Urban Health

21/11/2025

GLP-1 use, from Ozempic to Mounjaro, has exploded in the past year. In the US, 12% of adults report using them now or in the past. South Africa doesn’t have official figures yet, but it’s safe to say the trend is similar.

Here’s the problem: people are being prescribed GLP-1s with little to no education on how to use them safely or build sustainable habits.

If your medication is crushing your appetite, leaving you nauseous or constipated, and driving rapid weight loss, you need more than a prescription - you need a plan. And let’s be honest: most clinicians don’t have the time (or the training) to give you the support you deserve.

To get the most out of GLP-1s, you need intention and preparation. Before that first dose, equip yourself with strategies to handle the changes ahead.

Here are the best practices to anchor your journey:

🍏 Plan high-protein, nutrient-dense meals
🏋🏻 Create a workout plan
💧 Hydrate with intention
📝 Loop in your family

Here’s the truth: you won’t stay on GLP-1s forever. In fact, 65% of people stop within a year. Without a plan, many end up right back where they started.

✨ Don’t just jump on the GLP-1 bandwagon. Plan for success.

If you’re considering or already using GLP-1s, let’s make sure you’re not just losing weight…but building health that lasts.

🌻 Book an appointment with me today, and let’s design a plan that works for your body, your lifestyle, and your future.

https://urbanhealth.co.za

20/11/2025

🎄 December: the season of joy… and juggling.

For many, the holidays bring warmth, connection, and celebration. But they can also stir up stress - especially if you’ve been working hard to build new habits or health plans. One moment you’re feeling proud of your progress, the next you’re wondering how to keep it all together when routines shift, temptations multiply, and energy runs low.

That’s where a clarity session comes in. Imagine stepping into December with a calm, supportive space to:

🍏 Reflect on what’s working and what feels shaky
🍋 Explore practical interventions that fit your unique rhythm
🌸 Gather fresh ideas to navigate holiday meals, gatherings, and downtime without guilt or overwhelm

Think of it as a reset button before the year closes - a chance to align your health goals with the realities of the season, so you can enjoy the holidays without losing sight of yourself.

✨ Book your December clarity session today, and give yourself the gift of balance, insight, and peace of mind. ✨

Go to https://urbanhealth.co.za to book, or WnatsApp me on 0829209816.

19/11/2025

Five minutes. Neck rolls, cat-cow, hip circles, shoulder sweeps. Move with breath. Move with kindness. This isn’t about performance - it’s about presence. A way to greet your body before the world asks things of it.

18/11/2025

Every doorway is a threshold. Before you enter, pause. One breath. One intention. One shift in posture. Let it mark the transition. Let it remind you: you’re allowed to arrive slowly, fully, and with care.

17/11/2025

Over the moon to announce our little birthday celebration!

Join us this Saturday!

17/11/2025

15/11/2025

10km of courage, laughter, and quiet triumph 🌊🌿

This morning in Sea Point, I had the privilege of walking alongside two incredible women - each carrying her own story, each showing up with grit and grace. We covered 10km together, one step at a time, with the ocean beside us and the sun on our backs.

There were no finish-line fireworks. Just smiles and a quiet sense of “I did it.”

And that’s the magic: the real victories are often quiet. They happen in the showing up, in the commitment to keep going, in the choice to honour your body and your goals - even when no one’s watching.

These ladies are walking their way into strength, healing, and self-belief. I’m so proud of them. And grateful to be part of their journey.

Here’s to resilience, to movement, and to celebrating every step - especially the ones that feel hard!

Oh. And matching shirts and colourful socks 😁

13/11/2025

Was chatting to a client this morning and I mentioned that my biggest takeaway from working with people and refining and tuning their health goals is this:

Real health is boring.

The people who get it right, who are building habits, that are changing their lifestyles and moulding their lives…

…keep things simple.

The healthiest people in the world don’t have elaborate, laminated, colour-codes plans. They eat the same four, or five, or six meals week in and week out. They move the same way everyday, every month. They’re up at the same time every morning and they go to bed at the same time every night. Their routines and rituals are simple, yet intentional. And the same. Most of the time the same. Every day.

They don’t have to guess.

Do you know why this is not mentioned more? Because it’s not glamorous. It’s not Instagramable. You’re not gonna be the star of your own Netflix series.

And yet…your health happens to you while you’re out living your life. Because you know what works for you. You don’t keep piling new concepts and ideas and fads one on top of the other. You’re not constantly changing things up.

You keep it simple. These foods. Those movements. These routines.

Boring? Maybe. Effective? Hell yeah.

13/11/2025

Pause. What do you see? Touch? Hear? Smell? Taste? Let your senses bring you back to now. This ritual is a doorway - out of your head, into your body. It’s grounding, gentle, and always available.

12/11/2025

When the day feels heavy, move. Stretch your arms, swing your hips, breathe deep. Just two minutes to remind your body it’s alive, supported, and allowed to shift. You don’t need a gym. You need a moment.

11/11/2025

At the end of the day, sit with yourself. Can you name three things that went well? What’s sitting in your body? What can you gently release? This isn’t about fixing—it’s about witnessing. A soft landing. A quiet goodbye to the day.