Core Health, Sakabula Estate, Howick (2025)

04/11/2025

🥗 Balanced Lunch, Balanced Life

Here’s a little peek into our lunch today — my hubby and I enjoyed 15 minutes of prep and 5 minutes to eat a meal that keeps our blood sugars steady and our energy flowing. 💚

📸 Check out the balanced plate we aim for at every meal — protein, healthy carbs, fibre, and colourful veggies. Small steps like this keep your blood sugar steady and your body nourished.

Blood sugar balancing doesn’t have to be perfect — start where you are. You don’t need every meal to be “ideal” straight away. Focus on small wins and build confidence in your nutrition planning and prep. Celebrate each success and slowly layer in more healthy habits.

Here’s how I prepped today’s lunch in advance:

* Beetroot: cooked on the weekend and ready in the fridge for salads for the week
* Buckwheat: cooked in the morning, when doing breakfast, and stored in the fridge
* Salad dressing: prepped once, lasts all week! See recipe ideas included.
* Tuna mix: tuna, grated apple, spring onion from the garden, plain yoghurt, dash of apple cider vinegar
* Salad: lettuce, red & white cabbage, beetroot, celery (all from the garden) + store-bought peppers, tomatoes, and carrots

🌱 Next post: I’ll share what’s easy to grow (and not kill!) in your veggie garden — perfect for quick, fresh, healthy meals.

Want to explore practical, sustainable ways to balance your meals and build healthy habits? Let me gift you a complimentary coaching call to uncover your goals and what might be holding you back. DM me to book!

Lots of love💚
Your Health Coach
Lisa

26/10/2025

Hormones, Headspace & the Rollercoaster of Being a Woman 🌸

In light of Mental Health Awareness Month, I’ve been reflecting on just how hard it can be to navigate the ups and downs of female hormonal fluctuations.

Every month, our bodies take us on a rollercoaster of hormonal shifts — and as we move into perimenopause, the ride changes again. For many of us, that can mean new emotional patterns, mood dips, or energy slumps that feel unpredictable and, at times, overwhelming.

Over the past few months, my very astute husband gently pointed out something I hadn’t fully noticed: a few days each month when my mind shifts into catastrophe mode — the “everything’s going wrong, I can’t cope, it’s all too much” kind of thinking.
Add to that an urge to eat the entire house (especially the unhealthy stuff!) and you’ve got the perfect recipe for feeling completely off balance.

I’m incredibly grateful to have emotional support and awareness from him during those few days, but it made me think this morning — how incredibly tough must it be for women who already start from a low or depressed mental state to navigate those hormonal dips?

To all the women out there who experience those deep lows:
💛 You’re not broken.
💛 You’re not alone.
💛 And it’s not “just in your head.”

Hormonal changes — including perimenopause (which can start up to 10 years before menopause) — can deeply affect our emotional resilience and mental wellbeing. Please don’t try to navigate it alone.
Reach out for support, talk to those closest to you, and seek professional guidance — whether from a doctor, psychologist, or health coach. I work alongside many of these professionals, and I can promise you: you deserve support and understanding through every season of your health.

Lots of love,
Your Health Coach 💚
Lisa
www.corehealth.org.za

21/10/2025

People Pleasing or Personal Peace? It's Time to Choose.

One of the most common patterns I see in my coaching practice — across individuals, couples, and even corporate teams — is people pleasing.

It often shows up as:
🤍 Saying “yes” when your whole body is saying “no”
🤍 Avoiding conflict to “keep the peace”
🤍 Shrinking yourself to make others feel comfortable
🤍 Putting everyone else’s needs above your own

But at what cost?

A client said something today that hit me straight in the heart. She said:
"I people please to keep the peace at the cost of my own internal peace."

How many of us can relate to that?

As a health and neuroscience hardwires interpretation coach, I guide clients in rewiring these deeply embedded behaviours. Why? Because living authentically — with boundaries, with clarity, with courage — is essential to your health. Emotional suppression, over-extension, stress…it all takes a toll on your mind, your body, and your relationships.

I speak from experience. People pleasing was a core part of my own journey too.
That’s why I often refer to ' “Let Them” Theory — a beautifully simple invitation to let go of control, let people have their reactions, and focus instead on honouring your truth.

So, today I want to gently ask you:
✨ Where are you keeping the peace at the cost of your own?
✨ Where might a gentle “no” open the door to a healthier, more authentic “yes” to yourself?
If this is a pattern you recognise, know this: you're not alone. And you can rewire it. That’s what I’m here for.

