Healthymersion

25/05/2024

Hello friends!
Happy Weekend!

On Monday, we are starting a 10K Step Challenge for the next 28 days!

All you need is your two feet and a tracker whether it is a Fitbit, smart watch, a pedometer or a step counter app.

The goal is to walk 10k steps a day or 70k steps a week for 28 days.

Log your steps on the tracker I will provide and submit your completed tracker at the end of the 28 days. If you have consistently accumulated 70,000 steps a week (which means even if you have an off day, you can make it up throughout the week!), then you will be entered into a draw to win some fabulous prizes!

Even if you don't win, you will get more active, feel better about yourself, tone up, lose weight, and keep it off in the long term!

*If you are already getting in 10,000 steps a day, you can still take part in this challenge by increasing your daily steps. Start with trying to get an extra 2000 in per day, and increase by 2000 each week.

If you are ready to join this FREE challenge, please comment I'M IN below and I will add you to a private Facebook group. Feel free to share with anyone who you think may be interested!

Let's Get Steppin! 💪

08/05/2024

Another way to fill your cup is yoga. 🧘‍♀️
Give Yoga with Adriene a try!
Today's practice was yoga for teachers, but we are all teachers, so it is for everyone.

"It is about taking care of you, recharging your batteries, nourishing yourself so that you have energy to guide, serve, teach, and inspire."

06/05/2024

Mastering these habits is game-changing and will turn your weight loss frustration into success.

💪 Walk 8 - 10K steps each day. This is your start to living a more active lifestyle.

💪 Drink 2L of water each day

💪 Aim for 2 cups of veggies at each meal. The focus is on adding healthy foods, not eliminating.

💪Make sure each meal has a protein source.

💪 Strength train 3X a week. This will help you build muscle. Gradually increase the weight.

💪Make sure you aren't mindlessly snacking or over pouring oils, dressings, and sauces on your food.

💪 Breathe, choose one habit to focus on for the day or for the week, or for the month.

Give this a go, and when you're practicing any of these habits, tag me in your stories, I'd love to cheer you on!! 😊

31/03/2024

For those who celebrate, I wish you and your family a blessed Easter.

If you are feeling overwhelmed with the potential feast ahead, here are some tips:

🌼 Focus on protein
🌼 Fill half your plate with vegetables
🌼 Choose whole grain carbs
🌼 Drink plenty of water
🌼 Move your body
🌼 If there's chocolate, have the damn chocolate. 😋

It's about balance and moderation.
If you happen to overindulge, give yourself grace and just make adjustments for your next meal.

Enjoy the time with your family! ❤️

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31/03/2024

Sundays are for Yoga 🧘‍♀️.
Even Theo ALWAYS insists on joining in 🤭.

When you're feeling sad about the past or worrying about the future, just BREATHE.
Your breath is always there to guide you through it.
Happy Sunday! Happy Easter! ❤️

29/03/2024

Yesterday, I didn't feel 100% and just needed a reset, so I chose yoga. Today, back to lifting some heavy sh*t. 💪 Listen to your body.

28/03/2024

Small steps and small changes can make the difference.

08/03/2024

Celebrate the strength and resilience of women everywhere. Cheers to the women who inspire us with their courage, determination, and unwavering spirit. Happy International Women's Day! 💜

20/02/2024

When it comes to weight loss, there is so much information out there that it is overwhelming, and it can be difficult to find the one thing that works for you.

Don't worry about anything else and focus on doing these consistently 👇:

⭐️ protein, fat, and fibre at every meal
⭐️ strength train 2 to 3x a week
⭐️drink water
⭐️walk everyday
⭐️spend quality time with loved ones

If you need some help with this, send me a DM. 💪

13/02/2024

Yesterday we celebrated the 100th day of school. We included this as a centre.
Looking for a workout? Try this challenge 😊

12/02/2024

When you're feeling overwhelmed, focus on one step at a time.
It's so easy to get caught up in the what ifs or trying to prepare or plan 10 steps ahead.
Instead, just remind yourself "One step at a time". 🫶

06/02/2024

Looking for a quick way to move your body?

