Qualified Health & Wellness coach, as well as Cert VI Personal Trainer. Helping women worldwide get BIG results and transform their health simple, achievable lifestyle changes.
Getting REAL transformation & results which are maintainable for YOU!
Operating as usual
THERE IS NO EASY ROAD TO BETTER HEALTH.
For some we may be at the very start of the road, recently making the decision to prioritise & focus on improving our health, for others we already be half way along the road, others may still be pre-contemplating the idea. No matter where you are in your own journey, it is important not to compare journeys!
Some people’s path may look like an ‘easy road’ from the outside, but I can guarantee they have each faced their our own challenges.
With so many different fads on the market, which target people looking for the quick fix, the majority of which end up being unsuccessful or short lived we sometimes need to remember that in the world of health there is no such thing as a quick fix. For me health needs to be looked at as an ongoing journey and not just a ‘4 week fad’.
Taking control of your own health is a process that will take time. There will be ups and downs, you’ll probably take a few steps back and have days when you feel down, but that why it’s called a journey! There is never going to be a pathway which is free from obstacles.
Learning to step out of the quick fix mentality and instead focus on the small changes which you can do each day will not only make you feel empowered, but overtime will make a huge impact on how you experience the future.
Hands up if you are currently trying to navigate obstacles? 🙋🏼♀️
TIME TO PUT THE FEET UP FOR A FEW WEEKS!! 👶
Due to the imminent arrival of my little girl in a few weeks, Today, officially marks the start of my maternity leave.
For anyone who doesn't know I have a little one arriving within the next few weeks so over the forthcoming months I will be stepping back from work and enjoying time becoming a mum and navigating the new world of motherhood.
I will still be active on social media channel, (*warning will prob be some baby spam! Haha*) , however, I wont be taking on any new health coaching or PT clients until the new year.
I had hoped to keep my walking group going until baby made her entrance into the world, however I am currently waddling and walking at a snails pace 🙈 so have decided to stop and enjoy the last few weeks of tranquillity.
I look forward to returning in 2021 and taking my business in a slightly new direction working with other mums who are trying to manage both motherhood and looking after their health.
To all my walking ladies - I will be back very soon, with a new addition joining us!!
Lots of love - Amy xx
"Stop every now and then.⠀
Stop and enjoy.⠀
Take a deep breath.⠀
Relax and take in the beauty of life."
FOOD GUILT! 🍰😱
Years ago I would have felt so guilty to even have eaten 1 of these cookies. I most likely would have still eaten it, however would have then beaten myself up for the rest of the day telling myself I may as well give up on my diet or any healthy habits I had been working on as I had "messed up!"
Learning to no longer associate foods as being good or bad is something that has helped me no longer have to live with the dreaded feeling of food guilt.
Yes, eating cookies daily is not going to be good for your health and will most likely lead to weight gain due to overconsumption of calories, however eating 1 or even a couple of cookies one day is NOT going to jeopardise all your prior effort.
Food is a source of enjoyment for many and the thought of having to restrict yourself from things we love to me is not healthy and can lead to far more problems.
Maintaining a healthy diet and lifestyle is about finding a BALANCE with works for you!!
If treating yourself to something yummy 1 day a week is going to help you stay on track with your health goals, surely that is going to better than eating it 5 days a week!
Comment below if you also suffer from food guilt?!
Whilst I am a big believer of starting the week off well on Monday, we don't always have the energy to feel like jumping out of bed super productive when the alarm goes off. 😴⠀
Today has been one of those days for me. I believe its important to listen to our bodies, if we are tired take some time rest, this could mean not going to the gym, doing a gentle workout or walk instead or going to bed 1hr earlier and not sitting watching TV until late one night.⠀
Resting and taking a little bit of time for self care isn't a luxury, it's a NECESSITY in order to keep us functioning to the best of our ability.
YOU’LL BOUNCE BACK!”
