http://www.happybeautifulhealth.com/

Happy Beautiful Health, Caterham (2025)

10/02/2025

Happy beautiful birthday to Hazel, two today! For the first 18 months she didn’t let us sleep, while the last few months have been really challenging as Hazel’s parental preference has swung wildly to the Mummy side. Lots of “no daddy, go away daddy, bye bye daddy, daddy go on holiday”.

But beside all this, she’s still our little munchkin. Hilarious, ridiculous, incredibly strong-willed, a super fun playmate, Rosa’s little bestie and a champion cuddler (when she lets me!).

Feeing all the love and gratitude ☺️☺️☺️

24/12/2024

BE YOU

Christmas is almost here! 🎄

We’re going to keep this one really simple…

BE YOU.

Be yourself in every glorious way. We’re all unique and that’s what makes us sparkle. ✨

If exercising on Christmas morning will help you feel good, do it. Don’t worry about how the naysayers will react. 🏃‍♀️

If not thinking about what you’re eating at all is really important to you today / tomorrow / the next few days, great. Eat what and how you want and enjoy it! 🍗

If you feel like you don’t want to eat and drink as excessively as you might normally, be proud of your decision and accept people might judge you for it. But be you. 💁‍♀️

At this time of year, we see lots of friends and family that we may not have seen for a while and we’re all quick to comment on each other. 🗣️

But you’ll be most happy being you, being yourself. So shine bright, smile, be kind and have a wonderful Christmas. ☺️

24/12/2024

BE GRATEFUL

So we are almost at the end of the Festive Formula. 😔

But what a month it has been. I hope in my heart that you’ve gained something, if not a lot from everything I’ve shared with you over the last few weeks. 🙌

Today’s focus is beautifully simple and wonderfully effective. It also happens to be one of my most important core values. ☺️

BE GRATEFUL. 🙏

Gratitude is one of the most powerful emotions you can feel, display and embrace. ❤️

In a world where we are often surrounded by negativity, stress, pressures and strains, the best thing you can do is remind yourself to be grateful. ☺️

At times this is easier said than done, but start to train your brain to look for things to be grateful for, in everything you have, everything you do, everywhere you go. 👀

Be grateful for having running water to drink and wash. 🚿

Be grateful for your hearts and lungs that allow us to live. 🫁

Be grateful for your friends that care for you. 👩‍❤️‍💋‍👨

Be grateful for that first sip of morning coffee that wakes you from your slumber. ☕️

Be grateful for the ears that allow you to hear the songs you love. 🎶

When you seek out the things to be grateful for, you will start to seriously shift your mindset to a more positive and happy place, which is the best place to make choices and decisions from. ☺️

So tell me in the comments, what’s one thing you are grateful for today? 👇

24/12/2024

STAY ACCOUNTABLE

Did you know there is no scientific proof or evidence that the Alcoholics Anonymous program will help people to quit drinking?! 😮

Yet many people succeed with AA. Why? 🤔

Every person is assigned a mentor, someone to SUPPORT them, someone to hold them ACCOUNTABLE for their actions. 👭

It is here that lies the crucial reason why people are successful. 🔑

When people have a supportive network and hold themselves accountable to both themselves and someone else, the likelihood of making positive change skyrockets. 🚀

It is this community and being amongst a group of like-minded people that breeds success. 🙂🙂🙂🙂🙂

So as you look ahead to where you want to get with your health, weight, performance, etc., think about how you can create (or magnify) that supportive network and how you can maintain or grow a level of accountability that works for you. 🌈

Going through the journey together with someone else can make such a difference.❤️

But if you don’t have that support circle or don’t know anyone else on a similar journey, then you can start to get excited for what I’ve got coming for you after Christmas….! 😁

Can you look back and see any times in your life when being accountable helped you achieve something? Let me know in the comments below. 👇

24/12/2024

MAKE EASY SWAPS

At times, it’s really difficult to eat better and make healthy choices. 🙇‍♀️

Changing habits and creating new ones takes focus, effort and commitment. 😖

So let’s make things easy instead. There are some things we can swap which make no change to our routine but a lot of change to our health. 😃

Here is a list of some example swaps you should consider making to improve your health with minimal effort:

✅ Swap one drink a day (juice, fizzy drink, coffee, beer) for an extra glass of water. 💧

