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When we talk about healthy eating, we often focus on what’s on the plate  , like  more vegetables, less sugar, the right balance of protein, fats and carbs. And yes, absolutely, that matters. But what we frequently overlook is how we eat and the mindset we bring to meals. These simple shifts can make a big difference in how your body feels after you eat, how satisfied you are, and how much energy you have. These habits will help you feel better, eat more in tune with your body and build a rhythm that lasts. 1. Chew Slowly and Eat Mindfully Digestion actually begins in your mouth. The more thoroughly you chew, the easier you make the job for your gut and your body’s nutrient absorption system. Plus, eating slowly gives your brain time to catch up with your stomach, so you recognise fullness cues before you overeat. It takes about 15–20 minutes for our stomach to signal fullness to our brain. Studies agree that chewing more thoroughly is linked to reduced hunger and lower food intake. “When our mind is tuned out during mealtime, the digestive process may be 30–40% less effective.” Brigham and Women's Hospital Try this:  Before your first bite, take a breath. Sit down (no standing, no scrolling). Put your fork down between bites. Focus on textures, colours, and flavours. Sounds basic? But these small changes alone can shift how meals feel how your body responds to the food. 2. Crowd It Out Instead of obsessing over what to remove from your plate, let’s change that to rather focus on what to add in . Start with the create nutrient-dense stuff: a rainbow of vegetables, good-quality protein, fibre-rich foods. When you fill your plate with the nourishing stuff first, you naturally leave less room (and desire) for processed or sugary extras. This “crowding out” approach feels empowering rather than restrictive, and it quietly helps reduce cravings in a gentle, lasting way. Try this:  Each meal, begin with the vegetables (lots of them). Then lean protein. Then if you’re having starches or carbs, those come in last. And when your body signals fullness? Stop there. You don’t need to finish everything “just because it’s there.” 3. Clean Out to Reset Before you dive into focusing on healthy eating, spend a little time resetting your kitchen: cupboards, drawers, fridge, freezer. Remove or minimise snacks, sauces, and convenience processed foods that don’t serve your goals. Then stock up on what will support you: fresh vegetables, legumes, nuts/seeds, herbs/spices, quality proteins, and a few staple carbs like quinoa or brown rice. Try this:  As you clean, pause and reflect: which “unhealthy” item do I buy most often? Why? Is it convenience, guilt, or habit? That little awareness will help you make smarter swaps as you focus on your health. Need some help getting your health on track? Why not start with the THRIVE program 4. Hydrate Before You Eat We often mistake thirst for hunger. Mild dehydration can make you feel tired, foggy, and snack-hungry when what your body really needs is water. Having a glass of water 10–15 minutes before your meal can do far more than just quench thirst; it supports digestion, helps you eat more mindfully, and may even assist with weight management. Studies show that drinking water before meals can help reduce overall calorie intake by promoting a sense of fullness. In one Obesity  study , adults who drank 500 ml (about two cups) of water before meals lost more weight than those who didn’t over a 12-week period. Hydration supports your metabolism by boosting “water-induced thermogenesis,” the small energy increase your body uses to warm water to body temperature Try this: Start your morning with a glass of warm water and a squeeze of lemon, this will gently wake up digestion and metabolism. Keep a water bottle nearby throughout the day and aim for steady sips rather than long gaps without fluids. If you struggle to remember, set a simple reminder or add flavour with cucumber, mint, or citrus slices. You’ll probably notice that when you’re well-hydrated, you’re less drawn to random snacks and more in tune with your natural hunger cues. Hydration may seem simple, but it’s one of the easiest, most overlooked tools for feeling energised, clear, and balanced all day long. 5. Keep a Gentle Awareness You don’t need to obsessively track every bite or count every calorie. But noticing your patterns—when you feel your best, what triggers snacking, how food affects your mood or energy—makes a big difference. Awareness creates choice; choice leads to better habits. Try this:  For a few days, keep a food log: what you eat, when, and how you feel afterwards. You might be surprised by the “extra bites” or the times when you eat out of distraction rather than hunger. 6. Try to Cook Meals Yourself One of the biggest stumbling blocks to staying consistent is eating out or defaulting to convenience meals. Restaurant “healthy” options often use bulk ingredients, hidden sugar/salt/fats, and lots of oil to make things taste good. Over time, this dulls taste buds and shifts what your body expects from food. Try this:  Aim to prepare as many meals at home as you can. Notice how your cooking style and your relationship to food begin to change. 7. Read Your Labels There are hidden ingredients in nearly everything—preservatives, artificial sweeteners, MSG, excess sugar, and salt. Some are less harmful than others, but when you start reading labels, you’ll be surprised at what you discover. Try this:  When you buy processed foods (you don’t need to avoid them all), choose those with the fewest ingredients (especially ones you recognise). Whole foods (an apple = apple) should be the foundation of your diet during this challenge. 