Many office workers suffer from sedentary lifestyles, constant stress lifestyles and a lack of sleep. These are related to one another and may lead to serious health conditions as well as severe back problems.

Prolonged inactivity, stress and lack of sleep can increase lower back pain. As the pain increases, many people reduce movement, resulting in even more back pain and aggravating the cycle of inactivity and back pain recurrence.

From physical ailments, to impacting mood, memory and relationships, chronic pain can have a huge impact on your quality of life. 

In this episode I share highly effective lifestyle changes that will help you eradicate your back pain so you can gain your life back.

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
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• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 
• Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/ 
• If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

Constant stress and anxiety can have an adverse effect on your mental wellbeing and physical health.

Practicing self-care cuts down the negative effects of stress. It produces positive feelings, which boosts motivation and self-esteem leaving you with increased energy to support yourself and live an amazing life in a body you love.

In this episode I share heartfelt and inspiring feedback from someone who found herself again by joining the TONED BY BEST BODY 6 WEEK PROGRAM.

Connect with Me:

Linkedin: https://www.linkedin.com/in/scottwescombe/

Website: https://bestbody.com.au

Facebook: https://www.facebook.com/scottjwescombe/ 

Instagram: https://www.instagram.com/scottwescombe/?hl=en 

Twitter: https://twitter.com/scottwescombe?lang=en 

Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 

Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/ 

If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

Parenting can be hard work, and without consistent self-care parents can easily and quickly burn out. Taking care of yourself makes you better equipped to take care of those you love. 

When you fly on an airplane, the flight attendant instructs you to “put your oxygen mask on first,” before helping others. 

Why is this an important rule for ensuring survival?  Because if you run out of oxygen yourself, you can’t help anyone else with their oxygen mask. 

Making self-care a priority is not only a gift to yourself but more importantly to everyone in your life. 

In this episode I share a mind blowing question that will help you put your selfcare first.

If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/ 
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• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 

Endometriosis is a common health problem for women, affecting 1 in 9 in Australia. It happens when tissue similar to the lining of the uterus grows outside of the uterus and in other areas in your body where it doesn't belong. It usually takes almost 10 years to get this condition diagnosed. 

Symptoms include pain during or after intercorse, very painful menstrual cramps,  chronic pain in the lower back and pelvis, intestinal pain, painful bowel movements, bleeding, infertility or not being able to get pregnant and digestive problems. 

In this episode I share the best approach to manage the symptoms and problems endometriosis causes.

In this episode, I talk about:

• Endometriosis diagnosis: (00:19)
• About Endometriosis & it’s symptoms: (01:00)
• Best approaches to managing Endometriosis: (01:52)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/ 
• Instagram: https://www.instagram.com/scottwescombe/?hl=en 
• Twitter: https://twitter.com/scottwescombe?lang=en 
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 
• Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/
• If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

Back pain is very common and for many people, it can return or hang on, leading to a decrease in quality of life or even to disability. 

In most cases the pain is not caused by anything serious and gets better over time.

There are things you can do to help relieve it and overcome it. 

In this episode I share how to avoid common mistakes everyone makes when they have back pain and the three keys to control it.

In this episode, I talk about:

• Mistakes we do when we have back pain: (00:20)
• Overcoming back pain with first core pillar from The Wescombe Method: (03:55)
• Overcoming back pain with second core pillar: (05:23)
• Overcoming back pain with third core pillar: (07:50)
• Domino effect of the nine forces that fuel the three pillars: (10:55)
• Reach out for help to get on the right track: (11:54)

Mentioned resources: 

• TED talk Susan Pinker: https://www.ted.com/talks/susan_pinker_the_secret_to_living_longer_may_be_your_social_life?language=en 

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/ 
• Instagram: https://www.instagram.com/scottwescombe/?hl=en 
• Twitter: https://twitter.com/scottwescombe?lang=en 
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 
• Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/ 
• If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

We do not control time. But what we do control and matters, is what we do with it. 

Energy is a different story though. Energy is a resource that depletes with the day and needs to be renewed. 

If you carefully manage your energy, you can bring your best performance to more areas of your life and get more done in the long run. 

And the only way to do it is taking care of yourself first. 

In this episode you will learn how to prioritize self care so you feel at your best and become more productive.

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/ 
• Instagram: https://www.instagram.com/scottwescombe/?hl=en 
• Twitter: https://twitter.com/scottwescombe?lang=en 
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 
• Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/ 

If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

Burnout is an extreme stress condition that leads to severe physical, mental, and emotional exhaustion. Much worse than ordinary fatigue, burnout makes it challenging for people to cope with stress and handle day-to-day responsibilities.

