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Wellbeing with Clea, Durban (2025)

07/11/2021

Do you find yourself comfort eating (eating ice cream or a large slice of chocolate) after a stressful day?

When you're overworked, you don't have the energy to make healthy decisions about what to eat, so you reach for the easy option.

For years, I tried to push myself to the limit, thinking I needed to exhaust myself if I wanted to succeed. Other areas of my life suffered. I gave up things I loved. I ate poorly. I was tired all the time.

The relationship I was in fell apart. This pattern of behaviour left me feeling exhausted, unfulfilled, and lonely. I wanted to create something I was proud of, but I refused to let go and honour my purpose.

As soon as I made a commitment to myself to change this pattern, my life began to open up. Gradually, I felt more alive and fulfilled.

My mission is to help successful professionals change their eating habits in a way that is sustainable AND fits in with their busy schedule so that they can look and feel their best and focus on their careers and families.

Photo credit: Steve Cox

07/11/2021

Do you find It hard to balance the competing demands of work and family life?

Professionals want simple, clear advice on nutrition and fitness so that they can focus on their careers and families.

For years, I tried to push myself to the limit, thinking I needed to exhaust myself if I wanted to succeed. Other areas of my life suffered. I gave up things I loved. I ate poorly. I was tired all the time.

The relationship I was in fell apart. This pattern of behaviour left me feeling exhausted, unfulfilled, and lonely. I wanted to create something I was proud of, but I refused to let go and honour my purpose.

As soon as I made a commitment to myself to change this pattern, my life began to open up. Gradually, I felt more alive and fulfilled.

My mission is to help successful professionals change their eating habits in a way that is sustainable AND fits in with their busy schedule so that they can look and feel their best and focus on their careers and families.

DM me SUCCESS if you want to make a change that works for you. 😊

07/11/2021

Trikonasana,
Like so many yoga poses, trikonasana combines multiple elements. It builds strength and steadiness in the legs and feet, brings expansion and space in the torso, and helps us cultivate evenness in the body. It asks us to find a balance between effort and allowing. If the pose is only effort, it is a strain to be in the pose for any length of time. If it is only allowing, the pose has no form. As you find that balance in your arms, legs, and torso, you find your state of mind become more steady and even as well.

As busy working professionals, we come to find that the world demands strength and steadiness from us more often than not. We are called to be strong.

This is just a gentle reminder that you can be strong and also:
- have a tough day
- want to be held
- ask for help
- be playful
- feel a variety of emotions
- take a break

Image credit: Rory Clark

07/11/2021

Stress relief and forests.

Have you heard of forest bathing?
May sound a bit woo-woo, but if you'd like to try something new, I have found it very helpful when things get stressful.
Tip: when walking through the forest, tune into all your senses...
Sight: really notice everything you see. Leaves, flowers, sand, bark...
Sound: how many different birds can you hear? Wind through the trees?
Touch: if you're wearing shoes, feel your feet move as you walk. Try to notice each toe. If you're barefoot, it's a real treat. Gently touch some of the trees and their leaves.
Smell: Can you smell any flowers in bloom? Can you smell the soil?
Taste: Ok. Leave this one for now ;) (unless you have a guide who knows what you can try).
Also, tune into your breath and try to notice what emotions come up while you're in the forest.

Let me know how it goes.

😀💚🌺

07/11/2021

How does stress affect your body?

They say stress makes you more likely to get sick. But why? How does that work? Here's a very condensed start to a very interesting story about stress and the body.

If you are in a high stress state (sympathetic nervous system), your nervous system activates to meet a stressor. You're on high alert and your mind and thoughts are constantly looking for threats (present and future). Your heart rate increases, your breathing speeds up and becomes shallower. You are the mouse and the cat is waiting for you somewhere in the house...

