Recreate Your Wellness

A recent client call prompted me to talk to you about the desired change that we all want in our lives. It could be anything but I don't think it would be far from truth to say that most of us want a better, healthier and more sustainable life. Yet often times either we don't put work into achieving it or simply we don't even know how or where to start.

It's going to be hard, but hard doesn't mean impossible.

What will you need? Here are a few tips:

1️⃣ willingness to change - everything is based on your decision - is your life good now? What do you possibly want to change?
2️⃣ motivation - find out what motivates you to change, find your WHY
3️⃣ patience - prepare new layers of patience, no results happen immediately
4️⃣ SMART goals - use the SMART method to define your real goals - DM me if you want more details on those
5️⃣ a good plan - plan your day specifically, make sure you have time for self-care
6️⃣ an emergency plan - it will come in handy when your mood is bad or on bad days - we all have them
7️⃣ support of others - have someone to cheer you on the way
8️⃣ consistency - be consistent with your change, eat balanced diet and move your body everyday
9️⃣ serenity - be positive, mindful and joyful about the change you are making in your life
🔟 a good nutritional plan - eat a well-balanced meals without restricting and with listening to your body and hunger cues.

Which point does resonate with you the most? 👇

Self-care sounds great, but what it actually means? How do we love ourselves and why does it matter?

Self-care means that you accept yourself fully, treat yourself with kindness and respect, and nurture your growth and wellbeing. No matter what.

Self-care is often mistaken for selfishness. But self-care is not putting yourself first at the expense of others emotional needs. It’s not about always having things your way.

Self-care simply means having a HIGH regard for your OWN well-being and happiness. It means taking care of your own needs and not sacrificing your well-being to please others; not settling for less than you deserve.

True self-care is validating yourself. It is giving yourself UNCONDITIONAL respect, appreciation and evaluation of being GREAT!

It is reminding yourself that you DESERVE to have all your personal needs met, while considering yourself as worthy, valuable, and deserving of happiness.

More importantly, to continually seek ways to physically, psychologically and spiritually grow from these experiences.

What does self-care look like?

✨ Saying positive things to yourself

✨ Forgiving yourself when you mess up

✨ Prioritising your health and wellbeing

✨ Spending time around people who support you (and avoiding people who don’t

✨ Letting go of grudges or anger that holds you back

✨ Recognising your strengths

✨ Making healthy choices

✨ Recognising & appreciating your body

✨ Practicing meditation

✨ Pursuing your interests and goals

✨ Treat yourself with kindness

✨ Accepting your imperfections

✨ Practicing self-gratitude

✨ Pampering yourself

When you love yourself, you have an overall positive view of yourself. This does not mean you feel positive about yourself all the time. That would be unrealistic!

It is all about accepting yourself, understanding your values, your expectations in life, your goals, and your strengths.

Here is a task for you:
write a letter to yourself, saying how amazing you are, how much you have achieved and thank yourself for all the amazing things you are doing. This letter is completely yours, so you can be as honest as you want

Eva x

I’m supporting Italians with this gorgeous homemade pizza 🍕
But comes 8pm and England 🏴󠁧󠁢󠁥󠁮󠁧󠁿

I used to think that having a flat stomach and abs was the most important thing in the world. Truth is? That is the LEAST important thing in the world. No one else really gives a sh*t if your stomach is flat! They care about YOU!

And, if there are people who care more about what your body looks like instead of who you are as a person?.... Then say a BIG goodbye to them👋🏻

Your body is the least interesting thing about you and I guarantee that you’re the only one who cares that much about it. Plus, when you stop spending all of your time and energy on trying to shrink yourself you’re actually able to focus on living life. And that is freaking what living is about! Am I right?

Food freedom is about being able to enjoy life. In ways that feel good mentally and physically. I'm a big advocate of a balanced lifestyle, eat balanced meals, eat food you enjoy and move your body the way you enjoy NOT the way you think you should and enjoy your life!

Are you with me???

I work with many women in recovery from emotional eating, and at some point during our work together, the topic of exercise rises to the surface.

