Add exercise to your daily routine – get healthy and fit


We all know we need to exercise regularly but you’d be surprised just how little effort we need to get our quota of movement.

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Daz 🙂

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Don’t miss future posts – blog moving

Blog moving

Blog moving

I’ve only gone and got myself a .com! So new posts will be going on over there. Please pop over to

and subscribe so you don’t miss a thing 🙂

Daz 🙂

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Health coach course progress

I started a Health Coach course with the Institute of Integrative Nutrition in February, it’s a year-long course and we’ve just had our first (of four) exams. I’m happy to say I passed! You get up to 2 attempts and the first one gave me a score of 97% which is pretty damn good so I thought I’d use the 2nd attempt option too to see if I could improve and I did, 100 lovely percent!

I love the IIN course, it doesn’t just look at nutrition in the traditional sense of the word, it also teaches you about how things like relationships, career, spiritual practice etc can also affect a person’s health, not just what they eat and what (if any) exercise they do. It also teaches you up to 100 dietary theories so you’re well equipped to help people achieve the health they desire.

If you want to know more about the course or if you’re interested in becoming a health coach yourself and maybe changing career, post a comment. Just mentioning my name with IIN gets you money reduced from the course cost, I’ll be happy to discuss it further with you.

Interested in becoming a health coach? Have a look at the following link….

Happy health everyone 🙂

Daz 🙂

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What to do when you lose that gym motivation


I’m pretty sure that anyone who goes to the gym on a regular basis has lost that desire, that motivation to go there. It may be for a few days, a few weeks or even a month or two. So what can we do to get our gym mojo back? I’ve been there, got the t-shirt, taken the photos and come right back again. I think one of the main things to do is not to beat ourselves up over it, we can all be amazingly self-critical and that will only make us feel worse. Try to keep your thoughts positive, try to find a focus that will help your motivation to begin going again return. Look at what you’ve achieved while you’ve been going there regularly, remember how good you feel (besides the absolute tiredness lol) when you’ve done your workout, changed and you’re walking out of the gym feeling good about yourself. Think about how much good you’re doing your body, how much you’re building a healthy heart and lungs as well as pumping your lymphatic system to help rid your body of accumulated toxins.

Working out doesn’t just do your body good, it does your mind good too. When we exercise, we release endorphins which are the feel-good chemicals so not only are you creating a healthier body, you are helping to rid the mind of those negative feelings and emotions.

So get out there, get to the gym and feel great or even better, go do some exercise in the open air to feel even better! But please, don’t beat yourself up if you realise you haven’t been for a week or two, we all have those times when we may be mega busy at work or we simply can’t motivate ourselves to go and workout, I’m especially guilty of that at times, but learn from it, be kind to yourself and ease yourself back into a regular routine of going and moving your body, get those endorphins flowing, get the air into your lungs, get the body sweating and feel awesome! The health benefits of exercise are numerous, go get em!

Daz 🙂

Get your body moving and feel happy!

Get your body moving and feel happy!

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How to survive Easter and stay healthy

Easter doesn't have to be about the chocolate

Easter doesn’t have to be about the chocolate

So Easter is upon us, the time of holidays, religion and of course, chocolate…… lots and lots of chocolate! But is it a time of being unhealthy? Do we HAVE to have that chocolate? No and of course, no. I think the biggest thing about Easter is the social expectations that chocolate eggs of all shapes and sizes will be consumed en-masse but this doesn’t have to be the case. How about substituting the chocolate for much more healthier options such as dates or ripe sweet fruit. How about de-stoning some medjool dates, putting them into a food processor together with some cacao (cocoa) powder then rolling the mixture into small balls and finishing off by rolling them in some oats, putting them in the fridge for a while and voila, you have a healthy, sweet snack you can replace the chocolate with. If you MUST have some chocolate though, why not make it dark chocolate which is purer and a little less fattening.

But really, why should we feel the need to consume the chocolate anyway? Social pressure? Childhood memories? Tradition? Why not break those traditions and rather than fitting in with people, fit out instead. Be unique, be your own person and break that social mould. How about getting out in the sun (if we have any) and just enjoying the day with friends, with family, with yourself and nature. Go for a jog, go to the gym, go out somewhere nice. It doesn’t always have to be about the chocolate. Nothing wrong with a bit of chocolate now and again but, and I’ve done this myself in the past, not going through a whole planet-sized chocolate egg in one sitting together with all the goodies that came with it.

Planet easter egg

Bottom line is, you don’t HAVE to adhere to the convention, stay healthy, be happy and step away from the chocolatey goodness and if you must, make it a small amount. We all need a treat now and again but it doesn’t have to be a treat bigger than our head.

Daz 🙂

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Ch ch ch Chia Seed love

Chia seeds….. tiny little seed that looks like it couldn’t do anyone any benefit but oh how wrong that is.

