Health Creation North

01/10/2024

Preparation for the 2025 Diploma in Health Creation Coaching and Mentoring is now well underway! 🎉 Whether you're a professional therapist or someone passionate about health and wellness, this diploma offers transformative coaching tools for all.

As we near the completion of the 2023/24 group (an amazing group of students!), Dates for 2025 will be available soon. Stay tuned for more updates—it's all systems go!

🧠 Transform Your Practice with Health Creation Coaching 🧠
Join us for a free professional development webinar series designed for therapists, nutritionists, health professionals and people just passionate about health looking to expand their coaching skills!

October Webinar: Learn how to empower your practice with coaching tools - 45 minutes
📅 21 October 2024 | 🕛 12.30pm
November Webinar: Discover how the Health Creation Diploma can transform client outcomes - 1 hour
📅 28 November 2024 | 🕒 3pm
🔗 Click here to register and secure your spot: https://www.eventbrite.com/cc/health-creation-coaching-webinar-series-3706849

Can’t make it live? Don’t worry! Replays will be available to all registrants. 🙌

01/10/2024

🧠 Transform Your Practice with Health Creation Coaching 🧠
Join us for a free professional development webinar series designed for therapists, nutritionists, health professionals and people just passionate about health looking to expand their coaching skills!

October Webinar: Learn how to empower your practice with coaching tools - 45 minutes
📅 21 October 2024 | 🕛 12.30pm
November Webinar: Discover how the Health Creation Diploma can transform client outcomes - 1 hour
📅 28 November 2024 | 🕒 3pm
🔗 Click here to register and secure your spot: https://www.eventbrite.com/cc/health-creation-coaching-webinar-series-3706849

Can’t make it live? Don’t worry! Replays will be available to all registrants. 🙌

01/05/2024

And another lovely busy day, up to Edinburgh this morning for a BioCare Practitioner Group workshop on Mental Health. Thank you very much BioCare for travelling all the way up, I really appreciate it.
Had an hour of retail therapy in TK Maxx -found 1 really nice adidas white trainer size 6.5, coukd I find the other one?
Searched every aisle including mens and kids grrrr hate giving in but train was waiting....
Niw having a lovely Pret A Manger salad, gping to mark some of my students homework for the Kinesiology Diploma, spend a couple of hours in work getting set up for teaching, do a Health Creation Coaching Session with client and then I will be off to SMTC - 2024/2025 for singing rehearsal until 9pm. Phew!

01/05/2024

As a health coach, I've seen firsthand the challenges many face when adopting healthier habits. The key to lasting change isn't just knowing what to do but making the process enjoyable and engaging. That's where gamification comes in – it's a powerful tool that can transform mundane tasks into exciting challenges.

1. Set Clear, Achievable Goals: Like in a game, setting clear objectives is crucial. Start small to avoid the feeling of being overwhelmed. For instance, if your goal is to increase physical activity, begin with a daily 10-minute walk rather than an hour-long workout.

2. Track Progress Visually: Humans are visual creatures. Use apps or a simple chart to track your progress. Seeing a visual representation of your achievements can be incredibly motivating.

3. Reward Yourself: Players earn rewards for completing tasks in games. Apply this to habit formation. For example, after a week of meeting your water intake goal, treat yourself to a movie night or a small gift or some extra self-care, a lovely hand cream and nail varnish applied with a lit candle nearby. This creates positive associations with your new habits.

4. Create Challenges with Friends or Family: Competition can be a strong motivator. Challenge friends or family members to a 'step count contest' or a 'healthy recipe cook-off.' It's a great way to stay accountable and make the process fun.

5. Use Technology Wisely: There are numerous apps designed to gamify health habits. From fitness trackers to meditation apps, these tools use points, levels, and badges to keep you engaged and motivated.

6. Reflect and Adjust: Regularly reflect on your progress. If you find a specific approach isn't working, feel free to tweak the rules. Just like games have different levels and obstacles, your journey towards a healthier lifestyle will have unique twists and turns.