For mostly everyone, exercise is wrapped up in diet culture, and usually manifests in one of two ways:

✨It develops into an obsession with managing weight or changing body shape

✨It turns into a chore imposed by diet culture and becomes a point of resistance

In both cases, exercise ends up with too much meaning, too much emotional charge. It is either overly embraced to the point where rest is feared and seen as a loss of control or it is overly rejected to compensate for our inevitable failure to meet the expectation.

✨Do you exercise too much or not enough?

✨Do you need rest or motivation to get moving?

✨Is the desire to exercise about fear of not exercising?

✨Is the exercise about numbers on the scale and losing weight?

We might want to treat exercise the way we treat emotional eating recovery - swing it to the other side of the pendulum so that we can, eventually, find our way back to the middle again. Sometimes, giving yourself permission to stop exercising is what we need to start again intuitively.

In cases like these, we are still on a mission to redefine what exercise means, which is not, after all, about weight loss, number on the scale and body sculpting!

✨Sometimes exercise is 10 minutes of a cardio burst in your living room, or spontaneous dancing to blow off steam

✨ Sometimes exercise is the 60 minute walk you take to get out of your 4 walls and into nature, because you need some space

✨ Sometimes exercise is 20 minutes of lifting weights and listening to music after a stressful day, because it gets you out of your mind and into your
body

✨Sometimes it's long and intentional, sometimes it’s spontaneous and comes in short bursts

✨Sometimes it's an escape, sometimes it's a way to get present

✨Sometimes it's a social event and sometimes it's a way of getting in touch with yourself

Comment below with ONE way you can commit to getting in mindful movement! 💛

I have read reacently on a health website that if weight loss programs and diets went through the same scrutiny that medications did, they would NEVER be prescribed.

Yet I have weekly discussions with clients about different diets or “lifestyle programs” they have been told to go on.

Many diet companies don't consider the long-term damage that is done from dieting.

Diet culture sells us the lie that the key to living your best life is through weight loss, but it often comes at a really high cost to both our physical and mental wellbeing (see my last post for more on this)
👿 We also tend to blame ourselves when diets don’t work, so here’s some explanation of what’s actually going down.
If you want to become your healthiest self, we must start at the ROOT cause, and trust me, it’s about so much more than how much you weight, what your dress size is or how many grams of sugar you are allowed per day.

The good news? You DO NOT have to diet in order to be healthy or feel your best self.

⚡️DIETS DON'T WORK⚡️

I’m curious - what damage has dieting done for you?? Comment below 👇

What would it feel like for you if you could make changes into your life so you can trust yourself around food and eat a healthy balanced diet?

Let’s talk about diets 😳

How many times have you started a diet on “Monday” and how long it lasted? Am I right in thinking quite often and not too long?🧐

Instead of starting a ‘diet’ I want you to step by step modify your daily eating habits, so you eat the most healthy diet you can without restricting food groups or your favourite foods. 

You can't change everything overnight, but I would like to at least try to make some changes in your eating habits. I want to you to go a food freedom journey with me.

Take a look at what you can improve🤩:

✨ the amount of processed foods, fast food, ready-to-eat, processed meals (e.g. frozen lasagne, pizza, etc.)
✨ the amount of sweets and salty snacks
✨ amount of alcohol
✨ disrupted meal times
✨ eating in a hurry
✨ appropriate plate portions
✨ eating in front of the TV or while working on the computer
✨ sipping meals, not chewing properly
✨ eating enough fruit and vegetables
✨drinking enough water

How many points do you still have to improve? 🤔

Any work can be done if you divide it into parts. Take it slowly, but make sure you try to implement these points with your every meal, or at least dinner at home.

You’ve got this 💪

Let me know in the comments below if this resonates with you💛

Diet culture wants you to believe some foods are "good" and some are "bad". It will also lead you to believe that craving is something you should always deny or distract.

When you adopt "good" food and "bad" food thinking and assign moral values to food, it can become troublesome and when you finally decide to eat that pancake that you've been craving you often feel guilty or like a bad person.

You're only feeling this way because you gave the pancake all of the power by labeling it "bad".

If you are craving something sweet, no amount of veggies or blueberries will satisfy you (one of my clients told me that one diet advised her eating 7 blueberries when she craved something sweet!). You think you have tricked your brain while actually the craving just got stronger and you will want even more sweets when you finally give in. And trust me, you will!

In order to make peace with food, you need to make your food choices more emotionally equal!