It's strange the amount of clients who without even asking have told me not to worry and that I will "bounce back" pre baby. The funny thing is that I haven't even been worrying, in fact its actually been the last thing on my mind.⠀
I am currently about 10kg heavier and for once in my life I don't care! 🙌🏻⠀
I have done any proper training in weeks, maybe even months, yet despite not exercising in the traditional way due to tiredness and lack of motivation, My days are still active and on average I still walk between 10,000-12,000k steps each day, walking is amazing for both physical & mental health.
I believe as a society we need to take the emphasis off having a ‘goal scale weight’ and instead start focusing on ways to set goals around our health, which could include a little more movement, more nutritious foods/water and a bit more self care each day. Not only are weight loss results going to come from this you are going to feel so much better mentally in the process.
This pregnancy has made me even more grateful and appreciative of my body and I’m trying my best to listen to it and do what feels right; walks, swims and a little bit of yoga is what it feels it needs right now. These more gentle approaches are still exercise and so beneficial for both body & mind.⠀
Right now whilst my body is doing its very best to grow this amazing little human, I am doing my best to nourish & care for it as best I can, allowing it time to ‘bounce back’ when it’s ready to.
Why put additional pressure on ourselves when we have enough pressure just entering this new world of motherhood. 👶🏼🤷♀️
In a world full of noise, sometimes the hardest thing to do is switch off!! 🤯⠀
Getting out among nature is my go to when I need to escape the constant chatter in my head reminding me of ALL the task which I still need to do.⠀
Taking a few minutes to switch off and allowing your brain to rest without thinking about anything and just be is sometimes all that is needed.⠀
Escape outside and get your 10 minute nature fix today! 🌿
Tuesday testimonials. 💫
Making change is hard, but you don't have to do it alone. With only a few months left before I go on Maternity leave, reach out today and let me help you make long lasting change.
MESSAGE ME TO BOOK IN FOR A FREE CALL TODAY.
DO YOU DREAD EXERCISE? Read on….⠀
❌ Does the thought of doing a high intense workout fill you with dread? ⠀
❌ You hate the thought of having to jump around doing 50 burpees?⠀
❌ Dislike leaving a workout feeling as though you have been hit by a bus?⠀
NEWS FLASH 💥.......You don’t need to have any of this to actually enjoy exercise and get results!! 🙌🏼⠀
I’m not surprised don’t want to exercise if you said ‘YES’ to the above, none of those appeal to get me motivated to exercise in the slightest, yet I can still find ways to enjoy exercise.
Staying motivated to exercise isn’t always easy, even if you do enjoy it, there are always going to be days where you just really can’t be bothered to go, this is normal! However, if you can find an exercise you enjoy this is going to make things 1000% times easier to stick to.⠀
If you are new to exercise or looking to get back into it after some time off, the key focus should be on finding an exercise you enjoy, once you’ve got that you are more likely to be consistent with it and therefore get the results you want! ⛹🏼♀️🏊🏼♂️🏋🏼♀️🚴🏼♀️⠀
Comment below and let me know what exercise you love to do?
Hi my Friday Walkers! 🚶🏼♀️
NO WALK TOMORROW unfortunately! Feel free to catch up without me if you want, if not I will see you all next Friday, usual time! ☺️
Hope you all have had a lovely week xx
"All it takes is a fake smile to hide an injured soul and they will never know how broken you really feel" - Robin Williams. 💔
After months of people suffering from social isolation, financial pressures, forced redundancies and a lose of connection to things which we used to love to do pre covid, I feel it is more important now than ever before to ask someone those 3 simple words...
R U OK?
