Jane Scott Health Coach

If you are finding it hard to stay active when it is wet and cold outside with limited hours of daylight….you are not alone!

These tips might help you to keep your body moving.

✅ Set Clear Goals 🎯: Make them specific and achievable. Keep track of progress and celebrate your consistency

✅ Create a Routine 📆: Consistency is key, morning or evening or lunchtime, find what works best for you and create a habit

✅ Find an Exercise Buddy 🤝: Exercise with a friend, join a class or hire a trainer. Accountability!

✅ Reward Yourself 🎁: New gear, a favourite snack, or some form of relaxation.

✅ Visual Reminders 👀: A vision board or vision statement in a prominent position that you will see.

Bonus Winter Tips:
🔥Warm up indoors before heading out
🔥Invest in some winter gear
🔥Have some indoor options ready for when it’s really horrible outside

Share or save this post if it’s useful 😊

Happy Monday Everyone!

Three simple questions I always ask during a discovery call or coffee.

If these questions resonate with you and you think that you or someone you know could benefit from some coaching then please get in touch.
I have a couple of spots coming up for anyone who is in need of a midlife health and well-being reset.

Have a great day.
Jane

Habits, healthy or not so healthy will impact our future. And we can decide on those habits!

Which habits do you choose?

A lot of coaching about food this week. Helping clients tweak their food and aim for optimum nutrition for their age and stage.
The basics are always worth adhering to, but what worked for us in our 20s and 30s isn’t working in the same way now we are in our 40s, 50s and beyond.

Many of the women I work with are unfamiliar with the concept of strength or resistance training. Our generation of women were generally indoctrinated with the idea that cardio was the way to go. Not so, women need and benefit from strength training at any age, particularly in midlife and beyond. You can start strength training at any age and get the benefits…it is never too late!

Finally, taking action and doing what you say you are going to do is key to forming new habits. It also always gets the big ✅ from me.
Action = Progress!

Have a great weekend
Jane

Whether we choose to embrace Midlife or not is a choice.

What do you choose?

I thought I would say hello to anyone new who has found me in this space and tell you a bit about what I do.

I am a certified Health Coach, working with individuals and small groups.
Health Coaching is a relatively new concept, focusing on being the ambulance at the top of the cliff rather than the bottom. I help people make sustainable behavioural changes that lead to better long term health outcomes.

My favourite area to work in is Midlife and I love to help women (and some men) navigate this time of life, taking the complicated and confusing out of food, exercise and stress management.

For many women this time can be the perfect storm when we might be juggling too many balls and have peri or menopause symptoms like weight gain, brain fog, rubbish sleep (to name a few)!

I am passionate about helping these women reset their food, exercise, and mindset so that they regain their health and confidence, and ultimately get their Mojo back!

As you can see by my photo, I love to be out in the great outdoors…my happy place.

If I can help you or someone you know with anything in this area of health, please reach out for more info or share this post.

Have a great day
Jane

A fun session with a client this morning making smoothies (and sampling them)😋

I always say smoothies are very personal to taste, but if you have the basic ingredients you can then play around with what you like.

We did one milk and berry based (pink), and one coconut water, leafy greens, apple based (green).

Both were given the 👍 by the client who is now going to incorporate them into her food planning.

Practical Health Coaching sessions are always fun, especially when you get to taste the result!

Simple ideas to improve your nutrition!

Taking care of yourself first doesn’t always come easily, but if your “cup” is empty then you can’t really expect to be able to look after, help, or be there for someone else.

Knowing the signs of your own cup or tank being empty, or running low is important. Just as important is knowing how to fill that cup up again…eating nutritious food, getting enough sleep, moving your body etc.
Everyone is different and will have a different way of filling that cup.
Once it is filled you will have the energy to give to others, but will still need to keep an eye on your own gauge.

Looking after yourself first was one of the big takeaways from the first aid refresher I did last week, which got me thinking about this post.

Have a lovely week, and take time to look after yourself in some way…it’s not being selfish!!!

Jane

Want to boost a “Feel Good” hormone?

Try harnessing your Seratonin!

How?
✅a walk in nature
✅sun exposure
✅exercise like running, biking or swimming
✅meditating

By boosting your Seratonin you will also boost your energy…something we all want, right!

So as we head into the week, think about how you can give one of your Feel Good hormones a boost!

In my
Energy for Life Programme
I help clients harness these hormones and grab hold of life.

If this sounds like you, and you want more information then please get in touch via a DM.

Have a great week as the ☀️continues to shine
Jane

“Tuesday” motivation because Monday was a holiday 😉

Often the hardest part about going for a run or heading out for a workout is actually getting your shoes on and walking through the door!

Anyone else relate to this? I certainly do, especially as it is dark and cold in the mornings now.

Ideas to help get you through the door…
✅ Have your alarm on other side of bedroom so that you have to get up to turn it off!
✅ Have your gear all ready to put on.
✅ Shoes ready by the door.
✅ Remind yourself how good you will feel once it is done
✅ Remind yourself why you are doing it in the first place.
✅ Remind yourself that you are able to do this (many people aren’t).