When you are calm and resting (parasympathetic nervous system), your heart rate drops a lot with each exhalation. Your breathing is slow and deep. You are clam, able to feel deeply, think clearly and digest well. Your thoughts are absorbed with what is happening right now. You feel safe. Now you're the cat and you're lying on the bed, purring, eyes winking slowly. ;)

You see, we are all aware of the more obvious ways that our environment can affect the mood we are in and our physical body (think mess, dirt, bad smells vs being at the beach, listening to the waves crash).

Think about how your thoughts differ when it's uncomfortably humid and you have a sore back, in contrast to that super cozy feeling you get on a cold day under your duvet.

SO, we can say:
Our physical body affects our thoughts and feelings. (Eg: doing some exercise can help learning, breathing patterns can affect markers of stress in our blood.)

Our thoughts and feelings affect our physical body. (mind practices can affect markers of stress too.)

There's no immediate effect, like: hey back, get better! It's more indirect than that. You could say that there;s a strong influence effect between mind and body.

A bit skeptical? Fair enough. Think about the last time you had an aha moment. Where were you? In the shower or the bath, perhaps? How friendly are you when you are hangry? Every felt less energised when you pressed pause on your morning movement/exercise routine?

How about a walk in the forest? 😉

09/09/2021

What I do and why

You know how highly functioning adults reach a point in their lives where they realise that they want more. They struggle to find fulfilment in life, feel overwhelmed, are often too tired to do fun stuff, because they have so much to do? The foods they’re eating aren’t working for them any more and gym just adds stress?

Well, I guide people who live from one work day to the next to transition into developing a routine and structure that supports their purpose in life, to living a deep life with energy and purpose and care.

For example, I have struggled to find a way of working that I find fulfilling. I have had struggled with upset stomachs and dairy and gluten intolerance for years. I’ve had adult acne for most of my adult life. I have felt exhausted and overwhelmed, wondering what I was doing wrong and feeling like things would never change.

Over a period of about 5 years, I have done a lot of self-study and research, and found ways to overcome these challenges, moving from blame and fear and lack of trust in myself and my experiences to a journey of self-compassion and more trust in myself and my experience of life.
I have found a firmer sense of self and purpose, nourishment and satisfaction. It is an ongoing journey.

Critical aspects of this journey are my nourishing routines. I focus on:
👣getting good rest,
👣nourishing my body,
👣regular movement and exercise,
👣creativity,
👣loving and dynamic connections with family and friends,
👣a supportive environment and
👣spiritual practices.

For guidance on how to go about:
👍 transforming your relationship with food (no more guilt or shame)
👍 gaining more energy for the things you love
👍 learning a sustainable nutrition approach that fits YOUR lifestyle (and get results that last)

Get in touch by sending me a DM. I’ll be with you every step of the way, providing the guidance, support, and encouragement you need to make a life-changing transformation.

18/08/2021

I have some spots available for coaching!

I am looking for new clients who would be a great fit for personalised 1:1 coaching in nutrition and deep health.

Do you know anyone who is interested in crushing their goals this year? Transforming life as we know it?

I'd love to get connected to the great people you know. Please DM me if this sparks ideas for you. 😊❤🌺

18/08/2021

Fitness trackers. Progress trackers or demotivation drivers? ⁠
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(post 2 of 2)⁠
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3. Not all trackers provide ACCURATE data⁠
⁠
How reliable a tracker is depends on a number of factors, including: the part of the body it monitors, the algorithm it uses, sensors used and the activity monitored. ⁠
⁠
Without going into detail, some of the least accurate progress indicators on these fitness trackers include: distance, sleep quality, calories consumed, and calories burned (usually by about 30%).⁠
⁠
4. The NOVELTY factor⁠
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For about three months, this new gadget changes everything: you study data, beat personal bests… until it doesn’t.⁠
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Humans get bored quickly. Even with gadgets that ‘change our lives’. Apparently only 10% of us still use trackers after about a year. ⁠
⁠
5. Trackers can be demotivating too⁠
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When you constantly fall short of the goals you set for yourself, you’ll eventually stop tracking them. You stop using the tracker and eventually give up on the goal, too.⁠
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There ARE OTHER WAYS of tracking progress. ⁠
⁠
And ways to track your progress that will help you FEEL GOOD and motivate you to keep going.⁠
⁠
Please give this post a ❤️ if you found it valuable and feel free to comment if you disagree ;)⁠
⁠
Image credit: Sabri Tuzcu, unsplashcom. ⁠
⁠