I educate my clients to normalise foods, all of them. I educate them to honour their cravings.

When you want chocolate, you eat it! Because trust me, when you eat veggies instead, ask yourself if it feels the same way? Does it taste the same? Have the same texture? Satisfy and satiate you in the same way?⁣⁣
⁣
Fearing foods is a loss however and something that’s worthy of turning around.⁣⁣
⁣⁣
Wherever you’re at, please know that everyone deserves to eat food that they love and that feels good in their body.⁣⁣⁣

Do you agree? 👍 or 👎?

Have you ever stopped something you wanted to achieve just because you got tired of trying or perhaps it wasn’t as easy as you had thought?

Over the course of weeks ... months ... years, try to choose the best possible solutions every day, adapting them to your current resources
and needs - act consistently

Listen to your body and take care of it, but don’t stop just because. Don’t stop because you are tired or things aren’t easy. Stop when you achieve your goal.

Do it all out of love for yourself!

If you are feeling discouraged, I have a two-part daily exercise for you:

1️⃣Check to see if you have fallen into any of the "all or nothing" thinking traps, excessive pessimism or exaggeration and generalisation. If so, create a list of counterarguments that will help you see reality without falling into these pitfalls

2️⃣Find your “WHY”, by returning to the source of your "I want", so to your motivation. Find a quiet moment for yourself, sit back and answer a few questions:

✨What made you decide on this goal?

✨What will happen when you achieve it?

✨What will you gain? What do you care about the most?

✨What if you don't get it? What will you lose?

If you want, reach for something that reminds you of the important reasons why you want to achieve this goal. It can be notes, a photo, clothes, some symbol of your motivation. If you don't have one, create a "reminder" to help you keep these reasons in mind. It can be a wallpaper on your phone, a symbolic bracelet, a song, note on the fridge or a mirror.

How is your motivation level these days? Share in comments or DM me for more personal chat 💛

We aim for the perfection in everything, including our health. And we put so much pressure on ourselves that often times we fail or quit too early.

Instead, aim to become a better person every day. Be a better version of yourself everyday.

So, aim for progress in your healthy habits not perfection.

Here are a few ideas:

✨ FOOD - don’t think about food that’s limiting or boring. Think of your food as being full of taste and adventure, with all the comfort that you want and need. The food that you need play a significant role on your health. Food are the fuel that your body requires to do a good job at the tasks that you ask it. Don’t limit your food groups. It mindfully and healthily.

✨BODY MOVEMENT - find something you love and keep doing it. Something that doesn’t feel like exercising or a chore. Something that will feel like running, walking, dancing, weightlifting, swimming, cycling, rollerblading… NOT like exercising. Work out because you want to be stronger and feel healthier, NOT because you ate a cookie. Exercise to feel good, not to look good.

✨SELF-CARE - For me self-care means focusing my attention on ME here and now. I focus on what I’m experiencing in the present moment. Try it for yourself. Sit down in a quiet space in a comfortable position, close your eyes and just focus on the moment. Let your thoughts fill your mind.

✨ REST AND SLEEP - we spend about a third of our lives asleep. Sleep is essential - It is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. The same goes with resting. We are occupied with our to do lists everyday and ticking that list off. Make sure you find a few minutes in a day to rest.

✨ WATER - Keeping hydrated is crucial for health. Drinking water increases energy & relieves fatigue. It gets rid of waste through sweat and urination which reduces the risk of kidney stones. And if that wasn't enough, it also moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!

Which one do you already do and which you will add to your health routine? Let me know below ⬇️

So many people talk about mindset these days, but what does it actually mean?

To me mindset is a collection of a person’s attitude, beliefs, values and the way the person looks at life. Over time, I have observed that the people who transform themselves with ease, are the ones who have the ‘right’ mindset.

In essence, YOUR life is as good as your MINDSET.

To improve the way that you feel about yourself is to take care of your lifestyle; here are a few tips that you can implement into your daily life:

✨Be aware of your emotions and reactions. Notice what in your life makes you sad, frustrated, or angry. Try to address or change those things.

✨Express your feelings in appropriate ways. Let people close to you know when something is bothering you. Keeping feelings of sadness or anger inside adds to stress. It can cause problems in your relationships and at work or school.

