Fortify Health Coaching

Need an early night?

Need to let off some steam?

Need to meal prep?

Need to have a night out of the house?

Need your nails done?

Start scheduling in what you need to make your week a good one!

Nothing better than receiving awesome feedback like this!

Health coaching isn’t just about looking at what you’re eating, it’s about looking at all the different aspects that make up your health and well being. Sometimes you need a bit of help identifying areas which may need support.

It makes me feel absolutely humbled and equally thrilled to be helping people feel more awesome in their busy lives. Xx

This really resonated with me. How often do you get to the weekend feeling absolutely drained; mentally, physically and emotionally?

Such an awesome interview with Sir John Kirwan on Runners Only podcast…no running chat involved in this episode. Just some awesome insights into looking after our mental health, just as we do our physical health. Highly recommend!

You may have started noticing the challenges and plans that have begun to come out as we venture into the warmer months.

A wee reminder that you don’t need to change anything about your body to be ready for summer.

Your body is unique and wonderful and entirely your own. A diet will only make you feel restricted and hemmed in, leading to feeling pretty rotten about yourself.

If there’s something that you’re not happy with regarding your nutrition or health, rather than spending your money on a diet, get to the real reason for your unhappiness.

Investing in a health coach can help get to the bottom of the real issues, and make a plan going forward, that is tailor made for YOU!

Happy Saturday lovely people. Xx

Fortify Health Coaching Improve your confidence, increase your energy, navigate your nutrition, & reach your health goals. With support from Nicole at Fortify Health Coaching, transform your life, one step at a time.

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Forming new habits and making change takes time and repetition of actions.

An example is getting stronger at the gym. To physically get stronger at the gym, you have to create a habit of attending regularly. It’s all good and well to join a gym and hope that you get stronger, but to actually get to your desired outcome requires persistence and consistency, repeated often!

One of the biggest hurdles when wanting to make change is actually getting started. One way is to start small and build on from there, so you don’t feel too overwhelmed.

I bet there’s lots of you out there that are proud of a habit that has been formed through repetition, and through the fundamental belief that you are deserving of the change.

Let me know your thoughts. Xx

You read that right!

For the rest of August I’m offering my 1:1 initial coaching session for $50. What a bargain!

This would be suitable for you if you would like to:
- Get off the dieting/restriction/overeating cycle
- Free yourself from all the confusion you feel around nutrition and health.
- Enjoy getting back to the basics and finding out what would actually be sustainable.
- Benefit from making a plan and setting small goals that would keep you accountable.
- Improve your confidence and mindset.

Get in touch to find out more or book online!

www.fortifyhealthcoaching.com

Fortify Health Coaching Improve your confidence, increase your energy, navigate your nutrition, & reach your health goals. With support from Nicole at Fortify Health Coaching, transform your life, one step at a time.

It is a good feeling though am I right?!!

@fortifyhealthcoaching on Instagram shared a post on Instagram: "". Follow their account to see 33 posts.

In economics, the opportunity cost is when you look at potential benefits that you may miss out on if you choose another alternative.

I like to think about the opportunity cost for prioritising health and well-being.

Sure, prioritising your health might mean:
- money spent on new sports shoes and clothes
- a bit of time away from family to exercise
- the cost of gym/yoga/cooking classes
- physio and stretching
- a few less than palatable recipes if trying new ones out
- less Netflix because you’re in bed earlier

But what would you gain from prioritising your health and well being?

- increased energy
- becoming a kinder, more relaxed partner, parent or friend
- improved confidence in yourself
- better daily habits
- less focus on the scales
- more knowledge around health, nutrition and what makes you feel good..

And so much more.

It doesn’t take a rocket scientist to see that the benefits of prioritising yourself far outweigh the opportunity cost for not.

What would you like to most gain from improving your health?

I wanted to take a moment to introduce myself. I’m Nicole and I run Fortify Health Coaching from my home in Napier, Hawke’s Bay.

I’ve been interested in health and nutrition for many years after a very tumultuous relationship with food, my body and the thoughts that I had about myself growing up. Unfortunately these negative thoughts continued well into my late 20s.

I grew up in a generation where it was normal and accepted for other children, adults and strangers to comment on other bodies and that all you needed to do to fix yourself was to go on a diet.

From growing up with appearances so heavily scrutinised and valued, and lacking a lot of confidence, it took me a long time to learn that how we look on the outside makes up only a minuscule of our true self.

What changed for me was having my 2 boys and deciding very quickly that I didn’t want them to feel the same way growing up that I did, about themselves.

I stopped trying to restrict myself through dieting and started to learn more about how I can live imperfectly but with intention. I’m more in tune with my needs and I trust my body more and the messages it is sending me. An example of this is emotional eating, which I relied heavily on growing up as a form of comfort. I can now rationalise why I’m craving comfort and try to see if there’s an alternative that would serve me better. Sometimes I still eat emotionally and that’s ok.