💚 Whether it’s through:
• 1:1 health coaching,
• Couples coaching to build a strong family foundation,
• Corporate team talks to boost resilience and connection, or
• Deep, nourishing retreats on our organic farm in nature.....my mission is to help you stop pouring from an empty cup and start building a life that supports your health, your truth, and your peace.

Lots of love,
Your Health Coach 💚
Lisa

17/10/2025

🐘 Connection in the Wild – A Family Reset in Kruger 🐘

We’ve just returned from a deeply memorable two-week family holiday in the Kruger National Park — a gift from my incredibly kind and generous dad. What a gift it was.

Kruger is one of South Africa’s greatest treasures — teeming with life, beauty, and the kind of stillness that gently calls you back to what really matters. We spotted over 130 bird species, saw incredible game, and soaked in the rhythm of nature… slow, patient, present.

Two weeks in a car with two active boys brought its own kind of wild — and if you’re a parent, you’ll know that 24/7 parenting is no small thing! Emotions ran high, sibling spats happened, and we were all stretched. But there was beauty in that too — in the learning, the showing up, and the reminder that parenting (like marriage) takes intention.

A moment that stuck with me: we watched a lion kill just 5 metres from our car. As we sat in awe, I noticed a car beside us — the parents were riveted, but their kids were glued to iPads, totally oblivious. No judgment (I’ve had moments where screens saved me!), but it made me reflect: our kids are longing for connection, and learning from us what that looks like.

Healthy kids don’t just need good food and sleep — they need emotionally available parents. Real chats. Boundaries that say: “I love you too much to check out right now.”

If there’s one takeaway from our time away, it’s this: let’s embrace the messy, imperfect moments of parenting. That’s where connection lives. Let’s say no to screens sometimes — not because tech is bad, but because being here is better. More real chats. More shared awe. More presence.

When we care for our own health — body, mind and soul — we have more to give our kids, our partners, and our world.

This is why I do what I do — supporting individuals, couples & families through coaching, workshops and retreats on our organic farm. Learn more at www.corehealth.org.za

But for now… here’s to choosing presence. Even when it’s hard.

Lots of love
Your Health Coach 💚
Lisa

📸 On the Olifants River bridge — elephants behind us, hearts full.

12/10/2025

Have you smiled today? 😊

It might sound simple, but smiling can do so much more than just express happiness.

Even a small, intentional smile can lower stress, lift your mood, and support your physical wellbeing — especially on the days it feels hardest to do.

Swipe through to discover 6 surprising benefits of smiling… and why choosing to smile (even when you don’t feel like it) might be one of the most powerful tools for your health 💛

Lots of love 💚
Your Health Coach,
Lisa

08/10/2025

Are you really ready for change? 🤔

Here’s something I’ve learned through coaching — transformation doesn't start with a meal plan or a new morning routine. It starts with your readiness.

In this 1-minute video, I’m talking about what readiness for change really looks like — and why it’s completely okay if you’re not quite there yet.

✨ Some clients dive into new habits with energy and commitment.
✨ Others first need space to heal, reflect, and reconnect before they’re ready to move forward.

Wherever you are on your journey — there’s no shame, no rush, and no one-size-fits-all path.

Press play to reflect. 🎬

And if it resonates, I’d love to hear where you are in your journey right now 💬👇

Lots of love 💚
Your Health Coach,
Lisa

05/10/2025

✨ Connection + Healing on Retreat ✨

One of the unexpected gifts of the retreat I recently attended was meeting the beautiful and wise Lisa Firer ().

Lisa offers mindfulness and somatic practices in such a grounded, gentle, and deeply healing way. I had the privilege of doing a session with her—and wow… it was powerful.
Her presence, her approach, and the way she guides you back into your body with compassion and awareness is something truly special.

So grateful for the opportunity to meet, share, and learn from each other. This kind of practitioner-to-practitioner connection is such a reminder of the richness in this work—and how much we can grow through shared experience.

If you’re curious about somatic and mindfulness practices, I can’t recommend Lisa’s work enough. 💛
Go check out what she’s doing over at 🙌

Lots of love 💚
Your Health Coach
Lisa

02/10/2025

Be the Happiest, Healthiest Version of You 💚

Feeling overwhelmed by health advice or stuck in old habits? Sometimes, the key to better health starts with happiness.

As a Health Coach, I support people to reconnect with their whole selves — mind, body, and mood — and create a vision for a healthier, happier life that excites and motivates them.

🌿 Together, we build simple, sustainable habits
💪 We navigate challenges with kindness and curiosity
😊 We make getting healthy a joyful journey, not a chore

Did you know happiness can improve your heart health, boost sleep, reduce stress, and help maintain a healthy weight? It’s all connected!

