Holly Wyer Health Coach

Don’t underestimate how major a role ENVIRONMENT plays in your daily behaviours and habits!

In fact, most of the people you look at and assume are just way more disciplined than you are probably aren’t!

It’s not that you lack willpower and they have loads of it.

A huge part is that those people don’t expose themselves to the things that tempt you as much as you do.

Think about it…

🍬If you had a bowl of sweets in the middle of your kitchen and you walked past that bowl several times a day, you would be extremely likely to want to pick at the bowl of sweets all day.

You’d find it hard to avoid it!

But if those sweets were in a cupboard that you couldn’t easily reach in a room you don’t often go in, or better still, weren’t even in your house at all….

You wouldn’t even give the sweets a thought!

So…

💭Have a think about some of the things that trip you up time and time again when you’re trying hard to work on your health.

❓Could you make life a bit easier for yourself and set up your environment better?

❓Could you remove some of the food you’re trying to eat less of from your house or even make it less convenient to access it?

❓Could you gain the support of the people you surround yourself with so that they support and encourage you instead of try to tempt you the other way?

❓Could you plan better so there’s less thinking involved during the days when you’re busy and would usually go for a more convenient option?

Let me know what you’re biggest struggle is when trying to work on your health 👇🏻

I have to say I am enjoying this slower pace of life right now. 💕⁣
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I know this isn’t the case for everyone and you essential workers are keeping the world turning right now so thank you 🙏🏻 ⁣
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But for the first time in as long as I can remember I am actually allowing myself to slow down a bit and stop making myself be ‘busy’ ALL of the time! 🧘🏼‍♀️ ⁣
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I’ve always prided myself in being an ‘achiever’ and constantly feel the need to be pushing myself, multitasking and working towards the next big goal. ⁣
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But right now I’m just allowing myself to do way more ‘being’ than ‘doing’ and it feels really nice. 🤍⁣
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I’ve seen a lot of posts going around saying that if you don’t come out of this lockdown period with a new skill, a new business or your ‘bikini body’ then you have lacked discipline 🙄 ⁣
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And I just want to say that if you’re feeling that pressure to release it. ⁣
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• If you’re struggling to adapt to this new way of life and are just taking it day by day and doing your best to keep sane then well done! 👏🏻⁣
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• If you are feeling massively re-motivated and are in full on productive mode then fantastic!! 👏🏻⁣
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We are all different and there should be no pressure for this current situation to look a certain way for anyone. ⁣
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As my other half has said a lot recently, I think a lot of people are re-evaluating what’s important to them at the moment which is amazing. ⁣
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So...⁣
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You may come out of lockdown with a new business, a new skill or rock hard abs...⁣
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..or you may develop deeper connections with your kids or loved ones, have a new found love of baking or simply have realised you don’t need to be ‘on’ all of the time. ⁣
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Whichever it is for you, trust that you’re doing it right 💕 @ Coventry, United Kingdom

👩‍🍳 Made these little beauties with Lola today and they're a delicious and pretty healthy treat to whip up with the kiddies using ingredients you've hopefully got in the cupboards...⁣
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𝐂𝐡𝐨𝐜 𝐜𝐡𝐢𝐩 𝐛𝐚𝐧𝐚𝐧𝐚 & 𝐩𝐞𝐚𝐧𝐮𝐭 𝐛𝐮𝐭𝐭𝐞𝐫 𝐨𝐚𝐭 𝐛𝐚𝐫𝐬⁣
⁣
> 200g oats (I used thick cut oats and blitzed 1/2 of them in a food processor for a few seconds and 1/2 as they were - not essential)⁣
> 1/2 tsp salt⁣
> 1 tsp baking powder⁣
> 1 tsp cinnamon⁣
> 2 tsp vanilla extract⁣
> 1 large egg⁣
> 120ml milk of choice⁣
> 2 tbsp honey⁣
> 80g runny peanut butter (smooth or crunchy - I used Pip & Nut crunchy)⁣
> 2 ripe medium/ large bananas, mashed⁣
> 100g dark choc chips⁣
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𝐌𝐞𝐭𝐡𝐨𝐝:⁣
- Preheat oven to Gas 4/ 170 degrees and line a small roasting tin with baking paper.⁣
- Add all dry ingredients to a bowl, stir well.⁣
- Add in the whisked egg, milk, honey, vanilla and combine.⁣
- Add in the mashed banana and peanut butter and stir again.⁣
- Finally stir in the chocolate chips.⁣
- Pour mixture onto the baking paper and cook for approx 30 minutes or until a sharp knife comes out clean from the centre.⁣
- Allow to cool on a wire rack then cut into small snack-sized bars.⁣
- Enjoy!!

