F4L Blog
5 Research-Backed Tips to Age Well
Aging is inevitable, but aging poorly isn’t. Many people experience memory decline and physical weakness as they get older, often due to reduced engagement in certain activities and healthy habits. However, this doesn’t have to be your story. In fact, it’s very...
Understanding NAFLD: What It Is and How to Avoid It
Non-Alcoholic Fatty Liver Disease (NAFLD) is a growing health concern globally. Affecting nearly a quarter of the world’s population, it’s a condition where fat accumulates in the liver of individuals who consume little to no alcohol. If left unchecked, NAFLD can...
No Bake Dark Chocolate Tart
Straight from the guys at Nuzest here's another healthy yummy version of a dessert I'm sure most will enjoy. The yumminess! Feel good food, that's healthy? Sign us up. Discover our 'no-bake dark chocolate tart' for something naughty but nice this season. Dairy Free,...
The consequences of changing your diet incorrectly
When you embark on a diet, especially one focused on weight loss, the goal is usually to reduce body fat. However, this process often comes with unintended consequences for your muscle mass, particularly if you stop resistance training. Muscles are crucial for...
Kombucha: benefits and recipe (with Gaz Oakley)
The Benefits of Kombucha: A Natural Health Elixir Kombucha, a fermented tea drink, has gained widespread popularity for its numerous health benefits. Originating in ancient China over 2,000 years ago, it is made by fermenting sweetened tea with a symbiotic culture of...
Understanding the Empathy Gap with Our Future Selves: Bridging the Divide in Personal Growth
The empathy gap is a psychological phenomenon that affects our ability to understand and relate to the emotions and perspectives of others. However, this gap doesn't only apply to our interactions with other people; it also significantly impacts how we relate to our...
The Benefits of Keeping a Food Diary
In today's fast-paced world, maintaining a balanced diet can be challenging. Between busy work schedules, family commitments, and the convenience of fast food, it's easy to lose track of what we're eating. This is where a food diary comes into play. Keeping a food...
5 Strategies for Preventing Burnout in the Digital Age
Your body is intended to have high-energy, high-performance periods, with rest and recovery in between. The challenge is that often people routinely stay in “on mode” for virtually all of their waking hours. Burnout. It’s something we’re hearing more and more...
Sweat – why do we do it and what’s normal?
This one comes inspired from a Les Mills article I read and found interesting. For some it's a badge of honour and for others something to stay away from for fear of embarrassment. There’s nothing abnormal about sweat. It’s a fundamental bodily function that provides...
Overnight oats – dessert for breakfrast anyone!
These Peach Overnight Oats taste like you’re eating dessert for breakfast. The layers of tender, creamy oats are sweetened by peach Greek yogurt and spiced peaches. While the fresh peaches are cooking with the cinnamon and brown sugar, they emit a warming...
Dry July anyone?
Not to be a buzzkill, but alcohol consumption can have some real impacts on your health goals and body. That doesn't mean stop unless you want to, but knowing the facts is an important part of choosing to consume alcohol. Here are some key facts: Alcohol elicits...
Creating the Best Daily Routines for Health and Productivity
Establishing an effective daily routine can significantly enhance your health and productivity. A well-structured day helps you manage time better, reduce stress, and accomplish more. Here are some essential elements to consider when crafting your ideal daily routine:...
Pumpkin Pancakes!!
I thought I would share a recipe today. This comes directly from the good people at Nuzest. The recipe from Gaz Oakley. Sometimes these dishes are just what you need for breakfast so long as the protein content is high enough, or even a dessert which is rich in fibre...
PANAS Pt.2 – Where do you sit on the grid?
You will need to read Part 1 for this blog to make sense so if you missed that one here is the link to go back and read all about PANAS the positive and negative affect scale. Once you have completed it you will have a score for both positive and negative scale and be...
Four possible C’s of wellbeing: the search for seratonin
In today's fast-paced and stressful world, many people struggle with low serotonin levels, which can lead to mood disorders, anxiety, and depression. But what causes this decline in serotonin, and what can be done to boost it? Let's explore the reasons behind low...
Positive and Negative Affect Scale (PANAS) Pt.1
I recently heard a podcast interviewing the very interesting Arthur C. Brooks. He recently wrote a book with Oprah Winfrey (clever) which I am now reading called "Build the life you want" it's about happiness and other interesting things. He mentions in it, the PANAS...
