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sarahlizking

🤸‍♀️ Trainer | Coach | Speaker
🎧 Holistic Health Radio Podcast
🚫 No BS approach to health & fitness
🤓 Science, not trends
💯% Fad-free

NEW PODCAST: Exercise for all bodies with Sarah Ha

NEW PODCAST: Exercise for all bodies with Sarah Harry from @bodypositiveyoga
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I'll be the first to admit that my foray into fitness was purely driven by a desire to change my body.
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I was obsessed and my workouts were punishing. I had no concept of balance and I was incredibly fatphobic.
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It's probably fairly accurate to say that many of us start exercising because we believe it will change the way we look, and consequently the way we feel if we align more closely with society's thin ideal.
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However, the grass isn't always greener in a smaller body. Especially if your relationship with food, movement or your body is compromised in the process.
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So how do you strike this thing called BaLaNcE and transition towards joyful movement?
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Choosing movement based on how you want to FEEL rather than chasing one particular look is something I myself started to focus on when healing my relationship with exercise.
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I even took a complete hiatus from the gym and working out for a year! But living in a smaller body made this easier - I never experienced any shaming from others like many living in larger bodies do.
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Although we're making strides forward, the fitness space has a way of marginalising those who don't fit the mold, meaning many miss out on the amazing benefits of movement.
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I firmly believe that exercise is for everybody and movement can be such an incredible way to build confidence because you begin to experience all the amazing things your body can DO!
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In this week's podcast we expand on this very topic with Sarah Harry from @bodypositiveyoga where we discuss creating inclusive movement environments, the importance of language used within the fitness space, how to find joyful movement (even if you're not a natural born exerciser) and so much more!
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Click the link in my bio to listen to the full episode on iTunes and Spotify❤️

Double tap ❤️ if you've ever lost your fitness

Double tap ❤️ if you've ever lost your fitness mojo?
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Lately I've been feeling pretty ho-hum about my health and fitness - not that I don't care about it - just that I feel a bit stale and blah.
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And I know you’ve probably felt like this at some point too.
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It's the most common pitfall my clients fall into once the wave of motivation from their new years goals wears off and their left wondering 'how do I get my mojo back?!'
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Here are a few of the things I do for myself and with my clients to help them get back on track:
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1️⃣ DON'T PANIC: let's be realistic here - it's impossible to feel motivated 24/7, so don't panic if the spark has worn off.
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2️⃣ TAKE A MOMENT TO REFLECT: what's going on in your life at the moment? Is there a source of stress that you need to address that may be contributing to your lack of mojo?
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3️⃣ THINK OF MOVEMENT AS SELF-CARE: a lot of the time when we feel 'blah', exercise is the last thing we feel like doing because we're tired, or moody. However, movement can help you start to feel more energised and boost your mood so start to think of it as self-care.
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4️⃣ CHOOSE SOMETHING YOU ENJOY: or try something new! A mix of cardio and strength activities is best to keep your body in balance.
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5️⃣ WAKE UP EARLY & GET IT DONE: this way you don't let competing commitments get in the way.
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6️⃣ START BELIEVING IN YOURSELF: self-doubt sucks the joy out of life, so counter those negative thoughts and believe that you are capable of anything if you put your mind to it.
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7️⃣ JUST START: action builds motivation. You won't always feel ready so just begin by starting small and being consistent.
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8️⃣ GET SUPPORT & ACCOUNTABILITY: those who have support from a coach or community are more likely to stick to their goals. This is why I check in with my online personal training clients daily.
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9️⃣ CELEBRATE WINS ALONG THE WAY: don't forget to give yourself a high-five for getting started again. Even if it's just doing one thing this week, it's important to celebrate each step forward.
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Comment below if you needed to hear this today👇

I know this is kind of radical, but what would it

I know this is kind of radical, but what would it feel like to give yourself the love you so freely give to others?
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Taking care of your here and now body can often be the first step in repairing your relationship with food, exercise and your body image and is a common thread through this weeks podcast with @iamjesssanders which just dropped🎤
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Jess is an author and expert in helping us love our bodies more for what they can do instead of what they look like and her books “Love Your Body” and “Me Time” are the gentle nudge we all need to embrace self-care and own our worth for how unique we all are.
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To listen to the full episode with Jess head to the link in my bio👆
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Happy listening🎧❤️