8. Be Prepared When Socialising Eating out or attending social gatherings doesn’t mean you derail your healthy habits. It just means you bring a little preparation and awareness. Look for options that follow the “plate” method: loads of vegetables, quality protein, minimal processed ingredients. Don’t be afraid to ask for swaps (extra greens instead of chips, dressing on the side). And if you’re heading somewhere, consider a small nourishing snack beforehand so you’re not arriving hungry and more likely to overindulge. Try this:  Focus on the connection (with friends, family, your environment) and not just the food. And if you do indulge? Enjoy it without guilt. 9. Take a Short Walk After Eating A short, gentle walk after meals supports digestion, helps regulate your blood sugar, and contributes to metabolic health. A study found that a 30-minute walk after meals significantly improved the glycemic response (blood sugar) compared to sitting. Even just 2–5 minutes of walking after eating was found to lower post-meal blood sugar levels compared to sitting. Try this:  After lunch or dinner, put your phone down, step outside or walk around your space for a few minutes. It’s simple, doable, and the results are great. Plus, it's an easy way to get your 10,000 steps in. 10. Be Gentle With Yourself Remember: life isn’t about perfection. It’s about care. Lovingly nurturing your body, your habits, your mindset. If you have a day where things don’t go exactly as planned, that’s okay. What matters is what you do next. Allow yourself something you wouldn’t normally have—say a slice of cake at a celebration—and know that one choice doesn’t determine the whole story. If you feel like you’ve drifted, pause. Take a walk. Give yourself a glass of water. Reset. Your body will thank you for kindness, not punishment. Healthy eating is meant to nourish, strengthen, and energise you. Not to create guilt or distress. When you bring awareness, intention and kindness to how you eat, your body responds with clarity and vitality.

We all know water is important, and that we should probably be drinking more of it, but it’s easy to forget just how much it does for us. Around 60% of your body is made up of water, and every cell depends on it to work properly. From keeping your temperature stable to supporting digestion, hormones, and energy, water quietly holds everything together. Yet many of us go through the day slightly dehydrated, often reaching for coffee before water, forgetting to refill the bottle beside us, or only drinking when we feel thirsty. It might not seem like a big deal, but even mild dehydration can affect how you feel, think, and function. Hydration and Hormonal Balance Proper hydration is essential for maintaining hormonal equilibrium. Hormones such as cortisol, insulin, and antidiuretic hormone (ADH) are sensitive to the body's hydration status. Cortisol Regulation : Dehydration can elevate cortisol levels , the body's primary stress hormone. Elevated cortisol can lead to increased appetite and fat storage, particularly in the abdominal region. A study  published in The American Journal of the Medical Sciences  found a correlation between dehydration and increased cortisol levels, suggesting that maintaining hydration may help manage stress responses and associated metabolic consequences.  Insulin Sensitivity : Hydration status influences insulin sensitivity. Adequate water intake helps maintain optimal blood glucose levels by supporting insulin function. Conversely, dehydration may impair insulin sensitivity, increasing the risk of insulin resistance and type 2 diabetes.  Antidiuretic Hormone (ADH) : ADH helps regulate water balance in the body. When dehydrated, ADH secretion increases to conserve water, affecting kidney function and fluid retention. Chronic dehydration may disrupt this balance, leading to complications in fluid and electrolyte homeostasis.  Hydration and Weight Management While hydration alone is not a magic solution for weight loss, it supports weight management through several mechanisms: Appetite Suppression : Drinking water before meals can promote a feeling of fullness, reducing overall calorie intake. A systematic review in Obesity  found that pre-meal water consumption led to greater weight loss compared to control groups.  Metabolic Boost : Water-induced thermogenesis refers to the energy expended to heat ingested water to body temperature. This process can modestly increase metabolic rate, aiding in calorie expenditure.  Fat Metabolism : Hydration is necessary for lipolysis, the breakdown of fats into fatty acids and glycerol. Without sufficient water, the body's ability to metabolise stored fat for energy may be compromised.  Hydration's Impact on Physical and Cognitive Performance Hydration not only impacts the body, but it also plays a large role in our cognitive functioning. Even mild dehydration can impair physical performance, leading to fatigue, reduced endurance, and decreased strength.  Cognitively, dehydration can affect concentration, alertness, and short-term memory. A study in Nutrition Reviews  highlighted that a 1-2% decrease in body water can impair cognitive performance, which emphasises the importance of staying hydrated. Hydration and Digestive Health Water aids in the digestion and absorption of nutrients. It helps dissolve fats and soluble fibre, preventing constipation by softening stools and promoting regular bowel movements, all of which promotes a healthy gut.  