Mind | Body Retreat

Thank you so very much for coming to my retreat!  It was an honour and a privilege to be with you for 6 days!

I created this page to house the next step recommendations for you to start incorporating or optimizing some health practices, if you're not already doing so.  These are only invitations to your highest self. You always get to choose how you want to be and shift.

Here are some suggestions on what non-negotiable practices you can incorporate:

MINDSET MATTERS:  We spoke about some of the practices that you are taking home with you.  I want you to write these down- on a sticky note and put it on your mirror.  How are you going to shift after the retreat and use this momentum to change your life? I have included a weeks’ worth of daily practice pages for you to use to support the shifts you’re trying to make. Use them.

Benefits include: increased happiness, improved self-trust, improved confidence, improved mindset, less anxiety, self mastery, and the list goes on.

YOUR BODY IS STRONG: A strong body for women is a cornerstone to living long and healthy but is essential to metabolic health, disease avoidance and fat loss if this is a goal.  It is of HUGE benefit to include strength training, even if for only 20+ minutes, at least 3x a week.  Remember, cardio is for your heart, strength training is for fat loss and optimal health.  Lift weights.  For example: Lifting your head and chest up, off a surfboard should be a simple activation of back muscles and shouldn't be challenging at our age... this is a simple mechanical aspect I noticed where some of our back muscles were not engaging to lift- this affects your spine.  You don't need to be super fit like a fitness competitor, this is about health and functionality. If you need guidance on how to start doing this, I'm happy to help.

Benefits include: Less aches and pains, core strength, improved digestion, better hormone balance, improve insulin sensitivity, fat loss, better body composition, strong bone density, and the list is endless

NOURISH YOUR BODY WELL: just like we spoke about how we would fuel a ferrari, nourishing your body so important. You would never stick shitty oil or less than optimal gas because you would screw up your engine and the performance would suffer. 
Here are some simple things you can do starting today to simply improve your nutrition.
1. 100g of protein minimum- this is just a ballpark figure but if optimal health and/or fat release is a focus, getting at least one gram of protein per pound of balanced body weight is crucial for women. 30g per meal is a great place to start.

2. Fibre matters.  I know that with eating all the veggies we did over the last week my gut and bowls have been happy.  Getting minimum of 30g of fibre in a day will help keep you regular but more than that, you blood glucose level will be balanced, you'll feel satiated and you'll support your body to release fat.  

3. Hydrate throughout the day and get in 3 liters minimum.  Dehydration is often mistaken for hunger. And all your bodily processes require good hydration for optimal processes.  Teas and using an electrolyte to help you get enough is helpful!

4. Have a plan and execute it.  As busy women, just flying by the seat of your pants leads rooms for "whatever goes" in your body.  Grocery shop on weekends, prep some food so you have nourishing options.

Benefits include: reduced inflammation, reduced bloat, improved gut health, improved insulin sensitivity, reduced hunger, release of body fat, balanced hormones, improved digestion, improved skin, improved energy, and the list goes on!

CONSISTENCY:  Learning the discipline to consistently implement a plan is one of the most powerful facets of what I see to be the difference maker when it comes to transformation.  How can you take one practice and consistently put it in your life for a week or more, then add in another.  Self mastery is a practice. 

Consistency is a discipline of showing up for yourself because you are worth the time, effort and investment. 

You can always ask me for ideas or suggestions if you need support with any of this.