If you’ve ever thought about becoming a Health Coach — to help others feel better and live well — I’m proud to be an ambassador for The Health Coaches Academy and can’t recommend their training highly enough.

👉 Learn more or apply here: https://tinyurl.com/4bhse8n9

Lots of love 💚
Your Health Coach,
Lisa

28/09/2025

Medications for weight loss - what's really going on?

Curious about GLP-1 medications for weight loss? Drugs like Wegovy, Mounjaro and Ozempic are making headlines, but what do they actually do? These medications mimic a hormone that helps control appetite and blood sugar. Have you used them or considered it? I'd love to hear your experience below 👇

Did you know? GLP-1 medications can lead to significant weight loss – but they’re not a magic fix. They work best alongside consistent nutrition, movement, and lifestyle shifts. As your health coach, I’m here to help you build habits that last.

GLP-1 medications: the good, the bad, and the essential truths. Yes, they can support weight loss – but they can also come with side effects like nausea or constipation. Having a supportive health coach alongside your medical team can make all the difference in navigating your journey safely.

Considering coming off your GLP-1 medication? It’s important to be prepared. Without strong habits in place, many people experience weight regain. Let’s create a sustainable plan together – so your results last long after the medication ends.

📘 Free Guide: Demystifying GLP-1s
Not sure where to start with GLP-1 medications like Wegovy or Ozempic? You’re not alone. I’ve created a clear, easy-to-understand guide to help you get the facts – and get the most out of your journey.

👉 Download your free copy today (also see link in the comments): https://1drv.ms/b/c/4821e21456e2d5fa/EQjYwf50UqhBgAfSkhAnjXsBYm2Npr8IUyGJ0434-wxzOQ?e=V23Zzu

I look forward to supporting your health transformation journey.

Lots of love 💚
Your Health Coach
Lisa

26/09/2025

🌿 Retreat Reflections 🌿

This week, my mom and I spent four beautiful, soul-nourishing days away on retreat together. It was simple: slow, restful movement, quiet time in nature, journaling, deep chats—and space to just be.

I’ve often wondered, what is the real benefit of a retreat? This time, I got to truly feel the answer.
Not just in my head, but in my whole being.

The power of intentional time out (not the "naughty corner" kind 😄)—but the kind where stillness, clarity and healing can actually happen.

It reminded me that deep learning and real transformation need space. And that space doesn’t always come in our busy day-to-day lives, no matter how good our intentions are.

This time away solidified something I’ve been quietly dreaming about…
✨ Hosting personal coaching retreats right here on our little farm and in our B&B.

These retreats will be one-on-one or just for one couple at a time—offering a truly personalised, restorative experience.
They’re designed to help you pause, reflect, and reconnect with what really matters—through nourishing food, nature, rest, and focused coaching.

Together, we’ll explore the mental and emotional shifts that create real, lasting change—not just in your health, but in how you move forward in life.

💡 Whether you’re coming on your own to gain clarity and direction, or joining with your partner to strengthen your shared path forward—this is space just for you.
For couples, it’s a chance to align on your health journey, support each other better, and build a stronger foundation for the future (including how you support your children’s wellbeing).

And yes—all meals will be thoughtfully prepared, using fresh produce straight from our farm and local growers. Nourishment for the body and the soul. 🥗🌱

📅 Watch this space for upcoming dates of my retreats.
📸 [Photos: Me and my beautiful mom | My lap, journal + a peaceful view on our recent retreat]

Lots of love 💚
Your Health Coach
Lisa

23/09/2025

✨ The Secret to Increasing Your Energy and Mood ✨

Low energy and low mood often go hand-in-hand — and they can quietly impact every area of life: your health, your relationships, your motivation.

The good news? With the right support, you can shift both — naturally and sustainably.

As Health Coaches, we see this all the time. In fact, 4 out of 5 clients we work with say that mood and/or energy are areas they struggle with most. The truth is, these are not character flaws — they’re signals from the body and mind asking for support.

In today’s post, I’m sharing simple, practical tools to help you start feeling like you again — one small step at a time.

📲 Swipe through for 7 easy tips to support your energy, lift your mood, and feel more like yourself again.

Your body is always working to support you — let’s support it back.

Lots of love 💚
Your Health Coach
Lisa

21/09/2025

🌱✨ Embracing the beauty of nature in my garden, where our tall broad beans stand proudly! 🌿💚

This winter sun has truly been a blessing, nurturing these little gems to life. Feeling grateful for the gifts that the season brings and the joy of planting seeds months ago and seeing it flourish.

Here's to nourishing our bodies and souls!

Lots of love 💚
Your Health Coach,
Lisa 🌼

Core Health

04/11/2025

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