18/08/2021

Fitness trackers. Progress trackers or demotivation drivers? ⁠
(post 1 of 2) ⁠
⁠
Love them? So, what’s the best brand? ⁠
⁠
Or, is that the right question?⁠
⁠
Let’s think about WHY we’re using a fitness tracker and then determine how well it’s serving that purpose. ⁠
⁠
Ok. So, we know that data helps us track our progress towards a goal, right? ⁠
⁠
It can show us how well we’re doing in practising a new behaviour. Or, it can help us track things like blood pressure or energy levels.⁠
⁠
The thing is, we all respond differently to data. ⁠
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1. For some of us, constantly seeing weight, heart rate, and sleep quality can lead to MORE ANXIETY. ⁠
⁠
The data becomes a reflection of WHO WE ARE, and it’s a CHORE to track it. ⁠
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We feel like we don’t have a CHOICE about exercising, for example, and we land up feeling GUILTY about not exercising. ⁠
⁠
2. Devices are only useful if they help you to put a PLAN into action. ⁠
⁠
Take these two examples: ⁠
• tracking running time on a certain route to see if a particular programme is contributing to fitness; or, ⁠
• tracking time just because the tracker can. ⁠
⁠
The first can help you make some important decisions about HOW BEST TO PROCEED. The second just becomes a BUNCH OF NUMBERS, meaningless without a plan. ⁠
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See post 2 for more. ⁠
⁠
Image credit: Sabri Tuzcu, unsplashcom. ⁠
⁠

18/08/2021

I struggle with gluten and dairy intolerance. Some days my stomach just doesn't play ball o matter what. And, sometimes it can be really hard not to succumb to those cravings, temptations. Ah, just one bite of pie. One spoonful of ice cream. And, if I don't stop to remember what happens if I do eat them, things get ugly... I make decisions every day that support my gut health, my energy levels and quality of life. It can be really hard.

I used to think I had to never eat food I enjoy and that made me miserable. I used to wish there was some easy solution. ...that there was some magical solution in not eating or in cleansing my body.

It's not about a quick fix.

Invested good time and money to courses that promise to change your life/body in '30 days' or a few weeks?
Bought innumerable books with beautiful recipes that you never use?
Detox regularly? Feels good, but it doesn't last...
..still find yourself back at square one afterwards?

Ask yourself: How's this working for me?

Are you able to stick to your goals? For how long?

Do you find that you can or do create a lifestyle around the new plan, workout or recipes?

I'm not suggesting that these recipes, programs, workout routines don't work at all. They just don't help us to create a new mindset or lifestyle.

That's up to us.

Because 'gaining back your energy' and 'being health' in your life means making CHANGES THAT STICK.

And lasting change takes TIME.

Lasting change takes dedication. It can be tough.

And you CAN do it with SUPPORT. Support from those around you. And with a coach.

It's about lasting change. It's about making nutrition and wellbeing SIMPLE, ACTIONABLE and DOABLE.

It's about building skills that last and support the health and lifestyle you want.

If you liked this post, please give it a ❤️. Feel free to comment below or DM me to find out more about my programmes.

18/08/2021

Focus on the process, they say.

Goals. Should we throw them out the window?

More and more posts by wellness experts say: FOCUS ON THE PROCESS.

But, how do we put this into action?

Isn’t the process only there because there is a goal?

The outcome is a PART of the process. There is no real END.

We reach one goal, and there’s another one to reach for. It’s an ongoing CYCLE.

Focus on the process, they say, and the rest will take care of itself.

Like any good cycle, there is no finish line, no end date.

Understand that the journey of REACHING GOALS is about ongoing cycles.

It’s about embracing the fact that it is a CONTINUOUS PROCESS.

