what we can do together
There’s a range of habits that you can start practicing today to improve your health and well being! However, in honour of simplicity in an age of complexity, here are more details about the four pillars for the promotion of optimal health.
B RESTED
B NOURISHED
B ACTIVE
B BALANCED
Sleep is a cornerstone of good health. While you sleep, your body is healing itself while your brain is processing and storing your memories from the day before. Good sleep boosts your immune system and reduces the risk of depression, inflammation, and other health issues.
With all this in mind, it’s hard to imagine not putting sleep first!
Something To Think About
- Expose yourself to sunlight as soon as you wake up. Open the blinds or have your morning coffee outside.
- Get up at the same time. Try to get up at the same time everyday despite what time you went to bed the night before, this includes weekends. Getting into a strict schedule will help your body feel tired at the right time for sleep.
- Get a good dose of natural light during the day. If you can’t go outside, let as much natural light into your workspace as you can.
- Avoid Screen Time before bed (1-2 hours before ideally).
- Make sure your bedroom is very dark. Use blinds and be sure to keep artificial lights (from phones and computers) out of the bedroom.
- Avoid going to bed when you’re really full or really hungry.
- Create a restful bedroom environment. Avoid working in your bedroom and make your bedroom a comfortable and relaxing environment.
Eating well and staying hydrated is the second pillar for good health. Something that we all know, but still find hard to do everyday. Good food is not just linked to weight loss and our physical appearance, but our mental and social health too.
Paying attention to what you eat and drink can transform your overall mood. Eating healthy prevents irregular spikes in blood sugar helping control mood swings. Avoiding certain foods that aggravate anxiety and affect your gut biome, can lead to better personal relationships by removing some of the symptom-related obstacles of social anxiety. Also, determining food intolerances and sensitivities is key to controlling inflammation in the body to optimize health.
What does eating well mean? This needs to be individualized, as no two people are alike.
Something To Think About
- how does your body react to different foods?
- are there foods that you consume that make you feel better or worse?
- what is your relationship and history with food?
Exercise is another vital step to good health. Although, exercise can be intimidating to some of us, it doesn’t mean you have to become an athlete overnight. Small daily habits can transform your life and when practiced regularly, exercise has a long list of health benefits that go over and above weight loss. Exercise helps prevent and manage the risk of stroke, high blood pressure, type 2 diabetes, depression, anxiety and much more.
Something To Think About
- Exercise can improve your mood immediately after one session, boost your energy and help you sleep better!
- To get these positive benefits, you don’t have to start training for a marathon. The key is finding what works for you and your lifestyle so you’re consistent with your fitness endeavours.
- Try for 10,000 steps a day. Try a short high intensity interval training session which has been proven to give you the same results in less time. Try a strength training workout. Try a yoga or stretching class. Try to move more often.
Stress is something that affects us all in one way or another and is normal bodily reaction used to warn you of danger. Although, in the case of our modern lives, it’s usually your body warning you that you need to slow down. So instead of being stressed about stress, pay attention to the symptoms and take the necessary steps towards relief.
Something To Think About
Some common symptoms of stress are irritability, anxiety, depression, headaches, teeth grinding and insomnia. Here are some tips on how to stop the effects of stress before they start:
- Get active. Go for a walk (in nature if you can), or do a short workout.
- Try a relaxation technique. Practice deep breathing, meditation, yoga or get a massage!
- Keep a sense of humour. This one is important, laughing is great medicine.
- Get together with friends or family. Establish connections.
- Pick up a hobby. Read a good book or listen to music.
b rested
Sleep is a cornerstone of good health. While you sleep, your body is healing itself while your brain is processing and storing your memories from the day before. Good sleep boosts your immune system and reduces the risk of depression, inflammation, and other health issues.
With all this in mind, it’s hard to imagine not putting sleep first!
Something To Think About
- Expose yourself to sunlight as soon as you wake up. Open the blinds or have your morning coffee outside.
- Get up at the same time. Try to get up at the same time everyday despite what time you went to bed the night before, this includes weekends. Getting into a strict schedule will help your body feel tired at the right time for sleep.
- Get a good dose of natural light during the day. If you can’t go outside, let as much natural light into your workspace as you can.
- Avoid Screen Time before bed (1-2 hours before ideally).
- Make sure your bedroom is very dark. Use blinds and be sure to keep artificial lights (from phones and computers) out of the bedroom.
