I've been thinking about alignment of vision, values and purpose this week. How do these three things work together to make life what it is, and help improve our life, and the lives of those around us? I'd love to hear what your thoughts are on this. Let me know in the comments.
As a busy professional woman, you're constantly seeking ways to enhance your energy, look your best, and maintain your peace of mind amidst the demands of life. Perhaps you've tried different diets, fitness regimes, or skincare routines, only to find they offer temporary fixes or address just one piece of the puzzle. What if I told you that true, sustainable well-being comes from an integrated, holistic approach?
In this episode, I describe ways in which our systems work together, and why looking at our minds, bodies, and skin as a holistic system, rather than just working on one element at a time is really beneficial.
I'd love to hear in the comments how you're making holistic health work for you?
Recharge in Minutes: 5 Self-Care Tools for Busy Women
1. The Power of a Pause: Mindful Breathing (5 minutes)
2. Hydration Hero: Fuel Your Body (2 minutes)
3. Move Your Body: Micro-Movements (5-10 minutes)
4. Sensory Delight: Engage Your Senses (2 minutes)
5. Digital Detox: Unplug and Recharge (5-10 minutes)
Which of these tools will you try today?
So why can vegan protein powder be such a good option? I've realised that vegan protein powder, particularly a good clean one, can be great for us, even when we aren't necessarily eating a fully vegan or plant based diet. There's a few reasons for this, which centre around how they can be easier to digest, that they can have a complete amino acid profile, and they overall can contribute other nutritional benefits.
There's a big myth as well that plant based protein powders don't often have a full amino acid profile, and this isn't necessarily true. When a plant based protein is sourced from a variety of plants, such as pea, rice and cranberry, it can have a complete profile.
If you'd like to do some further reading, here's a few references:
References:
[1] Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020). Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients, 12(12), 3704. https://doi.org/10.3390/nu12123704(Discusses digestibility and quality of plant proteins)
[2] Sicherer, S. H., & Sampson, H. A. (2018). Food allergy: A review and update on epidemiology, pathogenesis, diagnosis, prevention, and management. Journal of Allergy and Clinical Immunology, 141(1), 41–58.https://doi.org/10.1016/j.jaci.2017.11.003 (Covers common food allergens, including milk)
[3] Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu10121841 (Touches upon nutrient profiles of plant-based sources)
[4] Gorissen, S. H. M., Crombag, J. J. R., Senden, J. M. G., Waterval, W. A. H., Bierau, J., Verdijk, L. B., & van Loon, L. J. C. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates.Amino Acids, 50(12), 1685–1695. https://doi.org/10.1007/s00726-018-2640-5 (Details amino acid profiles of various plant proteins)
[5] Banaszek, A., Townsend, J. R., Bender, D., Vantrease, W. C., Marshall, A. C., & Johnson, K. D. (2019). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel, Switzerland), 7(1), 12. https://doi.org/10.3390/sports7010012 (Compares effects of whey vs. pea protein on muscle adaptations, finding similar results)
[6] Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992. https://doi.org/10.1126/science.aaq0216 (Comprehensive study on the environmental impacts of different food products)
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or supplement routine.
If you'd like to purchase the protein powders I love and use, you can purchase them online: https://www.arbonne.com/au/en/shop-all/nutrition/protein/c/protein
In this episode we delve into living a strong, healthy, glowing, vibrant life with Laura Petrie, Counsellor and Coach. Laura offers some real actionable insights into how to improve and grow, and also make our lives better. The insights around setting goals, making progress, keeping ourselves accountable, and then reflecting are truly valuable.
Laura can be contacted via her website, or Instagram.
If you feel the call to invest in yourself, Laura is also running a retreat in Trentham, 30 May-2 June 2025. You can register for the waitlist online.
In this episode, I interview Jacki Deering from Turning Point Yoga with Jacki about why she loves outdoor adventures, and the the importance of connection.
Similarly to myself, Jacki shares a love of the outdoors and loves outdoor fitness and health, teaching outdoor yoga classes. Jacki is also big on connection, and living seasonally, both of which are great for our health and mental health. These are topics that we dig into throughout this chat.
You can follow Jacki on her website, Facebook or Instagram.
And
In today's digital age, free fitness and nutrition plans are abundant. YouTube workouts, TikTok trends, and endless articles promising rapid results are just a click away. But are these "free" resources truly the best path to achieving your health and wellness goals? Hiring a coach may be a great investment in your health in 2025.