PRACTISING sustainable, healthy habits and finding ways of being CONSISTENT if you want to MAINTAIN your goals.

No, you can’t force fat loss, muscle gain, healthy eating or sleep habits.

If you want to make SUSTAINABLE change, consider changes to your LIFESTYLE that you can LIVE with and LOVE in the long term.

Change is a SLOW process.

It happens in small steps that contribute to the bigger picture.

Giving your goals a DEADLINE and FORCING them doesn’t contribute to sustainability or happiness.

Find inspiration that works for YOU and let it come from WITHIN you. Your WHY will be different to the next person’s.

And, focus on what you CAN CONTROL. The rate of your progress is not one of these things.

Dedication, perseverance, commitment, patience, persistence, self-love, enthusiasm. These you can CULTIVATE.

And remember: Everyone is different.

Image credit: Kristine Tumanyan, unsplash.com.

18/08/2021

Just a little note to all of you for the support you've given me.

This is a passion project of mine and I am enjoying learning and growing along with you.

Some of you have made requests for certain content. I am working on it, and a little surprise.

Always open for more requests too.

Please watch this space. 🙂

12/08/2021

Love full fat butter, cheese, sour cream, ice cream; pork crackling; fatty biltong; chicken skin; cocoa butter?

Been told that its BAD?

And that you should avoid it, because it causes high LDL (bad) cholesterol, which increases your risk of heart disease and stroke.

Or, maybe you’ve found that this thinking is outdated, bad science?

Confused?

Truth: saturated fat isn’t BAD IN ITSELF.

For some people, saturated fat may increase cholesterol and risk of cardiovascular disease, while for others it does not.

Quantity also makes a big difference.

Having too much is no good for anyone. (But the same applies to water…)

Saturated fats can be found in many HEALTHY foods: nuts, coconut, avocado.

*Interesting fact: saturated fats don’t increase your risk of DYING. It has also been found that they have little effect on risk of cancer, diabetes, ‘bad’ cholesterol, or blood pressure.

The REAL BAD GUY: TRANS FATS (produced by industrial food processing) increase your risk of heart disease and death.

SO, when it comes to fats:
➡️ Eat MORE food rich in mono- and polyunsaturated fat, like nuts, seeds, seafood, olives, olive oil and avo;
➡️ Eat SOME foods rich in saturated fat, like full fat dairy products, coconut or fattier meat,;
➡️ Eat LESS or NO food rich in trans fat, like processed foods, margarine or cooking oil made with hydrogenated oil.

AND remember: cutting back on saturated fat isn’t always a good thing. This is because it depends on what we REPLACE IT WITH.

LESS saturated fat often means MORE refined carbs, which increases the risk of heart attack.

How saturated fats affect us depends on a range of factors including:
➡️ Other fats in our diet
➡️ How much fruit and veg we consume
➡️ Calories consumed
➡️ Exercise
➡️ Stress
➡️ Genetics

Experts say: saturated fat should make up about 10% of daily calories.

🙂 IN THE END: If you are eating whole foods, a balanced diet, the right amount of calories, and exercising, there is probably no need for concern. (But if you are concerned, please speak to your medical practitioner.)

Source: Precision Nutrition (with sources as recent as 2021).

Image: Alexandra Kusper, unsplash.com

12/08/2021

Wellbeing, health and fitness are not just about your looks or the food you eat.

It's about embracing a way of being that means you feel good in your body, confident about who you are.

Health isn't just a state of mind either. It's about bringing together all aspects of you: physical, mental and spiritual, and doing it in a way that works for you.

It's an embodied way of being.

It's not about how much weight you lift, how clean you eat, or how 'good' you can be.

Some people have amazing bodies and are still unhappy with and unfulfilled in their lives.

It's about how it feels to live your life, to be in your body. It's the thoughts and beliefs you have about yourself. It's the little rituals you embrace each day that fill your cup.

True, deep health is beautifully authentic. It feels like coming home.

12/08/2021

Diets don’t work.

Keep going back to diets and meal plans, only to drop out again each time?

