Posts tagged coaching
My top 5 tips to drink more water everyday!

Yesterday marked the first day of my 30 Day Drink-Up Summer Challenge.... focussing on revamping your relationship to beverages.  If you missed Day One you can still join in the challenge and get involved here on the event page!  

What better place to kick off than maximising our water intake!

Water is the elixir of life! Yet our water intake and liquid intake in general is often overlooked or undervalued by so many. In addition, we are a nation of coffee and tea addicts, and since caffeine acts as a diuretic this is even more reason to boost our water intake everyday.

It’s the first place I start with many of my clients when reviewing dietary habits… the small change that can make a huge impact. The key is consistency and creating habits so that they become automatic within our daily life. The tips below are my personal favourites cultivated over the last 18 months as I sought to take my liquid intake from an average of two litres, so an average of three to four litres each day.

At first you may find yourself going to the toilet more frequently, but very soon your body adjusts and so this is simply not an issue… no excuses (i've heard it a lot!)

1) Drink a litre of lemon water (or plain water) first thing in the morning

Fresh lemon infused water is a great boost for the digestive system, and drinking one litre first thing ensures you get your day off to a great start, gives peace of mind and takes the pressure off having to drink so much as the day goes on.

2) Only use large mugs and glasses

So many people have small cups and then proceed to fill them well below the top… no wonder so many people are falling short of requirements even if they are meeting the ‘8 glasses a day’ quota. Make sure your glass or mug is a big one and you’ll not go far wrong.

3) Buy a drinks bottle with an internal straw 

This was a total game changer for me! Often when I am working at my computer and I’m ‘in the zone’, I forget to drink. Or (if I’m being completely honest) I’m sometimes too lazy or busy to take a few moments to stop what I am doing to have a sip from a glass. With my bottle I can simply pop the nozzle in my mouth as suck away without needing to use my hands or tiling my neck. This way I find I can easily drink half a litre in a matter of minutes without even realizing it. Using a big drinks bottle helps monitor intake too. Mine is 750ml and three of those plus a few mugs of hot lemon/herbal tea easily makes my daily quota.

4) Find your favourite flavours of herbal and fruit teas

Not everyone likes plain water. That’s totally understandable, but don’t let that deter you. Remember that all herbal teas without caffeine count as your water intake and many of these have additional health benefits of their own. My favorites are lemon and ginger or peppermint but find your own personal preference and build them into your daily routine. For many, drinking a mug of hot tea is a practice of mindfulness all in itself. Take a few moments of downtime every few hours and create a new ritual today!

5) Set a reminder on your phone

To create the habit of consistency, sometimes we simply need a bit of help to get us going. It’s easy to ‘forget’ in the beginning when building a new habit and so it’s no cop out to use your phone or an app to simply remind you until the habit becomes more ingrained. I had a client who set a reminder to go off at the start of her lunch break in the office that simply said ‘have you drunk 1 litre yet?’ She had another similar reminder set for dinner time in the evening.

Now it's your turn... What creative tips have worked for you to build the water habit?

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Day to day you can always find me hanging out in these places:

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What I've learned about 'lemon water'... so far!

It's Day 7 of my 21 Day Lemon Water Challenge.

In coming up to the end of the first week I wanted to take a moment to reflect.

Initially what had blown me away was the sheer number of people who wanted to get involved in the challenge, who wanted to think outside the box, to change things up in their daily routine, to empower themselves and embrace the challenge with an open mind.

Those things mean so much to me, and now simply judging by the engagement and positivity i've received in comments each day throughout the week, it's reinforces my belief that small changes can indeed make such a difference to health and wellness both physically and mentally. I can almost see the mind shift happening for people as the days go by and i'm grateful to be a part of the process and for listening to my intuition (it was purely an idea on a whim to create the event) and creating this space for accountability and inspiration.

So what have I learned myself?

Actually a lot. More than I expected through a practice that i'd been following for a good few years now, though i'd only increased to a litre in the last 6 months or so.

I'm a sucker for a routine and typically upon waking I go downstairs boil the kettle and I squeeze my lemon into a huge mug then fill half with cold and half with boiling water. Then I drink another mug full just like the first over the course of the next 15 minutes. I'd be doing that for months.

But in listening to my 'challengers' ask questions and share their experiments, it inspired me to question myself... why not add some mint, ginger or cucumber? Why not try infusing over night and drink at room temperature in the morning?

