Melissa Colley - Health & Nutrition Coach

For the first day of February, I thought I should share my completed vision board.
It was heaps of fun putting it all together, but I really loved doing the daily posts, they gave an extra layer of validity to what I was including and why I was including it. I think I connected more deeply with my board for writing about each separate visual that inspired me.
Of course, I could've just journaled about them privately, but I'm glad that I shared it with all the beautiful women in my network, and I hope that it included something that inspired you too!

VISION BOARD INSPIRATION - DAY 16
Today is the last day of January and my final day of inspiration posts.
This was the last visual to make it on my board, and a cute, fun and uplifting one to finish with. It reminds me that others often see you differently than you see yourself.
This quote fills me with hope and inspires me to keep looking forward even when I'm unsure or doubting myself.

VISION BOARD INSPIRATION - DAY 15
Does everyone have a list of things that they need to let go of?
I was questioning myself and concluded that I definitely do, even if I'm not thinking about them all the time. They're the sneaky little behaviours or seeds of doubt and negativity that float around in my subconscious mind.
This visual is an important addition to my board, without an awareness it's easy to ignore them, but seeing them here, all soft and fluffy, removes the mystery and I'm able to recognise how they're affecting my behaviour, making a conscious effort to ... let them go!

VISION BOARD INSPIRATION - DAY 14
This is my list for 2023, It's positioned at the top of my board - and it's all about ME - Reminding me of the things that are important for me to focus on, so I can prioritise the person that I want to be this year.
Some of these things may not be easy to achieve, others will require constant commitment, and some I may just need awareness around. Having this list displayed in a visual format, gives me a sense of accountability and inspires me to remember the 'little things' that can have a huge impact on my year.

VISION BOARD INSPIRATION - DAY 13
I hadn't read this piece of wisdom from Albert Einstein before, but it definitely speaks to me along with the supporting graphic. I'm on a mission to continually grow and evolve in my life, this visual inspires me to keep thinking, keep reaching, keep improving.

VISION BOARD INSPIRATION - DAY 12
I just adore this image, it makes me take a slow deep breath in and a long exhale out.
I've been doing hot yoga for over ten years now and I definitely have weeks when I feel too old, too tired and too stiff to go to class. This visual reminds me of my potential and encourages me to keep moving forward with my practice, to keep challenging myself.
It inspires me to keep believing in myself!

VISION BOARD INSPIRATION - DAY 11
This visual inspires me on several levels, firstly I'm drawn to the beautiful artwork, it feels personal and intimate. Secondly the colours used are so relaxing that I feel a sense of calm just looking at it. Thirdly, that quote ... 'Your thoughts create your reality', it's so simple ... if you're consciously aware of your thoughts!
I like to be reminded of mine, to notice what I'm thinking. It's amazing the stuff that can pop into my head without me realising that it's there, in the back of my mind 🤪

VISION BOARD INSPIRATION - DAY 10
Chakra energy is an important influence in my life now, and I'm forever grateful for being introduced to it and understanding its power. This visual relates to my connection with self and the words over each Chakra remind me of their significance. Seeing this visual on my board, fills me with peace and joy, but also reminds me that I'm a work in progress, and I need to do the work for my energy to flow.

VISION BOARD INSPIRATION - DAY 9
I'm actually pretty good at not checking my phone these days, but I know how hard it can be. I have a love, hate relationship with technology and the impact it can have on my wellbeing. For me, awareness is the key to making sure its intrusion is kept in check. I love this visual for reminding me of tech free activities that soothe my soul (I may have to use my phone to take a pic of it though!)

VISION BOARD INSPIRATION - DAY 8
Oooh this is a good one, and sooo true! "Whatever you choose to water will grow", I read the labels on these pots all the time, sometimes I'm drawn to just one pot and sometimes I read every single one of them! They're cute and fun, but they're also serious and pack a punch ... perception is everything, and I'm super grateful for having this graphic on my board reminding me to take care of my mental health.

VISION BOARD INSPIRATION - DAY 7
A spiritual connection is not something that I have prioritised during my lifetime, and I now understand that it has a place in my health journey. I'd like to nurture a little more of in it my life, I'm open to new experiences whilst exploring modalities. I love including this visual on my board as the Wise Owl is calling to me to pay attention to things that I'm partial to ignore ... I'm keeping my eyes open!

VISION BOARD INSPIRATION - DAY 7
This one is very personal to me, although I imagine that if you had an indulgent holiday break then you may resonate with it also. I used images of food that I love to remind me that fresh healthy food is delicious and when I see these image on my board, I crave those foods and want to make something yummy.
There's also a sneaky reminder to 'limit alcohol' included. I love a glass wine, but it often plays havoc with my hormones if I overindulge, so I need to keep that in balance.

VISION BOARD INSPIRATION - DAY 5
I think all women need to believe that there is magic inside them x
Seeing this beautiful artwork inspires me to look within, feel my personal power and connect with that little spark of magic that sparks in my soul.

VISION BOARD INSPIRATION - DAY 4
For me this is a daily reminder on my board, it's hard work to create balance in this crazy, fast paced world, and it requires constant commitment. I know how important balance is to my health and wellness, so I'm up for the challenge. This visual encourages me not get complacent and to put in the work 🙂

VISION BOARD INSPIRATION - DAY 3
This quote really resonates with me, I've always felt the written word is powerful and I'm personally far better at expressing my thoughts, feelings and emotions on paper than I am at communicating them verbally.
Journalling has become an important part of my healing journey over last couple of years and this visual is a great prompt to keep it up, even if it's only fortnightly!

