Living Luminously

🥑THREE SIMPLE NUTRITION TIPS 🥑

If you are beginning or restarting your health and wellness journey

👉🏻 FOCUS ON YOUR FOUNDATION
Instead of counting calories or macros to start with, focus on creating a solid foundation with the basics. Such as the standard 5 veg and 2 fruit, even though it’s common knowledge you would be surprised at how many people don’t do this. So instead of depriving yourself more than you already are, focus on this to start with.

👉🏻 START BEING CONSISTENT WITH YOUR MAIN MEALS
Getting 3 main meals in a day each with a source of protein is a great place to start.

An example

- eggs and avocado on toast for brekky
- tuna salad sandwich for lunch
- chicken and veg stir fry for dinner

👉🏻 DO NOT USE FOOD AS A REWARD OR EXERCISE AS A PUNISHMENT

Enjoy your favourite foods without guilt, without pressure and without it meaning you need to burn it off. YOU DO NOT NEED TO EXERCISE TO DESERVE FOOD, enjoy your food so you can enjoy taking care of yourself most of the time 🩷

Originating on the Central Coast of NSW Living Luminously has 6+ years experience training 100's of women and made the move to Adelaide in 2023.

Our home studio is located in Glenelg SA and is created just for women, so you will feel safe and comfortable to work out without stepping a foot into the gym.

I am qualified in:
- Master Female Personal Trainer
- Mat Pilates
- Pre & Postnatal
And more

Living Luminously empowers women to not only move and nourish their bodies but is passionate about helping women feel comfortable in their own skin.��Your sessions will be created for YOU and YOUR goals, with your choice in strength training, pilates or cardiovascular training (or a mix of all, my personal favourite).

You can train by yourself or you can have 1-2 friends train with you and split the cost!

www.livingluminously.com.au/personaltraining

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I promise you that your all-or-nothing approach is killing your consistency 🥵

All-or-nothing mentality is expecting to have perfect life conditions, high levels of motivation and absolutely nothing go wrong at all times.

It doesn't allow for life to happen and you to be a human.

And it DESTROYS your self-trust and your relationship with you more and more every time.

Letting go of the all-or-nothing mentality and focusing on creating sustainable lifestyle changes over the space of 1 year could change everything instead of focusing on stop/starting your all-or-nothing mindset 10 times over the space of the year.

So pick 1 to focus on that you know will make the biggest impact and make being consistent with it as realistic as you can.

I'll give you a couple of examples.

1) Want to increase water intake but only drink 1 litre every day and expect yourself to stick with 3 litres.

Bump it up to 1.5 litres and do that for as long as need to be consistent with and when that becomes easy up it to 2 litres.

2) Want to create a morning routine and wake up earlier at 5am but you currently wake up at 7am?

Start at 6:45am and do that for as long as is easy and then slowly progress it as it becomes ingrained

3) Want to work out 5 days a week but currently do not work out?

Start with either 3 days of workouts or start with 5 days of movement with little expectations of what that movement involves, it could be a workout. It could be a walk. Or it could be a yoga class. The idea here is to create the habit of moving your body 5 times a week. Then slowly increase the expectation of what that movement is as 5 days a week as a routine and habit becomes ingrained. (this also makes it way more enjoyable)

Taking this approach, while YES it will take longer to get to any physical goals it will actually create long-term success in your goals because you are creating actual lifestyle changes instead of quick fixes meaning all of the things you are doing are actually ingrained as sustainable habits.

I learnt that there is so much more to women returning to exercise than just getting her GP clearance and going back to the gym and doing what she was previously doing.

I experienced this myself, after having my daughter in 2019 I was cleared for ALL exercises including all ab exercises even after being told I had quite a big abdominal separation. Which is a big no no.

Also was told to “just do pelvic floor exercises (kegals)” even though I later found out from women’s health physio I had an overactive pelvic floor, again another no-no unless instructed otherwise.

And since working with so many postnatal women since then I was so frustrated by the amount of women getting the same kind of general advice and being told they could exercise normally when it wasn’t the best option for them at the time.

Everyone’s body is going to be different.

Please, please PLEASE get the proper clearance is my number 1 piece of advice.

You will eventually be able to move back into normal exercise but it’s better to start slow and safe and prevent problems later on down the track.

If you decide you would like to return to exercise safely after having a baby, once you have had proper clearance please check back with me, I would love to help you move back into exercise safely!

LUMINOUS WELLNESS CLUB ✨

The LWC was created for the woman who struggles with the all-or-nothing mentality and can never stick to her fitness and wellness habits or the promises she makes herself 🫠

She is the one who has tried a million diets and fitness programs but changes never seem to stick and in the process has destroyed her self-belief and self-trust!

Her mindset toward fitness and nutrition isn’t the healthiest and her relationship to herself is struggling massively 😓

These fad diets and compulsive life changes (that are short lived) are usually driven by her lack of confidence, never feeling good enough and thinking her physical appearance is what makes her important. (Clue, it’s not 🙅🏼‍♀️. You’re worthy as you are and we are changing that mindset ASAP)

And to be honest she is just sick and tired of the way her current lifestyle makes her feel 😫

❤️‍🔥❤️‍🔥❤️‍🔥

As a woman that has been there, done that and suffered through many years of the above things BUT managed to cultivate more self-love, a healthier mindset and created a healthier lifestyle with consistent movement, balanced nutrition and sustainable habits and maintains it with EASE I am here to tell you it’s possible for you too and I want to help you get there! 🫶🏻

If this is something you need help with then PLEASE let me help you! Comment below “LWC” to get started ✨

Check out what some of my clients have said about the support and guidance they’ve received during our time together 👉🏻

I strive to make an impact on my client’s life, their relationship with themselves and their well-being. You are more than just a client to me and I aim to make you feel supported, seen and heard.��If you would like to find out more about how we can work together, you can check out my website or send me a private message 💚

The 4 equally important pillars of the Luminous Wellness Club membership 👉🏻

This membership is a fitness and wellness service for the woman who is ready to let go of the:
🚫All-or-nothing mindset
🚫Masculine vibes
🚫“Disciplined” energy

and instead cultivate a nurturing, feminine, soft mindset towards her health and wellness and finally devote herself to consistent movement and sustainable wellness habits from a place of ✨deep self-love and gratitude towards herself✨

Who is this service for?

This membership is for the woman who:
* Struggles with the all-or-nothing mentality towards fitness, nutrition & habits
* Can never seem to stick to her fitness or wellness habits
* Relies on motivation to do the things she knows she needs to do
* Has tried fad diets and fitness programs but changes never seem to stick
* Is tired of the way her lifestyle is and how she feels
* Struggles to fit everything into her busy life
* Feels directionless in the gym and unsure of how to get to goals
* Struggles with her relationship with nutrition and exercise
* Struggles with her relationship with herself

If you have any questions or would like to be a part of this membership just send me a message!