Recommendations for Optimal Hydration Daily Intake : The National Academies of Sciences, Engineering, and Medicine recommends a daily water intake of about 3.7 litres for men and 2.7 litres for women, including all beverages and moisture-containing foods.  Keep Checking In : Pay attention to signs of dehydration, such as dark urine, dry mouth, fatigue, and dizziness. Urine colour is a practical indicator; pale yellow suggests adequate hydration. Adjust for Activity and Environment : Increase fluid intake during hot weather, high altitudes, or intense physical activity to compensate for additional water loss through sweat and respiration. Hydration affects almost everything: your hormones, mood, focus, digestion, and even how well you sleep. It’s one of those quiet habits that doesn’t demand much, yet makes a noticeable difference in how you feel each day. So next time you fill your glass, take a moment to see it differently: not as another thing to tick off your list, but as a small act of self-care Ready to start taking control of your health? Talk to me about the 6-Week Thrive Challenge

When it comes to improving your health and wellness, one of the most powerful tools you can use is goal setting. Goals provide you with direction, motivation, and a clear path to success. But why are goals so important, and how can you set them effectively? Let’s dive into the science and strategies behind creating goals that will keep you motivated and on track for the long haul. Goal Setting Theory: The Science Behind It According to the widely respected Goal Setting Theory  by Edwin Locke and Gary Latham, we look at two distinct areas when setting goals: firstly, how specific they are and secondly, how challenging they are. They postulated that clearly defined, challenging goals help direct your attention, boost your effort, and increase your persistence and performance over time.  Conversely, vague goals like “I want to be healthier” rarely create real, lasting change. Without specificity or urgency, your brain simply doesn’t know where to focus your efforts. But when you set a clear target—something you can see and measure—you give your brain a roadmap for success. Neuroscientist Dr. Andrew Huberman has shared in multiple episodes of the  Huberman Lab Podcast  that dopamine—the "feel-good" neurotransmitter—is key to motivation. When you set and achieve even small goals, your brain releases dopamine. This reinforces the behaviour and makes you want to keep going. It's a built-in system of progress and reward that’s wired into our very biology. In other words, every small goal you check off? It’s not just productive—it’s chemical encouragement. With these two theories in mind, we start to form an easy-to-follow recipe for creating goals which are designed to help you succeed. Firstly, we need to break up our goals into long-term, medium-term and short-term goals, which gives us small ‘bite-sized chunks ’ to tick off, leading to that dopamine hit and encouraging us to tackle the next one. Secondly, we need to make sure each goal is as clear and specific as possible.  Clear, personalised goals help keep you motivated, even when things get challenging, because they reconnect you with why you started. Step 1: Identify Your WHY Before setting any goal, think about your motivation. Why do you want to improve your health? Maybe you want more energy to keep up with your family, you have noticed your health is not what it should be, or you keep getting sick, or you would like to reduce stress for better mental health. Having a strong "why" keeps you grounded when motivation dips. We need to scrutinise each goal and peel back the layers as to why you would want to achieve this particular goal and what kind of satisfaction it would give you once achieved. Once we've found our WHY it's usually easy to start to strategise the how and when. Step 2: Identify your goals ( The Big Ones First) As I mentioned before, it’s important to break your goals up into three tiers: long-term, mid-term and short-term. Think of them like nesting dolls, they should each fit into one another. I like to start by thinking BIG, what are your overarching goals you are looking to achieve in the next year or 2 or even 5? Once you have a good idea of that, then start to look at what steps you would need to take in a month ( or how about our 6 weeks?), these would be your mid-term goals. Finally, with short-term goals, these are actions which need to happen daily or weekly in order to reach the larger goals within their predetermined timeframe. Remember, it's important not to set too many BIG goals all at once; rather, choose one or two long-term goals which fit realistically into your lifestyle. 1. Superordinate (Big-Picture) Goals These reflect your why. They reflect your values and long-term identity shifts. Example: "I want to live a vibrant, active life for the long term." Tip: These don't always need an exact deadline; they serve as your North Star. 2. Intermediate (Mid-Term) Goals Outcome goals that move you closer to the big picture. Example:  "I want to lose 5kg over the next 2 months." Tip: These are perfect to align with structured programs like a 6-week wellness challenge. 