People with burnout often feel hopeless and may dread getting out of bed each morning. Burnout doesn’t go away on its own and, if left untreated, it can lead to serious physical and psychological illnesses. 

Burnout can be avoided by making self-care part of your daily routine. When you feel physically and emotionally well, it’s often easier to navigate stressors in healthy and productive ways and avoid going down the burnout rabbit hole.

In this episode you will learn how to face challenges and avoid burnout from a place where your selfcare is a strength or a superpower

Mentioned resources: 

• Atul Gawande TED Talk “Want to get great at something? Get a coach”: https://www.ted.com/talks/atul_gawande_want_to_get_great_at_something_get_a_coach?language=en 

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/ 
• Instagram: https://www.instagram.com/scottwescombe/?hl=en 
• Twitter: https://twitter.com/scottwescombe?lang=en 
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 
• Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/ 
• If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

People often sacrifice self-care because they are too busy trying to save everyone else. To many, putting their own needs first feels somehow wrong, or even selfish.

Taking care of yourself is the opposite of being selfish, as it strengthens you and enables you to support your loved ones better. It is a number one priority that must be taken care of NOW. 

In this episode I share tips to help you actively prioritise time and effort into looking after your physical, mental and emotional health and well-being NOW.

Getting into good habits, treating your mind well, building resilience and knowing the signs to look out for when the wheels are starting to get wobbly is the most empowering thing you can do for yourself and others.

Mentioned resources: 

• Atul Gawande TED Talk “Want to get great at something? Get a coach”: https://www.ted.com/talks/atul_gawande_want_to_get_great_at_something_get_a_coach?language=en 
• Coaching/The unstoppable lifestyle membership: https://bestbody.com.au/new-to-best-body/ 
• Quote by Hillel: “If I am not for myself, who will be for me? If I am only for myself, what am I? And if not now, when?”
• Quote by Katie Reed “Self-care is giving the world the best of you, instead of what's left of you.” 

In this episode, I talk about: 

• Putting self care first: (00:22)
• When is the time to put selfcare first: (03:04)
• Why don't people put selfcare first?: (04:04)
• Putting boundaries in place: (06:29)
• About stress and where it comes from: (07:39)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/ 
• Instagram: https://www.instagram.com/scottwescombe/?hl=en 
• Twitter: https://twitter.com/scottwescombe?lang=en 
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 
• Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/ 
• If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

The coronavirus pandemic has pushed us into a world of uncertainty. Anxieties surrounding the virus can be frightening but we are also navigating huge changes to our day-to-day lives.

If you’re struggling at the moment, know that you’re not alone. We are all likely to be feeling the emotional impact of adjusting to a new daily reality. 

Depending on your situation and where you live, you may be feeling this in a multitude of different ways: anxiety, low mood, grief, stress about your own and loved ones’ health and wellbeing, financial uncertainties, educational obstacles, barriers to socializing, employment uncertainties, and so on.

In this episode I share three mental frameworks to help go through the current storm in the best way possible. 

In this episode, I talk about: 

• Framework to go through challenging moments: (00:25)
• Framework Nº 1 - Fast forward into the future to put things into perspective: (02:29)
• Framework Nº 2 - Create  a peaceful relationship with worst case scenario and look forward to a best case scenario: (07:33)
• Framework Nº 3 - Putting self care first to optimize your state of mind: (16:14)
• Deserving to feel good no matter what: (20:38)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/ 
• Instagram: https://www.instagram.com/scottwescombe/?hl=en 
• Twitter: https://twitter.com/scottwescombe?lang=en 
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 
• Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/ 

If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/

Certain habits contribute to your health, whereas some habits can have negative consequences. For this reason, it’s essential to remove habits that don’t serve you and establish new sustainable healthy habits 

Although it may be challenging to develop new healthy habits, in the long-term, it will make your life so much easier. There is a lot more you need to do besides having that willpower. Habits often develop from things you keep doing in your everyday routine, rather than from just making decisions and not taking regular actions. 

You need to focus on small habits that you can stick to so you turn your selfcare into a superpower.

In this episode I share the key steps to create and maintain good habits, and avoid returning to older unwanted habits.

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/ 
• Instagram: https://www.instagram.com/scottwescombe/?hl=en 
• Twitter: https://twitter.com/scottwescombe?lang=en 
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about 
• Please join our free facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/ 

If you want more info on “The TONED BY BEST BODY 6 WEEK PROGRAM”, please join our facebook group “Selfcare by Best Body” here: https://www.facebook.com/groups/875768876313462/