Due to the Coronavirus 🦠 keeping us all cozy in our homes...

My live workshop is now going ONLINE! ☺️

I am so excited about sharing this information with everyone that I didn’t want to just cancel it altogether and as we are blessed with the World Wide Web 🖥 I thought why not take this online?

This also means that anyone who lives further away and couldn’t make it to Coventry...

OR

Anyone who couldn’t make it live...

Can still access this training!

I would love to for as many as possible to attend the workshop live so you can ask questions and get involved but there will be a replay recording for anyone who can’t do so or wants to re-watch the information.

To find out more or book your place, click the link below.

www.hollywyer.com/workshop

Any questions, just shoot me a message and I’d be happy to answer them 🥰

Not another post about the C word! 🦠 ⁣
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But as this is the hot topic right now, I want to give you a few tips around your health…🍏 ⁣
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Firstly, if you’re feeling the tension around this at the moment due to the unknown (or the lack of loo roll) then this will be causing an increase in cortisol levels in your blood. ⁣
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This obviously isn’t ideal. We only really want cortisol for when we’re in immediate danger 🏃🏼‍♀️and to get us up in the mornings rather than it being constantly there throughout the day.⁣
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Whenever you’re feeling tense try a few minutes of deep breathing to calm down your nervous system and chill you out again. 🧘🏼‍♀️ ⁣
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Tip #2 is don’t start living off pasta just because everyone else is suddenly stockpiling it! 🍝 ⁣
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Now is the time to focus on giving your body nourishing, healthy foods that will boost your immune system and not make you feel rubbish. 🥗🥦🥑🍓🍋🧄⁣
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Sugar and refined carbs are actually known to lower your immune system so try not to turn to all the sweet snacks and stodgy foods.🍩⁣
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Instead, try the yummy immunity-boosting smoothie recipe I shared yesterday! 🥤⁣
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Tip #3 is do some exercise! This will boost your mood, boost your immune system and lower stress levels! 🤸🏼‍♀️⁣
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Winner Winner! ⁣