Remember you don't need to know the answer to solve their problem, just be there and listen without judgement. This could be very thing they need in that exact moment! 💛
5 TIPS TO MAKE YOUR HABIT STICK! 💫⠀
1️⃣ Start small. ⠀
Break down your goals into small, manageable steps that are specifically defined and can be measured. How are you going to know you have making progress each week? ⠀
If you are trying to lose weight, focus less on the kgs and more around the behaviours you are going to do, e.g replacing dessert with a healthier option, like fruit or yogurt. At the end of the week, you’ll feel successful knowing you have met your goal.⠀
2️⃣ Change one behaviour at a time. ⠀
Unhealthy behaviours develop over the course of time, so creating healthy ones requires time. ⠀
Lots of people run into problems when they try to change too much too fast, therefore to improve your success, focus on one goal or change at a time. As new healthy behaviours become a habit, try to add another goal that works toward the overall change you’re striving for.⠀
3️⃣ Involve a buddy.⠀
Whether it be a friend, coworker or family member, getting someone else on your journey will help keep you motivated and accountable. Having someone to share your struggles and successes with also makes the work easier and the process of change less intimidating and overwhelming.⠀
4️⃣ Ask for support.⠀
Accept help from those who care about you and will help support your commitment. If you feel overwhelmed or unable to meet your goals on your own invest in a coach to help support you through your journey of change.⠀
5️⃣ Be kind to yourself. When you eat a brownie or skip the gym, don’t give up!⠀
Everyone will have setbacks on the road to achieving their goal, this a normal part of change. Making changes takes time and commitment, but you CAN do it!! ⠀
If you feel that you aren't moving forwards towards your goal, reach out and book in for a FREE DISCOVERY CALL today. Comment below or send me a message today. 🌿
ARE YOU YOUR BIGGEST CHEERLEADER? 👏🏻⠀
Do you cheer yourself on and acknowledging your small wins? ⠀
Spend more time criticising yourself and focusing on your mistakes?⠀
When we make a small mistake, we nearly always feel bad about it, however when we accomplish even the smallest goal, we brush over it and don’t give ourselves time to feel good about it.⠀
As humans we are so fast to punish ourselves and beat ourselves up for everything we aren’t doing, yet very slow to celebrate our successes. This mindset is actually a big problem because it decreases our motivation and makes it much harder to achieve our long-term goals. 🚫🤚🏻⠀
If you are like me, it can be super hard to acknowledge our wins and can make us feel uncomfortable by doing so - it can feel silly to celebrate something small that doesn’t really seem like much of an achievement.⠀
However, we not celebrating the fact we’ve have made a huge achievement, we are celebrating that - ⠀
1️⃣ We have made a small steps forwards towards your bigger goal and changing your habits. ⠀
2️⃣ Celebrating who you are becoming.⠀
3️⃣ Celebrating our wins to help reinforce the good behaviour and develop a desire to continue to progress forwards.⠀
Big results come from an accumulation of daily tiny actions, therefore it is so important that we give ourselves a pat on the back and celebrate our small wins.⠀
Are you giving yourself a pat on the back?⠀
Comment below and let me know 1 small win you had today! 💃🏼
If you struggle to manage your cravings and find you are constantly giving into them, you will want to sign up to my recent newsletters to learn some simple manageable ways to help you stay on track.
Click this link and subscribe to weekly health tips today! -
DO YOU VIEW FOODS AS GOOD OR BAD? ⠀
I spent years categorising foods as "GOOD or BAD" and feeling as though 'I HAD TO' have the salad option when I went out due to fear of eating too many calories should i have something else.⠀
I don't believe there are any 'BAD" foods and we can eat whatever foods we want within moderation, however the key many of us need to find is that balance & moderation.⠀
The majority of population don't get enough fruit or veggies into their diet and is something I think we can all work to improve. ⠀
Fruit and vegetables are packed with so much goodness and provide so many health benefits its a shame that we aren't eating more of them.🍏🥦🌽🍓⠀
For me I have thankfully steps away from seeing food as good & bad and instead think about nourishing my body instead. ⠀
I still eat chocolate, pizza & cakes at times because I love these foods 😍, however, I know that having a day eating takeaways and snacking on these kinds of food are not going to fill me with energy and most likely going to make me feel flat and lethargic, meaning exercise or stay active is out of the question.⠀
Personally, I don't like feeling like that so the majority of time I strive to eat a well balanced diet combining lots of fruits, veggies and protein for me to make me feel my best.⠀
This pumpkin salad actually made my mouth watering, I couldn't even finish it all either it was so big which is very unlike me!! ⠀
Would love to know do you view foods as GOOD or BAD? 🤷♀️
Hey ladies, hope you’ve all had a lovely week. Who’s kicking off their Friday with a walk tomorrow morning? 🚶🏼♀️☀️
7.15am - North beach, opposite 96 degrees coffee shop. Please comment below by 9pm Thursday night so we know to wait for you! X
If we truely want a change, then WE have to be ready & committed to make a change!⠀
Are you ready to take that step forward?⠀
If so take advantage of this fantastic offer. ⠀
3 x Personal training sessions and 3 x Coaching sessions for $199. (AUD)⠀
This is the perfect way to experience the magic of coaching and create a change which lasts! 💫⠀
DM me to book or click the link in my bio and select FREE CALL to know more.
