health, wellness, &


Hello 2020 and happy new year everyone! I hope you all had a nice and relaxing holiday.

A new decade is the perfect time to embrace all the wonderful opportunities ahead of you.

Rather than putting pressure on yourself with a long and overwhelming list of new years resolutions, focus on all the positive things you want to bring into this year and what you would like to leave behind. Reflect on all the amazing progress you have made over the last few years and build on those experiences.

It is important to be realistic with yourself to avoid setting yourself up for failure. Baby steps are key – so don’t have the mindset that you need to be 100% right away. Take it one step at a time to ensure you are feeling your very best along the way.

Here are some natural ways to get yourself back on track post holiday season:

Settle back into a routine.

Holidays can be hectic and routines are generally pushed aside. Getting back into a good, steady routine is the first real step in getting back on track.

Our bodies thrive on routine, so your body will thank you once you’ve settled back into a pattern it recognizes.

Here is a great, basic routine to follow:


10am – MORNING SNACK (generally optional but if you feel you are hungry and need it, have it)

12-1pm – LUNCH


5-6pm – DINNER

7pm onwards – FREE FOODS (click here for a list of free foods to enjoy after dinner)

You can also click here for a great meal plan to follow to help get you back into your health and weight loss routine


Optimal hydration is key. Sugary and salty foods can be quite dehydrating and overall water intake tends to be lower post holidays so our bodies usually need a little extra TLC when it comes to hydration. Focus on 2 liters of good quality plus hydrating and warming herbal teas throughout the day.

Also remember that coffee can be very dehydrating so try and limit your coffee intake to 1 or 2 cups a day max.

Focus on digestion.

Touch base with your digestion to make sure everything is healthy and running smoothly. Green juices and smoothies are a great way to give your digestive system a small break, while getting in a ton of beneficial nutrients.

Click here for a delicious green smoothie recipe to try.

Lemon water.

After a holiday and new year filled with sugars and carbs, it’s time to cleanse our systems to start the year off right.

Squeezing lemon into a cup of warm or hot water is one of the most effective ways to give our systems a gentle yet effective cleanse. Get into the habit of doing this every morning and aim to have it 20-30 minutes prior to coffee or breakfast.

Get moving.

There is never the perfect time to introduce and incorporate exercise. Start with one day a week for 30 minutes to transition yourself into this new routine. You should feel the benefit within the first couple of times – an increase in energy, boost in digestion and weight loss and overall feeling of wellness.

Make sure you choose a workout that is realistic and enjoyable. It is much harder to embrace this routine if you are not enjoying and looking forward to it.

Cut the culprit.

After a long holiday of parties and eating, the chances you are experiencing cravings is high. Whether it is sugar, salt or carbs, just cut it out completely for one full week. This break allows the system to reset and cravings to dissipate.

Click here for an easy cleanse to follow to help get rid of your cravings post holiday season.

Focus on good quality sleep.

Lack of sleep negatively impacts our bodies in more ways than one. Not only does it leave us tired and cranky, but it promotes weight gain and increases our risk of certain diseases.

Aim for 7-9 hours of good quality sleep – which means turn the TV off and shut your phones to reduce stimulation before bed. Grab a book, listen to a podcast, turn on some relaxing music or try meditation to help promote some good quality sleep.

To learn more about our health and weight loss programs or to book in for one-on-one support with a nutritionist to help get you back into your routine, contact us at

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