F4L Blog
Journalling – why it’s such a powerful habit
Keeping a journal has a range of benefits for both physical and mental health, all backed by science. Here’s how to make it part of your daily practice. When you were at school, there’s a good chance that you kept a diary – a place to record your thoughts and...
Looking for productivity and performance – Leverage your Ultradian rhythms
We've been told that we should get up and go go go for the day. Yes we may eat lunch and take a couple of breaks but generally the culture of the day is get busy stay busy and wear it as a badge of honour. Well the research doesn't back that up in fact if you follow...
Small Ways to Re-energize When You Didn’t Sleep Well the Night Before
If you didn’t get the rest you needed last night, there are ways to course correct today While getting quality sleep each night is always the goal, sometimes life gets in the way and interferes with our shut eye. When it does, it’s important to have strategies that...
Health Coach, Nutrition Coach, Nutritionist – What’s the difference?
Nutrition Coach (yep that's me at F4L) A nutrition coach is qualified to provide nutrition plans and advice for the support of health and performance. This differs from being a ‘Nutritionist’ in that the scope of practice for a nutrition coach doesn’t include treating...
Are you really hungry/thirsty or just bored?
Boredom is a factor especially when stuck at home in lockdown. However, there are also other drivers for wanting food when it seems like it may not be an appropriate time but we want it anyway! In one recent study, individuals responded “appropriately” by drinking...
Wellness vs. Wellbeing: What’s the Difference?
One definition states, "Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving" Although I think it changes as various different stages of life there...
Healthy feet require space to move well
When it comes to human movement the feet are integral to how we move. Clearly they are our connection with the ground (when standing). Toes need to be able to move collectively or independently. Shoes are useful but on essential. Natural lifestyle coach Tony Riddle...
Why breathing through your mouth is bad for your health!
For thousands of years we have managed to breath to stay alive without giving the function of the breath a moments notice. Modern science has now caught up with those ancient wise ones who had already worked out the power of the breath. We were designed to breath...
Creative Ways to Unplug and Recharge
As many of our social calendars are busier than ever, taking time to pause and recharge is more important than ever Prioritising down time can actually help you be more present when you are with others. If you were able to find new ways to switch off would you take...
That year I gave up the drink!
It was a random decision but felt like the right thing to do. I was supporting my wife and we chose to commit to this thing together with a little help along the way. I haven't been a big drinker, yes I'm a real lightweight, particularly since running a marathon I...
Ways to reduce financial stress
Financial well-being is a critical part of our mental and physical health, and yet, so many of us are afraid to talk about our relationship with money. The cultural conversation around financial stressors can seem negative and judgmental, but when we’re honest with...
Movement is medicine – get moving to heal that body!
When keeping on moving is the best thing to do Movement is medicine is a great way of looking at things. When we move we provide the body with a stimulus to heal. That healing comes from better blood flow, removal of waste products and an bunch of feel good hormones...
Pre conceptions about personal training
Putting the personal in personal training It's been a long held belief thanks mostly to main stream media that a session with a personal trainer is going to be a smash fest! You are going to walk in and crawl out a sweaty mess. Now some people want that but often that...
How important is our microbiome?
We know the average human being has about 20,000 genes sitting on 23 pairs of chromosomes. They make us into the unique individuals that we are. Surprisingly, however, we also have many freeloaders – various bacteria, fungi and viruses – within our body that contain...
Midnight Snack? Not So Fast
Late night snacks could be messing with your sleep
How Blue Light Impacts Your Sleep
Your body’s unique internal clock has an ideal circadian rhythm. Most people feel their best when their daily habits align with that rhythm. Unfortunately, certain choices or habits can disrupt it and impact your productivity and energy level. One of the most...
How to prevent stress becoming burnout
Research suggests that emotional intelligence (EI) supports superior coping abilities and helps people deal with chronic stress and prevent burnout. Stress and burnout are not the same thing. While we know that stress often leads to burnout, it's possible to handle...
The impact of alcohol on sleep
Having a glass of wine or a nightcap before bed is a common nighttime ritual. In fact, approximately 20% of the U.S. adult population drinks alcohol to help them fall asleep. As you sink into bed and doze off with that pleasant buzz of alcohol, it’s tempting to think...
The impact of caffeine on sleep!
Your 24-hour circadian rhythm is the primary factor that determines your sleep and wake cycle. Alongside your circadian rhythm is a complementary sleep pressure system in your brain. This system is especially susceptible to being disrupted by caffeine. If...