Morning Light and how to make it a habit
I always advise people who are prepared to listen that a good nights sleep starts in the morning. With natural light - in your eyes for a good 10 minutes or more. Light exposure helps to regulate your circadian rhythm — your body’s internal clock. Intentional sun...
Loneliness is an important global issue
According to The Lancet, Japan enacted their Act on Promotion of Policy for Loneliness and Isolation on 1 April, 2024. Japan’s proactive stance follows a 2022 survey revealed that 40% of Japanese adults felt lonely.Why does loneliness matter? Research from 18...
The Power of Your Thoughts: A Not-So-Secret Secret to Wellbeing
You clicked, hello fellow thought-wanderer! Have you ever paused to ponder the potency of your own thoughts? Well, grab a seat and let’s dive into the juicy world of why your thoughts are more than just fleeting notions—they’re the secret sauce to your wellbeing!...
Embracing Wellness into the cooler months
We're not there yet but it's not far away and so I was curious as to whether it really is the temperature that affects the levels of bugs flying around or if there was more to it than that. Here's what I found... Colds, flus and other respiratory illnesses are more...
Slow down to speed up
The Power of Pausing: How Taking Breaks Boosts Productivity In a world that glorifies hustle culture and constant busyness, the idea of pausing to increase productivity might seem counterintuitive. However, research and anecdotal evidence consistently demonstrate that...
Unraveling the Mysteries of Persistent Hunger and Fatigue: Exploring the Science Behind Our Constant Cravings
I recently over heard a mate say, "I'm absolutely knackered." Followed by, "Always am" I thought to myself, I only know a little about his life so cannot possibly know what is causing this tiredness but it made me go looking and dig out the studies I have worked on...
High protein brownie recipe
High protein brownie - yum yum! There are times when digging into an indulgent chocolate brownie is 100 percent worth it, whether it’s your birthday, the annual holiday party, or some other special occasion. But when the craving (that's another discussion!) for...
The importance of Vitamin D, especially NOW!
As the cooler months arrive in the southern hemisphere we are susceptible to a drop in vitamin D levels. If we're not ingesting enough vitamin D source food, and with sunshine hours decreasing the chances of this happening are much higher. Even if the sun is out, if...
The Power of Coaching: Unlocking Success One Session at a Time
In the fast-paced world we live in today, where competition is fierce and challenges are abundant, having someone in your corner can make all the difference. That someone is often a coach – a mentor, a guide, and a motivator rolled into one. The importance of coaching...
Movement Magic!
Just some of the ways in which moving our body more can help with a miriad of health benefits. As the southern hemisphere starts to head towards the cooler months we start to think about (I hope we do!) keeping the bugs at bay so we can keep doing the things we love...
Navigating the Maze: A Guide to Self-Leadership
Today, let's talk about something that's near and dear to my heart: self-leadership. Now, I know what you might be thinking, "Self-leadership? Isn't that just a fancy term for being your own boss?" Well, not quite. It's more like being the CEO of your own life. You...
Snacks – good or bad?
Snacks can add up fast, according to researchers at Ohio State University. For a recent analysis, they reviewed dietary data from 23,708 U.S. adults over age 30 who had participated in the large National Health and Nutrition Examination Survey (NHNES). The snacks...
Introvert, extrovert or ambivert? Take the quiz at the bottom
"Balancing Act: Exploring the Health Dynamics of Introverts and Extroverts" In a world that often celebrates extroversion, it's crucial to recognize and appreciate the unique qualities and health perspectives of both introverts and extroverts. While personality traits...
Tasty non alcoholic drinks for summer – new year, new you?
Cutting back on alcohol — or eliminating it — has many health benefits, including better sleep, improved heart health, lower risk of disease and illness, and improved mood and energy, among others. Increase your chances of success by substituting alcoholic...
Managing stress at this time of year! The power of 4-7-8
Including breathwork into your daily routine can lower stress, improving overall health – useful particularly during the hectic holidays. The 4-7-8 (Relaxing) Breath can help: it is utterly simple, takes little time, requires no special equipment, and can be done...
Ways to protect your mental health
Doing small things every day for your wellbeing can help to protect your mental health. Research shows looking after your wellbeing helps you move further away from languishing and closer to flourishing. I also encourage you to make your own list of things that help...
10 Signs you (or someone you know) may be lacking emotional intelligence
As I write this list I'm thinking, crap, I do that, I do that, oh, I do that!!! I must be lacking in emotional intelligence. But once you read further on each point you'll come to relaise more about this emotional intelligence things... When emotional intelligence...