READ THE CAPTION👀 The true cost of being TOO le

READ THE CAPTION👀 The true cost of being TOO lean/not eating enough:
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10 years ago I entered a bikini contest within a bodybuilding show which required an extremely lean physique. To me it was straightforward - just follow the meal plan, train hard and you'll be smiling on stage in 12 weeks.
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Not so fast
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There's a true cost of being leaner than your body naturally wants to be, which very few talk about, so today I'm going to run you through a few I’ve personally experienced including:
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1. FOGGY THINKING
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2. SLOWER METABOLISM - you may also notice you are more constipated. Fun times.
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3. AMENORRHEA & LOSS OF LIBIDO - your body is preserving energy for essential functions so sex and sex hormone production tend to be less of a priority.
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4. UNPREDICTABLE MOOD SWINGS
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5. DECREASED STRENGTH & PERFORMANCE - aka your workouts suck more than usual
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6. FEELING COLD ALL THE TIME - eating less, and also having less body fat makes you feel the cold more often.
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7. SOCIAL SACRIFICES - you'll probably have to commit more time to train, prepare/eat specific foods, and sleep so your relationships and social life can definitely take a hit.
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8. PREOCCUPATION WITH FOOD - another way your brain tries to keep you from starving is to increase your drive to eat.
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9. IMPACTS RELATIONSHIP WITH FOOD & EXERCISE - I honestly used to think having abs would make me happy, but when I was my leanest, I was also my most disordered, lonely, and unhappy self.
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If you are naturally very lean (which some people are!) this is NOTHING against you.
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It's just a word of warning for everyone else pursuing a body type that is often unachievable and unsustainable for where their body wants to be.
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My greatest hope is that instead of chasing a specific 'look', you chase a daily feeling of finding joy in movement, nourishing your body, and taking care of that beautiful mind of yours.

Stepping into the weekend like🤸‍♀️ . Supe

Gentle reminder. Leave a ❤️ below if you agree

Gentle reminder. Leave a ❤️ below if you agree👇

This excited for today’s podcast guest!!! . New

This excited for today’s podcast guest!!!
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New episode of Holistic Health Radio just dropped with @glennmackintosh where we talk about his new book Thinsanity as well as his time on the biggest loser.
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Honestly guys, this is one of my favourite episodes! Glenn has so much charisma for the work he does and it shines through in this interview where we dish out some useful tips that will help you get off the fad diet merry go round and finally create healthy habits that help you reach your goals.
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Click the link in my bio for the full episode❤️

There's a secret that the diet industry never want

There's a secret that the diet industry never wants you to find out and it's this:
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You don't need 99% of the things they are trying to sell you to be healthy or reach your fitness goals.
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In fact, you can be a very healthy human while consuming all the things they actively tell you to avoid!
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There's so much fear-mongering around sugar, gluten, dairy, carbs, GMOs and a billion other things, but most of the time it's marketing hype in order to get you to buy into some other product or service.
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So let's clear something up: all foods fit within a healthy diet.
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You are 100% allowed to consume the foods that you enjoy, that support your health and that make you feel good without needing to put a label on it.
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And you don't need to justify what you eat or even what you don't to anyone else.
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If, however, you are still struggling to include foods you once previously enjoyed or have lingering food rules because of diet culture, I invite you to ask yourself the following questions:
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1️⃣ Where did I learn this?
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2️⃣ Do I know if it's true? How do I know?
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3️⃣ What are 3 alternatives to what I believe to be true?
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Always know there is extra help out there to help you find food freedom again.
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It's what I do every day as an intuitive eating counsellor and health coach! And there are also so many amazing dietitians that do the same.
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Let's make 2020 the year we find balance with food and realise that health is multifactorial not simply a number on a scale or how much exercise we do.
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What food beliefs do you still have that are holding you back? Comment below and share your experience❤️