Here's a 20 min at home workout:

Warm up: Complete each for 30 seconds, 2 rounds
Jog
Arm circles
Jumping jacks
High knees

Then complete 30 secs work, 30 secs rest of each exercise, for 2 to 3 rounds.
Squats
Push-ups
Altenating Lunges
Mountain Climbers
Plank - hold for 1 minute

Cool Down: Complete each for 30 seconds
Standing Forward Bend
Arm circles 8 to 10 times
Arm across chest, 15 seconds each arm
Quad stretch, 15 seconds each leg
Child's pose
Knees to chest pose
Downward Facing dog
End off with Co**se Pose for 1 minute.

Enjoy!

Movement is one of the most important keys to health. Exercise benefits heart health as well as muscle strength, flexibility, and balance.

05/02/2024

Needed this, and for anyone else who may need this, here you go.
Read it. Then read it again. 🫶

22/01/2024

Yoga for us this Monday morning. 🧘‍♀️🐶

My time to feel grounded and prepare for whatever the day may bring.
It's Theo's time to play, extra cuddles, and a calm way to start his day.

Listen to your body and what it needs, whether it's yoga or cardio or a weight lifting workout or a walk outside. Whatever it is, do that!

Enjoy your Monday!

10/01/2024

Dinner time comes around, you have had a long day, you don't feel like cooking, and you're hungry NOW.

So you pick up your phone, and suddenly you've spent $40 on a carb loaded meal that probably would have cost a lot less if prepared at home. Sound familiar?!

It's not the ideal scenario, and making it a habit will impact your overall well-being.

Eating nutrient-dense balanced meals is one of the most important things you can do for your physical and mental health.

Here are 6 ways you can eat healthier without spending your entire paycheck at the grocery store or takeout:

🌟Meal prep - make it simple and start with grain bowls. Choose your favorite protein, vegetable and grain, and combine. You can switch them up with different proteins and dressings.

🌟 Stock your freezer - frozen broccoli, shrimp, and precooked rice in pan with some oil and seasoning makes a healthy 10 min dinner.

🌟Consider plant based proteins - if you're trying to cook a well-balanced meal without the cost of meat or fish, try a vegetarian protein such as tofu, beans, or legumes. Combine with a vegetable and grain.

🌟Get creative - for example: sweet potatoes. There are so many ways to get creative with these. You can bake them whole, cut into strips or cubes, season with salt and pepper, and bake in the oven or air fryer.

🌟Smoothies - one of the easiest and least expensive ways to get a nutrient packed and delicious snack or meal into your day.
Try this simple go-to smoothie: spinach, berries, banana, and almond milk to kickstart your day.

🌟 Grocery store swaps - will give your body a nutritional boost and save you some $$
- switch out bananas for apples for more fiber
- instead of white potatoes, try sweet potatoes
-swap regular yogurt for Greek yogurt for more protein
- buy nuts/seeds in bulk, not packaged
-swap canned beans for bagged dry beans

Save this for those nights you are having a dinner dilemma.

08/01/2024

Being back at work today after the holiday break.....
The struggle is real.

To help get through the day, I'm going to focus on 3 things:

Staying hydrated
20 mins of walking
Breathing through it.

Then, back to extra cuddles with my pup 🐶 because why not?!

🫶 for your Monday

06/01/2024

Your gut needs healing if:
You feel sluggish?
Bloated?
Low energy?
Tired?
Trouble sleeping?

Your gut controls your whole body. It contains 70% of the cells that make up your immune system.

Here's what you can do for your gut health:

🌟Lower your stress levels by meditating, walking, getting a massage, and spending time with family and friends.

🌟Get enough sleep - at least 7 to 8 hours of uninterrupted sleep.

🌟Stay hydrated - super important!!

🌟My 28-day challenge- to give you a kickstart into healthy habits.

A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, and effective digestion.

Eat healthy, sleep well, breathe deeply, and enjoy life.

02/01/2024

TBC Challenge starts Monday, Jan 8th! 💪

Are you feeling tired or sluggish, especially after the holidays? Well, then, this challenge is for you!

This nutrition challenge will help you ditch some unhealthy nutrition habits to kickstart a healthier lifestyle AND to keep you on track for great long-term results.

What's included:
🌟28 TBC guide
🌟Weekly Challenges
🌟Habit Tracker & Cheat Sheets
🌟Weekly tips
🌟Delicious recipes
🌟Private Facebook support and accountability group
🌟 And ME as your coach 🤗

The key to a healthy lifestyle is being able to make it work no matter what life may throw at us.

The purpose of this challenge is to build on small habits that will make a huge difference.

Last chance to register for 50% off!

Send me a DM for info.