For the last couple of mornings I have been drinking my lemon water at room temperature (with a smidge of hot added to make it luke warm as it sits easier in my tummy that way) and I love it! I make a litre jug the night before with a mix of 1 lemon, maybe some lime, ginger or mint and cucumber slices. In the morning it is nicely 'muddled' (cocktail lingo!) and actually almost feels like pouring myself a cocktail! This creates a totally different experience.

I woud encourage everyone who is used to drinking lemon water, regardless of whether you love your current routine or not... simply to try changing it up a bit. A change is  always a good reboot for the system and the mind.

Here are some great additions to your lemon water and a quick outline as to why they are so beneficial. Obviously the pure ands simple lemon water itself is the key principle and these are a just an optional bonus!

Lemon: A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fiber. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A. It assists with digestion, flushing out toxins and restores Ph balance within the body. 

Lime: The health benefits of lime include weight loss, skin care, improved digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, urinary disorders, etc. Lime juices and oils are exceptionally beneficial to the skin. Lime juice, consumed orally, or lime oil, applied topically, rejuvenate skin

Ginger: Most frequently used to aid digestion, ginger is believed to increase saliva and other digestive fluids, alleviating indigestion and associated problems such as flatulence.It is known to relieve nausea and sickness. Ginger is believed to have anti-inflammatory qualities that may relieve swelling and pain. As a tea it is said to ease headaches and sore throats or assist if you have a cold or flu. Fresh ginger is used for asthma, coughs, colic, heart palpitations, swellings, dyspepsia, loss of appetite and rheumatism, while the dried root is used to "strengthen" the stomach, inhibit vomiting and treat diarrhoea.

Mint: Mint plants contain an antioxidant known as rosmarinic acid, which has been studied for its effectiveness in relieving seasonal allergy symptoms. Mint contains menthol, which is a natural decongestant that helps to break up phlegm and mucus. Mint can also be effective, especially when combined with tea for relieving sore throats. Mint is a calming and soothing herb that has been used for thousands of years to aid with upset stomach or indigestion. Mint is thought to improve the flow of bile through the stomach, which helps to speed and ease digestion.

Cucumber: Not only is cucumber water refreshing and hydrating, but it’s loaded with nutrients. Cucumbers are high in Vitamin C and caffeic acid, two antioxidants that can help protect your skin from sun damage throughout the summer. Vitamin C also boosts collagen and elastin to help keep your skin looking vibrant and youthful. Plus, cucumbers have natural anti-inflammatory properties that prevent water retention, and silica to promote healthy connective tissues.

Cayenne pepper:  Cayenne stimulates digestion and muscle movement in the intestines, which helps restore deficient digestive secretions and aids absorption of food nutrients. Cayenne also stimulates circulation and blood flow to the peripheral areas of the body. Because it stimulates digestion and circulation, cayenne is often added to a wide variety of herbal remedies; it improves the absorption and circulation of the other herbs throughout the body.

Apple cider vinegar: ACV has anti-bacterial, anti-fungal and anti-viral properties. Among the ailments it’s said to cure are allergies, acne, high cholesterol, joint pain, weight loss, rheumatism, arthritis, gout, dandruff, chronic fatique, candida, sore throat, gum infection, sinus infection, flu, acid reflux, leg cramps and ear infections. It’s also used to help dissolve kidney stones, lower high blood pressure, and it’s also been shown to help with type 2 diabetes by improving insulin sensitivity. Even though vinegar is acidic, when we take apple cider vinegar it has an alkaline effect in our bodies. 

Turmeric:   The wide range of turmeric health benefits come mainly from its main ingredient, curcumin. This component of turmeric is highly therapeutic used mainly because of its immunity boosting and anti-oxidant properties. Turmeric has been used for many thousands of years in Chinese and Indian Ayurvedic medicine for conditions including heartburn, diarrhoea, stomach bloating, colds, fibromyalgia and depression. 

 I'd love you to join me in other places too!  

Why not sign up for my newsletter in my sidebar where I feature roundups and special offers  plus me FREE ebook. If you are new round here check out my 'About' and 'Getting Started' tabs up top. To buy nibbles you can also find me over at Wholeplus.  Day to day you can always find me in these places:

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The lemon water challenge!

I love lemon water....

I drink a hot mug (or few) of it every morning as soon as I wake up, then I tend to continue to drink it throughout the first few hours of the morning if I'm at home,  before I then switch to regular filtered water and then onto mint tea during the latter part of the day into the evening. 

