A Healthy Move: Recent Episodes
Di Shepherd
Hints, tips and real conversations on all things health, fitness and well-being... to help make ‘a healthy move’ for a life that you love.
I reckon everyone has felt a bit intimidated or uncomfortable in a gym at some point in time. It’s a topic I hear a lot of my friends talking about recently, and something that commonly holds people back from either getting started or levelling up their health and fitness journey.
So in this episode I’m giving you my Top 5 Tips to help you overcome those nervous feelings and get you feeling confident for your next workout session.
SHOW NOTES:
As mentioned in today’s episode -
Grab details on my Personalised Coaching Program HERE
and Customised Workout Plans HERE
Or drop me a DM on Instagram@ahealthymove
If you are struggling to make time for exercise, or telling yourself you can’t ‘find time’ to exercise, then this podcast episode is going to be perfect for you - both to get you in the right mindset and help you identify pockets of opportunities and potentially wasted time in your day where you can make or gain back time in your week to get your body moving towards your exercise goals.
SHOW NOTES:
Grab details on my Accountability Coaching Program and Customised Workout Plans HERE or drop me a DM on Instagram @ahealthymove
Join me for some simple tips to help you make your Easter Long Weekend just that little bit healthier to avoid undoing any of those health and fitness goals you've been working hard at over the start of this year.
SHOW NOTES:
As mentioned in today’s episode;
Healthy Choc Chip Hot Cross Buns by Sarah Wilson HERE
Healthy Cacao, Coconut and Date Bliss Balls HERE
Declutter your Mind and Space with my special guest Bridget Johns, a Professional Organiser and Declutter Coach. Bridget is a master of creating space for her clients by teaching how to declutter homes, phones, calendars and minds to collect moments and not things…
and in today’s episode we explore the topic of the ‘mental load’ often carried by women and how we can use decluttering to help reduce feelings of overwhelm and stress, along with her top tips to getting started with reducing clutter and getting organised
SHOW NOTES:
To connect with Bridget Johns from Be Simply Free over on Instagram head here: @be.simplyfree
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To access six free videos to help you declutter your kitchen, toys, office, sentimental items and linen cupboard join the Be Simply Free community group https://www.facebook.com/groups/besimplyfreecommunity
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The Clear Clutter Find Time Course is run 3 times per year - Feb, Jun & Sept
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Bridget also offers 1 on 1 Private Coaching - get in touch to find out more - https://besimplyfree.com.au/
Don’t get caught up on the hamster wheel of life - let’s make time to create some intentional moments of joy for the short term and longer term to help you reduce the risks of stress, resentment, anxiety or burnout. Joy is such a beautiful and often forgotten about moment that we should create more time and space for. So let’s brainstorm in this weeks episode, a ‘menu’ of things that we love, and can turn to for both every day moments and things we can also plan for in the longer term, to create more intentional moments of joy in our lives for a healthier way of living.
Traditional Gym style environments can feel a little intimidating, especially if you feel self-conscious or are unsure what all the equipment is and how to use it. So let me share some tips on how to get comfortable with heading into the gym for your next workout.
WAYS I CAN HELP YOU TRAIN:
4 Week Customised Workout Plans
1 on 1 Accountability Fitness Mentoring and Coaching
For more details head HERE
In this episode I’m chatting about what we can mindfully do to keep the consumption of our digital media and other connected devices in check, to reduce stress, anxiety and increase the quality of our lifestyles and relationships
As mentioned in today’s episode:
Take control of your time with these clever apps
Rescue Time - https://www.rescuetime.com/
Freedom - https://freedom.to/features
AJ Davis is a Business Mindset and Rapid Transformation Therapist (RTT) and runs her own business Change Your Thoughts.
Grab your FREE Audio Download to Silence Self-Doubt HERE
To get in touch with AJ and find out more about RTT, you can make contact here:
Website: https://changeyourthoughts.com.au/
Instagram: @aj.mindcoach
Seize your day and streamline your mornings with these top 5 tips to help get your day get off to a great start with more ease and simplicity. You CAN get ahead of things to avoid the morning rush and feel more in control to set yourself up for a great day ahead.
In this episode I’m highlighting some of the ‘not so great’ habits that you may need to consider letting go of. So many people talk about new habits that they want to create, but often we just need to take a really good look at some of the habits that may no longer be serving us or preventing us from achieving where we want to get to.
REFERENCED IN THIS WEEK’S EPISODE
Rushing Woman’s Syndrome - Dr Libby Weaver
Book Available HERE
Audio Book Available HERE
This is the first episode for 2023 after a long break between episodes. I’m chatting about the approach I’m personally taking and recommend to getting ‘stuck back in’ to your new years goals and establishing new routines and healthy habits.
The Healthy Habit Tracker referenced during the podcast is available for download FREE at www.ahealthymove.com/habit-tracker
With so many parties and end of year functions it can be easy to let go of some of the healthy routines that you may have had in place or working towards, so let’s chat about how we can prevent un-doing the progress or plans that you have around health and fitness during this crazy time of year
Checkout my 8 Week Workout Program that you can do anywhere, any time: https://www.ahealthymove.com/coaching
Jump on my newsletter list here: ahealthymove.com/newsletter
Changes in your nutrition don’t need to be all about counting calories and making massive dietary changes.
Let me know which ‘tweak’ you will give a try and how it makes a difference in your lifestyle - you can drop me a DM via Instagram @ahealthymove or drop me an email di@ahealthymove.com I really love hearing how the podcast is helping you make a healthy move in your life!
