Hi Reader

Working in the fitness industry and enjoying working out a lot of people think that movement comes easy for me and I’m always motivated. Today I want to let you know I’m just like you there’s times where everything clicks but other times I really struggle with motivation.

This usually happens when there’s a change, the change in weather and day light along with the kid’s hockey season starting have kicked my ass when it comes to motivation.

Last week I talked to my Triathlon coach, and we talked about pulling back my workouts so I know I can fit them in and making it easier to complete therefore rebuilding my motivation.

I think it’s working, well it's early days but I'll take it.

Eat more minimally processed foods

Last week I introduced you to the concept of nutritional skills rather than ridged food rules and food plans. If you missed last week have a read here:​

Nutritional skill “Eat more minimally Processed foods” to me feels like a big rock when it comes to nutrition. Which is why I this week I wanted to go deeper into this one.

Often called whole foods include foods that are almost completely unchanged e.g. fresh fruit & vegetables, fresh fish or they can be slightly changed like pasteurised milk and cold pressed oils.

Minimally processed foods are rich in nutrients like vitamins, minerals, fibre.

They are much more nutrient dense foods that add value and will help support your overall health and well-being.

We say minimally processed instead of “whole food” because some processing isn’t a “bad thing” e.g. cold pressed oils like olive oil, whole grains often require cooking.

You may also need shortcuts of convivence that foods like frozen, canned or prebagged fruit and vegetables give us.

There’s a continuum from minimally processed too ultra processed.

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When buying food, reading labels carefully (if you’re not doing this already),................

...................you want to be able to recognise all the names of the ingredients this will indicate less levels of processing.

Lastly remember the goal is to think choosing foods that add value to your health not to “eat clean”.

AND as always remember we're not looking for 100% perfection.

Movement of the Week - Toe Lifts

We're sticking with the feet again this week. Our toes are like our fingers but for our feet. They're there to provide stability and support for the foot. But unfortunately we spend lots of time in shoes and the toes have become rigid and don't more independently like they're designed to.

If you haven't tried Toe Lifts before I suggest you do this movement seated to make it a little easier.

This can be tough to start but keep trying it too me about 12 months to move my left toes independently.

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With Love!

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PS [If you enjoyed this email, or found it valuable, please let me know by responding to this email and if you have a friend who could benefit from this forward on to them.]

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