Unraveling the Wonders of Leucine: A Key Player in Muscle Health and Beyond
Introduction: In the realm of nutrition and fitness, certain amino acids stand out as crucial building blocks for optimal health and performance. One such amino acid that has garnered significant attention is leucine. Known for its pivotal role in protein synthesis...
What employees value most
Beyond competitive salaries and standard benefits, employers are increasingly recognising the importance of understanding and addressing the factors that truly matter to their employees. Creating a positive work environment that fosters employee satisfaction and...
Probiotics for good gut health maintenance
Probiotics are the healthy and beneficial bacteria that normally inhabit the human digestive tract. They help in turning your food into nutrition and completing the digestive process – and there’s evidence that if they are out of balance, the immune system may not...
How Stress Affects Your Sleep
When you’re stressed, the body produces cortisol and adrenaline — hormones that can disrupt your normal circadian rhythm and leave you feeling “wired but tired.”Stress has been connected to sleep disruptions such as insomnia, nightmares, and frequent wake-ups during...
How loneliness changes the way our brains process the world – and can be bad for your health
The world can feel quite different when we are lonely - why is that? Social isolation and loneliness have been linked to increased risk for: Heart disease and stroke. Type 2 diabetes. Depression and anxiety. If there’s one thing we as humans seem to have in common,...
Does Alcohol Harm Your Immune System?
If you’ve ever indulged in a bit too much wine or one too many cocktails, you know alcohol — especially in excess — has some unpleasant gastrointestinal (GI) side effects. Since gut health is important for supporting your immune system, this can lead to weakened...
5 Reasons walking is so good
There are a lot of workouts that have a barrier to entry. Take spinning, for instance. To do it safely, a new rider needs help setting up the bike. Boxing requires extra gear, like gloves and hand wraps. Unlike other types of exercise, walking is a simple bodyweight...
7 Healthy snacks that support your immune system
Precautions like washing your hands regularly and not touching your face are important to ward off illness. And the foods you put on your plate can play an important role. Following a healthy, well-balanced diet that prioritizes whole foods over processed ones is one...
How strength and cardio vascular training will help support your immune system
Given the current world climate, boosting the immune system is top-of-mind for many people. The truth is, immunity depends on many factors. Some you have control over, and others you don’t. But exercise does play a role in immunity, so it’s worth understanding how...
Are you concerned about C-Reactive protein levels?
Cardiovascular disease remains one of the biggest health threats to Americans. For years, LDL (“bad”) cholesterol levels have been the measuring stick for cardiovascular risk, but recent studies have indicated that elevated C-reactive protein (CRP) levels – which...
Why you may not be comitting to your goals
Setting goals is an essential part of personal growth and achievement. Whether it's a career aspiration, a fitness target, or a creative project, goals give us direction and purpose. However, despite the best of intentions, many people struggle to commit fully to...
Depression: 7 Signs Of To Be Aware Of
As a result of many aspect of day-to-day life, including the ones completely outside your control, many lives have been turned upside down and depression levels are estimated be up by 200-400% in North America, so we can assume the western world is similar. All the...
30-Minute Thai Coconut Chicken Curry
Mildly spicy and full of vegetables, this easy green chicken curry is the ultimate take-out fake out. If you’ve never tried fresh lime leaves, it’s worth the effort to seek them out! They add a floral-meets-lime flavor to soups and curries — and they freeze well, so...
Why Do I Wake Up Tired? How to Feel More Alert in the Morning
Sleep inertia can occur immediately after waking up, causing you to feel drowsy, groggy, and tired — even after a decent night’s sleep. Causes of sleep inertia include waking up in the wrong sleep cycle, accumulated sleep debt, poor sleep quality, and misalignment...
Unveiling the Secret to Running Efficiency: The Power of Cadence
Introduction Running is a beloved form of exercise that not only helps us stay fit but also provides a sense of accomplishment and freedom. Whether you're a seasoned marathoner or a casual jogger, understanding the concept of running efficiency can significantly...
Unlocking the Path to Coaching Success: A Journey of Transformation
Introduction In a world where personal and professional growth are paramount, coaching has emerged as a powerful tool for individuals and organizations alike. Coaching isn't just about advice or guidance; it's a collaborative partnership that empowers individuals to...
