- Share insight into your daily fitness routine? How do you like to kick start your day?
I feel best when I do something active each day, whether it’s a walk, lifting weights (I go to the gym with my mum twice a week, and we lift weights together), or riding my bike.
My morning routine varies depending on the time of year and the weather. When it’s light early enough and the weather is good, I love getting out first thing for a walk. There’s nothing better than listening to the birds and watching the sun come up! I still wake up early (between 5.30 and 6 am) in the winter – then my morning starts with a bit of stretching, reading a book, and an hour of studying or writing for my website. I’ll then aim to get out later when it’s daylight.
I have a mini stepper, dumbbells, resistance bands, kettlebells, and an indoor bike, so I can still get the benefits of exercise even if it’s awful weather. But ideally, I love to be outside.
- Foods you love to eat? What should an idle healthy meal look like?
My favourite food is chocolate, and I do love a good blondie, brownie, or sticky toffee pudding! Nutritious foods I love include eggs (especially with avocado on toast), Greek yogurt with granola and berries, chicken or tofu fajitas, salmon, and roasted vegetables. Chocolate protein powder and cacao powder mixed into porridge, topped with flaxseed and frozen berries, is my favourite breakfast.
For a healthy meal that provides everything your body needs, I’d suggest a quarter of your plate or bowl filled with protein (examples include meat, fish, tofu, tempeh, eggs, lentils, protein powder). Half your plate is filled with vegetables, and the remaining quarter is filled with carbs or healthy fats of your choice. It doesn’t have to be like this every time, but it’s a great template to aim for.
- Tools and teachings you incorporate in helping people change their mindset towards dieting & body image?
Podcasts and books are powerful tools to help change people’s mindsets – I have a list of recommended books on my website, and have my own podcast – Think Healthy with Hayley. It’s also really valuable to spend time with like-minded people who are looking to make similar changes in their lives.
Don’t allow yourself to be influenced by friends who are still restrictive dieting, and un-follow anyone on social media whose content doesn’t make you feel good. Find accounts and online communities that promote the healthy balanced mindset and lifestyle you’re looking to create.
Another practical tool that can really help, as I’ve already mentioned, is journaling. My coaching clients do this each week in the form of a ‘check-in’ with me, writing down their thoughts and feelings on how things are going. The check-in prompts them to look for non-scale victories – actions or signs of progress that they’re pleased with. There are always wins to be found, and I’d highly encourage everyone to do this.
We’re looking to practice self-understanding, self-compassion, and being proud of our efforts – not just waiting for the scales to change before you can feel good. It makes the process a lot more enjoyable. When you enjoy it, you keep going, and when you keep going, you create lasting results.
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Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