30/04/2024

In a world obsessed with generic health trends and one-size-fits-all advice, truly understanding your body is a revolutionary act. It’s about tuning into your unique rhythms, needs, and signals rather than conforming to external expectations.

Create your very own healthy living blueprint that's deeply personal to you:

1. Listen Intently: Your body communicates with you constantly through hunger cues, energy levels, and even emotions. Start by paying close attention to these signals. Note how certain foods make you feel or recognise when you need rest versus activity. Listening is the first step to understanding.

2. Experiment Mindfully: Each body is a unique ecosystem. What works for one person may not work for another. Give yourself permission to experiment with different forms of nutrition, exercise, and self-care, observe what truly benefits you. Remember, it’s about how you feel, not just how you look.

3. Embrace Your Uniqueness: In the age of social media comparisons, it’s crucial to embrace your individuality. Your body’s needs, strengths, and limitations are uniquely yours. Celebrate them.

4. Educate Yourself: Knowledge is power. Seek information from credible sources to understand the science behind nutrition, exercise, and wellness. However, always filter this information through your personal experience and intuition.

5. Cultivate Patience: Understanding your body is a lifelong journey. There will be moments of frustration and breakthroughs. Cultivate patience and compassion for yourself through it all.

Truly understanding your body is a journey back home to yourself. It’s a path of mindfulness, curiosity, and, above all, respect for the incredible vessel that carries you through life. Tackle this journey with an open heart and a willingness to learn and discover the profound wisdom and strength within you.

These are all things we learn about in our Health Creation Training when becoming a Coach/Mentor, we have to learn and understand ourselves first before we can help others.

29/04/2024

Often overlooked, the broccoli stalk is a treasure trove of fiber, vitamins, and minerals, making it an ideal choice for those seeking a healthier lifestyle. I have to fight my labradors for these, they LOVE them.

Here's how to transform these sturdy stems into an irresistible side dish:

Ingredients:
4 large broccoli stalks, trimmed and peeled
1 large carrot, peeled
1 apple (a variety, Granny Smith works well), cored and sliced thinly
1/4 red onion, thinly sliced
1/4 cup dried cranberries or raisins
1/4 cup sunflower seeds or slivered almonds

For the Tangy Apple Cider Vinaigrette:
1/3 cup extra virgin olive oil
3 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 tablespoon honey (or maple syrup for a vegan option)
Salt and pepper to taste

Instructions:
Using a box grater or food processor, grate the broccoli stalks and carrot into a large mixing bowl. You're looking for a texture similar to coleslaw.
Add the thinly sliced apple, red onion, dried cranberries (or raisins), and sunflower seeds (or slivered almonds) to the bowl with the grated broccoli stalks and carrot. Toss to combine.
Whisk together olive oil, apple cider vinegar, Dijon mustard, and honey in a small bowl until emulsified—season with salt and pepper to your liking.
Pour the vinaigrette over the slaw mixture and toss thoroughly to ensure everything is evenly coated. Let the slaw sit for about 10 minutes to marinate and soften slightly.
Adjust the seasoning if necessary, then serve the slaw as a fresh, tangy side dish that pairs wonderfully with grilled meats or as a standalone salad.

26/04/2024

It's Friday and it may have been a long week!

If you spend prolonged periods at your desk and you are experiencing stiffness and decreased energy, consider integrating Deskercise into your daily routine.

You can enhance your energy levels and overall well-being by transforming your workspace into an area conducive to physical activity. Let's explore some straightforward, equipment-free exercises designed to be seamlessly incorporated into your workday. Please note: chairs with wheels, ensure it's well against lodged against your desk or a wall.

1. Chair Squats: Stand up, lower your body to just above your chair, and stand back up. Do 1-2 sets of 10 reps to strengthen your legs and core.

2. Desk Push-Ups: Place your hands on the edge of your desk, step your feet back to a plank position, and perform push-ups. Aim for 1-2 sets of 10 to tone your arms and chest.

3. Seated Leg Lifts: While sitting, straighten one or both legs and hold them in place for five seconds, then lower them back down without touching the floor. Do 15 reps to work those thigh muscles.