Benefit of NLP Coaching – 6 Week Break through
NLP coaching (Neuro-Linguistic Programming) is a powerful tool that can help individuals achieve their goals, overcome obstacles, and improve their overall well-being. Here are some potential benefits of NLP coaching: Improved communication skills: NLP coaching can...
The benefits of B1, also known as Thiamin!
B vitamins support adrenal function (the glands that produce hormones that play a role in controlling blood sugar, burning fat and protein, and regulating blood pressure), calm and maintain a healthy nervous system, promote key metabolic processes, and turn starch and...
Can You Sleep Too Much?
Getting enough sleep reduces your risk of illness and chronic disease, lowers stress, improves mental health, and so much more. So surely the more you sleep, the healthier you are? Not so fast. When it comes to sleep, it’s not always a case of “the more, the better.”...
Trans Fats and how to spot them!
I’m confused. I see food-packaging claiming “no trans-fats,” but when I read the label, the ingredients list “partially hydrogenated oil.” I thought they were the same thing. Can you explain?Is this you? Trans-fatty acids (TFAs) and partially hydrogenated oils are not...
Our language: Three big cheats!
Have you ever had a conversation with someone and all you want to do it ask more questions because they are leaving 'bits out?' One of the many things I have recently cemented in my learning is a component in my NLP training called Meta Model. Not to be confused with...
The ‘no churn’ ice cream recipe
The easiest and most delicious homemade no churn vanilla ice-cream! You only need 3 ingredients and 10 minutes to make a batch of this - no ice-cream maker needed! Are you a big fan of making ice-cream at home but I've never found a vanilla ice-cream that I really...
Encourage these 5 aspects of sleep for longer life
People who cultivate healthy sleep habits are more likely to live longer than those with poor-quality sleep. That’s according to recent research by investigators at Harvard Medical School. They analyzed data from 172,321 people with an average age of 50 who were part...
Melatonin – all you need to know
Chances are you’ve used, or at least heard of, melatonin. A hormone naturally produced in our brains, melatonin is commonly known as “the sleep hormone.” It is also one of the most popular over-the-counter sleep remedies on the market: Melatonin supplement use has...
Seratonin follow up – how to boost it
Last time I shared some wise words from a newsletter I follow about seratonin. Why re-do the research when someone's already done it right? There are some really simple ways to protect and promote your seratonin levels and here are a number of them in no particular...
Seratonin – your happy hormone
You may well have heard of seratonin. It's a neurotransmitter that plays a crucial role in various physiological processes and has been linked to several important functions in the body. We know it as our ‘feel good’ neurotransmitter but the other roles of serotonin...
How To Increase Your HRV (Heart Rate Variability)
HRV is a powerful metric; it can give us unique insights into our body’s response to stress. In the scientific literature, higher HRV is typically associated with better health and improved performance. But HRV isn’t as simple as, “How high can you go?” —...
5 Food that help manage cholesterol levels
For people battling high cholesterol, choosing meals wisely can be a challenge, but it is essential. Restaurants, parties, even seemingly healthy take-outmay present unhealthy temptations. But simple dietary modifications can help you eliminate those unhealthy...
The non-diet approach – and eat cake!
I'm going to start with the bottom line first! We need to stop thinking our cravings for sweets and sugary foods need to be “controlled.” Instead, let’s think a little deeper about what might be missing from your diet and what your relationship with food is like. If...
Gratitude and Emotional Benefits
How grateful are you – check the quiz here
How long should you nap?
We could all benefit from a boost in alertness, particularly when our sleep has been disrupted, or we’re feeling drowsy. But do you know what makes us feel sleepy in the afternoon, and how long you should nap to maximise the benefits, and minimise the downsides? I...
Are You Taking Self-Care Seriously?
You probably already know that sufficient sleep, proper nutrition, physical exercise, human connection, and time to relax are important — but do you actually carve out time for them? When you consider caring for yourself as unrelated to work, you’re likely to let your...
Reframe How You Think About Self-Care
Summary: Many leaders tell themselves: “It’s so busy, I can’t afford to…(spend 7 hours sleeping, or stop to get lunch, or keep up my hobbies).” This framing, which casts investments in personal resilience as contrary to the best interests of an organisation,...
10 drivers of satisfaction – at work
The Great Job Boom continues to bring more opportunities for workers across New Zealand, so now could be an ideal time to think about your next career move. But what do you really want from a job? Job satisfaction is now even higher on the must-have list...