✨Think before you act. Give yourself time to think and be calm before you say or do something you might regret.

✨Manage stress. Learn relaxation methods to cope with stress. These could include deep breathing, meditation, and exercise.

✨Strive for balance. Find a healthy balance between work and play, and between activity and rest. Focus on positive things in your life.

✨Take care of your physical health. Exercise regularly, eat healthy meals, and get enough sleep. Keep your physical health from affecting your emotional health.

✨Connect with others. Make a lunch date, join a group, and say hi to strangers. We need positive connections with other people.

✨Find purpose and meaning. Figure out what’s important to you in life, and focus on that. This could be your work, your family, volunteering, caregiving, or something else. Spend your time doing what feels meaningful to you.

✨Stay positive. Focus on the good things in your life.

✨Forgive yourself for making mistakes and forgive others.

Do you agree with the above? And what is mindset to you? Let me know in the comments ⬇️

Do you snack? How often? And what are your snack choices?

Anyone who says they don't eat the odd snack is a bit of a fibber in my book. ⁣

Let’s come clean - we all do it, it's not a sin, it's just a small whoopsy that makes us human.⁣

So rather than going down the self persecution route how about we recognise it, put down the final handful of chocolate allsorts (you don't need those !😂).⁣

Ask ourselves, are we actually hungry right now? If the answers is 'Yes' then make a healthy snack to satiate you and if the answer is 'No' how about getting active and going outside for a walk instead to break the cycle? ⁣

But, if the whoopsy does happen so be it, it’s done now - move on to better things. ⁣
Rock your day and your snacks too!⁣

If you are interested in…
* Improving your relationship with food
* Improving your confidence surrounding your food choices
* Improving your relationship with your body
* Improving your positive self-talk

Then join my 8 week "Recreate Your Wellness" Program. It's a 1-1 bespoke program with me as your best friend coaching you through your new healthy journey to food freedom, better health and more sustainable life.

If that's you, DM me "HECK YES" and lets recreate your wellness together 💕

What's your first thought when you looked at the iceberg?

The diet industry is a 7+ billion dollar industry banking on people desperate for quick weight loss. And I get it. I've also found myself many times on 1st January or 1st of every month or every Monday etc, trying to hit the 2x speed button on my goals only to fizzle out a few weeks later.

So what is humanity’s fatal flaw?

Inconsistency. Humans SUCK at sticking to anything long-term.

Think about it....every 1st January the gym fills up with people who have a new year’s resolution to get into the best shape of their lives. They make promises to themselves. They buy a new Lululemon outfit and sparkly white Nike’s and commit to making this THE year they’re finally going to conquer their health goals

But what human nature shows us?

Over time they miss a workout here or skip the grocery shopping there and start drifting further away from their declared goals and proclaimed promises.

Humans lack the ability to sustain commitment over a long period of time.

THE JOURNEY TOWARD WELLNESS IS NOT A SPRINT AND REQUIRES COMMITMENT

I get that this makes me a bit of an "unpopular" coach. But I want to be honest with you. I'm not here to promise quick weight loss or any sort of immediate drastic change, but instead help you focus on small, consistent behaviours that will take you closer to your goal each day.

SMALL CONSISTENT STEPS over time lead to BIG changes.

So, my question to you is: how can you work towards your goal and choose one small habit you can start practicing today and every day? I guarantee you will reach your goals MUCH sooner than if you try to overhaul your entire lifestyle in one night

There’s no sense of “waiting” - it won’t move you forward. If you wait, you may be stuck in the SAME place two months from now. How would that feel?

I want you to know I’m SERIOUS about helping you. That’s why I created RECREATE YOUR WELLNESS 8-week program - so you can start right here, right now, and turn that ‘one day’ into TODAY

My mission is to help you become the most confident, courageous and successful version of yourself. Claim your spot now! Link to sign up in my bio 💕

I work with many women in recovery from emotional eating, and at some point during our work together, the topic of exercise rises to the surface.

For mostly everyone, exercise is wrapped up in diet culture, and usually manifests in one of two ways:

✨It develops into an obsession with managing weight or changing body shape

✨It turns into a chore imposed by diet culture and becomes a point of resistance

In both cases, exercise ends up with too much meaning, too much emotional charge. It is either overly embraced to the point where rest is feared and seen as a loss of control or it is overly rejected to compensate for our inevitable failure to meet the expectation.

