Triple Two Wellbeing

11/09/2025

Experiencing the magic of sunrise is easier this time of year because it's not too early!
It's a great incentive to start a new habit and get out for a walk (or even a run).
There's no time of day like it, and it sets up your mindset for a great day.

Give it a try!

05/09/2025

Happy Friday!

Are you getting your priorities right?

04/09/2025

02/09/2025

The end of the school summer holidays may be a relief to some, and a sad time for others. But for many it's a time for 'getting back to normal'.

This is often a good time to get back to your health and wellbeing agenda, whether that's shedding a little weight after the excesses of summer, getting the post-BBQ season diet back on track, looking at how to move the body more, or making sure you're managing stress to ensure that you're resilient for the autumn and winter months.

Whatever getting back to normal means to you it's worth knowing that more and more people are turning to a health coach to support them with their health and wellbeing.

The benefits of having a partner to advise you, provide support and offer accountability with your health and wellbeing objectives should not be underestimated, and the modest investment required may surprise you.

The UK and International Health Coaching Association (UKIHCA) provides a register of qualified health coaches, and has made it their mission to bring health coaching to all public and private health care and physical activity settings, in workplaces, in education and in communities. Having that support more readily available is becoming central to how we will save our creaking health services.

As well as helping you to thrive in the now, you'll find that a Health Coach will also be able to help you to prevent ill-health in the future by supporting you in taking small steps with big impact.

You can find a local Health Coach here: https://www.ukihca.com/locations

If you're in the Kent area of the UK or don't mind on-line calls then you could also check me out here: https://222wellbeing.co.uk/

I wish you a happy and healthy return to normal!

30/08/2025

29/08/2025

Happy Friday!

I hope that today sees the completion of a stress-free week?

Well, perhaps "stress-free" is a little too much to ask for. After all, we will never eliminate stress from our lives.

However, we can learn to be more resilient to stress, and we should DEFINITELY avoid letting stress become 'chronic stress'.

Stress is a natural part of life, of course, but chronic stress is where our nervous system gets stuck in 'fight or flight' mode. The resulting cortisol and adrenaline changes our body from the inside, and longer term this can lead to high blood pressure, chronic inflammation, poor digestion, weakened immunity, increased risk of anxiety, depression and heart disease.

I talk to a lot of men aged 40+ who are trying to lose weight or tackle high blood pressure, and they are surprised when I suggest we need to focus on stress management as a priority. But it needs to be because a stressed system can cause the classic 'double-whammy' of promoting, both, fat storage AND cravings for highly processed carbohydrates, resulting in an all-too-common downward spiral.

Stress management often focuses on multiple dimensions, depending upon one's lifestyle, schedule and health status. The most common areas of focus are: prioritising sleep, relaxation techniques, dietary adjustments, moving the body more, social connection, mindset management and time management.

If you or anyone you know want some free advice on stress management, then simply let me know by dropping a "YES" into the comments below.

Have a great weekend all!

22/08/2025

Happy Fibre Friday!

Are you getting enough fibre?

The vast majority of my clients aren't when they first engage with me. Statistics from the NHS show the same picture. They show that the majority of people are not getting enough fibre in their diet.

Fibre ensures that our digestive system is working well to absorb nutrients and eradicate toxins and wastes properly. It regulates our blood sugar levels and makes us feel “full” before we eat too much.

Science shows that the health of our gut is way more important than previously thought. It affects our immunity to diseases (your gut is 70% of your immune system), our mental health, and our susceptibility to autoimmune diseases.
With respect to today’s most common chronic health issues, fibre is important for:
✅Promoting weight loss
✅Preventing type 2 diabetes
✅Preventing heart and cardiovascular disease
✅Preventing stroke
✅Preventing bowel cancer

An adult should be getting 30g of fibre in their diet daily.
There are 3 types of fibre:
1️⃣Soluble fibre dissolves in water.
🍏Attracts water in the body to form a gel.
🍏Slows digestion and regulates blood sugar.
🍏Has a filling (satiating) effect.
🍏Good sources include: Oats, legumes, apples, oranges, pears, strawberries, nuts, flaxseed, psyllium, cucumbers, celery, carrots.

2️⃣Insoluble fibre doesn’t dissolve in water.
🥕 Helps move waste through the intestines, encouraging regular bowel movements.
🥕Good sources include: Whole grains, bran, seeds, nuts, carrots, cucumbers, cabbage, onions, courgettes, celery, dark leafy greens

3️⃣Good bacteria feeding fibre:
🧅Short Chain Fatty Acids - support intestinal barrier*
🧅Prevents undesirable compounds getting through
🧅Good sources include: Chicory, garlic, onion, artichokes

*Prevents harmful substances like pathogens and toxins from entering the bloodstream. Prevents the development of autoimmune disease.

For core guidance on getting more fibre in your diet and understanding what 30g of fibre looks like, visit https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/

18/08/2025

Happy Monday!

Many of us struggle with the dreaded Monday morning.

Today I arranged to catch up with a couple of friends that I haven't seen for a while at lunch time.

Social engagement is an important part of our wellbeing. A sense of connection, and the natural high you get from 'putting the world' to rights, gives us an outlet for negativity and for processing what's going on in the world and our own lives.

At a basic level, it gives us something to look forward to on a Monday, and gets the week off to a good start.

Give it a go. Organise something for next Monday that gives you an alternative point of focus to the usual Monday morning dread.

Oh, and if you don't struggle with Monday mornings, then please share your secret!

15/08/2025

In this video I talk briefly about why people work with a Health and Wellbeing Coach.

You can find a health coach and access more information via the UK & International Health Coaching Association (UKIHCA) here: https://www.ukihca.com/locations

12/08/2025

Happy Tuesday!

Moving your body through the day is vital.

08/08/2025

Happy Friday!

Or at least I hope it is...

For anyone suffering from depression this video provides a few insights into what worked for me back in the day, when the day-to-day was like wading through treacle just to make it to Friday.

Just let me know if you'd like more details, or maybe think about finding a local Health Coach here:
https://www.ukihca.com/locations

Have a good weekend all.

06/08/2025

Living longer after cancer is a major step forward, but for many self-employed people, the journey doesn’t end with the diagnosis.

Today, the average cancer survival time in the UK is over 10 years, compared to just 1 year in the 1970s. That’s incredible progress. But behind the headlines is another reality.

According to Macmillan Cancer Support 1 in 4 people with cancer live with long-term consequences of the disease or its treatment. That includes physical side effects, emotional trauma, fatigue, and the financial impact of being unable to work like they used to.

For small business owners, sole traders, and the self-employed, living beyond a diagnosis often means navigating life-changing challenges without sick pay, HR support, or financial safety nets.

That’s where we come in.

At Stronger Together Through Cancer, we support business owners at every stage, from diagnosis to recovery and beyond. Whether you're adjusting to life after treatment, facing fatigue that makes work difficult, or simply need someone who understands, we're here.

We offer:

・1:1 wellbeing check-ins and business support
・Financial coaching and guidance
・Tailored resilience coaching
・A strong, understanding community
・Access to resources that help you balance life, health and work

You’ve survived cancer, now let us help you live well beyond it.

Visit our website to see how we can support you:
https://f.mtr.cool/dfzijflern