How To Get Rid Of Stress With Nutrition
If I were to ask you what your stress levels are like at the moment overall – where would they fall on the scale? If you’re like most people today, I’d say they land on the higher end of things. Sadly, it’s a state of our current lifestyles that stress factors into...
8 Unexpected signs you may need more sleep
Our bodies are very good at communicating to us what we need. We just don't tune in to listen well enough these days. Hungry, we eat. Tired, we sleep. But what about the more subtle messages that we may be ignoring. Here are 8 of the best that are linked to lack of...
Why are plants so good for us?
Over recent years, the dietary term “plant-based” has gained increasing interest from the western world, due to a variety of reported health and environmental benefits. But what does it mean exactly, and why should we try to eat a more plant-based diet? What is plant...
Tips for menopause (or peri)
Look after your feet in menopause
Why Our Brains Wear Out at the End of the Day
Mental fatigue. Tiredness. Good quality sleep. How do our brains cope with a long, difficult day? Well there's some science to help explain it. The big question is what's going on with cognitive fatigue. If you look at chess players who are exerting a lot of cognitive...
Does stress affect your menopause symptoms?
If you were to pull out a blank piece of paper and list all the factors that drain your energy and/or stress you out over a day or a week, I wonder what would be on that list? From everything which might be over-whelming you in your workplace, to your home environment...
How to Incorporate Gratitude Into Your Workday
Say thank you — to yourself and others — more often At first, gratitude might not seem like an emotion that fits naturally or comfortably into your workday — though it should. On an individual level, gratitude is one of the most leveling qualities available to...
Is breakfast the most important meal of the day?
And what happens if you miss it? It’s often called the most important meal of the day, but skipping breakfast has become a popular trend in recent years. What’s the deal with our morning meal? Here’s where you can get the facts – and pick up some top breakfast tips...
Sleep apnoea: 4 symptoms and 7 solutions
Wondering About Sleep Apnoea? 4 Symptoms To Recognise: Sleep apnoea can range from a mild nuisance to a severe disorder that can have harmful health effects. Sleep apnoea, also called obstructive sleep apnoea, is a disorder that interrupts normal breathing during...
Energy – arguably the most important health measure
When it comes to health vitality, call it what you want one of the key meaures that we often take for granted it ENERGY. It can be taken for granted because we assume our body will do what it needs to do to provice us with sufficient energy for the demands we place...
How to Protect Your Energy – to maximise your time out
When it comes to recharging we may bneed some extra tools other than just stopping for a rest. I dug out some options to share some the small ways you can protect their energy and mental health during your break. Which of these tips will you try? Make plans with...
10 ways to take care of your mental health at work
Last time I talked about 'success without wellbing' and asked if it was true success. This blog is about giving you the tips you may need to be able to work on for the mental side of things to keep the wellbing high. Here we go in no particular order: Take regular...
Is Success Without Well-Being Really Success?
The Great Resignation is really a Great Re-Evaluation of how we live, how we work and what we need to truly thrive. What people are resigning from is a culture of burnout and a broken definition of success. More and more people have come to see that chasing an idea of...
Getting back on track
This week - a quick video I did on the above - I hope it helps? (Recorded for online private VIP group) https://youtu.be/W_H9f0rDSgs
Mantaining a happy mind – 6 top tips
Regular exercise does so much more than building strong lean muscles and a healthy heart – it offers a wealth of “above-the-neck” benefits too. Exercise has been linked to everything from boosting brain power and helping control addiction, to inspiring creativity and...
Seeking Balance – fatigue, your body your brain
Hormones are the chemical messengers of the body – each one sending out specific instructions to each organ. But it’s easy to overlook just how important our hormones are until they aren’t working properly, since they control so many areas of your health - especially...
Getting Hybrid Right – what the trends are showing
The people returning to the office are not the same as those who left in March 2020. Microsoft’s latest Work Trend Index compiles input from 31,000 people in 31 countries, labour trends from LinkedIn, and trillions of productivity signals from Microsoft 365 to offer a...
The benefits of maintaining muscle mass (or 10 reasons why you should stay strong!)
We generally know that a sign of health is a reasonable amount of muscle on our bodies. Obviously going to the extreme of body building can have negative effects on our health if we take it too far. Lean muscle mass is an indicator of health and we are going to...
Allostatic Load – Where is yours at?