✨Do you exercise too much or not enough?

✨Do you need rest or motivation to get moving?

✨Is the desire to exercise about fear of not exercising?

✨Is the exercise about numbers on the scale and losing weight?

We might want to treat exercise the way we treat emotional eating recovery - swing it to the other side of the pendulum so that we can, eventually, find our way back to the middle again. Sometimes, giving yourself permission to stop exercising is what we need to start again intuitively.

In cases like these, we are still on a mission to redefine what exercise means, which is not, after all, about weight loss, number on the scale and body sculpting!

✨Sometimes exercise is 10 minutes of a cardio burst in your living room, or spontaneous dancing to blow off steam

✨ Sometimes exercise is the 60 minute walk you take to get out of your 4 walls and into nature, because you need some space

✨ Sometimes exercise is 20 minutes of lifting weights and listening to music after a stressful day, because it gets you out of your mind and into your
body

✨Sometimes it's long and intentional, sometimes it’s spontaneous and comes in short bursts

✨Sometimes it's an escape, sometimes it's a way to get present

✨Sometimes it's a social event and sometimes it's a way of getting in touch with yourself

Comment below with ONE way you can commit to getting in mindful movement! 👇

...or let me create it for you...

I remember the time when I had no energy, felt really gross in my body and was extremely short tempered⁣
⁣
I hated getting up in the morning because I knew I was going to have to put on a fake face to get through the day ⁣
⁣
I had no energy or patience for anyone around me. I would sit on the couch hating life, feeling sad for myself. I would eat to numb the feeling, then I would feel guilty. I was in a never ending ride of an emotional rollercoaster
⁣
I didn’t know what the hell was going on, I hated feeling miserable and unhappy all the time, but I didn’t know why I was feeling that way⁣
⁣
It wasn't until I learnt to live a healthy balanced life, eating all foods and not restricting, that I became the calmer, happier, relaxed and more confident verion of myself
⁣
It's because my energy returned, I became more active, my mind clearer and I also was able to focus and be present in my life
⁣
In my signature 'Recreate Your Wellness' Program, I walk you through the same steps I did, to get YOU to food freedom, achieve your goals and create habits to make you feel calm, confident and be able to completely trust yourself around food.

Are you someone, who:

✨ wants to change your health and eating habits

✨ wants to get healthier and get more active

✨ are not afraid of challenges

✨ believes is worth committing into a healthier and more sustainable life.

Imagine if…

✨You have a great routine, so simple, so achievable, so flexible it becomes easy to succeed and get real lasting results

✨You get rid of the struggle mentality and actually create a life that you love to live

✨You get the results you always wanted and not having to punish yourself to get them

✨ You have shoulder to cry and cheer you when you suceed

I only have 3 spots remaining for this program with £300 discount. DM me HECK YES and I'll send you the details 💕

You are so much more than a number on the scales!

I used to obsess about my weight and literally was weighing myself twice a day, sometimes more. I got upset if I put on even a little bit of weight and if I lost I was determined to lose even more!

What this obsession led to was an unhealthy relationship with food until I was so stressed about my weight I ended up overeating. And then restricting after I put on even a little bit of weight.

Why am I telling you this?

Because, I realised how unhealthy I have become since the fixation over number on the scales overtook my life. Now, I am more relaxed about it and instead I concentrate on eating healthily, listening to my body and making sure I do not obsess over scales.

And because, I don't want you to become the same person as I used to be. I was so stressed and pressured over the number on the scales, and what I ate. I don't want YOUR life to be dictated by this.

I don't want YOUR life to be dictated by the number on the scales. I want YOUR life to be dicated by the number of memories you have with your family and friends.

Scales are a great tool, but no more than that. I now weigh myself once every blue moon. I know my body, I know what I eat and I know I’m worth more than the numbers on the scales!

Are you ready to throw the scales out of the window? (well....not literally 😂 )

You are so much more than a number on the scales!

I used to obsess about my weight and literally was weighing myself twice a day, sometimes more. I got upset if I put on even a little bit of weight and if I lost I was determined to lose even more!

