Be Well with Hannah Powley

In this episode I welcome you back as we take a moment to check with ourselves. Sharing a little on my journey over the past 6 months and some insights into how you can take a body-based approach to decision making to become more aligned and happy!

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Here's the secret to being successful over the Holidays...you ready?

Be Present.

Yep. That's it.

In my last 10 years of being a Coach, I've observed clients generally going one of two ways...

They restrict themselves and stress over being perfect. This eventually leads to binging behaviours of some sort, followed by guilt and shame.
They completely abandon themselves, their habits, the things that ground them. They go a year focusing on developing these daily habits (meditation, movement, portion sizes, etc) and then throw them all away. Here's the kicker...this ALSO leads to feelings of guilt and shame.

I'm here to tell you, you don't need to go either way. You can be somewhere in the middle...and it all starts with being present.

What do I mean by being present?

Quietening the noise and distraction around you at least once per day.
Telling that bullshit voice in your head to be quiet.
Owning your choices.
Pausing more.

You CAN still do this over the holidays.

Being present is really the root of not feeling overwhelmed with your health and fitness.

Pausing more before you eat means being able to pay attention to your hunger cues.

Owning your choices means making a choice and sticking to it...not guilting yourself for days thereafter.

Quieting the noise/distraction means being more present for your social interactions, not taking on people's stress.

A challenge I set for my clients:

Just pick 1-3 daily non-negotiable habits that you can still carry out wherever you are. Doesn't have to be glamorous or fancy.

This way you don't completely abandon yourself, and you still allow yourself to enjoy the time you have.

After all...isn't that why we do this thing called life anyway?

-Coach Hannah x

PS. Hit the link below to listen to my IG Live chat with Ruth Anne Crowle, Registered Dietician as we expand more on this topic and listening to your hunger cues.

https://www.instagram.com/p/CXgyK-YJ2Tz/

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1. Limit Screen Time

Screens and blue light limit Melatonin production significantly. This is the hormone associated with the sleep-wake cycle.Try managing your screen time by giving yourself a shut-off time. If you have to be on a screen later at night, try using some blue-light blocking glasses!

2. Manage Body Temperature

By doing something that significantly increases your body temperature, you are signaling your body to cool down, as well as the nervous system to down-regulate. Some examples: a hot shower or bath, drinking herbal tea.

3. Read Before Bed

Reading reduces stress...so it makes perfect sense that an act of decreasing stress before bed improves sleep. If you find your brain is over-active at night, try reading a fiction novel. Self-help or business books might not be your safest bet if you struggle to wind down.

4. Consistent Bedtime

Think about babies. They thrive on routine, and when their routine is off, everything starts to fall apart. We are actually meant to treat ourselves in that same manner, we just let the noise of adult life get in the way. Your body thrives on routine and starts to recognize when it's time to wind down if you are on a consistent one.

5. Move Your Body

We know exercise to be significantly effective in stabilizing the mood and decompressing the mind. These are both factors that aid in more ease of winding down at night. The more you can do to regulate your emotional state and mental chatter, the easier winding down will be. Plus, you should ALWAYS move your body daily, duh!

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Welcome to the fourth episode of the Be Well Podcast where I chat with my friend out of Calgary, Ruth Anne Crowle. Ruth Anne is a Registered Dietician and advocate for Mental Health. She is the Owner and Founder of the Compass Nutrition and has shifted into an exciting niche of Nutrition & Mental Health. Not only does she integrate these two things with her clients but she also has a podcast (The Root Podcast) where she facilitates space for men to share their own journeys and stories with Mental Health. In this episode Ruth Anne and I have an amazing conversation about how Nutrition is heavily tied to our Mindset and how our Mental Health creates the foundation for all things Health & Fitness.

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Welcome to the third episode of the Be Well Podcast where I chat with my friend out of Calgary, Canada Hannah Antony (@hanphysio). Hannah is a Physiotherapist out of Dynamic YYC. In this episode Hannah and I chat about what we think the collaborative role of Physio and Personal Trainer/Coach should look like and also share a bit on our team-focused approach with mutual clients.

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Welcome to the second episode of the Be Well Podcast where I chat with my friend out of Calgary, Canada Linden Ellefson. Linden is a Kinesiologist, Personal Trainer, Father and Husband who has a passion for helping people prioritize strength in their life. In this episode we touch a lot on Habit Formation as I relates to health & fitness, and how we can get out of the viscous cycle of the “all or nothing” mentality.

