Wholehearted Lifestyle

ITS HERE - OUR Spring Challenge - https://mailchi.mp/d1cb90ea9580/its-here-our-spring-challenge

We weren’t supposed to let this out until tomorrow but… COULDN’T WAIT!

More info to come, but it’s all happening sooner than you think 👀🤩

WE KNOW, It can be difficult to stay consistent with a habit if you have a lot going on in your life, or if you take a break from your normal routine - which we often do in the weekend.

So how do I say consistent over the weekend?

By doing an easy version of your habit for the weekend.

So scale it down in order to keep consistent - say your goal during the week is to do an hour of exercise in the gym, maybe change that goal in the weekend to half an hour of any form of exercise, could be a walk with your family - find a scaled version of your goal that works for you!

Healthy eating on a budget!!

Healthy living doesn’t need to be expensive - here are some helpful tips from us x

BLOOD SUGARS 🤯

Top tips to keep your blood sugar levels healthy and controlled

- Limit foods that are high in processed, refined simple sugars such as lollies, white bread, sugary drinks
- Get more complex carbohydrates and healthy nutrients such as fruit and vegetables
- Focus on wholegrain types of rice, breads and cereals and don’t forget the legumes such as beans, lentils and chickpeas.
- Add fibre or whole grains to keep you full for longer. For example, add some oats or seeds to your smoothies to slow the release of energy.
- Managing stress and getting enough exercise can also help keep your blood sugar levels in a healthy range

It is super important to have a good morning routine to kickstart your day! 💥

Here are a few simple things to start your day the right way ☀️

Let’s talk BLOOD PRESSURE!

Blood pressure is an indicator of the pressure of blood pushing against your blood as your heart pumps blood through your body. It is lower when you’re relaxing and increases with movement or stress.

High blood pressure is known as hypertension which happens when the blood vessels thicken and there is increased pressure on the walls making it harder for blood to be pumped.

It is important to look after your heart so your body gets a healthy supply and movement of blood to thrive. Small and sustainable lifestyle changes can have a massive impact on your heart!
➔ Food for the heart includes whole grains, legumes, nuts and seeds, fruit and vegetables and oily fish.
➔ Limit salty food
➔ Move move move, being active is a great way to lower and maintain a healthy blood pressure
➔ Manage stress – this can be hard but exercise, sleep, relaxation and talking to a friend can be a good start.

COMING SOON

❄️THE WINTER DIP❄️

Instead of getting to summer and thinking you need to ‘diet’ try hitting winter with some changes
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What the challenge involves:
❄️ 8 week challenge
❄️ Weekly group calls
❄️ Habit based challenges each week
❄️ Individualised meal plan
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Starting July 18th
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To sign up - Click the link in the bio

LAST CHANCE TO GET 12 WEEKS FREE FITNESS PROGRAMMING!!!

This is our final call for our promotion where you can sign up to our 12 week Nutrition Coaching & get 12 weeks FREE of Fitness Programming aswell.

You can send us a message to get started or have any questions! 💪

CREATING A NUTRITIONAL BALANCED MEAL 🌈

- 1/4 carbohydrates: choose wholegrain where possible e.g. brown rice, pasta, wholegrain bread, potato, kumara etc.
- 1/4 protein: choose lean proteins where possible e.g. chicken, lamb, tofu, chickpeas etc.
- 1/2 non starchy vegetables: aim for variety of colour e.g. spinach, capsicum, carrots, tomatoes etc.
- Small amounts of fats in cooking or added after e.g. oil, avocado, nuts/seeds.

Save this post to refer back to when creating nutritious meals 🤍