4. Chair Dips: With your back to the chair, place your hands on the seat, lower your body, and then push back up. Try 1-2 sets of 10 to sculpt those triceps.

5. Shoulder Rolls: Relieve tension by slowly rolling your shoulders. Do 5 rolls in each direction every couple of hours.

6. Wrist Stretches: Stretch out your wrists and forearms to prevent strain from typing. Extend your arm, gently pull back on your fingers, hold for 5 seconds, and switch.

7. Ankle Rotations: Lift your feet off the ground and rotate your ankles. This helps in reducing swelling and stiffness.

8. Standing Calf Raises: While standing, raise onto your tiptoes and slowly lower back down. Do 20 reps to keep those calf muscles strong.

9. Seated Spinal Twist: While seated, turn your body to one side, using your chair for leverage. Hold for 10 seconds, and switch. This is great for your lower back.

10. Breathing Exercises: Take deep breaths in and out for a minute. This reduces stress and increases oxygen flow to your brain.

Enjoy your weekend and do these next week again.

24/04/2024

Aging gracefully isn't just about skincare routines and genetics. It's also about what we put on our plates and in our mouths.

Here are some of the best foods you can eat to fight aging:

Berries: Think blueberries, strawberries, raspberries, and blackberries. These tiny powerhouses are brimming with antioxidants that help fight premature aging by tackling free radicals. Mix them into your smoothies or salads, or enjoy them as a juicy snack.

Leafy Greens: Spinach, kale, and other greens are packed with vitamins A, C, E, and K, which all champion skin health, ease inflammation, and fend off UV damage. Try to get a serving of these vibrant veggies every day.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds aren't just tasty; they're full of omega-3 fatty acids and vitamin E, vital for keeping your skin hydrated and supple. A little goes a long way, so a small handful of nuts or a tablespoon of seeds daily does the trick.

Whole Grains: Switch out white bread and pasta for whole grains like quinoa, brown rice, and oats. These grains are not only good for your heart but also help prevent premature aging of your skin.

Fatty Fish: Omega-3 rich fish like salmon, mackerel, and sardines are fantastic for reducing inflammation and moisturizing the skin from the inside out. Try to enjoy these fish at least twice a week.

Dark Chocolate: Choose dark chocolate with over 70% cocoa for a dose of flavonoids that can enhance your skin texture and protect it against sun damage. Remember, moderation is key.

Tomatoes are a great source of lycopene, an antioxidant that protects your skin from sun damage. Cooking tomatoes can boost their lycopene levels, making them great for sauces and soups.

Avocados: These creamy fruits are full of monounsaturated fats, which help keep skin moist and elastic. They're also packed with vitamins E and C, which are essential for skin health.

Water: Hydration is crucial for keeping your skin elastic and detoxified. Aim for at least 8 glasses daily to keep your skin and body hydrated.

24/04/2024

While social media can be a valuable tool for connecting with others, finding inspiration, and sharing our wellness journeys, it can also become a source of stress, comparison, and misinformation .

Here are practical strategies to help you use it in a way that supports your mental and physical well-being:

1. Set Clear Intentions: Ask yourself why you use social media before logging in. Is it to connect with friends, find workout ideas, or learn new health tips? Being clear about your purpose can help guide your activity and keep you focused.

2. Curate Your Feed: Take control of your social media experience by actively curating your feed. Follow accounts that inspire and educate you, and don't hesitate to unfollow those that trigger negative emotions.

3. Limit Your Time: Be mindful of your time on social media. Set specific times for checking your accounts and stick to them.

4. Practice Critical Thinking: Not everything you see on social media is accurate or applicable to your personal situation. Look for information from credible sources and consider consulting with a healthcare professional before making significant changes to your lifestyle.

5. Engage Positively: Use social media to spread positivity and encouragement. Engage in communities that support your wellness journey, share your achievements, and offer kind words.

6. Mindfulness and Reflection: Regularly reflect on how social media impacts your mood and overall well-being. If you notice negative effects, don't hesitate to step back and reassess your usage.

7. Digital Detoxes: Periodically, give yourself a break from social media. For a day, a weekend, or even longer, taking time away can help you reset and regain perspective on how these platforms fit into your life.