✅ Swap your white grains (rice, bread, pasta) for wholemeal / brown versions, or better yet, try some other grains like quinoa and pearl barley which contain more protein, fibre, vitamins and minerals. 🍞

✅ Swap your low-fat / fat-free products for full fat e.g. swap fat-free yoghurt for natural, Greek or protein yoghurt. When fat is removed from products, it’s usually replaced with sugar. And when fat comes in it’s natural state, it’s usually not something we need to be too fearful of. It will also probably keep you feeling fuller for longer so you’ll have less cravings later. 🍨

✅ If you add salt to your food, swap your white table salt for Himalayan sea salt, which contains a huge range of minerals. 🧂

✅ Swap quality for quantity! This concept (which we spoke about on day 4) is a great way of reducing the amount of things you need to eat less of (like chocolate perhaps?) and being able to enjoy that thing even more. 😋

Hopefully you see not everything has to be challenging and needing your full motivation. You’ve got enough on your plate (no pun intended!), make achieving better health a little bit easier. 👍

So tell me in the comments, what’s one easy swap you can, and will, make? 👇

24/12/2024

VIEW THE PATH AHEAD

Today’s tip is a really significant mindset shift for some people.👭👭👭

It’s about the way you look at how to make changes, how to make progress, how to get healthier. 🧠

All the time, people ask me for meal plans, exercise programs, etc. They ask for a specific thing to follow. 🗺️

However, this approach where you eat x on day 1, then y on day 2, then exercise like z on day 3, it always leads to the same thing - stopping! 🛑

You all have busy lives, you work, you have partners and families, you have a lot going on. I don’t want you to have another program to ‘follow’. You’ve done that enough times already right? 🙄

Instead, I want to help you develop the skills, habits and mindset to live a healthy lifestyle within the context of your real life. 🥗

I bet you can look back at times when you have been getting worried, anxious, even stressed about ‘falling behind’, missing workouts, etc. 🙇‍♀️

But this perspective of ‘falling behind’, ‘falling off the wagon’ or ‘missing a day’ only helps us make it easier to stop and give up. 🛑

There is no falling behind with your health. There is no perfect standard you should be aiming to uphold at all times. Remember what all or nothing always leads to? 😇

LOOK AT THE PATH AHEAD 👣

Stop setting yourself up for failure by setting unrealistic expectations.😔

Instead, just take the next step. 🚶🏼‍♀️

If you’ve not moved much the last few days, move now! Stand up, walk. Book some exercise into your calendar for tomorrow morning. 💃

If you’ve not eaten any vegetables the last few days, have some frozen veg with your dinner tonight. 🥕🥬🍆

If you’ve not had any water today, stop reading and go get a glass right now. 💧

If you’ve been reading my daily tips throughout this Festive Formula and you’ve implemented even just one action a little more than you would have done any other December, then you are doing an awesome job and I’m proud of you. 😊

Keep moving forwards. Be proud of each action you take and look ahead to what you could do next. 👉👉👉

So what’s the next healthy action you’re going to take on your path to better health? Let me know in the comments below. 👇

19/12/2024

IGNORE THE EXPERTS!

Wait, what?! What did I just say?! 😳

Yes. Ignore the experts! 😵

Now I don’t mean forget everything you’ve ever learned or been told but it’s time to change your focus. 👀

YOU ARE THE EXPERT OF YOU! 🕵️‍♀️

No one out there knows you better than yourself. Not doctors, not scientists, not even little old me! 👩‍🔬

Yes, these people might have some incredibly useful knowledge but take it on board in the context of you. 🤔

I have 2 different personal examples for you to illustrate my point:

1️⃣ 🤸‍♂️
THE ADVICE - Some experts say you should exercise first thing in the morning on an empty stomach to burn more body fat.
THE REALITY - I feel sick and light-headed if I exercise in the morning without eating. My wife Rachel, however, feels sick if she exercises after eating and does better training first thing in the morning without eating.
THE SOLUTION - we exercise in the best way for ourselves, ignoring the advice. Better to just exercise at any time, rather than not do it because the “perfect” advice doesn’t fit you.