VISION BOARD INSPIRATION - DAY 2
Having a regular (and sometimes, not so regular) meditation practice has helped with my thoughts, my outlook and my sense of calm. This visual is a good reminder for me to be consistent with my practice and build it in to my daily routine for 2023.

VISION BOARD INSPIRATION - DAY 1
Every day for the rest of January I'm sharing visuals from my vision board collection that are inspiring me to grow and live a purposeful life in 2023.
If you're working on your own vision board, I hope they inspire you, and if anything resonates, it makes it on to your board too x

I love this quote from Dr. Suess, it's both whimsical and rational, it makes me both smile, and think 🙃

The full moon was a stunning display last night, did you feel it's energy?
When in Aries it's one of the most healing moons of the year. Encouraging new outlooks and fresh starts, it's the perfect time to take action. The energy of this moon will last for days to come, the perfect time to embrace all it has to offer.

Be brave this week, stretch yourself or step outside of your comfort zone. We are so often held back by fear and the stories that circulate in our mind, don't let them dictate what you're able to do. Trust in yourself ... You can do it!

💓

Your mental health matters!
October is National Mental Health Month in Australia.
It's a time to raise awareness and promote positive attitudes towards mental health.
It's time to talk about it and reach out for support.
It's time to take action, even the smallest steps can have a big impact.

This month, make your mental health a priority!

Brain fog is NOT just a symptom of aging or perimenopause/menopause. Geez I hate being told that!

There is always an underlying cause, and those causes often have other root causes. Getting to the bottom of your symptoms takes a lot of work, it's not for the faint hearted and we may need some external support.

But if you place any value on the second half of your life, being free of chronic illness and living a happy healthy existence, then you need to do the work. Only you can decide when the time is right to truly make change, those common symptoms don't go away on their own and covering them up with medications is NOT going to help you long term x

Inflammation is unseen, so it's often ignored, but if you're able to tune in to your body, it's a powerful message being sent. It shows up in a multitude of ways and almost always co-insides with common perimenopause and menopause symptoms like joint pain, brain fog, fatigue, muscle tension, headaches, digestive issues and constipation, just to name a few.
There are many ways to tackle inflammation, these are a few easy ones to start with.

1. Move your body regularly. Consistency is key - a little bit every day is better than a huge amount once a week.

2. Add vitamin D to your routine, supplement if the sun is unavailable (note: Sunblock, blocks Vit D and Australians are notoriously deficient)

3. Add leafy green vegetables, berries and healthy fats to your diet. Remember real food is medicine.

4. Consume probiotic foods or supplement. Your gut health impacts your overall health.

5. Incorporate mind-body practices. You can eat & exercise perfectly, but if your chronically stressed or have unresolved trauma then your body cannot heal, it will not heal.

Hmmm ... Midlife can be a real s**t, some days are awesome, and others just suck!
For the record, no-one wants to be told to 'just hang in there' :(
When those s**tty days turn into weeks and then months and unfortunately for perimenopause and menopause sufferers they can turn into years, it's time!
Time to work through your symptoms. Time to dig into the root causes. Time to get help making sustainable lifestyle changes.

Don't spend years struggling in silence, help is available, but you need to be brave enough to ask for it ... If it's your time, I'm here to guide you back to wellness x

FULL MOON NOTIFICATION: This month we're encouraged to truly connect with ourselves, look deep within and be the observer of our thoughts. It's quite common to become disconnected with ourselves at midlife and even feel betrayed by our transitioning bodies. Opening ourselves up to understanding the spiritual truths behind the situations occurring in our lives right now can be a powerful step towards balance and embracing the change.

Women's Health Week has begun. Today I'm sharing the Happy Hormones schedule of live talks on their Facebook group. Hopefully you'll discover some tips that are helpful for you!

To celebrate the end of winter, I've launched a SPRING SALE - $30 OFF a 90 minute massage FOR 30 DAYS, because we all deserve a little pampering at the beginning of a new season! For more information, including availability and booking details, please visit www.melissacolley.com/massage

It's not always easy to open your heart or to give and receive love without the fear of rejection.
When you are loving to others you're helping to bring out the innate love within them, so they can feel uplifted, worthy and cared for. Teaching others how to love and respect YOU, by how you love respect yourself can take practice. Trust your intuition and open your heart.

When struggling with perimenopause, menopause or hormone imbalances the food and drink you consume has a huge impact on the way you're feeling. It's not isolated, so many things are connected to why you crave sugar, salt, fizz and wine. Or just comfort food in general. Getting to the root causes takes time and it's extremely difficult to do alone, but your nutrition is often the easiest and most effective place to start.
Check out my website for ways that I could support you on your journey to better health, less symptoms and more joy.

Good morning Monday, it's a beautiful day!

Berries are both excellent for your health and super yummy. Packed with nutrients and antioxidants, they're high in vitamin c and fibre, helping to keep your bowels regular and inflammation at bay. Fresh or frozen adding these to your weekly diet is highly recommended.