𝐈𝐦𝐦𝐮𝐧𝐞 𝐁𝐨𝐨𝐬𝐭𝐢𝐧𝐠 𝐒𝐦𝐨𝐨𝐭𝐡𝐢𝐞…⁣
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🥛 𝟐𝟓𝟎𝐦𝐥 𝐦𝐢𝐥𝐤 𝐨𝐟 𝐜𝐡𝐨𝐢𝐜𝐞 (I used Coconut milk)⁣
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🥦 𝟏 𝐬𝐜𝐨𝐨𝐩 𝐨𝐟 𝐠𝐫𝐞𝐞𝐧𝐬 𝐩𝐨𝐰𝐝𝐞𝐫 (I use the Arbonne one which I get from my friend but you can buy similar on Amazon too) - 𝘕𝘰𝘸 𝘪𝘴 𝘢 𝘨𝘳𝘦𝘢𝘵 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘨𝘦𝘵 𝘺𝘰𝘶𝘳 𝘨𝘳𝘦𝘦𝘯𝘴 𝘪𝘯 𝘢𝘯𝘥 𝘪𝘯 𝘱𝘰𝘸𝘥𝘦𝘳 𝘧𝘰𝘳𝘮 𝘪𝘵 𝘮𝘢𝘬𝘦𝘴 𝘪𝘵 𝘴𝘰 𝘦𝘢𝘴𝘺 𝘵𝘰 𝘨𝘦𝘵 𝘵𝘰𝘯𝘯𝘦𝘴 𝘰𝘧 𝘦𝘹𝘵𝘳𝘢 𝘷𝘪𝘵𝘢𝘮𝘪𝘯𝘴.⁣
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💜 𝟏/𝟐 𝐜𝐮𝐩 𝐟𝐫𝐨𝐳𝐞𝐧 𝐛𝐥𝐮𝐞𝐛𝐞𝐫𝐫𝐢𝐞𝐬 - 𝘩𝘪𝘨𝘩 𝘪𝘯 𝘢𝘯𝘵𝘪𝘰𝘹𝘪𝘥𝘢𝘯𝘵𝘴 & 𝘝𝘪𝘵 𝘊 𝘴𝘰 𝘨𝘳𝘦𝘢𝘵 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮. ⁣
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🦴 𝟏 𝐬𝐜𝐨𝐨𝐩 𝐛𝐨𝐧𝐞 𝐛𝐫𝐨𝐭𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 - 𝘚𝘰𝘰𝘰𝘰 𝘨𝘰𝘰𝘥 𝘧𝘰𝘳 𝘪𝘮𝘮𝘶𝘯𝘪𝘵𝘺 𝘢𝘯𝘥 𝘢 𝘩𝘦𝘭𝘭 𝘰𝘧 𝘢 𝘭𝘰𝘵 𝘦𝘢𝘴𝘪𝘦𝘳. 𝘵𝘩𝘢𝘯 𝘩𝘰𝘮𝘦-𝘮𝘢𝘬𝘪𝘯𝘨 𝘣𝘰𝘯𝘦 𝘣𝘳𝘰𝘵𝘩 𝘴𝘰𝘶𝘱 𝘦𝘷𝘦𝘳𝘺 𝘥𝘢𝘺. 𝘐𝘵’𝘴 𝘢𝘭𝘴𝘰 𝘱𝘢𝘤𝘬𝘦𝘥 𝘸𝘪𝘵𝘩 𝘤𝘰𝘭𝘭𝘢𝘨𝘦𝘯 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘺𝘰𝘶𝘳 𝘴𝘬𝘪𝘯 𝘢𝘯𝘥 𝘫𝘰𝘪𝘯𝘵𝘴 𝘺𝘰𝘶𝘵𝘩𝘧𝘶𝘭.⁣
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🥥 𝟐 𝐭𝐬𝐩 𝐜𝐫𝐞𝐚𝐦𝐞𝐝 𝐜𝐨𝐜𝐨𝐧𝐮𝐭 - 𝘤𝘰𝘤𝘰𝘯𝘶𝘵 𝘰𝘪𝘭 𝘢𝘯𝘥 𝘤𝘳𝘦𝘢𝘮𝘦𝘥 𝘤𝘰𝘤𝘰𝘯𝘶𝘵 𝘤𝘰𝘯𝘵𝘢𝘪𝘯 𝘓𝘢𝘶𝘳𝘪𝘤 𝘢𝘤𝘪𝘥 𝘸𝘩𝘪𝘤𝘩 𝘪𝘴 𝘢𝘯𝘵𝘪-𝘧𝘶𝘯𝘨𝘢𝘭, 𝘢𝘯𝘵𝘪-𝘷𝘪𝘳𝘢𝘭 𝘢𝘯𝘥 𝘢𝘯𝘵𝘪𝘣𝘢𝘤𝘵𝘦𝘳𝘪𝘢𝘭 𝘴𝘰 𝘤𝘢𝘯 𝘢𝘭𝘴𝘰 𝘣𝘰𝘰𝘴𝘵 𝘺𝘰𝘶𝘳 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮. ⁣
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🖤 𝟏 𝐭𝐛𝐬𝐩 𝐜𝐡𝐢𝐚 𝐬𝐞𝐞𝐝𝐬 - 𝘢𝘭𝘴𝘰 𝘩𝘪𝘨𝘩 𝘪𝘯 𝘢𝘯𝘵𝘪𝘰𝘹𝘪𝘥𝘢𝘯𝘵𝘴 𝘢𝘴 𝘸𝘦𝘭𝘭 𝘢𝘴 𝘖𝘮𝘦𝘨𝘢 𝟹’𝘴 𝘢𝘯𝘥 𝘧𝘪𝘣𝘳𝘦.⁣
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🍌 𝟏 𝐬𝐦𝐚𝐥𝐥 𝐛𝐚𝐧𝐚𝐧𝐚 - 𝘩𝘪𝘨𝘩 𝘪𝘯 𝘱𝘰𝘵𝘢𝘴𝘴𝘪𝘶𝘮 𝘧𝘰𝘳 𝘩𝘦𝘢𝘳𝘵 𝘩𝘦𝘢𝘭𝘵𝘩, 𝘨𝘰𝘰𝘥 𝘴𝘰𝘶𝘳𝘤𝘦 𝘰𝘧 𝘝𝘪𝘵 𝘊 𝘢𝘯𝘥 𝘦𝘯𝘦𝘳𝘨𝘺 𝘣𝘰𝘰𝘴𝘵𝘪𝘯𝘨. ⁣
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🍯 *optional - 1tsp Manuka honey (I didn’t need this as my greens powder is slightly sweet)⁣
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(I do not get paid for sharing any of these brands but these are the ones I use at the moment and love). @ Coventry, United Kingdom

We’re not in control of this current situation but we are in control of what we choose to focus on and how we respond to what’s going on 💛

