Jinxx Health Coaching

Eating healthily does not have to be

Difficult
Complicated
Or
Expensive.

It can be
EASY
SIMPLE
CHEAP

PANCAKE RECIPE: 🥞

1 BANANA : 2 EGG

Optional: vanilla essence or clean protein powder

Blend and fry in butter (OK, sorry Kiwis, the butter might be $$ at the moment 😬 - Use Coconut oil instead)

Frozen fruit and vege is nearly as good as fresh 👍

Ok, next excuse please ...

Take fun, Get Jinxxed

Xo Jj

What the heck is a health coach?

Why would I need one?

To be a better version of you.

A sprinter hires a coach to get faster
A business owner hires a consultant to improve the bottom line.
Mary, the supermum hires a health coach to sort out her diet and get her on track to smash that half marathon she's been dreaming of.

There is another version of you in another dimension right now waiting for you to realise it.

Jinxx - you're it!

Jj
Xo

I'm here for you! Taking on new clients for the next few weeks.

Women who identify as ex-athletes or sporty spices who don't recognise themselves anymore.
Maybe your body feels a bit weird or your clothes fit different.
Maybe you've lost your spark of energy or something feels 'not quite right'
Maybe you've tried all the diets and now you are so confused you don't know what to eat at all!

We will sift through the nonsense and find what works for you.

What you'll get with the Jinxx 8-week programme:

Comprehensive 1-on-1 coaching with me 🤓
A phone/video coaching call once a week with text support throughout the week.
Your own login to the course materials and access to it for 2 years.
Nutrition, exercise and lifestyle guidance.

Your mojo back.

I'd love to yarn to see if we are a fit for each other.
Message me now to book a call 🙂
Jj xo

ANZAC day a bit different this year. 🇳🇿 🇦🇺

Very appreciative of a polished service hosted by the NZ & Aussie embassies in a beautiful settting in Abu Dhabi.

Comforted with a growing group of ex-pats to commemorate with 🖤

Also stoked to not have to dress up like an eskimo for the NZ weather.

Lest we forget ❤️

A massive thank you to @ mikayla_wardle.
for capturing the hubby's event last night.
The UAE Government Games was a very cool experience.

Also, how awesome are his supporters!? 😍

Page Not Found.

Latest adventure = move to the Middle East! 🏜

Abu Dhabi, UAE 🇦🇪 is our home for the next few years.

Very different to NZ in so many ways.
Lucky to have Kiwi friends close by to keep it real 👄

I am currently studying, adding a few more tools to my belt and will be open for new clients next month. Even those in Kiwiland!

Attitude is a little thing that makes a big difference - Winston Churchill

How do you approach winter? ❄️

Check your language, thoughts, and feelings when thinking about winter. Question them.

Do you dream of an island holiday to "escape" winter? 🏝

Feeling stink about your annual leave wondering how much you'll have to use when your kids are sick ? 🤒

Stocking up on throat lozenges and cough syrup? 💊

What about facing the colder months with a staunch attitude and resolve to go to bed early 🛌 eat well 🥦 get fresh air and sunshine 🌞.

Build your and your family's resilience and immunity to WIN WINTER this year.

Review that 1 little big thing of yours- attitude.

💪🏽

I dare ya

It's not NORMAL to get multiple coughs and colds throughout winter.
It is COMMON, but not normal.

If you are bracing yourself for a household full of snotty noses 👃once the temperature drops, maybe it is time to assess your immunity.

Our body is fighting off germs every minute of every day. We feel the effects of a bug (virus,bacteria...) if they get past our lines of defence.

Winter generally sees us experience MORE bugs cos we are inside with other (bug carrying) humans more.

We have all experienced that sore throat on a Monday morning after a big 🍸 weekend - lack of sleep and anti-nutritous food weakened your immune system and let some bugs in.

Perpetual sickness sends a message of chronic weakened immunity. Look at your lifestyle.

Make SLEEP #1, REST (don't smash out that crossfit workout when you feel low) EAT seasonal fruit FEIJOAS! 🍊 CITRUS! (Mama nature made high in vit C!) , FRESH AIR - get lots🌳, MOVE intelligently. 🚶‍♀️

This applies to your small humans 👶 too. Don't just accept that they will catch every bug in daycare. Have a hard look at their sleep, nutrition, and movement. Make changes for a stronger fight against the germs!

ANZAC 2023
Kaikōura

An extra special one with family for hubby's last in uniform.

Nearly 20 years as an army wifey, phew, let's just say it's been an emotional rollercoaster.

Lest we forget.
Xo

I worked for this view.
No filter.

Cheers to the clouds for not ruining the party.

Stunner.

ALIVE & FRESH ❄️⚡️

Doing uncomfortable stuff voluntarily makes it easier to handle the crap that life throws at you.

RESILIENCE.

It might be plunging into icy water or it might look like having that difficult conversation.