Been calorie-counting since you were knee-high to a grasshopper, and fed up?

Are you tired of doing the same thing over and over and finding yourself back at square one after a while? Or, maybe you do really well… for a while.

Do you wonder if you’ll ever be able to live your life without depriving yourself? Tired of giving up foods you love? 😩 😩 😩

Do you find yourself questioning whether you’ll ever be able to make a sustainable change?

🏆 Everyday life getting in the way of reaching your goals?

❌ The thing is, “avoiding bad foods” and “eating less and moving more” rarely address the real challenges.

Change is HARD.

The way you look or how much weight you can lift is only one small part of a meaningful, healthy, fulfilling life. 💜

Even people who have big muscles or look good can feel terrible on the inside.

It’s about feeling good and functioning well in ALL aspects of life.

Diets, meal plans, and macros aren’t going to make a lasting difference.

For SUSTAINABLE results, it’s about what you can do CONSISTENTLY.

By adopting a holistic, habit-based approach, you can empower yourself and build the skills you need to make new choices and fully experience all aspects of a healthy lifestyle.

It’s about finding MEANING in what you want to do, breaking down your goals into small steps you feel confident about doing and can stick to. It’s about building NEW HABITS that work for you, as an individual.

And because what you’re doing is tailored for you as an individual, it’s easier to stick to and get consistent.

Build the skills you need to make the most of all aspects of your life.

It’s about: PROGRESS OVER PERFECTION
CONSISTENCY IS KEY
TRANSFORM YOUR LIFE, NOT JUST YOUR BODY.

If you would like support and assistance in building the habits and skills you need to reach and sustain your goals, reach out to me – in comments below or by DM. 😊

Image credit: Nick Fewings, Unsplash.com

12/08/2021

“Don’t ask what the world needs. Ask what make you come alive, and go do it. Because what the world needs is people who have come alive.” Howard Thurman

Stressed? Scattered? Find it hard to concentrate? 🤪

Diet, lifestyle and stress all contribute to this.

Stress can be a cause of exhaustion, hyper-sensitive nervous system and hormone imbalance.

Incorporating stress reducing techniques into our daily routines helps counteract or soothe these effects. (It can be difficult to establish these routines in the middle of a stressful time, though, so it is better to fill the well before we need to draw from it.)

A consistent daily routine can in itself have a stress-reducing effect.

A good routine gives us time to check in with ourselves and consider what we need to nourish the spirit as well as the body and mind.

A holistic approach to health includes attention to our spiritual practices. A spiritual practice can help to relieve some of the stress that arises from our worldview. Spiritual practices are distinct from religious practices and the choice of what you do is entirely up to you. You may choose to devote time to prayer where others do meditation, for example. It is simply time to commune with our own spirit and be inspired.

For me, yoga is a part of this practice. Amongst its many benefits, yoga can help to soothe our nervous system and alleviate stress.

It doesn’t have to be perfect. Start with five minutes a day to check in with yourself. 🧘🏾

Let me know in the comments if you’d like to know more about yoga-inspired morning routines, like yogic breathing, chanting, meditation, oil massage, sequences.

12/08/2021

Ever found that you were too distracted to really embrace an experience and really regretted that later?

And,on the other hand, ever been drawn into something completely and without question?

Perhaps you thought: This is what I want to do. And with dedication and focus, you followed your nose along that path, sometimes unsure as to where you were going, called only by some drive deep within you?

Sounds like some fairy tale, right? 😉

“The way into a story is a felt experience.” Martin Shaw.

What if we could cultivate this energy and drive for ourselves at the beginning of each day?

There are a whole host of things that could make a difference here, but a major one is mindset.

Would you consider taking a few moments to:
➡️ consider what is alive for you in that moment as you wake up? (emotions, physical sensations, thoughts)
➡️ set an intention for your day? (on how you intend to approach your day) See if you can really feel into that intention and what it would be like.

So, how does this make a difference?

I suggest you try it out and let me know.

Wellbeing with Clea

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