Nourish and Nurture: Creating Healthy Resilient People Before Crisis Hits

No matter how much willpower or discipline you can muster, there will be times when your mood will derail or at least limit your fat loss efforts.

In today's episode I chat about emotional regulation... what is, why we need to do it and HOW to do it.

I talk you through what I encourage clients to do - building their own self-soothe kit so that they can:

- reduce stress

- minimise emotional eating

- sleep better

- improve their energy and confidence

Take a listen and let me know what you think or send in your questions.

If you are interested in applying for coaching with me check out all the deets here www.nourishandnurtu.re/services

Enjoy, like and share this episode if you know someone who would benefit.

Coach Sarah x

We all know about the weekend mentality where come Friday night we have half checked out of our fat loss plan and efforts.

This can lead to yo yo dieting where we try to eat 'perfectly' Monday to Friday and then we go to town on the family pack of crisps Saturday and Sunday.

This episode covers how to see the weekend as a (more relaxed perhaps) extension of your week, where you can bring into the weekend those core habits that you diligently focus on during the week.

See the weekend as part of an entire 7 day period and while you can add more flexibility in the weekends it doesnt mean that you give yourself permission to dive into all or nothing ...or mindless...eating choices and behaviours.

Don't let your weekend become your weak-end!

If you want some free coaching on this or anything weight loss or well-being related, book a 15 minute strategy session with me via here https://calendly.com/nourishandnurtureni/discovery-call

Coach Sarah x

This is my 30th episode!? Thank you to my clients, listeners and followers who all inspire these podcast episodes.x

Are you struggling with sleep quality or quantity?

Is it affecting your overall vitality, mood or training/work performance?

If so this episode is for you - we delve into

- Why sleep is so important

- Hormonal disruption caused by sleep deficiency

- How to optimise sleep through nutrition

- How to have sleep success through environmental tweaks

- How to maximise sleep for mood and appetite management.

What are your Sleep hacks?

I have a free training on this if you'd like a copy - just DM me on Instagram or Whatsapp for your copy.

Because this is my 30th episode, I am giving away 5 FREE 15 minute coaching spots - DM me today on Instagram/Whatsapp to claim your free space.

For information or to apply to the Food & Mood Academy, click here, legends www.emotionalregulationcoaching.com

As always, thanks for listening.

Coach Sarah x

Ever panicked about going on holiday and what the consequences will be for your fat loss efforts?

Well panic no more! Check out my 12 tips on how to manage to both enjoy your holiday AND still stay connected to your weight loss and well-being goals.

If you want more tips on how to achieve sustainable fat loss while still having nights out and not becoming a gym bunny, check out my coaching programmes here www.nourishandnurtu.re/services.

As always, let me know what you think of this episode and share with anyone you think it would help.

Coach Sarah x

In this episode, I talk about how to optimise your physical and mental health using my food, mood and mindset hacks.

- I show you how to use nutrition to optimise your overall health and to help manage symptoms of perimenopause.

- How CBT and Mindfulness are great for significantly improving mood and mindset, which reduces cortisol levels...something very important in midlife, and at any stay of life.

- Training and movement recommendations based on the most recent research

Hope that you find it useful and would love to hear from you if you have any questions or try out any of the strategies.

I am here to support you in optimising fat loss and but so much more whether you are pre or perimenopausal. So if you are interested n how I coach and want to learn more, check out all the information here www.emotionalregulationcoaching.com.

Coach Sarah x

Today I am joined by Orla McDade, a Hypnotherapist and Hypnobirthing practitioner.

In this episode:

- Orla clarifies what Hypnotherapy IS and IS NOT.

- How it can work to bring about behaviour change.

- Why it can be effective for overcoming mental barriers.

You can reach Orla on Instagram and learn more about her coaching:

Running a special offer on my 90 day online course to optimise weight loss and well-being. If you want to become a lean, stress-busting machine in 90 days and drop 10-15lbs of body fat, check out the info and you can apply here ⁠www.emotionalregulationcoaching.com⁠, I have just opened up 3 spaces!

Coach Sarah x

Do you struggle with prioritise yourself, what you need, how you feel?

This episode explores why considering your needs is challenging and why when other things/people get in the way, your goals (including fat loss) can very much fall off the radar.

My hope is that this episode helps you to figure out why this is a challenge for you and what you can choose to do about it - if you give yourself some permission and flexibility to see what it is like to value your needs as highly as others' needs. If nothing else, do consider the costs of being all thing to all people - and try out some of the tips.

If you enjoy this episode I would love to hear from you and please share with someone who could benefit from it.

Thanks!

Sarah x

Is procrastination making you less productive than you want to be - in relation to fat loss, or any other plan or goal you have right now?

Often procrastination is just a fancy work for perfectionism and it can be quite debilitating...and definitely a barrier to sticking to any commitment to your health and well-being.

Today I dive into the types of procrastination that can occur during a fat loss journey, many of which I have experienced myself.

But rest assured I have some strategies for you to try out to reduce this tendency so that your weight loss and well-being success doesnt have to be delayed any longer!

If you are interested in applying for coaching, pop over here to find out more here

Thanks for listening! x

Erica Boys of Midlife Matters, who has a wealth of experience coaching women in midlife so that they can thrive, not just survive Menopause.

In this episode we dive into how to:

Spot the signs of perimenopause

What menopause actually is (when you know it has happened)

What post-menopausal challenges women face...and how to overcome those challenges.

Other Menopause resources:

Menopause NI Facebook group (for women in Northern Ireland)

https://www.instagram.com/menopausesupportn.ireland/

Menopause GP Dr Louise Newson https://www.instagram.com/menopause_doctor/

https://www.balance-menopause.com/

Consistency...we talk about it when trying to make any change in our lives and especially in relation to fat loss.

What we need to do is keep it simple, actionable and buildable.

Check out my 5 top tips for how you can achieve fat loss once and for all - and make the results stick around.

Stop overcomplicating fat loss and stop getting in your own way, you deserve better.

Would love to hear from you on here or on Insta to know how you are going to implement these tips.

If you are done with emotional eating, feeling frazzled with stress and poor self-care, let's have a (free, no-strings) chat and I can explain how my coaching will ensure you drop body fat but gain SO much more in terms of your mental health and confidence. Check out some of the women I have helped in the past year here www.emotionalregulationcoaching.com and the awesome weight loss and well-being wins they have had ...and have maintained.