31/12/2023

I can't believe we're about to say goodbye to 2023!

Today is the last day of this year, which always brings a little bit of magic.

Whether it has been good or bad, it has passed!
Give thanks for all the good and the good that happened.

Instead of setting goals for the new year, ask yourself:
🌟What do you want this next year to be about?
🌟How do you want to feel a year from now?

Think of a 2024 word or set a 2024 theme. It will help you shift your mindset and put in actions in place.

Some ideas:
Positive mindset
Happiness
Adventure experiences
Resilient
Love yourself
Choose Health

It should be something that resonates with you and makes you feel excited or relieved.
For me, this year, it will be about COMMITMENT to myself.

What is yours? I'd love to hear.

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31/12/2023

Mmm Cheeseburger Soup anyone?!

Enjoy!

30/12/2023

For me, it depends on where the workout is, so if it is at the gym or home or elsewhere, I'll always be ready 💪

29/12/2023

The Total Body Clean up Challenge starts Jan 8th!
Register by Jan 2nd for 50& off!

Here's what some of my clients have said about the program:

"I love the idea of habit stacking, you start with one and then add on each week."

"I love that there was weekly goals to focus on and all the tips Laura provided each week."

"This was just what I needed to build healthier habits and get me on track with my weight loss goals, especially after the holiday season."

"After 28 days, I feel great and realize that small habits make a huge difference for long term goals."

Send me a DM and let's get you started!

28/12/2023

TBC program starts Jan 8th!

What is TBC?!

✅️ a 28 day nutritional challenge to ditch some not so healthy habits and help you get back on track
✅️ a kickstart to a good routine and habits that are sustainable for life
✅️ keeps you motivated and focused to stay on plan
✅️ puts you on the right track for long term goals

and you'll have ME as your coach!

Register by Jan 2nd for 50% off!

Any questions or to get started, send me a DM.

27/12/2023

Exciting News!

You know that excited feeling you get when you buy a new outfit, visit a new restaurant, or walk into your first home?

Well I am feeling it today!

I am excited to share some new and exciting news:

My new 28 day Total Body Clean up program begins January 8th!

And just like the novelty and excitement of your new clothes and new house wears off awhile, the New Year’s excitement of being healthy can quickly wear off too!

I am here to help!

When your motivation starts to fade, let me help you keep going with my program! ;)

Check out my page for more info over the next few days or send me a DM.

26/12/2023

25/12/2023

As you celebrate the joy of Christmas, may your heart be light, your days be merry, and your spirit be filled with love. 🎄
Cherish and appreciate every moment with those dearest to your heart.
Honour the memories you have of loved ones who have passed.
Wishing you health, love, and happiness for 2024! ❤

24/12/2023

These are delicious!
Maybe add them as a side dish to your Christmas Eve dinner.

Enjoy!

24/12/2023

Day 24 ~ Here we are on the last day of the Core Christmas Challenge and we end off with a Low Pushup. It is one of the most physically challenging yoga poses, as it connects high plank and Upward Facing Dog. Unlike a traditional pushup, it targets and engages the triceps muscles as well as the core. Complete the pose for the full minute.

https://www.youtube.com/watch?v=rTVWSjYAZ2Y

Thank you for joining me in the 24 days Core Challenge. 💪

Have a Merry Christmas Eve!

Learn how to master one of the most physically challenging yoga poses with these tips. Chaturanga Dandasana, also known as Low Pushup or Four-Limbed Staff Po...

23/12/2023

The holiday season can be a stressful time if you're on a weight loss journey.
With all the parties and celebrations, you might say well it's the holidays, "I'll just restart in January."

Instead, here are 5 tips to navigate through the holidays without losing sight of your goals and still enjoy this time of year.

🎄Include PROTEIN at every meal.
🎄 Fill half your plate with VEGGIES
🎄Drink plenty of WATER
🎄MOVE your body for 20 to 30 minutes a day
🎄Avoid MINDLESS eating, especially when it comes to sugary foods.

Enjoy the food, enjoy the time spent with family and friends, enjoy the downtime and all the holiday spirit things. 💞

23/12/2023

Day 23~ Lying Suitcase Passes

https://www.acefitness.org/resources/everyone/exercise-library/297/supine-suitcase-pass/

You can also do these in a standing position if lying down on the floor is not an option.

Lying on the ground face up, hold the stability ball in the hands above the face with arms straight. Bring the legs off the ground toward the ball, keeping them