Movement is great for our bodies as we move into the colder months here in Australia. Keeping our body moving helps improve our energy levels, and can affect a whole range of systems in our body, including our gut, metabolism, and our mind, and can also help to build a more resilient body.

If you're looking for additional help staying active over winter, I'd love to help.

If you're looking for nutritional support, I'd also love to help.

If you're looking for some light reading, here's a few references that may be useful.

Babaei, P & Azari, HB 2022, ‘Exercise Training Improves Memory Performance in Older Adults: A Narrative Review of Evidence and Possible Mechanisms’, ProQuest, vol. 15, no. 771553. Carabotti, M, Scirocco, A, Maselli, MA & Severi, C 2015, ‘The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems’, Annals of gastroenterology, vol. 28, Hellenic Society of Gastroenterology, no. 2, pp. 203–209. Cleveland Clinic 2022, Vagus Nerve: Gastroparesis, Vagus Nerve Stimulation & Syncope, Cleveland Clinic, viewed 28 April 2024, . De Leon, A 2022, Does yoga really stimulate the vagus nerve? Here’s what the science says, livescience.com, viewed 28 April 2024, . Hargreaves, M & Spriet, LL 2018, ‘Exercise Metabolism: Fuels for the Fire’, Cold Spring Harbor Perspectives in Medicine, vol. 8, no. 8, p. a029744, viewed 30 March 2020, . Koutouratsas, T, Philippou, A, Kolios, G, Koutsilieris, M & Gazouli, M 2021, ‘Role of exercise in preventing and restoring gut dysbiosis in patients with inflammatory bowel diseases: A review’, World Journal of Gastroenterology, vol. 27, no. 30, pp. 5037–5046. McGonigal, K 2020, Five Surprising Ways Exercise Changes Your Brain, Greater Good. Office of the Deputy Chief of Staff United States Army n.d., ARD: Five Dimensions of Personal Readiness, www.armyresilience.army.mil, viewed 28 April 2024, . Royes, LFF 2020, ‘Cross-talk between gut and brain elicited by physical exercise’, Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease, vol. 1866, no. 10, p. 165877, viewed 29 July 2022, . Thyfault, JP & Bergouignan, A 2020, ‘Exercise and metabolic health: beyond skeletal muscle’, Diabetologia, vol. 63, no. 8, pp. 1464–1474. UCLA Health 2018, The Link Between Exercise and Mental Health, www.uclahealth.org, viewed 28 April 2024, .

How do you look after yourself when travelling? Health can be so important to allow us to enjoy our travel, whether that be for work or pleasure. In this episode, I run through a few things that I think are great for helping us to stay on track with our health while we're travelling, including nutrition, movement, and sleep.

A few things I mentioned during this episode are listed below.

In this episode, I interview Justin Frandson, a renowned Performance Coach and the founder of Athleticism.com and EMFRock.com. With over a decade of experience in the field, Justin is a leading expert in the connection between human performance and the environment.

As a Performance Coach, Justin became interested in the impact of environmental factors on athletic performance after noticing that many of his athletes were breaking down due to the effects of wearable technology. In response to this, he looked to nature for solutions to the man-made EMF challenge.

We talk about how EMF and various environmental stressors can affect our health, sleep, the gut brain axis, and many different elements of human health.

Books mentioned:

The Invisible Rainbow, by Arthur Firstenburg.

Justin also mentions his MCT supplement and Grounding Bags, both of which are available online at these links.

For other supplements, I also use and recommend the Arbonne nutrition range.

Confession time: Did your healthy routine go the way of the holiday decorations? We've all been there. The post-holiday slump is real, but before you drown your guilt in leftover cookies, let's shift the narrative. Instead of seeing January as a pressure cooker for drastic transformations, let's focus on mindset shifts that make sustainable change feel less like a battle and more like a beautiful waltz with your well-being.

So, forget the January pressure cooker. Let’s reimagine resolutions as a journey of rediscovery, fueled by a positive mindset and small, joyful steps. With kindness, curiosity, and a dash of glitter, you’ll be waltzing towards a healthier, happier you in no time with these tips for mastering our mindset for healthy habits. Remember, this isn’t just about January; it’s about making choices that nourish your whole year. If you’re looking for 30 days to new habits, with accountability, why not jump on our 30 day program, or jump on my nutrition program?

Now, tell us in the comments: What small, joyful steps will you take towards your healthiest self in 2024? Let’s support each other on this journey!

Also available on the blog.

Are healthy habits something that's on your list for January? If so, a month can be a great time to start your year off on the right foot. Many people think that 30 days is needed to form a habit, but that's not always true, it may be more or less, but ultimately it's a nice little block of time that we can use to our advantage, as the year is neatly stacked into months. Community is also a big thing with creating new habits, and I'd love to have you on board with my community in January, or whenever you're listening to this, to help create some really healthy habits.