Chia seed goodness

Chia seed goodness

Chia seeds a little powerhouse of goodness! They were an important crop for the Aztecs and it’s said that they had chia seeds to give them long lasting energy when hunting, travelling etc. They were largely unknown but modern society until around 30 years ago and since then they have gained popularity. Many people will think of the ch ch ch chia pet adverts when thinking about chia seeds but they are so much more than a decorative pet. Just looking at the stats, 2 tablespoons of them will provide you with around 11g of dietary fibre, they’re packed with Omega-3 fatty acids which are important for brain health, they are a good source of phosphorus which the body uses to make protein to help cell and tissue repair and growth, they contain tryptophan which helps regulate appetite, sleep and can help improve your mood.

Another little trick these tiny guys do is to secrete a gel when they get wet. I personally use this to make a chia seed drink but freshly squeezing some oranges (you can use shop bought OJ but fresh is always best) then adding 2-3 tablespoons of chia seeds and string for a while. After 5-10 minutes you have quite a gloopy orange juice (chia seeds don’t really taste of anything) that is filling, mega nutritious and also very good as cleaning your intestinal system out of impacted food. Keeping our gut healthy is as important as the rest of the body. It’s said that the primary cause of a lowered immune system could be the health of your gut.

So try some teeny tiny chia seeds, try adding them to your diet, make drinks out of them, add them to smoothies, add them to juices after you’ve juiced or even sprinkle them onto salads. However you add them to your diet, you’ll be glad you did.

Daz 🙂

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Don’t delay….. start TODAY!

Don't put things off, start today!

Don’t put things off, start today!

I’m sure we’ve all done it. We’ve all decided to “go healthy” or “go on a diet” and most times we say to ourselves “I’ll start on Monday” then systematically devour pretty much everything in the house that’s bad for us, go get take-out, eat chocolate even if normally you’re not bothered about chocolate. I’ve been there many times, I’m not even that interested in chocolate but there I used to be on a weekend, buying tons of the stuff because going on a diet was to be such a restricting, horrible time and maybe the memory of that chocobinge may keep me going through the coming hell.

Yes we’ve all done it and yes we all know it’s complete BS. It’s like saying you’re going to start driving carefully, safely and perfectly on Monday but before then I’m going to be driving insanely fast and dangerously, endangering others, between now and the moment I wake on Monday morning. You just don’t do it do you, then why do we all do it to ourselves with diet? Why do we have to wait a few days and “start on Monday”? Surely if you’ve made the decision to become healthier, lose some weight and feel much better then we should want to do it right now because we’re excited about it. If you decide to go and buy a new tv, new car or anything sparkling and lovely, you get excited about it don’t you? You want it right now don’t you. So why delay your lifestyle change and even dread doing it? Changing lifestyle, becoming healthier and losing weight is something most of us would love to do, we would love to be happier, lighter, have more energy but the trouble is most of us don’t want to be in this for the long-haul, we, and I include myself in this, want it to happen pretty much overnight. We want to go to bed sluggish, overweight, bad health, and wake up the next day without any of that. This simply isn’t going to happen though but if you commit yourself to making those changes, get excited about how your body and mind is going to change and actually enjoy the new lifestyle, then it is not only going to make the process much much easier, but it’s also going to get you healthier because you’re looking forward to the process instead of dreading it.

Don’t focus on the “oh I’m not going to enjoy this”, focus on the reactions from others in a few weeks or a couple of months when you start getting the “oh wow you’ve lost weight” or “you look amazing, your skin is glowing” or “you look so much happier….. and slimmer!!!”. Keeping those moments, which will inevitably happen, in your mind will help to keep you going through the first 2-3 weeks of the lifestyle change as these are normally the hardest phase in the amazing change you’re embarking on.

Start off slow, begin adding the healthier foods into your diet and eat plenty of them, the fruits, the more veggies on your plate, the leafy greens such as spinach. Over time these will begin to crowd-out the less healthy foods and you’ll start to feel and see the difference. Within 2-3 weeks you’ll look at what you’re eating in a day and realise how different it is to when you began this journey, how much colour there is on the plate from the greens, the reds and everything in between. And also how you’re beginning to snack on fruit rather than popping to the vending machine mid-morning. And one of the most important things is water! Water helps flush out the toxins as they are released from your body’s processes, it helps lubricate our joints, helps you think clearly and it also helps take those dreaded hunger pangs away. There are guidelines about how much water you should be drinking according to your weight etc etc but a good rule of thumb is to be drinking at least 2 litres (4 pints) a day. This is probably much more than most are drinking right now so even getting to 2 litres is going to be such a massive change and your body will thank you for it SO very much 🙂

So don’t put things off, don’t delay, START TODAY!

Daz 🙂

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