2️⃣ 🏃🏻‍♀️
THE ADVICE - Barefoot running is beneficial for your body, joints, biomechanics etc.
THE REALITY - I went to a fitness convention crammed with the best speakers and experts in the industry, and there was one talk on why barefoot running is so great, and another talk on why barefoot running is a bad idea!
THE SOLUTION - Try it if you want. See how it feels. Do you prefer it? Do you notice any change in how your body feels? Then make a decision on what type of footwear (or not) is best for you!

Remember, this isn’t about whether or not what the experts say is true. It’s about putting yourself first and taking the information and using it in a way to benefit you. 👌

So next time you hear some expert advice, ask yourself if it’s relevant for you and if it will help. If not, ignore it! 😑

Tell me below; 👇👇👇👇👇

What’s one piece of expert advice that just didn’t work for you?

18/12/2024

DON’T BE AN IDENTITY FRAUD

There are many ways in which we identify, such as;

- Our work / career 👩🏻‍🍳
- Being a parent 👨‍👩‍👦
- Being a best friend 👫
- Our hobbies 🎧

Including our body. 🦵

People might identify as being fit, strong, or active. 💪

Or they might identify as being the big F word..... Fat. 🤭

FAT IS SOMETHING YOU HAVE, NOT SOMETHING YOU ARE.

You are not fat.
You have fat.
You also have nose hairs.
You are not nose hairs.

The thing with identities is they are self-fulfilling. If you identify as active and outdoorsy, you are likely to do more things that active and outdoorsy people do! 🏄🏼‍♀️

And vice versa, if you identify as fat, you are likely to do more things that create that identity, like make poorer food choices. 🍪

This is one of the big issues I see in people who do successfully lose weight / fat. When they get to their new weight, they are still identifying as “the bigger person who’s lost weight”, not as the new healthier, fitter person. 🤔

The important thing here is to understand that YOU ARE NOT FAT. You might have it, but that doesn’t make you it. 👊

You are so much more than your body. You are a friend, a partner, a parent, a child, an inspiration, a supporter, a human and more. 🥰

Don’t be a fraud and hold the wrong identity for yourself. Identify as the amazing and wonderful human that you are! 😇

So tell me, what’s the most positive identity you are proud of? 👇👇👇

17/12/2024

BE A SCIENTIST

How would a scientist assess your health and fitness? 👩‍🔬

They would look at what you’ve done, see the results you’ve had and use this information to inform their next experiment. 👍👎

We, on the other hand, just tend to see it as success or failure. And failure normally leads to giving up. 😓

We need to look at things differently, more like a scientist. 👨‍🔬

Regardless of the results, you need to understand there is no right or wrong. ✅ ❌

For example, if you decide to eat a vegetarian diet to try and lose weight, whether it works or not doesn’t make you a success or failure. It gives you information. 💡

If it helps, great. Ask yourself why did it help? Did it make you eat more vegetables? Did it make you eat less calories? Were you more full on less food? 🥬🍅🥦🥕

If it didn’t work, ask yourself why not? Did you struggle to eat enough protein? Did you overeat on carbs because you didn’t know what else to have?
🥐🍞🥫

You need to just see the outcome as information and use it to guide your next move. 🗺

You need to detach emotionally from the outcome, and INVEST EMOTIONALLY in your action-taking. Ring any bells?! 👊

Be proud of the actions you take, not just the outcomes they create. 😇

If you are not seeing the results you wish, you haven’t failed. Instead, be honest and assess the actions you’ve taken and look at how you could improve a little more or change something else. 🤔

When you do see progress, assess what actions you’ve taken and look at how you could do more of that to ignite your progress further. 🔥

Either way, there is no right or wrong, and there is certainly no failure. See it all as information to guide your next decision and keep moving forwards. 👉👉👉

In the comments below, give me an example of an action you’ve taken and what you learned from it? 👇👇👇

16/12/2024

DON’T CATCH WEEKENDITIS!! 🤢

That weekend feeling! Woop woop!🥂

For most people that means kicking back, loosening the strings and letting your hair down. 💁

But it also often means “falling off the wagon”, making poorer food choices, and eating / drinking too much. 🙇

I call this “weekenditis”! It’s that disease that can cause havoc, wrecking all the positive work we’ve done during the week and making us feel bloated, lethargic and annoyed at ourselves. 🥴

Now, I’m not here to tell you to keep up your same weekly routine into the weekend, that’s just not realistic. And you deserve to enjoy yourselves how you wish to. 🍺