Nutrition and supplements: https://www.arbonne.com/au/en/arb/sarahdowersgdbeauty/shop-all/nutrition/30-days-to-healthy-living/c/30DaysToHealthyLiving

I often get asked what the connection is between health and exercise and the skin. As a lot of you would know, I offer health and wellness coaching and personal training, as well as makeup and beauty services. A lot of people don't get that these things are connected. I definitely think they are connected, and in this solo episode, I'm diving into some of the connections between these two areas. Come with me, as we uncover the connection between exercise and moving our body and skin health.

I've included a few references below for those that would like to delve into this in more detail:

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Carley Weissert is a women's health and empowerment coach based in Pittsburgh, Pennsylvania. She helps women really land in their own truth and power.

Hi! I’m Carley, a self-proclaimed growth seeker, hype-girl, and empowerment coach helping women like you create lives you just can’t get enough of.
I’m the woman who stands with you at the edge of the pool, jumps in first to show you the water actually feels fucking amazing after the shock of it wears off, and then cheers you on until you’re ready to dive in yourself.
I’m the woman who’s walking next to you on a path so dark you can’t see, holding your hand in one of mine and a flashlight in the other, shining light so you can see just enough to make out the next right step.
I’m the woman committed to guiding you to your own personal truth, helping you lift the heavy shit that’s piled on top of it, dig through dusty boxes. of bullshit, and bring that juicy, sparkly, magnetic version of you out into the light where she belongs.
Using a unique blend of both somatic and mindset techniques and tools, I'm here to help you stop abandoning yourself, find your voice, and start living your truth, whatever that is. I trust fully that YOU know what's best for you--I simply give you the space, time, and attention to discover it.If you’re ready to listen to your whispers and start to create a life you can’t get enough of, let’s connect. Schedule a complimentary connection call with me to see if coaching is right for you!
https://bit.ly/complimentaryconnectioncall

If you want more, Carley can be contacted online at her website: carleyweissert.com or on Instagram. She has a group program coming up at the time of recording, for women who want more, so if you want more, this would be well worth checking out.

If you've got any questions or you'd like to know more about empowerment, please reach out to either myself or Carley.

Lyndi is an Empowerment Coach who lives in an incredible little mountain town in BC, Canada. She has been there for the last ten years and lives with her partner and two rescue pups (an old gal and a young guy), in a community filled with so much passion and heart and a true sense of community. Things like snowmobiling, snowboarding, mountain biking, outdoor adventures and lake side camping are basically at her back door. 

After spending the bigger half of the last decade working three jobs; serving, teaching yoga and managing a yoga studio, she started to be unable to shake the dull, exhausted and even resentful feelings that came with being over committed, tired and burnt out. 

Over the past few years, Lyndi's personal healing tool kit has expanded beyond yoga and adventure. As she set out to make some significant steps in her own healing journey, she brought more focus to somatics with things such as EFT tapping & breathwork techniques. In short, it changed her life. 

As the impact grew in her own life, so did the desire to share what she was learning and experiencing. She is now on a mission to teach and hold space for others to use tools and practices that help them find the answers within to create an intentionally aligned and beautiful life.  

It's all about amplifying the little things - because, let’s be real - they are the big things!

You can find Lyndi on Instagram: @lyndi.connected

In this episode, I chat with Michelle Larson, who is a holistic practitioner, and energy healer based in Minnesota, USA. Michelle is an Intuitive Healer & Holistic Practitioner who specializes in customized care for families & pets. Using her unique process she guides her clients into alignment with their higher self and greater purpose. Michelle’s clients experience deep layers of spiritual and physical healing.

We talk about all things energy levels, muscle health, clean skincare and clean products, and keeping your body healthy, keeping your mind and emotions healthy. I know many of us, myself included, who have science backgrounds have been a bit skeptical about energy healing and similar things. However, I've noticed that quite a few of the things that practitioners such as Michelle work on, do have a basis around things like the Gut Brain Axis, which I spoke about in one of my earlier podcasts. Michelle also helps people detox their bodies and look at clean alternatives using a good, better, best philosophy, which is something close to my own heart, with the clean skincare range that I use and recommend to my clients.

Books we mentioned: Louise Hay: Heal Your Body, and Louise Hay: Heal Your Mind.

Instagram: @michellemarielarson

Connection and relationships are so vital for our wellbeing, and I wanted to dive more into this topic, as it has such a massive impact in our lives. In this episode of the podcast, I interview Caitlin Lili, a relationship coach, certified breathwork facilitator, and mom of 2 based in Los Angeles.