Allostasis occurs when stress takes us away from our homeostasis or set point. If we do anything that takes us away from that point the body works extra hard to bring us back to it. Think of this in a context of exercise. When we workout we push our bodies slightly...
Improving your focus
There are many ways in which you can work on improving your ability to concentrate on a task. Social media has taught us to blink and scroll without even giving something a second thought. Fair to say our attention spans have got shorter and shorter. So what can we do...
Why beach running is so good for you – 10 good reasons to swap the road for the beach
Running on the road uses your tensile strength whereas running on the beach uses your contractile strength. TENSILE: The tensile system essentially loads up the connective tissue and uses its elasticity to propel you forward – the key element here is the ground force...
How to bond with co-workers in a hybrid or remote world
If you working remotely or in some kind of hybrid model then the following tips from Thrive will help make that transition easier of the ongoing process a little more palatable. Many of us first transitioned to remote work in 2020, and two years later, some workplaces...
Health Coaching Programme: a complete health picture
A great way to get ahead on your health for 2022 or the perfect gift for a loved one who may appreciate the thought STEP 1: Cell Blueprint - online questionnaire But what is the cell blue print I hear you ask! Well, it asks a series of questions all aimed at getting...
The Company that is paying it’s employees to sleep!
We all know the benefits of a good night’s sleep. Not only does it make us feel better, it enables us to combat fatigue and work more productively. But one US company is taking this a step further and paying its employees if they get the recommended amount of rest....
Don’t sweat the small stuff…but how?
10 Ways to not sweat the small stuff & move on We all encounter small daily stressors and challenges that can make us feel frustrated or anxious. There’s power in acknowledging the causes of our stress before it becomes cumulative or overwhelming — and it’s also...
Being thankful is good for your mental health
When you thank your friends and family this holiday season, the reasons to do so may extend beyond good wishes, and actually benefit you and your health. Study after study has shown that social connections – through family, friends or with companion animals – seem to...
Are you getting enough magnesium?
Magnesium – the fourth most abundant mineral in the body – is in your bones, teeth, and red blood cells. It is essential for proper functioning of the nervous, muscular and cardiovascular systems, helps maintain bones, promotes normal blood pressure and open airways...
Making your bedroom an oasis for better sleep
It's not always easy to get good sleep but your environment is a bit key to helping We know that getting quality sleep can improve our focus, memory and decision making, and even help boost our mood. And when it comes to creating a nighttime routine that...
Concerned About C-Reactive Protein Levels?
Add this to your next blood test to assess heart risk Cardiovascular disease remains one of the biggest health threats to Americans. For years, LDL (“bad”) cholesterol levels have been the measuring stick for cardiovascular risk, but recent studies have indicated that...
Toxins – the Invisible Stressors
How is your invisible load? You may have read the Dr Libby Book - The Invisible Load. If not then the subject of this blog is specifically about that same principle or a slice of it at the very least. The book talks about an accumulating stress load that we don't...
![Addressing Seasonal Affective Disorder [SAD]](https://www.f4l.co.nz/wp-content/uploads/2021/10/maria-teneva-EpjG7TWDogY-unsplash-400x250.jpg)
Addressing Seasonal Affective Disorder [SAD]
What is seasonal affective disorder? The shorter daylight hours of the autumn and winter seasons can affect sleep, productivity and state of mind. Light therapy (also known as phototherapy) may help. It uses specially designed boxes that emit full-spectrum light to...
New Research: Your changing health in menopause and the role of Melatonin
“Sleep touches on nearly every aspect of our physiology and psychology, of our interaction with the world and with others.”William Dement (2000)/ Sleep Research Pioneer This article comes directly from Dr Wendy Sweet an expert in the field of menopause and someone I...
How to get your Omega 3’s up without breaking the bank
We all need essential fatty acids in our diets We all need essential fatty acids, especially the anti-inflammatory omega-3 fatty acids, for optimum health. I recommend eating several servings of oily fish, such as wild salmon, per week as a dietary strategy...
Giving your tasks undivided attention
The Productivity Hacks that really aren't hacks!! James Clear shared an interesting thought about staying focused. “People who jump from project to project are always dividing their effort, and producing high-quality work becomes difficult without intense effort,” he...
Using exercise to fight anxiety
New research from Sweden suggests that regular physical exercise makes you less likely to suffer from anxiety. In a huge study covering 2 decades and including over 200,00 people, investigators from Lund University noted that some 10 percent of individuals worldwide...
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...