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In this Episode I chat with my friend and fellow Coach, Darwin Diaz, out of NYC. We chat about why Consistency is going to give you the most ROI with your health and fitness.

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check out this quick instructional video to teach you the mechanics of the scapula pull up, and surefire cues to ensure you execute the movement correctly.

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These brownies are a great alternative to your regular Brownie recipe, packed with whole foods and without the refined sugars or processed grains.

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Try this Front Rack position for better Squats and a stronger Core.

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If you notice your Hips pinching while Lunging, you need to try these 2 cues that will help your hip feel more mobile while Lunging.

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These veggie burgers are quick and easy to make and are packed with hidden veggies. I like to serve these in a lettuce wrap with some mayo, dijon mustard, dill pickle, and alfalfa sprouts!

Combine all ingredients into a bowl, mix together, and cook on medium heat in cooking oil of choice for about 5 mins per side.

Ingredients:

1 pound extra lean ground Turkey

1 egg

1/4 cup grated carrots

1/4 cup grated Zucchini

1/3 cup Gluten Free bread crumbs

1.5 tbsp Tamari or low-sodium Soy Sauce

1 tsp Garlic Powder

1 tbsp Parsley

Salt and Pepper to taste

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I went to my Mum’s house on the weekend and she said “HANNAH! I got your favourite cake! Carrot cake!” As lovely as the gesture was, I was mucho disappointed that I couldn’t eat the cake as it was chock-a-block full of dairy and refined sugars.

I couldn’t let the thought of carrot cake go…so I made these as an alternative. Super sweet and delicious with a hint of carrot and spice - perfect for fall and winter months!

Mix all dry ingredients into a bowl together first, then add the wet ingredients and raisins.

Cook for 18-20 minutes at 350 degrees Fahrenheit. Be sure to use parchment paper or coat your baking tray with coconut oil to avoid sticking.

Dry ingredients:

1 cup Gluten-free Flour or Quinoa Flour

1.5 cups Gluten-free Quick Oats

1/2 cup Monk fruit sweetener

3/4 tsp Baking Soda

1/2 tsp Cinnamon

1/2 tsp Nutmeg

Wet ingredients:

Flax egg (allow 1 tbsp of flax seed to sit in 2.5 tbsp of water for 5 mins)

1/4 cup cold water

1/2 cup melted Coconut Oil

3/4 cup fresh-grated Carrot

1/4 cup Organic Dark Maple Syrup

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Short on workout equipment and working from home? Try this one out with a medium-heavy weighted dumbbell.

complete the following tri-set 4 times with 60-90 seconds rest between:

5 per leg| rear-foot elevated single leg deadlift

5 per side| single-arm push press

10 reps| dumbbell weighted glute bridge

complete the following tri-set 4 times with 60-90 seconds rest between:

5 per side| split stance dumbbell SA row

5 reps x 5 sec pause| goblet pause squat

10 reps alternating| plank weighted drag

complete the following tri-set 4 times with 60-90 seconds rest between:

5 per leg| front loaded stationary split squat

5 per side| single-arm floor press

30 seconds| hollow hold

for video of this workout check out my IG post:

https://www.instagram.com/p/CHQbPo4ht1v/?utm_source=ig_web_copy_link

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I am a sucker for Thai food. I was craving a Thai curry one day and threw this one together from the remnants of my fridge and tried my best to mimic my favourite takeout: Thai red curry. If you’ve never tried curry or are just getting into it, I find red curry is a great place to start. It’s not overly spicy and has almost a sweeter red pepper taste to it.

Toss all the ingredients in your slow cooker on med-high for 2-3 hours until chicken pulls apart. Serve with rice.

OR, if you’re in a hurry go ahead and make this in a wok— partially cook your chicken first, then set aside and stir fry your veggies (starting with your mushrooms and zucchini, then snap peas, chickpeas, and water chestnuts). Once the veggies begin to look tender, re-add your chicken, curry paste, a little water or chicken stock, and let simmer for 20-30 mins until your chickpeas are cooked to your liking. Add the coconut milk and simmer for 5 mins, serve with basmati rice.

2 diced chicken breasts
3/4 cup chick peas (rinsed well)
1/2 cup snap peas
1/2 cup diced mushrooms
1 diced Zucchini
1 can water chestnuts
1 heaped tbsp of Minced Garlic
3 heaped tbsp of your favourite Red Thai Curry Paste
1 can Coconut milk
2 cups chicken stock or water
Cook on high for 3-4 hours
Serve with Coconut or Basmati rice
optional: garnish with green onions and cilantro

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Hannah Powley