Cold water immersion has many benefits:
Eg: speeds recovery (but not straight after training), may increase immunity and sends good chemicals to your brain

I love it because it makes me feel ALIVE

I had a client come to me diagnosed with depression. He swore the ONLY sure-fire way to bring him into the present moment (& out of his head) was cold water.

If you dont live next to a large body of water or own a plunge freezer, a cold shower does the trick. Even 30 seconds at the end of a warm shower, then build up to a few minutes.

I DARE YA!

No filter.
No words.
Sunrise from Mt. Fyffe, Kaikōura.

Have you ever looked closely at a baby or young kid's foot that has been allowed to be free and barefoot?

Apart from being squishy and so damm cute - have you noticed the shape? The toes are the widest part 🔻.

I'm going to hazard a guess that your toes aren't the widest part of your foot...

Years of wearing conventional shoes have shaped your foot to look like something Mama Nature never intended - moulded in a fashion not too dissimilar to the awful practice of footbinding...

Are your feet foot-shaped 🦶 or shoe-shaped🥿?

Thank you to my cute models Vinnie & Māhūtoa xo

I don't often take my phone camera (or is it a camera phone?) with me when walking 🚶🏼‍♀️or running 🏃🏼‍♀️ but when I do...
I take a pretty picture to share with you.

To make you wish you were here too?

Or to simply share the beauty 🤗.

You decide.😊

Shout out to my fancy new shorts 🩳 with great pockets that helped capture the most nutritious morning sunshine for a winning day.

Have a goodie 🌞

Xo Jj

Papatūānuku Thrives.

The kaupapa of my new mahi. 😍

This year I have a chance to make a difference for another passion of mine - conservation 🌳.

After years of volunteering, I'm finally going to get paid to help nurture nature as a Senior Ranger for DOC.

I will continue to health coach and change lives -nurturing mums to get their Mojo back.

I can do both.
I get to choose my story.
And so do you.

💚 🤎 💚

HOW DO I SPRINT JJ?

*Only attempt if you feel AMAZING! - Sprinting is a HIIT session. If you are stressed or slept badly do something gentle instead.


EASE INTO IT
DO NOT go balls to the wall if it has been 20 years since you raced (at school sports day!).

Take your shoes off. Barefoot is best.
Get warm , get the muscles, joints, ligaments lubed up.
If something doesn’t feel right -stop and do something else

WARM UP
Gentle jog, dynamic stretching eg. calf pumps, leg swings, scorpion moves.

Start slowly and gently increase the pace over 50m or so Eg. 50 % then 60 then 70 and so on. Walk back in between.

GO FAST
Once you feel warm and ready to go, increase your pace. If you have any niggles, slow it down or stop - injuries are not cool!

Run as hard as you can for 6-12 seconds

Walk back to recover and go again as soon as you feel ready (heart rate will still be up a bit)

Repeat 6-10 times. Stop if your form waivers considerably (you will know)

Tips: push hips forward and keep tight inline with shoulders, your torso should be upright leaning forward slightly. Use those arms!

Warm down: walk and light stretch, hydrate and eat well, keep body moving.

NEXT DAY

Not gonna lie - You will probably be sore.
Congratulations! You've woken up sleeping muscles and tendons and ligaments.

GO AGAIN
In 7-10 days time.
*Only attempt this if you are injury free and feeling AMAZING – no point stressing the body if it isn’t recovered.

Aren't sure about sprinting in the park? - you can “sprint’ on a bike or ski erg if you are injured. Otherwise build into it slowly to regain your confidence, Try going fast uphill!

Want to level up? ---sprint on the beach for maximum effect 😈

Sprinting has a kind of magical effect on the body, it kind-of shocks it at the cellular level reminding your body of its epic physical potential!

We have evolved to sprint, our ancestors often had to sprint to catch food or get out of danger

Some benefits of sprinting:

Burns body fat & builds muscle
Fat keeps burning afterwards cos you 'have turned up your metabolic heat"
Elicits positive hormonal effects(HGH, testosterone, protein syntesis etc.)
Recruits and maintains fast twitch fibres - in other words USE it or LOSE it. In other words, you'l be more awesome as an oldie
Anti ageing!
Increases your Balance & Co-ordination
Increase bone density ( stay away osteoporosis)
Increase fitness! - your lungs get stronger.
Improves glucose control (a very good thing)
It builds strong ABS

You GET FASTER - VERY helpful for moral when chasing after your kids.
Doesn't take long to do and gets you out into nature for 20mins
You feel like a bad ass.

If you don't believe the magic then have a look at sprinters' bodies compared to marathon runners

These pics were taken at the home of the modern Olympics - Panathenaic Stadium, Greece, made of entirely of marble! Note the Queen applauding the winner.

See next post for more info on HOW to sprint

Reference , JJ's head & https://www.primalplay.com

Tell me which muscles you DON'T use when pushing or pulling an object?

Do you you integrate these movements into your workout?

I love them.

The give big bang for buck:

1. Waking up sleeping muscles & getting them to work together.
2. Muscular Strength
3. Muscular Endurance
4. Utility as a conditioning piece 🤮😊
5. Novelty - they are fun (in my opinion)

Full body movements are great in avoiding spending hours in the gym.