What this obsession led to was an unhealthy relationship with food until I was so stressed about my weight I ended up overeating. And then restricting after I put on even a little bit of weight.

Why am I telling you this?

Because, I realised how unhealthy I have become since the fixation over number on the scales overtook my life. Now, I am more relaxed about it and instead I concentrate on eating healthily, listening to my body and making sure I do not obsess over scales.

And because, I don't want you to become the same person as I used to be. I was so stressed and pressured over the number on the scales, and what I ate. I don't want YOUR life to be dictated by this.

I don't want YOUR life to be dictated by the number on the scales. I want YOUR life to be dicated by the number of memories you have with your family and friends.

Scales are a great tool, but no more than that. I now weigh myself once every blue moon. I know my body, I know what I eat and I know I’m worth more than the numbers on the scales!

Are you ready to throw the scales out of the window? (well....not literally 😂 )

When I first spoke to Stephanie, she said to me that her main goal was to eat like a “normal” person again, to take care of her health and body but not in this obsessive way she has been doing so far.

She was very motivated in January and ready to make 2021 her best year to date! She started dieting and inevitably ended up binging and gaining weight. She said she blamed herself and her lack of willpower for not sticking to the diet. She started to feel worse and worse. She lacked confidence, didn't even want to look in the mirror. She said some days she didn't even change from her pyjamas.

Stephanie came to me and from the start she was ready, excited and motivated to step into her next level of life.

She learned how to break dependency of tracking, diet plans, and confidently trust herself again to know when, what, how much to eat so eating feels simple again

We worked together on improving her self-care, to be kinder to her body and to shift her behaviours and deconstruct old habit loops and create new ones.

Does Stephanie's story resonate with you? If so, give her ❤️ in the comments below. She will appreciate it

If you are interested in…
* Improving your relationship with food
* Improving your confidence surrounding your food choices
* Improving your relationship with your body
* Improving your positive self-talk

Then join my 8 week "Recreate Your Wellness" Program. It's a 1-1 bespoke program with me as your best friend coaching you through your new healthy journey to food freedom, better health and more sustainable life.

If that's you, DM me "HECK YES" and lets recreate your wellness together @ United Kingdom

What does being mindful mean to you?

For me being mindful means deliberately focusing my attention on the here and now. When I practice mindfulness, I focus on what I’m experiencing in the present moment. I push aside negative thoughts about the past or the future. I focus my attention on what is happening in the present.

Try it for yourself. Sit down in a quiet space in a comfortable position, close your eyes and just focus on the moment. Let your thoughts fill your mind.

✨Set up a relaxing environment away from any distraction or noise

✨Set yourself a time limit for your practice - start with 5 minutes, increase the time once you feel comfortable with your practice

✨Focus on the present moment

✨Notice your thoughts and emotions that come to your mind

What are you expereincing? What do you feel?

Try to remember:

✨Don't judge your thoughts and the feelings you are experiencing

✨Be patient and persistent - let thoughts and emotions come and go in good time

✨Keep your head open, as if you were a beginner every time you practice mindfulness

✨Avoid expectations - just engage in mindfulness exercises without creating scenarios of how they will go

Do you practice mindfulness? Share with other in comments 🧘‍♀️

What does being mindful mean to you?

For me being mindful means deliberately focusing my attention on the here and now. When I practice mindfulness, I focus on what I’m experiencing in the present moment. I push aside negative thoughts about the past or the future. I focus my attention on what is happening in the present.

Try it for yourself. Sit down in a quiet space in a comfortable position, close your eyes and just focus on the moment. Let your thoughts fill your mind.

✨Set up a relaxing environment away from any distraction or noise

✨Set yourself a time limit for your practice - start with 5 minutes, increase the time once you feel comfortable with your practice

✨Focus on the present moment

✨Notice your thoughts and emotions that come to your mind

What are you expereincing? What do you feel?

Try to remember:

✨Don't judge your thoughts and the feelings you are experiencing

✨Be patient and persistent - let thoughts and emotions come and go in good time

✨Keep your head open, as if you were a beginner every time you practice mindfulness

✨Avoid expectations - just engage in mindfulness exercises without creating scenarios of how they will go

Do you practice mindfulness? Share with other in comments 🧘‍♀️