Have a great week and get yourself organised to get out of that door!
Jane

gettogo

How often do we hear…

“I’ll start going to the gym when I’ve got through this busy time at work”

Or

“I’ll start to eat better after I’ve had my holiday”

There is no “perfect or right” time to start making some positive changes. There will always be something that can get in the way.

By making a small change that you can sustain through a busy period or a holiday etc. you are taking action and getting started and starting is the hardest part!

Have a great week!

Best training for tramping/hill walking?

- walking up hills
- walking
- squats
- lunges
- glute raises
- step ups

Having just returned from a week in S Island where the hills are pretty steep, I am happy that I do a lot of walking generally, run with the girls, and do squats, lunges, KB swings, and glute raises. 🏋️‍♀️👊

If you want to train for something that involves hills or a trip that will mean lots of walking then get in touch.
If you are fit and strong you will enjoy it so much more!

I first came across the expression “Eat the Frog”, when I was doing Outward Bound in Anakiwa NZ. One of the activities was navigating the high ropes course which as someone with a fear of heights, made me feel slightly nauseous!
When the instructor asked who would like to go first…I jumped in to climb the very high ladder! I knew that if I stood and watched everyone else it would be worse and I just wanted it to be over.

On completion and feeling pretty pleased with myself, I explained my fear to the instructor who said “great job, always good to eat the frog”!

So if you don’t already do it, try Eating The Frog at the start of the day/week. In many cases the “Frog” doesn’t taste half as bad as we think it will!!!!

What brings you joy?

- Write down 10 things that bring you joy.
- Choose 3-5 of them
- Take action to allow them to happen this week

Sounds simple, but we all get caught up in the day to day stuff and sometimes it’s hard to find time to do the things that bring us joy.

Think of this as “hunting the good stuff” and see if you can implement the above into your week ahead.

Have a great week
Jane

Try to celebrate and be grateful for what your body is able to do, rather than to berate it for what it can’t.

Flip that negative thought pattern and remember all the people who either choose not to move/exercise, or who can’t because their bodies don’t let them.

As the saying goes, you might think you are a bit slow, but if you are out there doing it, then you are lapping everyone who is still lying on the sofa.

We can get so caught up in comparison that we forget to feel good about what we can do.

Have a great week.
Jane

Cambridge nz

As a Health Coach, PT and Group Fitness Leader during which time I am generally running the show, I like to get someone else to tell me what to do for my own workouts. This means I don’t have to think too much and can just turn up.

Thanks Jack for your awesome Monday and Wednesday morning sessions.

Turning up to a group training session or meeting the girls for a run means I am much more consistent than I perhaps would be on my own.

Which leads on to the question…are we are internally or externally motivated 🤔

Have a great day
Jane

When you work with me, we will keep going back to this question.

“Do my choices support the healthy life I am trying to create”?

We do a lot of work at the beginning establishing your goals and your WHY and coming up with a vision statement that is personal and appropriate for you. As we progress through coaching this is something we come back to again and again.

So this week, try to apply this question with your food, exercise, sleep habits and stress management.

*and don’t worry if the answer isn’t always yes, aim for 80% yes and give yourself a break the other 20% 😉

Happy Monday
Jane

What is your first thought of the day?

- oh that was a crap sleep, I’m so tired
- I’ve got so much to do today, I don’t know how I will get through it.
- I can’t be bothered doing my workout

What we think about when we first wake up can have a direct impact on the rest of our day.

By changing our narrative we can sometimes alter how the rest of our day goes.

The first step is to become conscious of what those first thoughts are and then gradually start to change them.
It’s definitely a “work on”, but can have a big effect on how your day goes!

Happy Monday
Jane

Are you sabotaging yourself with the food you are eating?

Eating “Real Food” 80% of the time is a great way to improve your health.

What is Real Food?
It is fresh, whole food with minimum of processing.
It’s the food you find around the edges of the supermarket.
I often describe it as being recently alive or in the ground!

Assess how much of this you are eating and if you need to make adjustments, now is the time.

Tweaking what people are eating is something I do with most of my clients, so get if you need some help in this area then please don’t hesitate to reach out to me.

Have a great Monday
Jane

Try scheduling your exercise just as you would a meeting at work, or with your accountant, dentist, lawyer (you get the picture).

Men (sorry ladies), are much better at doing this and the women I work with have to work really hard on it.

Of course learning to prioritise your health is a big part of this, the more you value your health, the more likely you are to show up.

Try being the Boss (or CEO if you prefer), of your own health!

This is an area that I help people with, working out their personal values and putting strategies in place that lead to consistent and sustainable healthy habits.

Reach out if you would like to know more.

Have a great day
Jane

Conversations in The Running Group

We are all in our 50s and not surprisingly, Menopause has been a hot topic over the years.
I’m sure we have covered most of the 50 or so symptoms that none of us knew anything about 10 years ago.

Loss of confidence and high levels of anxiety which appear to come out of nowhere and make us feel like we are losing it have been right up there, along with really poor sleep.