I'm a sucker for a routine!! Can you tell :-)

There are three things I also know to be true:

  • hydrating and cleansing the body are two of the most important things you can do 
  • small habits are often the hardest to create and actually stick to since they often fool the brain as being insignificant compared to bigger habits.
  • everyone (clients, friends, family) who I have introduce to 'lemon water' have reported great results.

So.... it seemed only right to notch things up a gear and get the whole world involved, ok well let's not go too crazy but hey i'd love you guys to come along for the ride.

Starting on Monday August 11th I'll be hosting this challenge:

The 'rules' will be pretty simple... drink 1ltr of warm lemon water first thing in the morning before eating anything else.  

One litre I hear you say!?

Yes I know that sounds like a lot- and yes you might find yourself going to the loo a little more than normal to start with BUT it does work wonders, more so than 1 small mug of lemon water. Tried and tested you see. Hydrating the body is so crucial... not just for these hot summer days. I want to make sure you maximise the benefits.

All it really means is drinking two very large mugs full each morning (go and buy a special big mug if you only own small ones!) It is also best to drink it before you eat anything else in the morning, this will create maximum benefit in cleansing and detoxing the body and creating the optimal internal environment to take whatever your days throws at it. Also try and avoid drinking very cold or boiling water- anywhere from lukewarm to hot is fine. Simple use one small organic lemon (or a half a large one) per litre of water.

Put lemons on your weekly shopping list now!!

That's really all there is to it... you can eat whatever you want or would normally for the rest of the day. You may find that this little habit brings about other positive changes in your mindset and eating habits...embrace the change and see what happens!  I'll be here for you along the way.

The 'challenge' is totally free, i'll be throwing in some extra freebies for all those than join me, and i'll create a Facebook event in the next few days so we can all be in this together and share experiences...

But you know what...

The main thing about all of this is simply to try something new, create a new habit, break bad habits, change up your morning routine, kick your day off to a good start, create mindfulness. If you only manage 500ml at first that's cool, there is no pressure. The point is that you give it a go and give it your best...

So, who's up for the challenge??

More details to come shortly!


I'd love you to join me in other places too!  

Why not sign up for my newsletter in my sidebar where I feature roundups and special offers  plus me FREE ebook. If you are new round here check out my 'About' and 'Getting Started' tabs up top. To buy nibbles you can also find me over at Wholeplus.  Day to day you can always find me in these places:

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Coaching thoughts continued....'10 Tenets of Wellness'
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I am well aware that today should be a 'Mantra' but since Sunday crept passed me so softly and silently before I knew what was happening, I figured i'd transform today into a coaching thoughts post since we haven't had one of those in a while.

Then I have an awesome recipe post for you tomorrow....judging by my IG and Facebook, it's the most eagerly anticipated recipe i've posted...all that to come tomorrow!

I've been recently been reading Wellness Coaching for Lasting Lifestyle Change by Michael Arloskiit strikes such a chord with me that i've been highlighting so many parts and writing notes in all the margins. So many ideas and thoughts I hope to weave into my work with clients in the future. But for today I wanted to share with you Michael Arloski’s 10 Tenets of Wellness to see if they resonate with you also.

Which of those in the list do you need to work on more in your own lives? No. 4 and 10 are a biggies for me at the moment!


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Mantra for Monday no. 96
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I saw an idea for a 'permission slip' somewhere in the internet many moons ago, and it planted the idea in my mind. I recently thought back to it again in relation to my future coaching clients and their values and beliefs which may all to often be squashed beneath a pile of expectation. 

Today I want to give you permission to be you. 

What things would you like to give yourself permission for?


What is Mantra for Monday?

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A beautiful day
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I'm struggling to post recipes in a major way at the moment.... i have inspiration coming at me and out of me at all angles with so many recipes ready and waiting and so many more i want to cook up, but I don't seem to be able to channel any of it into blog posts as my time gets so caught up with my coaching courses, product development for the Real Food Source and pushing Wholeplus forward.

It's getting closer and closer to Christmas and I have so many ideas I still want to explore, ideas that have been bouncing away in the back of my mind for about a year but I haven't had the confidence to materialise.

So, i'm gonna do it!!! (even if it kills me!)

Now its time to put myself out there. It doesn't matter if i'm not perfect and it doesn't matter that I won't know everything. What does matter it that I know enough to help and inspire some people... even I can open the minds of a few to explore and think outside the box then I will be a very happy girl indeed. 

