Say Hello to the Elephant

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Say Hello to the Elephant

There are always 'Elephants' walking into our rooms. I believe the best thing is to say "Hi" and chat to them about why they're here. No zoo's. No circuses.

Have you heard the saying “there is an elephant in the room”?? It means… there’s a really big issue, so big it’s almost like an elephant js standing in this room with us, and it’s being avoided, because it might be too difficult to discuss or confront. That’s what this page is about. Dealing with that big issue/elephant. And dealing with it, by first acknowledging it and saying ‘hello’ to that ‘el

ephant’. First up, I love Elephants. I collect them & I adore them. I have promised myself that one day I will see them, but they must be in their natural habitat, being a 'natural' elephant. No riding. Just a real elephant being a real true elephant. Second... I wear my heart on my sleeve and I can be quite expressive and passionate with my emotions. So, you could probably safely say that I can clearly tell when an "Elephant" or "issues" appear in my life. And I usually don't hold back while I deal with them. This page started whilst I was a personal trainer, and I wanted to help my clients and others deal with their "Elephants" so that they could achieve better results with their health. After 15+ years in the Health and Fitness Industry I have decided to become a Midwife. To me this is the next level of my passion and facination with the body, and its connection with food, and mindsets. This page is about the "Elephants" that appear in my life, the birthsuite, the lounge room floor, the gym, the family dinner table, my struggles, my joys, and anything else I need to share or debrief. Hopefully you love the "Elephants/issues" that appear in your lives too, and can relate to some of my stories. So, come in and say "Hi". Cherlisa
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20/10/2024

If any of you are keen to learn how to write your own gym program, I’ll be teaching a FREE Exercise Programming Masterclass at Club Lime Deagon this Tuesday night at 6pm. Members and non-members are welcome 💪😀

…. and … it’ll be ME teaching you, so … you know I’ll be checking in on you, and keeping you accountable. 😜

Learn which muscle groups to train first, compound vs isolated exercises, training frequency, and heaps of other little tips and tricks to help you actually achieve your health and fitness goals.

Let me know if you’re keen and I’ll email you the free 35page workbook 👍

6pm Club Lime Deagon this Tuesday 22nd October .

29/09/2024

Endorphins

Endorphins are neurotransmitters released by the pituitary gland and the hypothalamus in the brain.

As natural hormones, they can:
* alleviate pain,
* lower stress,
* improve mood and
* enhance your sense of well-being.

Not only have endorphins been proven to alleviate pain, but they also have a very similar molecular structure to the chemical drug morphine, and the effects it has on the body. And.. Obviously, the natural version of morphine (endorphine) is going to be a better option for you and your long term health!! 😃🙌

The body releases endorphins when you do pleasurable activities such as EXERCISE! 😃, listening to music, dancing, laughing, yoga, meditation, & s*x.

Another interesting piece of info is that when endorphins are realised in the body so are endocannaboids. And yes, Endocannaboids get their name because they are so closely related to the molecular structure of the cannabis plant. 🌱So.. the term ‘runners high’ is real! 😃

So, if you’re looking for a natural high, go move your body in a way that makes you happy. Because it will not only help alleviate your pain, it will also make you feel gooooooood! 😛✌️

05/09/2024

Circles are spots available for training next week, let me know if you’d like one 💪😀

04/09/2024

Here’s the thing, men and women ARE different.

Gender equality is not relevant when it comes to how our bodies are made.

There are massive differences between the male and female endocrine, nervous, cardiovascular and digestive systems.

Different size hearts, different length colons, different nervous system responses, and different production of hormones.

We can not eat the same way, or the same quantities as each other.

Men can eat with a consistent routine, with higher amounts of protein and overall calories.

Women need variation in their routine, (in particular one that suits their menstrual cycles) and they do not need as many calories as men.

Men and women also respond differently to stress, causing a cascade of changes to hormones, and how their fat is either stored or burnt.

We need to stop assuming our partners are like us, can eat like us, or diet like us, because … they can’t.

This ride is ours, and ours only.

So… Make decisions for your body and do your ‘thing’ for you. 😃✌️

03/09/2024

Do you wish you had a high metabolism and you could burn off excess calories.?

I know that there are a lot of other things at play when it comes to burning fat (think hormone imbalance, gut health, toxic load etc), but a KEY player in increasing your metabolic capacity is simply having denser muscle tone. 💪

Just simply walking around, getting up and down off your chair, or simply lifting your handbag, requires activating a muscle. If that muscle is dense and juicy, it uses more energy to perform those movements than a weak muscle. Using more energy, means burning more calories. And that.. my friend, is what increasing your metabolism is all about. 😃🙌

Boom! Yes! Lesssgo!
Let’s make some dense juicy muscles!

And .. to make this even better, building a dense muscle does NOT mean performing complicated movements or exercise regimes.

Simple compound exercises like, squats, lunges, pushups, pull ups, dips etc are all you need to do. And don’t forget to progressively overloard the muscle as it adapts to a 8-12 rep range.

Let’s do this! 😀

02/09/2024

Having your ideal body does not come easily.

You can’t just ‘manifest’ into existence.

You have to make changes if you want things to change.

You have to be prepared to do the hard things - things you may not really want to do.

But… I promise you, feeling healthy, comfortable & confident with your body will make it all worth while.

Here for you whenever your’re ready. 😃🙌

30/08/2024

Take a moment to stop and contemplate this statement.

What comes up for you?

🤍 That you should be more grateful for your health and not worry so much about your other ‘problems’?

🤍 That if you are in good health you won’t have any other problems?

🤍 That focusing on your health can help you clear up all your other problems?

🤍 That without good health you will have nothing?

🤍Can you relate this to both your physical and mental health?