What are you grateful for right now? 👇🏻👇🏻👇🏻 @ Coventry, United Kingdom

Should you bin your scales? ⚖️ ⁣
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Firstly I should say, if you have been told by a doctor that you need to lose a certain amount of weight to reach a healthy BMI because you’re currently carrying a significant amount of weight then this is a different thing. 👩‍⚕️ ⁣
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BUT⁣
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This is what I believe…⁣
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Weighing scales can hold wayyyyyy too much power in determining how good or bad we feel about ourselves. ⁣
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2 questions…⁣
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▪️Is it a good thing if you see a reduction on the scales if you starved and over-exercised to achieve this?⁣
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▪️If you’ve eaten a nutrient-rich diet, exercised well and drank lots of water but DON’T see a loss on the scales does that make you a failure?⁣
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No and no! It doesn’t!⁣
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Your weight on the scales do not show you true health. 💛⁣
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They don’t show you if you’ve gained muscle and lost fat. 💪🏻 ⁣
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They don’t show you if you’re malnourished and lacking real nutrients in your diet. 🍏 ⁣
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PLUS your weight can fluctuate so damn much even throughout the day that what you see on that screen isn’t consistent from one hour to the next! ⁣
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It can vary because of hydration levels, hormones, digestion, stress, menstrual cycle etc…⁣
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So PLEASE, if you are someone who lets that piece of equipment hold a lot of power in your life and determine how you feel about yourself day-today then THROW THEM AWAY!!⁣
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Instead, measure…⁣
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⚡️ Your energy levels⁣
💤 Your sleep quality⁣
😁 Your mood⁣
🧖🏼‍♀️ Your skin complexion⁣
👚 How your clothes feel⁣
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These are a much better indication of true health and less likely to make you feel confused or like a failure. 👍🏻

Do you know your portion sizes? 🌰🥜⁣
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Nuts are a bloody fantastic snack because they’re packed with healthy fats, protein and fibre so will keep you going until your next meal. ⁣
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They’re also a great addition to salads and breakfasts.⁣
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BUT⁣
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It’s extremely easy to hugely overestimate the portion size and end up with many more calories added to your snack/ breakfast topper than you thought.⁣
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I asked Lee to pour into his hand yesterday what he thought was a normal snack portion and although he’s pretty clued up, even he was surprised that it was DOUBLE what he thought! 😱⁣
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So, in these 3 photos...⁣
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1️⃣ Is a 30g serving which is around 195 calories.⁣
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2️⃣ Is 60g in a small snack tub which is probably more like the kind of size you’d pour out for yourself to take on the go. This is just shy of 400 calories. ⁣
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3️⃣ Is 1 tbsp which is approx 100 calories. ⁣
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So... eat your nuts - they’re great for you!⁣
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But if you’re trying to lose weight and don’t know why it’s not coming off like you’d hoped and you’re a regular nut snacker...⁣
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This may be why!⁣
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Hope this helps 🥰 @ Coventry, United Kingdom

Are you craving sugar? 🍪🍩🍫 Or something more?⁣
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Usually when you get severe cravings for sugar, carbs or whatever your comfort food is...⁣
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It’s not the food itself your body is craving...⁣
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It’s the feeling it gives you. 💛⁣
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Temporarily it will make you feel relaxed, happy, satisfied, alleviate boredom etc which is why we keep going back.⁣
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Your brain has learned the pattern of demanding that you reach for sugar every time you feel a negative emotion because the food will ‘scratch the itch’ for a short period. 🧠 ⁣
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This is called a ‘negative lift’.⁣
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Because although it temporarily lifts you out of a lower emotional state, it’s not in the best interest of your health or wellbeing.⁣
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2 things you can do to combat this:⁣
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1️⃣ Ask yourself what is the gap you’re trying to fill? (This might not be immediately obvious as you’re so used to ignoring or masking your real feelings) and then work on dealing with solving the cause of the stress/ boredom/ sadness/ anxiety.⁣
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2️⃣ Do something positive to lift your mood like go for a walk, listen to some music, have a relaxing bath, call a friend, play with your kids, be silly/ have fun!⁣
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It won’t change overnight but if you get into the habit of questioning your cravings rather than giving in to them straight away, you’ll slowly but surely start becoming free of them 🤍⁣

I think this may resonate with a few of you 💛...⁣
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Women are taught to battle against their body, force it to change through restriction & to ‘hate’ their body thin by diet culture. ⁣
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When really...⁣
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We should be focusing on:⁣
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🤍 being kinder to ourselves⁣
🤍 learning how to nourish our bodies with amazing food⁣
🤍 asking ourselves what we’re really craving (comfort, excitement, affection) ⁣
🤍 & working from the inside > out⁣
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Shaming, forcing & hating yourself into a different body shape will never work. 😔 ⁣
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It’s time to try a new way 💛⁣
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Holly x @ Coventry, United Kingdom

Sometimes we all need this reminder. (Myself included) 🤍

Happy International Women’s Day you amazing humans! 🥰

Tag an incredible woman who needs to read this 👇🏻👇🏻👇🏻 @ Coventry, United Kingdom