The weekend is an opportunity to take time to do other things you enjoy and want to. 📚 🛀

What I willl say is next weekend, commit to maintaining one positive thing you do during the week that you normally don’t do at the weekend. Just one. ☝️

It could be cooking a wholesome dinner, prioritising sleep and going to bed at your normal time, or just remembering to keep drinking water. 🥙 😴 💧

Maintain this action regardless of what else you eat or drink. 🤝

Make next weekend one step better than your normal weekend so that you can keep making progress whilst enjoying yourself as well. 😋

You might even be amazed by the impact this one action has on other choices you make too.... 😀

There’s enough other things going round at this time of year we don’t watch to catch. Let’s add complete weekenditis to the list. 🤧🤒😷

Tell me, what one positive thing will you make sure you do next weekend that you wouldn’t normally? 👇

15/12/2024

THE POWER OF TRANSFORMATIONAL LANGUAGE

Did you know that we talk to ourselves quite a lot?! 🗣

In fact, it’s estimated that we have between 12,000 and 60,000 thoughts every day! 💡

Unfortunately, most people do a lot of negative talking to themselves, much like a duck quacking away in their head telling them they aren’t good enough, they’re a failure, this won’t work, etc. 👎

And to coin a phrase from another coach and mentor, we need to ‘Shut The Duck Up’! 🦆

It takes focus to work on improving your self-talk but it can certainly be done. 🤐

So today I’d like to give you some transformational language to use when you hear yourself saying certain negative things. 👂

We can make huge changes just by transforming our language to something more powerful. 💪

So practice the following;

SWAP “I can’t” FOR “How can I?” 🤔

For example, “I can’t get to the gym this week, I’m too busy” can become “How can I exercise this week instead?” 🏃‍♀️

Framing things in this way will help you look for solutions and opportunities rather than problems and excuses. 💭

And secondly;

SWAP “I have to” FOR “I get to”. 🙌

So instead of thinking “I have to wash up”, say “I get to wash up”! 🍽️

Be grateful for the thing you have to do and what it truly means. If you have to wash up, that means you’re fortunate enough to have just enjoyed a hot meal, in your home, and have clean running water available at any moment. 🏡

In the stresses of day to day life, it’s easy to forget just how fortunate we are. ☺️

One of the most game-changing things I ever learnt is that we can’t stop having negative thoughts. The difference is how we respond to these thoughts. Do we let them take control or do we rewrite the script? ✍️

So tell me in the comments, what negative self-talk do you have quite commonly and what can you practice changing it to? 👇

14/12/2024

DON’T MORALISE FOOD

Do you ever reward yourself with a “treat”? Or maybe you think you’re being “naughty” when you put your hand in the biscuit tin. Perhaps you’ve even counted up your “sins”! 😈

All of these words and phrases are commonplace in our language and discussion about some of our food choices. 🍨

However, what we perhaps don’t realise what we are doing is “moralising” our food. 👿 😇

We are attaching an emotion to it, which becomes rather symbolic. 🛕

Then what happens when you eat that “naughty” food? You feel naughty! You embody the same emotion about yourself! Now you feel bad and guilty about your choice. 🤦‍♀️

Yes, some foods are healthier for us. 🍉

Yes, some are less healthy. 🍩

But that’s all they are. Foods. Things that (hopefully) provide us nutrients to live and perform. 🏃🏻‍♀️

If we consider certain foods as “bad”, “naughty”, or anything similar, I can pretty much guarantee you’ll feel that way about yourself whenever you eat them. 😔

Remember, foods are just foods. And we make choices on what to eat based on a huge variety of factors in any one moment - our deepest priority, what’s available, what smells and looks good, price, etc. 😋

So, stop labelling foods as good or bad. There is a whole spectrum of food quality and we need to take morality out of it or else we’ll keep ending up feeling awful when we make lesser choices, which as I’m sure you know, then tends to lead to more self-destructive behaviour! 🤯

This is particularly prevalent at this time of year when there is more of the unhealthier foods around. But that’s normal in December. You don’t HAVE to eat them. But you may choose to. And that’s ok too. Enjoy them for what they are…food. Just be aware of how lots of these choices can add up. 📈

Tell me below, how do you feel when you eat the treats / naughties / sins? 👇

Happy Beautiful Health

10/02/2025

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