Habit Stacking: The Easiest Way to Make New Habits Stick

If you’ve ever started a new habit on Monday and “accidentally” forgotten it by Wednesday, you’re not alone. It’s not that you’re lazy. It’s not that you’re unmotivated. The real reason most new habits fail? They don’t have an anchor. That’s where habit stacking comes in — a simple, genius way to make changes in your life without a full-blown overhaul. What Is Habit Stacking? Habit stacking is the art of linking a new habit to something you already do regularly. Instead of relying on sheer willpower, you give your habit a built-in reminder. The old habit acts like a hook that the new habit can hang on to. When your brain recognises a pattern, it’s far easier to keep it going — no motivational pep talk required. Formula: After/Before [current habit], I will [new habit] Examples You Can Try Today • After waking up, I will drink a glass of water. • Before eating breakfast, I will meditate for 5 minutes. • After brushing my teeth, I will stretch for 5 minutes. • Before starting work, I will write down 3 things I’m grateful for. • After eating lunch, I will take a 10-minute walk. • After driving home, I will listen to an audiobook. • After cooking dinner, I will prepare a healthy snack for tomorrow. • Before watching TV, I will do 20 minutes of exercise. • After getting into bed, I will read for 10 minutes. • Before going to sleep, I will practice deep breathing. Why It Works Your brain loves routines. When a new habit is linked to an existing one, you remove the friction of “remembering” or “finding time.” Instead, it becomes part of the natural flow of your day. Your Mini Action Step Pick one habit from the list above (or create your own) and try it every day for the next week. Keep it small. Keep it simple. Ask yourself: • How can I make this new habit so small and easy, I can’t forget it? Remember: Consistency doesn’t need motivation. It just needs a trigger. Read More

Movement 101: Why Moving Your Body is the Best Investment You’ll Ever Make

Somewhere along the way, exercise got a bad reputation. It became a form of punishment — something we “have” to do because we ate dessert, because summer is coming, or because the scales aren’t moving. But here’s the truth: movement should never feel like payback. It should feel like support. Whether you’re lifting weights, strolling around the block at lunchtime, or dancing in your kitchen to an old favourite song, movement is one of the most powerful tools you have for building energy, boosting your mood, balancing your hormones, and improving your long-term health. The secret isn’t in doing more. It’s in doing what feels right for your body — and doing it often enough to notice a difference. ⸻ Why Movement Matters (Beyond the Scale) When you think about the benefits of moving more, it’s easy to jump straight to weight loss. But the real magic happens far beyond the numbers. Here’s what intentional movement really gives you: • Improved focus and energy – You’re sharper, more alert, and less likely to hit that 3pm slump. • Lower stress and better sleep – Movement helps your body release tension and supports a healthier sleep cycle. • Better metabolic health – It increases insulin sensitivity, making it easier for your body to manage blood sugar. • Stronger bones and healthier aging – Resistance training and impact activities keep your skeleton strong and resilient. • Self-trust – Showing up for yourself, again and again, creates a rhythm and routine you can rely on. ⸻ You Don’t Have to Spend Hours in the Gym Here’s the best part: you don’t need to work out for an hour every day to get these benefits. You just need to move with intention most days of the week. That could be a strength session, a brisk walk, some yoga in your living room, or even putting on music and having a dance break. Think of movement as a daily deposit into your energy, mood, and health bank account. Over time, those small, consistent deposits add up to a big return — not just in how you look, but in how you feel. ⸻ Your challenge this week: Find one way to move your body every day that feels supportive, not punishing. Something you look forward to, even if it’s only for 10 minutes. Because the more you connect with movement as an act of care — rather than a chore — the easier it is to stick with it for life Read More

Hormonal Changes in Menopause

What’s Going On With My Hormones? A Simple Guide to Menopause and Mood Swings (And Hot Flashes… and Sleepless Nights…) If you’ve ever found yourself tearing up at a car commercial or lying awake at 2 a.m. wondering if you’re losing your mind (spoiler: you’re not), you might be riding the hormonal rollercoaster of menopause. Let’s break it down. The Two Main Players: Estrogen and Progesterone These two hormones have been your backstage crew for decades, quietly supporting your bones, brain, mood, and metabolism. But during perimenopause and menopause, they start packing up their things and heading for the exit. And when they leave? Well, things can get… weird. Estrogen: The Multi-Tasking Marvel Estrogen doesn’t just manage your period — it’s also a champion for your bones, heart, skin, and brain. When levels start to drop: • You might feel more aches and joint pain. • Your skin might feel drier or less elastic. • Your mood might swing faster than a pendulum in a wind tunnel. Hot flashes, memory fuzziness, and that frustrating sense of “where did I put my keys again?” — estrogen has a hand in all of it. Progesterone: The Chill Pill Progesterone helps you sleep soundly, stay calm, and feel emotionally grounded. As it declines: • Sleep might become more restless or broken. • You might feel more emotionally reactive (cue crying over burnt toast). • Breast tissue can change, and stress feels harder to manage. So, when both estrogen and progesterone decline? It’s no wonder so many women feel like they’re in a fog or out of sync with their own bodies. Why This Matters The symptoms aren’t “just in your head.” They’re biological, chemical, and very real. And understanding the why behind your hot flashes or anxiety spikes gives you a bit more power in how you respond. You don’t have to white-knuckle your way through menopause. When you know what’s happening with your hormones, you can start to make smarter choices — whether that’s tweaking your training, focusing on nutrition that supports hormonal health, or having an informed chat with your GP or health coach. Here’s the Good News: By tracking patterns and tuning in (rather than tuning out), you can manage the physical and emotional side effects of menopause with more clarity — and a lot more confidence. ⸻ Want to go deeper? Let’s chat about how training, nutrition, and recovery can be tailored to support you through every phase of this transition. Menopause isn’t the end — it’s a pivot point. And you don’t have to do it alone. Read More

Protein Needs for Perimenopausal Women: How to Calculate and Optimize Intake for Better Health

Let’s talk protein—especially for women in midlife. As our hormones shift during perimenopause and beyond, our bodies actually crave more protein—not just for muscle maintenance, but to help regulate appetite, energy and recovery. In this simple guide, we break down why protein matters more than ever right now, how much you really need, and how to spread it out during the day to get the most benefit. Whether you’re lifting weights, managing your weight, or just trying to feel stronger and more balanced, this is a practical, no-nonsense starting point to help you get more of the good stuff—on your plate and into your muscles. Read More

Habit Stacking: The Easiest Way to Make New Habits Stick

Movement 101: Why Moving Your Body is the Best Investment You’ll Ever Make

Hormonal Changes in Menopause

Protein Needs for Perimenopausal Women: How to Calculate and Optimize Intake for Better Health

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