However, the world of health and wellness is overflowing with advice. But finding the right guidance, the coach who truly gets you, can feel like searching for a needle in a haystack.
You see, while certifications and qualifications are important, there's an undeniable power in choosing a coach who has walked a similar path. A coach who understands the unique struggles women face – juggling careers, families, and the relentless pressure to "have it all" – while navigating the complexities of body image, self-doubt, and the constant pursuit of that elusive "perfect" life.
I'd love to help you on your journey, and I'm definitely not a stick figure ,but I know what it's like to be a super busy woman, trying to do it all, and I really feel I can help women in this boat on their way to a strong body, healthy mind, and glowing skin.
I can be contacted via www.sgdbodybeauty.com
Do you sometimes feel like the week is a little bit of a scramble? These 5 techniques will really help you nail the week, and feel calmer throughout.
If you'd like to access my online class library, you can choose from a range of classes online.
As a health and wellness coach, I get asked a lot about intermittent fasting (IF). It's the hot new trend, but is it all it's cracked up to be? Let's break down the pros and cons to see if IF is right for you.
I've also got a blog post up on this topic as well, if you wanted to check this out.
Feeling stressed, foggy-headed, and overwhelmed? You're not alone. In our fast-paced world, mental clarity and emotional well-being often take a backseat. But what if there was a natural remedy with roots in ancient medicine that could help? Enter ashwagandha, an adaptogenic herb with a growing reputation for its positive impact on mental health.
Sources:
Movement is great for our bodies as we move into the colder months here in Australia. Keeping our body moving helps improve our energy levels, and can affect a whole range of systems in our body, including our gut, metabolism, and our mind, and can also help to build a more resilient body.
If you're looking for additional help staying active over winter, I'd love to help.
If you're looking for nutritional support, I'd also love to help.
If you're looking for some light reading, here's a few references that may be useful.
Babaei, P & Azari, HB 2022, ‘Exercise Training Improves Memory Performance in Older Adults: A Narrative Review of Evidence and Possible Mechanisms’, ProQuest, vol. 15, no. 771553. Carabotti, M, Scirocco, A, Maselli, MA & Severi, C 2015, ‘The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems’, Annals of gastroenterology, vol. 28, Hellenic Society of Gastroenterology, no. 2, pp. 203–209. Cleveland Clinic 2022, Vagus Nerve: Gastroparesis, Vagus Nerve Stimulation & Syncope, Cleveland Clinic, viewed 28 April 2024, <https://my.clevelandclinic.org/health/body/22279-vagus-nerve>. De Leon, A 2022, Does yoga really stimulate the vagus nerve? Here’s what the science says, livescience.com, viewed 28 April 2024, <https://www.livescience.com/does-yoga-stimulate-the-vagus-nerve>. Hargreaves, M & Spriet, LL 2018, ‘Exercise Metabolism: Fuels for the Fire’, Cold Spring Harbor Perspectives in Medicine, vol. 8, no. 8, p. a029744, viewed 30 March 2020, <http://perspectivesinmedicine.cshlp.org/content/8/8/a029744>. Koutouratsas, T, Philippou, A, Kolios, G, Koutsilieris, M & Gazouli, M 2021, ‘Role of exercise in preventing and restoring gut dysbiosis in patients with inflammatory bowel diseases: A review’, World Journal of Gastroenterology, vol. 27, no. 30, pp. 5037–5046. McGonigal, K 2020, Five Surprising Ways Exercise Changes Your Brain, Greater Good. Office of the Deputy Chief of Staff United States Army n.d., ARD: Five Dimensions of Personal Readiness, www.armyresilience.army.mil, viewed 28 April 2024, <https://www.armyresilience.army.mil/ard/R2/Five-Dimensions-of-Personal-Readiness.html#:~:text=Resilience%20drives%20personal%20readiness%2C%20and>. Royes, LFF 2020, ‘Cross-talk between gut and brain elicited by physical exercise’, Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease, vol. 1866, no. 10, p. 165877, viewed 29 July 2022, <https://www.sciencedirect.com/science/article/pii/S0925443920302258>. Thyfault, JP & Bergouignan, A 2020, ‘Exercise and metabolic health: beyond skeletal muscle’, Diabetologia, vol. 63, no. 8, pp. 1464–1474. UCLA Health 2018, The Link Between Exercise and Mental Health, www.uclahealth.org, viewed 28 April 2024, <https://www.uclahealth.org/news/the-link-between-exercise-and-mental-health>.