So, i'm finally writing an e-book and simultaneously crafting a seminar on the same theme. The ebook will be released in January; whilst personal wellness and health motivation is at the forefront of everyones mind. It will be based on 'fit-food' a collection of simple recipes for active people, with some old and some recipes never seen before on the blog, I will also include all my tips and tricks for speeding up the processes, simple heathy subs for all recipes and words of motivation thrown in for good measure. It will also be full of photography as most of you will already have seen that's a big deal for me on my blog.

Anyway, I digress, more on all that very soon as things begin to take shape!  But back to the title of this post.....

A beautiful day.

I have now tentatively begun my practice coaching sessions as part of my courses and  as part of that practice I am working with a friend to elevate her health and wellness and ultimately her self confidence. It's all about little steps and this first week had seen her achieve the goals she set out to do. Im so proud of her.

Part of my role has been to help keep her accountable to go for a run first thing every other morning.  On Friday, i'd had a late night the night before but knew i had to set my alarm early to text her before she left the house as we'd agreed. I didn't want too let her down.

Bleary eyed, I picked up my phone upon hearing the alarm sound and spent a few moments collating my thoughts. 

"it's going to be a beautiful day"

It was a moment of epiphany for me, that fully woke me out of my semi-slumber (that's my excuse for the rubbish typo in the message!). IT WAS ACTUALLY GOING TO BE A BEAUTIFUL DAY.....THE DAY COULD BE ANYTHING I WANTED IT TO BE. IT WAS DOWN TO ME TO CHOOSE THAT IT SHOULD BE BEAUTIFUL!

Sorry i just shouted that at you, it was just such a huge revelation for me since the first few moment on waking were filled with a chaos of mind chatter... how little sleep i'd had, how much I had to do, how was I going to fit it all in, berating myself for not writing blog posts..... blah blah bah. You know the score. We all do it from time to time. 

But as soon as I typed those all important words, my world was silenced and I knew they could be true. 

If it hadn't been for my friend, and her run and my accountability then I would never have had that opportunity to be grateful for that moment. Then to see her positivity come back at me just 30 minutes later simply sealed the deal.

I hope you choose to have a beautiful day too.

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P.s i promise I have some awesome recipes lined up for you next week.... please bear with me! Also if you are cool with the more 'motivation' and 'thought' related posts of late please let me know as I am conscious my blog is settling into a groove that is less focussed solely on the recipes than in months past and I'd love to know what people genuinely felt about that?

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Mantra for Monday no. 94

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As part of my coaching courses I have begun reading lots of books in and around the subject. Part of my tactic in ‘how i gained an extra day in the week’ was to spend the first hour or so upon waking every morning absorbed in a book.

This is my current book of choice and for me it really sums up so many important aspects of what I hope to offer through wellness coaching in months to come. There was one passage in particular that resonated with me. The imagery it formed in my mind was so powerful I wanted to share it with you today in it's unabridged glory. 

This is what I hope to bring to my own journey and offer to the journeys of many others who may choose to take steps with me by their side.

What is Mantra for Monday? 

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Values and Beliefs
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Over the last week or so I have been launching myself  more fully into my course with The Coaching Academy.  The Integrative Nutrition course had a ‘week off' last week between modules 5 and 6 to allow for catch up time and so I took the opportunity to immerse myself in my first module of ‘Life Coaching’.

Values and Beliefs.

Here are a few of my takeaway notes on the topic:

• A limiting belief is a negative belief about oneself.

•  A belief is just a thought you think over and over again- so make it a positive one- it takes no more effort than a negative one!

• We have on average 80,000 thoughts a day. Of these, 75% of our thoughts are actually negative.

• You have almost the exact same thoughts each day- very few new thoughts, so take the time to set the standard and reframe your negative thoughts into positive ones.

• Your brain does not recognize the negative, for example if you tell yourself ‘I must not fail’ all the brain hears is ‘fail’.

You can see how important this realm of personal psychology is, and it spoke to me on many levels. Self-confidence and therefore limiting beliefs has always been hot on my heals so I am eager to engage some of these techniques.


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This was a little extract from one of the pages in the workbook, simply breaking down and challenging those limiting briefs. 

My Mantra for Monday this week was also related to this topic since the study made me question where I am now and what else I am doing to help myself. The influence of others can have a huge positive impact and a direct association with your own values, beliefs and positive mindset. Choose your comrades wisely!


jo hodsoncoachingComment
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