3. Micro (Daily or Weekly) Goals Tiny, achievable habits that you can hit consistently. Example: "I will prep healthy lunches every Sunday evening for the next month." Tip: Micro goals create momentum and positive reinforcement. Here’s how you might layer goals for different aspects of your wellness journey: Eating Better Superordinate: "I want to nourish my body with whole foods." Intermediate: "Eat at least 5 servings of vegetables daily for the next month." Micro: "Prep a veggie-packed lunch 4 days a week." Exercising More Superordinate: "I want to feel strong and energised every day." Intermediate: "Do 3 strength sessions per week for the next 6 weeks." Micro: "Follow an Inspired Movement workout video every Monday at 8AM." Improving Sleep Superordinate: "I want to wake up feeling rested and clear-headed." Intermediate: "Sleep 7–8 hours a night for the next 30 days." Micro: "Turn off screens at 9:30 PM and stretch for 10 minutes before bed." Reducing Stress Superordinate: "I want to feel calmer and more in control of my emotions." Intermediate: "Practice deep breathing or meditation 5 times per week." Micro: "Use a 5-minute breathing video after work on weekdays." Step 3: Create clear goals ( Be SMART) Setting goals gives you a clear direction. Instead of feeling overwhelmed by the idea of "getting healthier" or "improving fitness," a specific goal breaks the process into manageable steps. According to research published in the American Journal of Lifestyle Medicine, people who set clear, specific goals are more likely to stick to their health and wellness plans than those who don’t. Having specific goals makes it easier to hold yourself accountable. Whether you’re tracking your water intake, steps, or sleep hours, measurable goals allow you to see where you’re succeeding and where you might need to refocus. So, how do you set clear goals? By using the SMART Goal strategy. SMART goals are: Specific Each goal needs to be as specific as possible. When we look at a goal such as ‘ I want to get stronger’, it is not very specific, and there is no quantifiable way to assess your progress, so when we set goals, we need to have clear wording and a well-thought-out goal. We could change the goal to read “ I would like to improve my push-up performance” Measurable Our goals need to be measurable, which means that there needs to be some quantifiable element involved in the goal, a number, value or measurement. For example, with our goal above, wanting to get stronger is vague and unmeasurable. We could add, “ I would like to be able to complete 10 more push-ups during a minute push-up test” Achievable We all want to be able to do amazing things and find ultimate success. However, we are all faced with challenges and limitations that present themselves in various ways. For example, injuries, financial constraints, geographical or logistical limitations, relationship or family commitments, etc. So when we set out our goals, we need to be honest with ourselves and set goals that we know we would be able to achieve given our current circumstances. This does not mean the goals should be easy ( or worse, non-existent ), but we may need to be realistic in our approach. Again, our push-up example can be used, say the goal setter had recently had a shoulder operation, and the doctor has suggested limited movement for the first 3 weeks post-op. Setting a goal for increasing push-ups within a four-week time frame would be unachievable, but perhaps increasing the time frame to 6 months may make the same goal more realistic. Relevant Relevance is of paramount importance, both for achieving larger goals but also to enhance motivation. If you set a goal that does not resonate with you, serves no purpose in relation to achieving bigger goals and doesn’t enhance our quality of life, then is the goal really worth pursuing? Time Bound It is always important to adhere to some kind of timeline with your goals, as this keeps you striving and motivated. Open-ended goals often lead to a lack of commitment and apathy for completing daily tasks. We need to always be specific about a time frame for each goal. Our example could be “ I would like to be able to complete 10 more push-ups in a minute push-up test in 6 weeks.“ Goal Setting Prompts: Reflect Before You Set Your Goals Before jumping into goal setting, take a moment to reflect with these powerful questions: What do I really want my life to feel like in 6 months? What’s one health habit I know that would make a difference right now? What feels realistic and kind to myself at this stage? What would I be proud to say I achieved by the end of this month? If I had more energy, how would I spend it? Common Goal-Setting Pitfalls (And How to Avoid Them) Even with the best intentions, some common mistakes can derail progress. Here's how to stay on track: Too Big, Too Fast : Don’t try to change everything in one day. Break goals down. “Exercise every day” becomes “Move for 30 minutes three days a week.” Not Tracking Progress: Some form of tracking helps us to see our progress and subjectively assess how our goals are going. Use journals, apps, or simple habit trackers. No Emotional Anchor:  Remember to tie your goals to a deep why—your health, family, confidence, or future self. All-or-Nothing Thinking: Remember, consistency is better than perfection. Life happens, and that’s okay. If you hit a roadblock, don’t give up. Reassess and adjust your goals as needed to keep moving forward Not having support: We don’t always feel motivated and determined every day, which is why we sometimes need someone else supporting us, encouraging us and reminding us why we are on this path. Setting goals is more than writing a list—it's about creating a personal framework that turns your goals into reality. If you are ready to set your own goals and take actionable steps to a healthier you, why not sign up for my 6-Week Thrive Challenge to kickstart your path to wellness?