I developed more confidence by accepting that I’m not perfect and that I won’t be everyone’s cup of tea. I try to set goals that challenge me but are achievable when I put in the work.

Most of all I’ve learned to be more kind and compassionate to myself, something I was not very good at growing up.

I’m really passionate about supporting people to make changes in their life that will allow them to reach their potential and overcome any obstacles they may be facing. I love building a relationship with a client and seeing how far they grow during our time together.

I still have days where I doubt myself and lack confidence in my abilities. But now I have the tools and skills to support myself in a positive way.

If you need support, I am here to help. X

If you are struggling to know where to start on your health journey, just begin with the basics!

For example, this week you could begin with getting to bed at an earlier time and drinking a glass of water when you wake.

Try doing that for a week and then see if you can add something else small.

Small changes repeated daily add up to big change!

As always, I am here to support you if you need 1:1 help.

What small thing would you like to implement this week?

Fortify Health Coaching x Brows by Brooke GIVEAWAY!

The Look Good, Feel Good package!

I am so excited to be joining up with Brows By Brooke for this awesome giveaway to show our appreciation to you, our followers. We want to help you feel good on the inside and out ✨

We are giving away:
-$50 Gift Voucher for Brows By Brooke, which can be used on any products & services available.
-1x Health Coaching session with Nicole from Fortify Health Coaching - valued at $95 (60-90 minute online session)

To enter:
❤️ Follow Brows By Brooke and Fortify Health Coaching on Instagram
👍 Like this post
👯‍♀️ Comment and tag a friend who you think would love these prizes!
🙌Share this post on your story and tag both accounts.
👀 Head over to our pages
Brows By Brooke and Fortify Health Coaching and follow for an extra entry.

✨ 1 x comment + tag = 1 entry ✨
You can enter as many times as you like.

Giveaway closes Sunday 31st July at 7pm and the winner will be announced shortly after.

Good luck, and thanks again x

Check out my recipe for easy protein balls. Make ahead for the week xx

Watch this reel by fortifyhealthcoaching on Instagram Nicole Johnson () added a video to their Instagram account: “Easy Protein Balls You’ll need: 🐚1 1/2 cups rolled oats 🐚1/2 cup protein powder (I used pea)…”

Perhaps this resonates with you and you feel guilt when thinking about your habits around food.

For so many years I was riddled with guilt any time I went on holiday. I would try to overcompensate when I returned and strive to remove all the “bad” foods to make up for my choices while on holiday. I felt like I’d let myself down and turned into a blob while away, spoiling the fun that I’d had eating foods different from my usual meals.

It is awesome to be able to go on holiday and return without guilt. To feel peace around food and to quickly get back in tune with my body and what it needs to feel good, without any guilt or negative emotions.

If you’ve ever felt guilt around food, know you’re not alone. You don’t have to put up with these feelings. X

Thanks lovely people xx

There is no one size that fits all when it comes to your health.

The trick to successful and long lasting health change is to implement small steps, that are tailored to you and YOUR needs.

What works for you may not work for me! That means we need to find what will work best for us, will fit into our lifestyle and is sustainable.

The first step is get curious and start questioning what you are currently doing and what areas of your life you’d like to make changes in.

Fortify Health Coaching Fortify Health Coaching was founded to assist people in identifying their health goals and be very clear on their next steps to take so that goals are successfully achieved with purpose and clarity.

Change doesn’t happen in one session, so that’s why I’ve created a 10 week programme to support you and keep you accountable.

You’ve got nothing to lose from booking in for a free chat to see how you can make long lasting change!

www.fortifyhealthcoaching.com

Fortify Health Coaching updated their business hours.

And we are live!

Check out the beautiful new website and my awesome 10 Week coaching programme.

Book online for a free 15 minute discovery call to find out more about how I can help you!

We are live!

If you’re going to add value to yourself you must make yourself the top priority. You are, after all, the most urgent project you can possibly undertake. Working on yourself is the single most rewarding thing you can do. - Bryce Courtney, A Recipe For Dreaming

Smiling but add nausea and blocked sinuses.

It’s Friday! You made it!

You may have had a really tough week, but today is a new day. Plan to do something that would help you feel great.

It doesn’t have to be big, but something intentional to keep you feeling awesome.

Let me know what you are going to do for yourself. I am planning on not cooking tonight and getting an early night in!

It's now easier to email Fortify Health Coaching

Where do you want to be in 6 months? One year?

Get in touch for a free 15 minute conversation to chat more about how health coaching can benefit you!

What is health coaching?

✔️confidential and client-centred
✔️ Sessions are structured around unlocking motivations and your ‘why’ - we unpack your habits, current lifestyle patterns and your values.
✔️Values the client - you are in the drivers seat and you know yourself best.
✔️A safe space to be open and honest, without judgement.
✔️Support to set goals and make changes that are SMART (specific, measurable, achievable, realistic and timely).
✔️Offers accountability when you are on your journey.
✔️A partnership.

DM me or email me at [email protected] if you would like to know more.

Nicole xx