How do you look after yourself when travelling? Health can be so important to allow us to enjoy our travel, whether that be for work or pleasure. In this episode, I run through a few things that I think are great for helping us to stay on track with our health while we're travelling, including nutrition, movement, and sleep.
A few things I mentioned during this episode are listed below.
In this episode, I interview Justin Frandson, a renowned Performance Coach and the founder of Athleticism.com and EMFRock.com. With over a decade of experience in the field, Justin is a leading expert in the connection between human performance and the environment.
As a Performance Coach, Justin became interested in the impact of environmental factors on athletic performance after noticing that many of his athletes were breaking down due to the effects of wearable technology. In response to this, he looked to nature for solutions to the man-made EMF challenge.
We talk about how EMF and various environmental stressors can affect our health, sleep, the gut brain axis, and many different elements of human health.
Books mentioned:
The Invisible Rainbow, by Arthur Firstenburg.
Justin also mentions his MCT supplement and Grounding Bags, both of which are available online at these links.
For other supplements, I also use and recommend the Arbonne nutrition range.
Confession time: Did your healthy routine go the way of the holiday decorations? We've all been there. The post-holiday slump is real, but before you drown your guilt in leftover cookies, let's shift the narrative. Instead of seeing January as a pressure cooker for drastic transformations, let's focus on mindset shifts that make sustainable change feel less like a battle and more like a beautiful waltz with your well-being.
So, forget the January pressure cooker. Let’s reimagine resolutions as a journey of rediscovery, fueled by a positive mindset and small, joyful steps. With kindness, curiosity, and a dash of glitter, you’ll be waltzing towards a healthier, happier you in no time with these tips for mastering our mindset for healthy habits. Remember, this isn’t just about January; it’s about making choices that nourish your whole year. If you’re looking for 30 days to new habits, with accountability, why not jump on our 30 day program, or jump on my nutrition program?
Now, tell us in the comments: What small, joyful steps will you take towards your healthiest self in 2024? Let’s support each other on this journey!
Are healthy habits something that's on your list for January? If so, a month can be a great time to start your year off on the right foot. Many people think that 30 days is needed to form a habit, but that's not always true, it may be more or less, but ultimately it's a nice little block of time that we can use to our advantage, as the year is neatly stacked into months. Community is also a big thing with creating new habits, and I'd love to have you on board with my community in January, or whenever you're listening to this, to help create some really healthy habits.
Nutrition and supplements: https://www.arbonne.com/au/en/arb/sarahdowersgdbeauty/shop-all/nutrition/30-days-to-healthy-living/c/30DaysToHealthyLiving
I often get asked what the connection is between health and exercise and the skin. As a lot of you would know, I offer health and wellness coaching and personal training, as well as makeup and beauty services. A lot of people don't get that these things are connected. I definitely think they are connected, and in this solo episode, I'm diving into some of the connections between these two areas. Come with me, as we uncover the connection between exercise and moving our body and skin health.
I've included a few references below for those that would like to delve into this in more detail:
Carley Weissert is a women's health and empowerment coach based in Pittsburgh, Pennsylvania. She helps women really land in their own truth and power.
Hi! I’m Carley, a self-proclaimed growth seeker, hype-girl, and empowerment coach helping women like you create lives you just can’t get enough of.
I’m the woman who stands with you at the edge of the pool, jumps in first to show you the water actually feels fucking amazing after the shock of it wears off, and then cheers you on until you’re ready to dive in yourself.
I’m the woman who’s walking next to you on a path so dark you can’t see, holding your hand in one of mine and a flashlight in the other, shining light so you can see just enough to make out the next right step.
I’m the woman committed to guiding you to your own personal truth, helping you lift the heavy shit that’s piled on top of it, dig through dusty boxes. of bullshit, and bring that juicy, sparkly, magnetic version of you out into the light where she belongs.
Using a unique blend of both somatic and mindset techniques and tools, I'm here to help you stop abandoning yourself, find your voice, and start living your truth, whatever that is. I trust fully that YOU know what's best for you--I simply give you the space, time, and attention to discover it.If you’re ready to listen to your whispers and start to create a life you can’t get enough of, let’s connect. Schedule a complimentary connection call with me to see if coaching is right for you!
https://bit.ly/complimentaryconnectioncall
If you want more, Carley can be contacted online at her website: carleyweissert.com or on Instagram. She has a group program coming up at the time of recording, for women who want more, so if you want more, this would be well worth checking out.