Whenever I hear a trainer use the word "functional

Whenever I hear a trainer use the word "functional training" or see it promoted in a class the first thing I think to myself is "yeah cool, functional for what?!"
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The terms ‘functional training’ and ‘functional exercise’ are extremely vague, and are often interpreted in many ways, but are rooted in rehabilitation and exercises that reflect and help us perform actions of daily life like:
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A squat to help you get up and down out of a seat.
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A hinge to help you pick things up off the floor.
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A lunge so you can reach down and tie your shoe.
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And these are all great!
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Functional training can also have specificity for increasing sports or athletic performance.
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However, a lot of the "functional" exercises I see belong in the circus and NOT on the gym floor.
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Sure it might be fun to do a reverse curtsy lunge on a bosu into a burpee overhead press kettlebell swing - but it's not functional.
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And sometimes it's a bit dangerous as well.
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In my opinion, if you want to do the fun circus like looking stuff (not that I would prescribe it, but hey, you do you), it's really important that you master the primary movement patterns first including:
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Gait (aka walking, running, sprinting)
Squatting
Hingeing
Lunging
Pulling
Pushing
Pressing
Twisting
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The cool thing is, there's a HUGE amount of variation you can do with the above movement patterns that are truly functional and don't put you at an increased risk of injury.
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I'm so on board with getting people moving and love that we have more variety than ever, but let's keep our bodies safe and focus on patterns that actually help us thrive in everyday life - not ones that just "look cool" for Instagram.
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📸 @marceauphotography

I wrote this poem in one of my old journals. It’

I wrote this poem in one of my old journals. It’s from 8 years ago when I was in the depths of recovery.
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It was the gentle reminder I needed that my body was not the problem, it never was, it was my mind I needed to change.
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Every now and then I go back and read it.
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It still speaks powerfully to me on those days I struggle with my own body image, like we all sometimes do.
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And it instantly makes me feel at peace.
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Let’s me settle back into my body. This home of mine that allows me to do so much.
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It’s the voice that says: brave girl, promise me you’ll never shrink yourself to fit into places and situations you’ve outgrown.
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And with a deep breath I find my way back to myself, my heart, my path❤️

Happiness is...⠀ ⠀ Not having to set an alarm

Happiness is...⠀
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Not having to set an alarm for the next day⠀
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P.S. my relationship status is pj's, netflix and ice cream🍦and I'm not even mad about it🙃

This year instead of cutting things out, let's add

This year instead of cutting things out, let's add more good stuff in
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By adding in positive and enjoyable habits the focus shifts from weight loss to true wellbeing
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It becomes less about what you could lose, and more about what you can gain.
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Things like: More scenic walks with yourself🌿
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More mindful conscious eating🙏
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More undistracted tech free time📵
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More home cooked dinners🍝
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More books, learning and self-development🤓
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More fun with friends and loved ones🥳
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More strength or a new skill🏄‍♀️
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More plant based meals🥦
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More body love and respect🥰
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Health and happiness is not about shrinking yourself, your food choices or your life, it's about expanding them.
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What are you committed to doing more of this year to become the best version of yourself?

For a long time I thought recovery was about becom

For a long time I thought recovery was about becoming a new person, until I read this quote which resonated deeply with me:
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“𝘔𝘢𝘺𝘣𝘦 𝘵𝘩𝘦 𝘫𝘰𝘶𝘳𝘯𝘦𝘺 𝘪𝘴𝘯'𝘵 𝘴𝘰 𝘮𝘶𝘤𝘩 𝘢𝘣𝘰𝘶𝘵 𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨. 𝘔𝘢𝘺𝘣𝘦 𝘪𝘵'𝘴 𝘢𝘣𝘰𝘶𝘵 𝘶𝘯-𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘪𝘴𝘯'𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘺𝘰𝘶, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘣𝘦 𝘸𝘩𝘰 𝘺𝘰𝘶 𝘸𝘦𝘳𝘦 𝘮𝘦𝘢𝘯𝘵 𝘵𝘰 𝘣𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘧𝘪𝘳𝘴𝘵 𝘱𝘭𝘢𝘤𝘦.”
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So much of recovery and stepping away from diet culture is about unlearning all the toxic messages and beliefs about yourself that perpetuate disordered behaviours and deep self-loathing in the first place.
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Personally I believe that the unlearning never really stops, because every day we are faced by new versions and interpretations of what we’re “supposed” to be.
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We live in a world obsessed with thinness, unachievable beauty standards, and “healthy living” to-do lists that most of us can never live up to.
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For most of my life I feel like I failed what I “should be” in society’s eyes and it destroyed me.
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But I’ve learnt that the only thing I really “should be”, is ME
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🦋❤️