Do something good for your health today, tomorrow and every other day, for the rest of your life, and live longer and fuller. 🤗

22/08/2024

Did you know that having good tongue posture is super important?!? 😛

Did you know that your tongue is supposed to sit flush up against the roof of your mouth?!?

There are lots of great reasons why this is where your tongue is meant to sit.

(funny how the body has designed this so perfectly! Hehehe! Seriously though.. why do we ever doubt how amazing the body is!?!)

Here are some of the benefits to good tongue posture:

👅 builds strong tongue musculature which supports the muscles of the jaw and throat.

👅 widens the upper pallete and maintains straighter teeth alignment.

👅improves the support for cheekbones and jaw so that they remain prominent with age.

👅 prevents tongue from flopping back causing snoring and sleep apnoea.

👅 prevents teeth grinding.

👅 prevent mouth breathing.

👅 calms the nervous system.

Pretty amazing really!!!

If your like me, and have been pretty lazy with tongue posture (could be because I talk too much and my tongue rarely gets a chance to rest in good posture! Hahah!! 😜) then….. Here is a simple exercise for learning proper tongue posture:

1) place the tip of your tongue against the hard pallete, on the roof of your mouth, just behind your top teeth.

2) using suction, pull the rest of your tongue up flat against the roof of your mouth.

3) hold it there, while you allow your mouth to close gently.

4) hold this position and breathe calmly in and out through your nose.

Try to repeat this several times through out the day, especially as you become more aware of how your tongue is resting in your mouth.

I’ve been practicing this a lot over the last few days, and to be honest, I’m kind of shocked at how bad my tongue placement has been. 😱

When I do the exercise I can feel my ears popping, and pressure in pallete, so… it’s definitely doing something! 👍

I love learning new things about the body, and how truly incredible it body is! Lesssgo! 😛

20/08/2024

It’s literally less than 2 weeks till Spring! 🌼

So.. it’s time.. time to slowly come out of our Winter hibernation, and to start moving our bodies again.

I recommend starting with an early morning walk, find a park bench, and perform the following body weight movements a couple of times through.

* 10 x step up lunge back left leg
* 10 x step up lunge back right leg
* 10 x pushups
* 10 x V-sits
Repeat 2-3 times

Remember to smile 😊
And be grateful that you have a body that can move ✌️

Each round should only take approx 6mins. So it’s very doable and your body will thank you for it. ☺️

19/08/2024

Did you know that the Vegan Diet and the Whole Food Plant Based Diet are NOT the same?

Vegans can eat whatever they want so long as it is NOT from an animal source. Yes, plants are included in this, but so are things like hot chips, Oreo’s, alcohol, ‘fake meat’ burgers, corn chips potato crisps, soft drinks, lollies etc.

However, the Whole Food Plant Based Diet, focuses on eating foods that aren’t processed (whole) and are predominantly (the basis of the diet) from plants. This diet does include other whole foods such as meat, and eggs, but only in small amounts.

Personally …. I prefer, and recommend, the Whole Food Plant Based Diet.

There have been numerous new and up to date studies showing the massive benefits of choosing this Diet to:

🌱boost your immune
🌱reduce inflammation
🌱lose weight
🌱lower your risk of cancer &
🌱reduce cholesterol.

I make an effort to choose fruits, vegetables, seeds, nuts, grains or legumes at all times, and if necessary (eg no whole food plant items on a menu 🙄), or I’m craving it, I will add in small amounts of eggs, yoghurt, cheese or meat.

I feel amazing on this diet and have lost heaps of weight without getting hungry. If you need any help to give this diet a go, I’m only a message away, and more than happy to help. ✌️

29/07/2024

If you eat foods that increase your physical health, you WILL also increase your mental health.

I can complicate this statement by referencing 100’s of studies that show evidence of increased brain function and mental health, when on diets that are;
⬆️high in fibre (fresh fruit & vegetables) and
⬇️low in processed carbohydrates (sugar, breads, cereals cakes biscuits, chips lollies & alcohol)
But instead, I’ll just keep it simple…

“Good Food = Good Mood
Bad Food = Bad Mood”

So keep making healthy food choices and vibe high peeps ✌️😃

24/07/2024

70% of your Immune System lives in your gut! 🤯 whaaat?!?

So what you eat, directly affects your body’s ability, to fight infection.

Let’s face it, there is no denying the fact that our lives are FULL of toxins, germs, moulds, bacteria and viruses! 🦠 🤮

And, thank god, our Immune System is responsible for ‘weeding’ out ALL that is bad for us, and prevents us from getting sick. 🥳
(And, honestly, I think we all know that we unfortunately push the limits of our immune system daily. 😔)

So what are the signs of a bad Immune System:

* fatigue
* frequent infections
* dry eyes
* tummy problems
* rashes
* slow wound healing
* aching joints
* patchy hair loss and
* all diagnosed Autoimmune Disorders

So…. If 70% of our immune system lives in our gut….. what are the signs of poor gut health?

* bloating
* constipation &/or diarrhoea
* heartburn
* gas
* fatigue
* low mood
* anxiety
* frequent infections such as the common cold.

It makes sense then, that if we improve our gut health - we improve our Immune System. 🙌😊

What can we do to increase, and support, good gut health?

* high fibre diet - think whole foods such as fruit, vegetables, legumes beans, nuts and seeds.

* limit processed foods such as breakfast cereals, deli meats, cakes, biscuits, chips and crackers.

* drink plenty of water (preferably filtered and at least 1L)

* eat fermented foods - think yoghurt, kimchi, sauerkraut, kefir, kombucha, tempeh and …

* eat slowly!

Winter is a perfect time to focus on improving your gut health and hence your Immune System.

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