8. Share Authentically: When you post, do so authentically. Share your real experiences, including both successes and challenges.

By implementing these strategies, you can enjoy the benefits of social media while minimising its potential downsides. Remember, social media is a tool, and like any tool, its impact depends on how we use it.

23/04/2024

Your morning sets the tone for the entire day. Engaging in meditation first thing in the morning helps calm your mind, reduces stress, and improves focus. It's a moment of peace before the day's chaos begins, allowing you to centre yourself and approach challenges with a clear mind.

1. Create the Right Environment:
Find a quiet, comfortable space where you won't be disturbed. This could be a small corner in your home dedicated to meditation. The key is consistency; the same place can trigger a mental signal that it's time to meditate.

2. Techniques to Try:
Breath Focus: Focus on your breathing. Feel the air enter and leave your body, and observe the natural rhythm of your breath.
Guided Meditation: Use apps or online resources for guided sessions, which can be particularly helpful for beginners.
Mindfulness Meditation: Observe your thoughts and feelings without judgment, letting them pass like clouds in the sky.

3. Start Small:
Start with just 5 minutes a day. The goal is not to meditate for long periods but to build a consistent habit. Gradually increase the time as you become more comfortable with the practice.

4. Integrate into Your Routine:
Make meditation a non-negotiable part of your morning, like brushing your teeth. Set a reminder if needed, and treat it as an essential part of your self-care routine.

Morning meditation can positively impact your entire day. You'll find yourself more patient, focused, and resilient in stress. It's not just a morning practice; it's a tool for life.

Remember, meditation is a skill that takes time to develop. Be patient with yourself and recognise that each day is a new opportunity to grow and learn.

22/04/2024

Growing your own herbs offers a delightful twist to mealtime with fresh flavours and contributes to a healthier lifestyle. Incorporating natural, home-grown ingredients into your diet starts with these easy-to-grow herbs that can flourish in your kitchen:

1. Basil - A versatile herb perfect for pestos, salads, and soups. It loves sunlight, so place it near a window and water it regularly. Plus, basil's anti-inflammatory properties make it a great addition to a health-conscious diet.

2. Mint - Mint is almost too easy to grow. It's perfect for adding a fresh twist to your water, tea, or smoothies. Remember that it can spread quickly and is best grown in a pot. This herb aids digestion and can help with stomach aches.

3. Parsley - Rich in vitamins and minerals, parsley is more than just a garnish. It's excellent in salads and sauces and as a fresh addition to soups. It prefers partial sunlight and moist soil.

4. Coriander - Ideal for those who love making salsas or for Asian and Mexican cuisines. It needs a lot of sunlight but not too much heat.

5. Chives - They are a milder substitute for onions and excellent in salads, egg dishes, and garnish. Chives grow best in bright light and well-drained soil. They are also known for their antioxidant properties.

6. Rosemary - A robust herb perfect for flavouring meats and soups. Rosemary prefers drier conditions, so be careful not to overwater it.

7. Thyme - With its tiny leaves and woody stems, thyme is a great herb for slow-cooked meals. It thrives in sunny, dry conditions.

By integrating these herbs into your diet, you're enhancing the taste of your meals and boosting your health with every bite. Remember, the fresher the herbs, the more potent their health benefits. So why not start your own little kitchen garden today?

05/02/2024

Food 👉 To nourish the body with healthy food
Exercise 👉 To keep the body fit and relaxed
Detox 👉 To free the body of toxic chemicals
Stress 👉 To have a bright, un-stressed mind, free from fear and anxiety
Relationships 👉 To enjoy loving, healthy relationships with others
Emotions 👉To express safely current and past emotion
Being true to yourself 👉 To identify your clear purpose and experience joy in living
Energy 👉 To enjoy high levels of energy and vitality consistently
Spiritual connection 👉 To nourish and free the spirit and live in conscious connection with the source of life
Your space 👉 To create and live/work in harmonious and beautiful environments
Your communities 👉 To belong and actively serve your communities
The natural world 👉 To live in a conscious, respectful relationship with nature