If you've got any questions or you'd like to know more about empowerment, please reach out to either myself or Carley.
Lyndi is an Empowerment Coach who lives in an incredible little mountain town in BC, Canada. She has been there for the last ten years and lives with her partner and two rescue pups (an old gal and a young guy), in a community filled with so much passion and heart and a true sense of community. Things like snowmobiling, snowboarding, mountain biking, outdoor adventures and lake side camping are basically at her back door.
After spending the bigger half of the last decade working three jobs; serving, teaching yoga and managing a yoga studio, she started to be unable to shake the dull, exhausted and even resentful feelings that came with being over committed, tired and burnt out.
Over the past few years, Lyndi's personal healing tool kit has expanded beyond yoga and adventure. As she set out to make some significant steps in her own healing journey, she brought more focus to somatics with things such as EFT tapping & breathwork techniques. In short, it changed her life.
As the impact grew in her own life, so did the desire to share what she was learning and experiencing. She is now on a mission to teach and hold space for others to use tools and practices that help them find the answers within to create an intentionally aligned and beautiful life.
It's all about amplifying the little things - because, let’s be real - they are the big things!
You can find Lyndi on Instagram: @lyndi.connected
In this episode, I chat with Michelle Larson, who is a holistic practitioner, and energy healer based in Minnesota, USA. Michelle is an Intuitive Healer & Holistic Practitioner who specializes in customized care for families & pets. Using her unique process she guides her clients into alignment with their higher self and greater purpose. Michelle’s clients experience deep layers of spiritual and physical healing.
We talk about all things energy levels, muscle health, clean skincare and clean products, and keeping your body healthy, keeping your mind and emotions healthy. I know many of us, myself included, who have science backgrounds have been a bit skeptical about energy healing and similar things. However, I've noticed that quite a few of the things that practitioners such as Michelle work on, do have a basis around things like the Gut Brain Axis, which I spoke about in one of my earlier podcasts. Michelle also helps people detox their bodies and look at clean alternatives using a good, better, best philosophy, which is something close to my own heart, with the clean skincare range that I use and recommend to my clients.
Books we mentioned: Louise Hay: Heal Your Body, and Louise Hay: Heal Your Mind.
Instagram: @michellemarielarson
Connection and relationships are so vital for our wellbeing, and I wanted to dive more into this topic, as it has such a massive impact in our lives. In this episode of the podcast, I interview Caitlin Lili, a relationship coach, certified breathwork facilitator, and mom of 2 based in Los Angeles. In Caitlin's own words: "I teach women + couples how to communicate vulnerably so they can experience deeper connection and sex that goes from “do we have to?” to “WHEN CAN WE?!” Why? Because I got married at 22 and divorced 10 years later. My marriage was filled with the silent treatment for weeks on end, an utter inability to say what I wanted in bed (or anywhere), and deer-in-headlights when it came to vulnerable expression. After we divorced, I decided "I can't do relationships that way ever again"!! Just a few weeks after our separation in 2019, I dove deep into my own personal development. I have invested tens of thousands of dollars and countless hours working on myself so that I can hold anything you bring. Sex, intimacy, and communication are now my favorite things of all time to work on with my clients! I offer 1:1 coaching for: -Couples who have a desire to deepen their connection, intimacy, learn new communication tools, work on setting loving boundaries in their relationship, and go from “do we have to” to “WHEN CAN WE” sex! -Women who are coupled and want support with the all of the above but would like to do this work solo -Single women who are actively dating and desire support around communication, dating and entering new, healthy relationships I have supported dozens of women in creating radically different relationship dynamics where they (and their partner) feels heard, loved, understood, turned on, and met! I am a master space holder who will meet you with the utmost amount of love and approval. I guarantee you will experience deep transformation in my field. I can’t wait to connect with you!". And just for listeners of the Strong, Healthy, and Glowing podcast, Caitlin is offering $200 off her group program, "Done Dating", using code SGDBEAUTY at https://caitlinlili.my.canva.site/donedating You can also connect with Caitlin on Instagram: https://instagram.com/iamcaitlinlili #relationships #wellbeing #datingcoach #dating #healthyrelationships