We are all very aware of good lifestyle habits that can help alleviate some of the symptoms, exercise, a good diet, stress management etc, but it can still be a roller coaster of a ride. For some women MHT is definitely worth exploring, for others this is not an option.

No two women will have the same experience so gathering as much information as possible and finding what works for you is so important.

Being able to talk about this stuff is therapeutic in itself, often just knowing that you are not the only one brings enormous relief.

And this is why we

Hi, I’m Jane and I’m a certified Health Coach (Prekure), with a degree in Human Movement Studies.

I’ve been involved in sport, fitness and healthy living for as long as I can remember and am passionate about helping people value their health by getting physically and mentally fit and strong.

I am super excited about 2024, with a new website, thank you , more ideas and fresh perspectives.

If you have been sitting on the fence about your health, then now is a good time to act.
Reach out for a chat to find out how I can help.

Have a great day
Jane

Unveiling Midlife Superpowers 🦹‍♀️
(A sneaky peek at another blog that will be on my website).

“I have always loved the idea of Superpowers, and as women move into midlife, I see them as stepping into a phase often misunderstood, yet brimming with hidden strengths - the era of Midlife Superpowers!

Here are a few of our potential superpowers.

🦹‍♀️Physical Resilience
🦹‍♀️Emotional Mastery
🦹‍♀️Wisdom and Intuition
🦹‍♀️Empowerment through Health


Midlife doesn’t have to be a scary place if we allow ourselves to identify and embrace our superpowers!!! Imagine the possibilities!!

What Is A Health Coach?

Well, just as a Business Coach guides a client in pursuit of their work goals, identifying what is holding them back from getting their business to flourish and putting manageable actions in place. A Health Coach does much the same, only in pursuit of a client’s health goals.

I identify the areas that are contributing to a client’s overall poor health (both physical and mental), and then work alongside a client to help them take action to change their not so healthy behaviours and adopt new healthier habits.

As a Health Coach I will…

✅Ask curious questions
✅Really listen to a client
✅Cut through the often-conflicting misinformation
✅Map out a plan of action

I am taking on new clients in the New Year, so please get in touch if you would like to know more about how I can help you.

Have a great day
Jane

healthyhabits

When you feel yourself being carried along by the wave of pre-Christmas/end of year hustle…take a pause and allow yourself a moment to reset.

Menopause and Midlife (the 2 Ms)
Sneak a peak at a blog post I have written for my up and coming website (so excited). I’ll let you know when you can access the whole post 😊

Literally every day someone reads or hears the word Menopause for the first time!
A woman who is feeling “not quite right”, is told by a GP, a friend, a magazine, or Dr Google - it could be the Menopause.
Some women hardly notice it, while many struggle with an array of symptoms that change their life.

I thought I was going mad when it started for me. I remember googling “symptoms of early onset dementia” as I was forgetting things and appeared to have lost my confidence……

I would love to know what else you would like me to write about. I have a list, but am keen to hear from you too ⬇️

Have a great day
Jane

My veggie garden has taken off, so made a greenish version of Shakshouka for dinner last night.
I added beans for extra protein and fibre and harissa for a bit of heat.

Overall a good way to up your veggies although am not sure it was as tasty as the traditional version.

4 questions to ask yourself if you want to address your health and wellbeing.

Our health and wellbeing is constantly changing and evolving. What worked really well in our 20s and 30s may not be working quite so well if we are now in our 40s and beyond. We have different challenges and need to be able to adapt, tweak and change our approach to both our physical and mental fitness.

Most people can identify one key area that needs immediate attention.
- fitness
- food
- mental health
In no particular order are good starting points.

The cost to ourselves and loved ones can be huge if we don’t address issues.

It’s hard to address issues alone, but there is lots of help out there. Selecting what is right for you is a personal choice, but ranges from a friend who you might meet up with for a regular walk, to a certified Health Coach who can dig a bit deeper and give you the tools to tweak and adopt healthy habits.

For the next 6 weeks, I am offering my
Re-Set single 90 minute health coaching sessions. So if you have an area that you would like to focus on we can spend 90 minutes putting together a Re-Set plan just for you.

I’d love to hear from you, or pass this on to someone you care about.

Have a great week
Jane

Great start to the day with FormUp Fitness - Cambridge

Starting the day right 🏋️‍♀️💪🏼

Have you experienced Ageism when it come to other people’s expectations around your exercise and fitness?

Ageism = When someone discriminates against and stereotypes a person based on their age.

My observation is that at around the age of 50 is when we start to see stereotyping (particularly for women) re fitness and exercise.

The other day, our fabulous running group (all in our 50s) had just finished our regular 1 hour Saturday run. We were red in the face and still sweating when a passer by asked us if we’d enjoyed our walk 🙄.

We smiled politely and then rolled our eyes but it got us talking about the topic of age, ageing and how we get labeled.

I know so many people who are 50 and older and who are fitter, stronger and healthier than many younger people.
I also know people who have got into exercise later on in their lives and who have become absolute role models.👌

My message is:
At any age-
- keep moving,
- start moving,
- stay strong,
- become strong
and take no notice of any label that relates to your age, it is irrelevant!