- Avoid going to bed when you’re really full or really hungry.
- Create a restful bedroom environment. Avoid working in your bedroom and make your bedroom a comfortable and relaxing environment.
B nourished
Eating well and staying hydrated is the second pillar for good health. Something that we all know, but still find hard to do everyday. Good food is not just linked to weight loss and our physical appearance, but our mental and social health too.
Paying attention to what you eat and drink can transform your overall mood. Eating healthy prevents irregular spikes in blood sugar helping control mood swings. Avoiding certain foods that aggravate anxiety and affect your gut biome, can lead to better personal relationships by removing some of the symptom-related obstacles of social anxiety. Also, determining food intolerances and sensitivities is key to controlling inflammation in the body to optimize health.
What does eating well mean? This needs to be individualized, as no two people are alike.
Something To Think About
- how does your body react to different foods?
- are there foods that you consume that make you feel better or worse?
- what is your relationship and history with food?
B active
Exercise is another vital step to good health. Although, exercise can be intimidating to some of us, it doesn’t mean you have to become an athlete overnight. Small daily habits can transform your life and when practiced regularly, exercise has a long list of health benefits that go over and above weight loss. Exercise helps prevent and manage the risk of stroke, high blood pressure, type 2 diabetes, depression, anxiety and much more.
Something To Think About
- Exercise can improve your mood immediately after one session, boost your energy and help you sleep better!
- To get these positive benefits, you don’t have to start training for a marathon. The key is finding what works for you and your lifestyle so you’re consistent with your fitness endeavours.
- Try for 10,000 steps a day. Try a short high intensity interval training session which has been proven to give you the same results in less time. Try a strength training workout. Try a yoga or stretching class. Try to move more often.
B balanced
Stress is something that affects us all in one way or another and is normal bodily reaction used to warn you of danger. Although, in the case of our modern lives, it’s usually your body warning you that you need to slow down. So instead of being stressed about stress, pay attention to the symptoms and take the necessary steps towards relief.
Something To Think About
Some common symptoms of stress are irritability, anxiety, depression, headaches, teeth grinding and insomnia. Here are some tips on how to stop the effects of stress before they start:
- Get active. Go for a walk (in nature if you can), or do a short workout.
- Try a relaxation technique. Practice deep breathing, meditation, yoga or get a massage!
- Keep a sense of humour. This one is important, laughing is great medicine.
- Get together with friends or family. Establish connections.
- Pick up a hobby. Read a good book or listen to music.
Fitness and
Rehabilitation Training
Each client would go through a detailed assessment and health history consultation. This will identify biomechanical issues and physical needs that will be addressed in creating an optimal individualized fitness program.
Each fitness and rehabilitation training session is conducted one on one as it is designed to address the specific needs of each individual.
Nutrition Coaching
Each client would go through a detailed health history consultation which includes an inventory of habits around nutrition.
Based on this information, an individualized nutrition program would be designed. Regular support is provided through a choice of monthly, weekly or daily check ins depending on the clients’ needs.
Lifestyle Coaching
Each client could benefit in examining their lifestyle habits on a journey of self discovery that allows individuals to achieve their ultimate personal success. Through active listening and guidance, clients will uncover the road blocks and lifestyle habits that need to be addressed in order to achieve the art of healthy living.
Fitness and Rehabilitation Training
Each client would go through a detailed assessment and health history consultation. This will identify biomechanical issues and physical needs that will be addressed in creating an optimal individualized fitness program.
Each fitness and rehabilitation training session is conducted one on one as it is designed to address the specific needs of each individual.
Nutrition Coaching
Each client would go through a detailed health history consultation which includes an inventory of habits around nutrition.
Based on this information, an individualized nutrition program would be designed. Regular support is provided through a choice of monthly, weekly or daily check ins depending on the clients’ needs.
Lifestyle Coaching
Each client could benefit in examining their lifestyle habits on a journey of self discovery that allows individuals to achieve their ultimate personal success. Through active listening and guidance, clients will uncover the road blocks and lifestyle habits that need to be addressed in order to achieve the art of healthy living.
What is your health worth?
Your health is your wealth. It affects all aspects of your life. You cannot reach your potential without it. What better investment, than investing in yourself! As every person is unique, Nancy’s assessment will be customized to what services each individual requires, and as such pricing is variable. Please don’t hesitate to get in contact for more details.