Functional movements like these also come in handy when your vehicle gets stuck...

If you do not have access to a sled or light car do you have a wheelbarrow at home or supermarket trolley? 🛒😏

THANK YOU
&
I. L O V E. YOU

🥰

Sold my house this weekend.
I wasn't nervous (much).
I was highly committed to presenting the property the best I could.
I had low attachment to the outcome of the auction.

This also applies to the house as our home. I am highly committed to making it a cosy home, creating an environment to nourish my family. At the same time, I have low attachment to the timber and steel that is the structure, the "things' that fill it. This makes it easy for me to pack up our things and start a new chapter somewhere else.

High Commitment
Low Attachment

WHY?
To lessen STRESS and ANXIETY. Chances are that you operate at unhealthy levels of stress.
This is a tip to approach life. A mindset you can apply to anything.

You may have a goal to eat more healthily.
You thought that looked like meal prepping every Sunday night and having all your dinners ready to go for the week.
Reality is you are exhausted on Sundays after playing with your kids and adventuring ( another intention)
Thursday & Friday sees a raw platter for dinner instead; you are still sticking to your goal, it looks different but your intention is the same and your actions remain aligned with your goal.

Highly committed to your goal
Low attachment to the situation out of your control

Maybe you had every intention of going to the gym 3 times per week to increase your fitness, but this week, 1 of your kids was sick so you couldn't make it to the gym. Instead you did a quick body weight workout in the gym while he was sleeping, or put him in the pram and walked around the block. You are STILL contributing to your health, it looks different to how you imagined but you still took action and know that you will get the result your actions deserve.

High intentions
Low attachment to it's reality.

It is hard to not attach feelings to everything - we are human , feelings are what make us so.

Be kind to yourself and give it a crack.

Gertrude - my closest friend/enemy.

Your inner critic, monkey mind, busy mind, negative thought patterns - let's quieten it so you can hear your heart speak.

Don't let your inner critic run the show.
Instead, you SHOW them who is boss.

Remember - you are NOT your MIND, so much so as you are not your little finger.
You are not your thoughts.

My favourite extra tip to quieten your monkey mind is to MEDITATE 🧘.
If you do not know how, learn.

How loud is your Gertrude!?


Healthcoach

I used to think Womens-Only events were lame, would be boring, easy and a waste of time (for me).. until I did one with my aunty 7 years ago and it was FUN!

My latest adventure was the Spirited Womens Adventure Race in Hawkes Bay.
30+km of mud & hills with some kayaking, fire-starting & shotguns.

Our team was chucked together last minute, 4 fit-for-life chicks with no specific training.
A bunch of women from various parts of my past that I knew would be hearty and positive.

The whole journey from planning, training(!), booking accomodation, travelling, staying together and working as a team is bloody healthy stuff.

It reminded me fondly of my school sports tournaments.

We did good!
We also had a great navigator which really helped ( shot Rayza!)

Morale of the story:
Trudging through mud is way funner than it sounds and way funner done with cool people.

Thanks to the ladies in the farmhouse kitchen for the scones -true story!

Have you ever tried an adventure race!?

40 days to 40 REFLECTIONS

Day 1
401 BURPEES FOR TIME

400 is just a number (as is 40!)
1 x fall over & get back up. Repeat.

Like any big task, break it up into smaller chunks (eat an elephant anyone?)
1 lego block = 10 burpees.

Lessons:
●Somethings in life are just BORING.
●Creativity is born from this space
●Nothing lasts forever and that includes burpees !

*Top tip -do hard stuff earlier in the day! This was put off till the evening...not ideal.

~~~~~~~~~~~~~~

Day 2.
40 INFLUENTIAL PEOPLE

I gave myself 40 minutes to complete this task as I knew I could mull over it for days -it was difficult!

● Everyone appears in your life for a reason. To teach you a lesson -even (especially) the annoying ones.

●My list is made up of family, friends, teachers and coaches, athletes and people I've never even met.
●Boiling the lesson learnt from each person down to 1 thing was quite hard but a great exercise.

SUMMARY
Both a ridiculous amount of burpees and reflecting on influences in your past are great ways to learn about yourself and what makes you tick.

Try something new, go on I dare ya!

Love ya,

Jj xo

40 Days To 40 isn't entirely an egotistical exercise.😝

Every day for 40 days I will do something I have never done before.

My hope is to inspire and showcase the richness of life. To prove that spicing up your life doesn't have to be outrageous or expensive.

You never know.... The thing you try may become your most favourite thing in the world.🌈

Also, studies show that tying new things is good for you!

Just think -everything we have ever done we did for the first time once upon a time.

How do you know unless you try?

The suggestion box is open!

Louder for those in the back!

haha, na tricking. It is nice when people say nice things.

I am so fortunate to have worked with heaps of bomb-ass women (some men too!)

Send me a message if you want to know more.

(Thanks Nikki, PM me your bank acc deets..😂.)