Am I right or am I right?! . Honestly it’s 2020

Am I right or am I right?!
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Honestly it’s 2020 and time to break up with quick fixes and ex’s that promise the world and deliver nothing.
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You deserve better than that.
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In fact you deserve unlimited amount of love for yourself, the body you live in, and your relationship with food and exercise.
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And that means breaking up with traditional methods of dieting which only deprive you, perpetuate the binge-restrict cycle and promote disordered thinking around food and moving towards a more flexible inclusive approach that focuses on increasing your knowledge of nutrition and listening to your body.
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Like all good relationships, you want this one to be long term.
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Here are a few easy ways to help you get started:
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1️⃣ SPRING CLEAN YOUR SOCIALS - unfollow accounts that promote unhelpful diet messages, trends, or make you feel bad about yourself
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2️⃣ THROW OUT THE RULE BOOK - instead choose the foods that you enjoy, make you feel good and keep you energised
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3️⃣ BE KIND WITH YOUR THOUGHTS - change is inherently hard and we all have bad days. When negative thoughts about your body come up ask yourself “where did I learn this? Is it kind or helpful?” If not try to replace it with something more compassionate
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4️⃣ GET SUPPORT - hire a coach to educate you on nutrition and enjoyable movement to help you reach your goals without obsession or heartache.
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5️⃣ IF YOU FALL DOWN DON’T BEAT YOURSELF UP - the allure of quick fix diets are sexy sometimes, especially if you’re still feeling uncomfortable in your body. If this happens, don’t beat yourself up.
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Simply understand that there is another way, and start to explore a more mindful approach like the one I advocate for on this page.
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If you need help with any of the above feel free to send me a DM or chat about coaching. Always here to help❤️

NEW PODCAST: How To Deal with Climate Anxiety🌏

NEW PODCAST: How To Deal with Climate Anxiety🌏 & the Psychological Impact of Extreme Weather Events
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The Australian bushfires have hit our communities hard, and many of us are left wondering what to do and how to cope whether we are personally affected or not.
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Today on the podcast I'm joined by psychologist Amy Kate from @themindfulcollective to discuss the topic of climate anxiety, coping in a crisis, and the psychological impacts of extreme weather events.
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Our mutual love for this beautiful country really shines through in this episode, which is filled with practical tips for looking after your mental health, and how to shift from a sense of helplessness and overwhelm to mindful action
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Link to the full episode in my bio❤️
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P.S. screenshot and share the episode on your stories when you listen😘

In times of crisis self-care can feel futile and s

In times of crisis self-care can feel futile and selfish. But it’s not.
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The definition of self-care is “the practice of taking an active role in protecting one's own well-being, in particular during periods of stress.”
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In Australia we are all feeling stressed and while we take action to help our country, it’s people and it’s animals, we must not forget about ourselves.
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At this moment it’s about self-care that makes sense, which might look like the following for you:
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1️⃣ Taking care of your basic needs from what you have available to you. My hope is that supplies of food, personal hygiene products and shelter are available to those who need it most very soon. You can help this situation by donating to @foodbankaus if you feel called to do so
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2️⃣ Crying. It’s normal to feel sad. We are facing an incredible atrocity and I myself have cried on many occasions. It shows you care and you are human.
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3️⃣ Talk to someone. A friend, a family member, or even calling @lifelineaustralia if you need to
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4️⃣ Sitting in silence with someone. Sometimes talking isn’t for everyone, but don’t isolate either. It’s ok if you just need to “be” and do that with somebody next to you.
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5️⃣ Keep a routine. Your mental health matters too. Keeping a semblance of normality with your own routine can help us better deal with stressors. Do some movement, make sure to eat and drink and get some sleep too.
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6️⃣ Feel your feelings. If anger comes, let it, if happiness comes, let it. There is no right or wrong.
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7️⃣ Meditate, breathe or pray. When feelings get too overwhelming this is a great time to practice a mindful behaviour. A calm mind is a great act of self-care.
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8️⃣ Give or receive hugs. There is great strength in human touch and connection.
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9️⃣ Give and help others. But only if you’ve given adequately to yourself first.
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This list is not exhaustive, but just a gentle reminder that you matter and to please look after yourself in whatever ways you can.
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Australia needs you🇦🇺
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Each and every one of you.
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Take care of yourself and each other❤️

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