Healthy Portion Sizes discussed in today’s episode;-
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A Palm size for a serve of protein
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2 clenched firsts for 1 serve of veggies
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1 cupped hand for carbohydrates
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1 thumb for a serve of healthy fats
This is a super snappy episode where I’m chatting about my top 3 super simple movement hacks….. these are changes that you can incorporate into your day just by making a few simple tweaks to usual things we do but in just a more mindful movement kind of way.
Serious Popcorn - https://www.seriousfoodco.com/products/sea-salt
Cobs Popcorn - https://cobs.com.au/products/
Getting started or restarted with Health & Fitness can be a real challenge, so this week I am sharing my Top 5 Tips to Kickstart your Health & Fitness so you can jump ahead of the game and dive right in to making your Healthy Move right now and on the way to reaching your goals faster.
As mentioned in today’s episode - an organisation we both found really helpful in making connections locally in Singapore is ANZA - Australian and New Zealand Association. There is no requirement to be an Australian or New Zealand Expat, all nationalities are welcome - for more details about this organisation head here: https://anza.org.sg/
It’s time we did away with obsessing over the number on the scales as an absolute measure of health and fitness success. Today I’m chatting about what may be impacting fluctuating changes on the scales and why we should step away from the scale and turn to other ways to measure your health and fitness progress.
Key take outs from today’s episode:
1- take your time rather than rushing
2- choose an appropriate weight or version of an exercise to keep it challenging but safe
3- perform exercise with correct technique & seek professional guidance
4- put a good recovery plan in place
When is the right time to exercise… Morning, Lunchtime, Evening? Fasted? Or After Meal Times?
Let me help you decide as I cover the benefits of various times to exercise, things to consider around the right time for your own personal circumstances and food for thought about why we even consider asking this question in the first place. The right time to exercise may just surprise you!
To learn more about Suzy Elias from ‘Meditate with Suz’ or engage her services, you can get in touch via these platforms:
Spotify: Meditate With Suz
Instagram: @meditatewithsuz https://www.instagram.com/meditatewithsuz
LinkTree: MeditateWithSuz
Facebook: Meditation and Mindfulness with Suz https://www.facebook.com/MeditateWithSuz
YouTube: Mediate With Suz
Fine Form Physio - Gladesville NSW Australia: https://www.ffphysiotherapyryde.com.au/onlinemeditation
Active Ideas for both Southern + Northern Hemispheres alike, whether you’re staying local, travelling within the country or heading abroad now that the world is opening up for post-pandemic travel.
LINKS to popular places mentioned during this episode -
Sydney Cycling Routes, many can be found here:
https://www.sydney.com/things-to-do/adventure-and-sport/cycling/best-cycling-routes
Singapore Cycle Routes: https://www.komoot.com/guide/72213/cycling-in-singapore
Luge Sentosa: https://www.skylineluge.com/en/sentosa/
Singapore Water Parks Mentioned:
Wild Wild Wet at Pasir Ris: https://www.wildwildwet.com/
Hydrodash at Sentosa: https://www.hydrodash.com.sg/
Sydney Aquatic Centres Mentioned:
Olympic Park - https://www.aquaticcentre.com.au/Things-to-Do/Splashers-Water-Playground
Ryde Aquatic Centre: https://www.ryde.nsw.gov.au/RALC/Facilities/Facilities-RALC
City Snow Park Singapore: https://www.snowcity.com.sg/
Ampd Singapore: https://ampedsingapore.com/
Bounce Singapore: https://bounceinc.com.sg/
Flip Out Australia: https://flipout.com.au/locations/
JumpD Australia: https://www.jumpd.com.au/
Kayaking Spots Sydney: https://concreteplayground.com/sydney/travel-leisure/the-ten-best-kayaking-spots-in-sydney
Kayaking Spots Brisbane: https://www.theurbanlist.com/brisbane/a-list/where-to-go-kayaking-brisbane
Kayaking Spots Victoria: https://www.theurbanlist.com/melbourne/a-list/best-place-to-go-kayaking-in-melbourne
Kayaking Adelaide: https://kidsinadelaide.com.au/kayaking-with-kids-our-top-spots-in-sa/
Kayaking Perth: https://www.theurbanlist.com/perth/a-list/best-places-to-go-kayaking
Kayaking Tasmania: https://tasmania.com/things-to-do/kayaking-canoeing/
Kayaking Darwin: https://northernterritory.com/darwin-and-surrounds/see-and-do/outdoor-activities/canoeing-and-kayaking
Having a bad day or feeling like your energy is completely drained? These top tips will help kick you right back into high gear to reset and get on with your day feeling refreshed and recharged.
You are guaranteed to find at least a few ideas in here to re-energise without reaching for that extra cup of coffee.
You can reset your mood and energy, virtually anywhere, anytime. Go from bad funk to re-energised and happy.
Give it a try and let me know what you think over on my instagram DMs - You can reach me under the handle @ahealthymove
Checkout my Top 7 Tips for getting started with health, fitness, wellness and pretty much anything in life.
Half the problem is knowing the right way to start and how to make it stick. This episode covers all that and more…
Habit Tracker Resource
Grab my Healthy Habit Tracker RIGHT HERE
Get to know a bit about me - your host Di Shepherd - my credentials, journey to all things health, fitness and well-being and how A Healthy Move Podcast has come to life.
You can find out more about Di Shepherd and ‘A Healthy Move’ here: https://www.ahealthymove.com/
Welcome to A Healthy Move Podcast. Here’s a quick Trailer for the show so you can know what we’re about.
You can check out more about me - Di Shepherd, and my Healthy Move Project here: https://www.ahealthymove.com/