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Inspired Wellness offers personalised women’s health coaching, Pilates, and wellness retreats helping women restore balance, build healthy habits, and thrive through every stage of life. Inspired Wellness Inspired Wellness About Me Thrive Movement Retreats Blog Contact Me Join the Thrive Program Learn to Thrive Women’s Health Coaching & Retreats Your Journey to Healthier Living Starts Here Ready to take control of your health? If you’ve lost your way with your health, been caught up in the busyness of life, adjusting to motherhood, working hard, or feeling out of sync with your changing body, I can help you find your balance again. I guide women to create sustainable habits for lasting health through a blend of movement, nutrition, and mindset. My approach combines evidence-based health coaching with mindful movement and compassionate guidance, helping you reconnect with your body and build habits that fit your real life. The heart of my work is the 6-Week Thrive Program — a personalised plan that integrates mindset, movement, and nutrition to help you reset your health, rebuild your energy, and create lasting change. For a more individualised experience, I offer one-on-one Pilates , and functional movement sessions, focusing on posture, strength, and alignment. Each class is designed to meet your body where it is, whether you’re recovering postpartum, managing hormonal changes, or addressing pain, imbalance, or injury. To complement this, my Movement & Mindfulness Retreats and educational workshops offer deeper opportunities to reconnect by slowing down, and restoring balance through mindfulness and movement. Wherever you are on your wellness journey, I offer the structure, support, and gentle accountability to help you reconnect with your body, restore your energy, and truly thrive. Book a Free Call Wellness that honours your body — not someone else’s. The 6-Week Thrive Program My 6-week Thrive Program is a personalised roadmap to optimum health, it combines mindset, movement, and nutrition — the three pillars of wellness. Your program includes weekly coaching sessions, a custom meal plan, on-demand workouts or private movement sessions, and daily accountability and support to keep you motivated as you unlearn old habits and create new, lasting ones. Whether you’re regaining energy after having a baby, navigating menopause, or simply wanting to feel stronger and more balanced, Thrive gives you the structure and guidance to make real, lasting change. Learn More About the Thrive Program Functional Movement As a qualified Personal Trainer, Pilates, and Yoga instructor, I specialise in creating individualised sessions that focus on posture, muscular imbalances, and your unique goals or challenges. With further education in pre- and postnatal exercise, scoliosis management, and Pilates for the older population, I bring a comprehensive, informed approach to movement. Whether you’re rebuilding strength after pregnancy, addressing specific aches and pains, or simply wanting to move with more ease and confidence, each class is designed specifically for you body. Book a Private Session Ready to take control of your health? Book a Free Discovery Call Movement & Mindfulness Retreats Take time to reconnect — with your body, your breath, and your wellbeing. My Movement and Mindfulness Retreats are designed to help you pause, realign, and restore balance through a blend of nourishing food, mindful movement, rest, and reflection. Alongside retreats, I also host specialised workshops on topics such as posture, spinal health, slowing down, and mindful movement, offering practical tools and insights to support your everyday life. Whether you’re seeking a full wellness immersion or a focused afternoon of learning and renewal, each experience is created to leave you feeling grounded, informed, and inspired. Explore Upcoming Retreats & Workshops Movement & Mindfulness Retreat - Ford Outpost Fri, 09 Jan Kenton-on-Sea Take a moment for yourself to breathe, move and relax. Choose from a half-day, full-day or the complete three-day retreat. Book Your Spot Want to get all of the latest retreats, events and specials straight to your inbox? Subscribe to get exclusive updates Email* Join Our Mailing List I want to subscribe to your mailing list. Call +27 83 409 5833 Email info@inspiredmovement.co.za Follow 2025 for Inspired Wellness. Design Pop Marketing

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