Hello and welcome to all my new followers!!
50 new faces joined just over the weekend!! 😍 It's great to see so many of you with a desire to improve your health and my hope is that I can help you along your journey by providing tips and tricks to get you to your goal!
For any of you who aren't yet subscribed, Please feel free click the link below to subscribe to my weekly newsletter. I promise not to bombard you with emails, I know how annoying that it!! 🤦♀️
These newsletter with aim to provide you with some FREE simple, practical tips for you to try and implement into your lifestyle to help you move forward.
Have a great day!! Amy x
IT’S THE SMALL THINGS WE DO EACH DAY THAT MAKE THE BIGGEST DIFFERENCE. 💫
So why do we focus so much on creating big changes overnight?...
Our daily lives our built up of an accumulation of daily habits, we wake up each day, get dressed, brush our teeth and go to work without even giving it a second thought, its become an automatic process after years of doing it and this repetition of activities has become 2nd nature.
When we decide we are ready to make a change it's only natural that we want quickly, however after months, or even maybe years of us doing the same habits & behaviours creating change is not going to just happen over night. If only there was a magic wand! 😫
Creating change in our lives involves us making changes to these daily habits and doing something different, however it DOESN'T need to be drastic.
When it comes to health the majority of us tend to fall into a mindset of all or nothing when it comes to making a change, we make a decision and then go headfirst in trying to creating drastic change.
❌ Going from zero workouts – 5 a week
❌ Drinking alcohol multiples times to now becoming T-Total.
❌Having takeaways 3 times a week to living on chicken and salad!
🚫 STOP!! This drastic change actually makes your attempt to change unattainable.
How about instead of making change hard, you actually made it ENJOYABLE & EASIER?
How about instead of huge change you focused on making sustainable changes to your daily habits?
What SMALL thing could you do each day that would help you move forwards towards a healthier life?
✅ Could you increase your steps each day and start taking the stairs at work?
✅ Could you prepare & take a more nutritious lunch to work even just a couple of days a week.
✅ Could you have takeaways 1 day a week instead of 3?
In order to make change last we need to make it achievable. I am a huge believer in taking the focus away from the BIG goal and instead using that motivation and energy to focus on the little steps. These little steps are going to get your so much further in the long term.
Comment below and let me know what SMALL thing do you feel confident you could do this week?
I’m Amy, Qualified Health & Wellness Coach, as well as Cert VI Personal Trainer and I am the Founder of Walk & Talk Wellness Coaching.
I help ladies from all over the world learn how to get BIG results and transform their health with simple, achievable lifestyle changes. Helping them get long lasting results which are sustainable for their own lifestyle - Creating a life they LOVE!
My mission is to help ladies improve their health and enable them to see that becoming healthier doesn’t need to feel so overwhelming & impossible. I am there to help takeaway the overwhelming feeling of change and supporting them to learn how to implement small, simple changes into their day life and enable them to accomplish huge results which last forever, in a gentle, yet, powerful way.
• Whether you are struggling to lose weight.
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My mission is to help other women around the world to be the best version of themselves and to live a healthy lifestyle.
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