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Light Network

The Light Network offers narrative therapy and coaching focusing on mindset, nutrition and fitness.

16/11/2023

Summer ☀️

06/06/2023

Tea Time 🫖🥂

01/06/2023

K.P. 💖

29/05/2023

London nights 🥂

18/05/2023

Friends ☕️

18/05/2023

Holidays 2022 🎄🥂

18/05/2023

Sagittarius Season 💖

22/01/2023

Friends: The family you chose 💖

22/01/2023

💕
#2022
❤️🇨🇦❤️

19/01/2023

Spring Summer 2022 🌷☀️🥂

29/08/2021

Can you guess what one of the first question that everyone always asks me about macros? You guessed it: ‘so...can you still drink?’ ⁠
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The answer is YES, of course I can and I absolutely do - just not as often as I used to 😉
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It is not because I am trying to restrict calories or because I follow macros. It is because my habits, cravings and the way my body responds to alcohol have all changed. ⁠
I never knew that when you drink, especially wine, you end up craving sugar among other things 😬 So a fun day in the sun sipping rose with my friends was always followed by snacking on my fav sweet treats for the next few days. I never connected the two. Now that I have it's a game changer. I can make the choice to give into those cravings or not - pass me the haribo 😋
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I also never really thought about how crappy I slept after a few glasses of wine. I would just chalked it up to feeling a little hungover. I now understand that my body is trying to process the alcohol and it is able to as fast as it used to. To help it along I drink a lot of water while I am enjoying my wine. Then even more mixed with rehydration salts before I get into bed to help ensure I get a better night's sleep which helps fight off the sugar cravings and the overall hangover 🙌🏽⁠
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I love my wine and I will never turn down a skinny margarita but I am definitely more selective as to when, where, what and with who but when I do partake, I enjoy it so much more than I ever did before. ⁠
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Cheers to that! 🥂
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22/08/2021

Do you nap? I love too. ⁠
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Sure it may seem a bit indulgent to stop mid day to rest but studies support a midday snooze. Napping for as little as 30 mins can boost memory, ease stress, make you more alert and help you perform better on the job. ⁠
Amazing right? Well the benefits don’t stop there.⁠
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If you are feeling blue, taking a nap can help shift your mood. Relaxation is a mood booster so resting for an hour regardless of whether you fall asleep or not can brighten your mood. ⁠
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The same goes for stress. A 30 mins nap can help release stress and the physical sensations it can create. ⁠
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In terms of memory, a quick nap can help you to remember things that you have learned earlier in the day. It also helps you connect the dots faster with new information which in turn will make you more productive. Plus, when you find yourself doing the same task over and over again, a nap can help you be more consistent by keeping your brain alert. ⁠
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Naps are also great for creativity. Ever woken up from a dream with a great idea? That is because REM sleep activates the parts of your brain connected with dreaming and imagery. So the next time you are struggling to create, try a nap. The idea may be waiting for you in your dreams!⁠
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Now, I know we can't always stop for a nap, we have full lives and naps are a luxury - plus isn't that what coffee is for? Well, no. Studies have proven that when you are tired but still have a long todo list you may be better off taking a nap than powering through on coffee. Compared to caffeine, napping can better boost your memory and learning skills. ⁠
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It is even proven that taking a nap during the day, along with exercise like walking or stretching will improve your sleep at night which will set you up for a better next day. Result! ⁠
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So the next time you can spare a few mins for a nap try it. I promise, the results will definitely be worth it.⁠
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Now excuse me while I go have a quick nap 😉
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19/08/2021

Did you know that sitting burns 4% more calories per hour than lying down? Or how about that fidgeting while sitting burns 54% more calories than lying down? What about how standing burns 13% more calories than lying down - if you fidget while standing you are now burning 94% more calories than when you are lying down. Start walking and at a pace of just 1 mile per her you are burning 154% more calories than lying down. Crazy right?! ⁠
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So what is the take away? Every step counts! ⁠
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Upping your daily step count is a great, low impact way to burn calories and clear your mind that you can easily fit into your day. I am sure you have heard people talk about getting their steps in or aiming for 10,000 steps every day which is a great goal but let’s be honest, we are all balancing packed schedules and sometimes hitting 10,000 steps a can be a real challenge. The good news is that studies show the real magic actually happens around 6,000 steps a day which is much easier achieve. Result!⁠
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While I highly recommend getting out every day for a walk there are so many other ways to up your step count without dedicating a ton of time to it. You can start by parking a little further from the door, taking the stairs over the elevator or my favourite, standing while talking on the phone. And the List goes on…⁠
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Walking also does more than simply burn calories; it helps with appetite control. The more active you are the easier it is for your body to regulate your appetite. To really get the appetite regulating benefits of high physical activity you need to see activity as a lifestyle not just a temporary activity you do a few times a week to burn calories. Studies show that people who maintain high activity levels (think taking their calls standing, not sitting), see better results with appetite control than those who simply increase activity levels for short periods of time. So let’s keep it moving!⁠
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17/08/2021

‘If only there were less hours in the day’, said no one ever

Lack of time is something we all face. Our lives tend to be non-stop and it doesn’t help that spending a ridiculous amount of hours in the office is often seen as a badge of honor.

So if we can’t add hours to the day how are we supposed to fit everything in? By learning how to maximise what you get out of the hours we do have 😉

Luckily, there are so many upsides to mastering your time management skills:

🔸 It will allow you to feel more focused, in control and less chaotic.

🔸 You will have the time to make more effective decisions that are well thought out and not rushed.

🔸 You will be able to focus and be more productive, which will help you reach your goals faster.

Result! ✅

The easiest way to begin managing your time better starts with a little planning. Look at your day; what needs to be done?

List out the tasks that you want to accomplish and start prioritizing them 📝 Be brutal. Move anything nonessential to another day if you are running short on time.

Set realistic time blocks for each task and do your best to stick within them. Be honest with yourself if something is going to take a few days to complete that is fine, just block the time out over a few days. This will alleviate the stress you may have around completing the project.

Don’t forget to block out time for breaks and meals 🍽 this is important and will help keep your brain sharp and prevent burnout.

Get organized. Gather what you will need to get you through the day so you don’t waste time looking for things you need to complete the tasks in front of you.

Plan, prep, repeat. Do it again for the next day, rolling over anything that you may have missed.

We all just want to live our best lives spending more time doing what we love and less time doing what we don’t. Mastering your time management skills will help you to achieve just that and so much more.

Now that sounds like a win to me 🏅

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12/08/2021

Summer in a cup 😍
☀️
☀️
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I will be honest, I don’t drink a lot of juice. I typically avoid them out of personal preference so trust me when I say this one is delicious 😉

It is light, refreshing and perfect anytime of day. I love it after a workout as much as I do with a delicious brunch. Mimosas anyone? 🥂

🍍🥒🍋

📝 Ingredients:

1 cup of pineapple
1 cucumber
2 lemons, juiced
1 tbsp of ginger
1 litre of water

👩🏽‍🍳 Recipe:

1. Add to a blender or nutribullet the pineapple, cucumber, water and the juice of 2 lemons.
2. Next add in the ginger.
2. Pulse together all the ingredients together until everything is well blended.
3. Pour over ice and serve

Enjoy!

Video on IGTV 📺😘

Macros
Cals 33
Protein 0.6g
Carbs 8.9g
Fat 0.2g

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16/11/2023

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