens, Beans, Onions, Mushrooms, Berries, and Seeds. G-BOMBS are full of essential nutrients to help your body fight off illness.

Drinking water

The importance of staying hydrated should never be underestimated, and drinking 6 to 8 glasses of water or other non-alcoholic fluids daily is vital to stay hydrated. Our bodies need the hydration and our minds too.

There are at least 10 reasons why drinking enough water is important for our bodies, these include: Hydration: The Foundation of Health, Improved Digestion, Weight Management, Flushing out toxins, Radiant Skin, Energy Boost, Cognitive Clarity, Muscle Function, Joint Health and Mood Enhancement.

If you look after your body, your body will look after you!

Stress
Try not to internalise stress. By practicing daily stress-relieving techniques such as relaxation, prayer, meditation, deep-breathing exercises, and listening to music to combat the effects of stress hormones like cortisol, which predisposes us to abdominal fat and ailments. Just 5 to 10 minutes of mindfulness practice can profoundly affect your overall well-being.

Meditation
Mindfulness meditation has proven a positive practise. The physical effects on the brain when practised regularly helps reduce stress and the brain functions better by increasing memory. We have the power to slow this down and reverse our health with dietary and lifestyle factors that we can implement right now. Meditation can help to retrain the brain to work better and to not go down certain negative neuro pathways. Meditation reduces stress and increases memory. Find a place to sit quietly, even if it’s only for five minutes.

Exercise
The best time to exercise is early in the morning. Aerobic exercises such as running, swimming and cycling get extra oxygen to the brain and help build new brain cells. The brain secretes a protein during exercise which is the vital areas to learning and is important for long term memory. The best way to increase it is through regular exercise. Keep your body in motion and boost brain function at the same time. Even walking for 20 minutes a day will do it.

Keeping a variety in exercise is important too. When you change exercises, you can –
● Increase performance.
● Decrease injury risk.
● Maximise results.
By creating variation and changing exercises in your routine you can create more progress over time.

Prioritise Quality Sleep
Avoid chronic sleep deprivation. Aim for 7 to 8 hours of restorative sleep each night. Sleep regulates hunger hormones and helps maintain an efficient metabolism, making it an essential factor in your weight loss journey. Get at least seven hours of solid sleep to improve brain performance and energy for the next day.

Wondering what health and wellness coaches do?
After the completion of the Food Matters Certification Programme, I received my Nutrition Health Coach Training. As a professional health and wellness coach I inspire mindsets and routine changes that generate sustainable healthy lifestyles and improve well-being by implementing personal wellness plans. I am passionate about what I do and how I help people to achieve their health goals.

This includes the following:
● Accepting you where you are today.
● Doing the work that builds confidence.
● Creating a personal wellness plan.
● Setting realistic and achievable goals.
● Encouraging you to overcome obstacles and seeing them as opportunities to learn and grow.
● Building a supportive environment for success of happiness and wellbeing.

When focusing on what habits you’re creating and why they are important to you, can help you feel motivated and keep going, even when things feel hard. As you work towards creating healthier habits, you’ll have some good and some not-so-good days too, which is expected and perfectly natural when you’re making changes and developing different habits.

‘The key is to stay disciplined and keep going – even when things feel really hard, and you’ve had a slip.’

Three things to help you keep going when you feel like giving up.

1. Remind yourself why you want to create these healthier habits. If you’re not sure, ask yourself “what makes creating each of these habits important?”
2. Look at what’s working well and what needs adjusting. Then, make those changes.
3. Use and learn from people who are supporting you.

You can join me for a four week Health and Wellness Programme, where you will learn how to create sustainable and healthy habits to encourage living a happier and more positive life both physically and mentally. Over these three workshops, the aim is to apply simple and effective ways to be better than before. You can make a genuine difference to your health and wellbeing and make life so much better.

These programmes are designed to encourage and help challenge you every day and maintain positive habits. Flexible coaching and support are provided to fit around your commitments. The programmes are suitable for any adult who is keen to improve their health and vitality, lose weight and feel their best by committing to a few simple lifestyle changes. By being in control of your life, this can lead to a happier mindset and longevity.

What’s included –

• Health & Fitness Analysis.
• Health programme to suit your lifestyle and fitness levels.
• Weekly catch up to assess your progress.
• Support, Motivation and Health Tips.
• Continuation Plan.

Special Introductory Price £30 Per Programme. (Limited Places Available.)

To sign up to our health and wellness coaching course, or make enquiries click on the link here Health & Nutrition Coaching Programme

● Individual Coaching Plan 1 – Time to Rethink What You Eat
Individual Coaching Plan 1
Four-Week Health & Nutrition Programme
April Week 1) 8 – 14 Week 2) 15 – 21 Week 3) 22 – 28 Week 4) 29 – 5

● Individual Coaching Plan 2 – Mindfulness to Boost Brain Power
Four-Week Health & Nutrition Programme
Individual Coaching Plan 2
July Week 1) 8 – 14 Week 2) 15 – 21 Week 3) 22 – 28 Week 4) 29 – 4

● Individual Coaching Plan 3 – The Key to Getting Fit is Variety
Four-Week Health & Nutrition Programme
Individual Coaching Plan 3
October Week 1) 7 – 13 Week 2) 14 – 20 Week 3) 21 – 27 Week 4) 28 – 3

And if you’d like to sign up to our monthly newsletter for more wellness tips, offers and inspiration click on the link here Signup | Zen Pamper

Thank you for reading, please share with a friend or someone else you think may benefit or be interested in this programme.

I look forward to meeting you and being your coach for support and motivation.

Thank you and best wishes

Zoe