“Be the change that you wish to see in the world.” ― Mahatma Gandhi
**NEW** WEEKLY E-ZINE!
Welcome to all my new are regular subscribers. It’s great to connect here.
I hope you’re gaining value from visiting my site. Please make sure to keep stopping by here, as I am actively keeping this site updated. I’d also love to hear your thoughts, so please leave a comment below.
I’m also focusing on improving my channels of communication. So I am grateful for the interest and feedback I’ve been receiving on the success of my new Motivation Monday e-newsletters!
These weekly messages are written to help my community stay focused and motivated on their individual journeys of self-discovery. How can I help you to become the best version of yourself?!
Don’t miss out, make sure your receiving my Motivation Monday messages directly to your inbox – signing up now! – and claim your FREE 10 TIPS FOR HOW TO EAT OUT HEALTHY!
“Awesome email, love it all and great formatting” – Sarah, Nottingham
“Just beautiful your website looking good here. Merry Christmas to you and your family” – Tommy, Nottingham
Snippets from the last few issues…
Here’s to Your Transformation
I hope you’re enjoying my 12 Week Ultimate Weight Loss Secrets series. Here is part four: Get Slim with Grapefruit!
Grapefruits can be purchased all year round at our local grocery stores and supermarkets. They come in four different varieties of colour, white, yellow, pink or red with a taste ranging from sour to sweet. Whatever color you choose, the calories in grapefruit are low, but the flavor and nutrients are high.
Research continues to reveal that consuming grapefruit benefits weight loss in a a major way. The key may be an enzyme called AMP-activated protein kinase (AMPK), which appears to get activated by an organic compound in grapefruit called nootkatone. When AMPK gets activated, it encourages the body’s energy-producing processes, like glucose uptake, for example, which helps boost metabolism.
Souce Dr. Axe Grapefruit Benefits Weight Loss, Glowing Skin & More
Are you planning for your future health?
I am delighted so many new people are getting in contact to find out more about my health and wellness activities. The Monday Motivation E-zine is being very well received. Here is part three of my 12 Week Ultimate Weight Loss Secrets series:
Part three of this mini series reminds us of the benefits of eating salmon. Salmon is one of the best types of fish you can eat. It’s a nutrient-dense fatty fish with a distinctly pink-coloured flesh – the colour of wild salmon ranges from deep red to orange. Here are my top three reasons for including this delicious fish into your diet:
- Rich in Omega-3 Fatty Acids
- Great Source of Protein – Salmon is rich in high-quality protein.
- High in B Vitamins
Ditch the Resolution and Get Lasting Results in 2018
I am writing a new 12-part series; Ultimate Weight Loss Secrets in my Monday Motivation E-zine. Here is part 1 and 2…
Ultimate Weight Loss Secrets
This week I am kicking off the new year with part 1 and 2 of my Ultimate Weight Loss Secrets. Part one will show you the amazing health properties of avocados. Part two will give you an understanding of the power of eating berries!
Amazing Avocados
Even though the fast food chains have jumped on this trend and are sticking guacamole in everything, eating avocados is a great idea for slimming down. For years avocados were avoided by dieters because of their fat content, when everything that had fat in it was labelled as evil.
Five things you should know…
- Avocados contain more potassium than bananas
- They are full of with heart-healthy monounsaturated fatty acids
- They are full of with heart-healthy monounsaturated fatty acids
- Eating avocados can lower cholesterol and triglyceride levels
- The fat in avocados can help you absorb nutrients from plant foods
Brilliant Berries
Berries like blackberries, raspberries, cranberries and strawberries are often lauded as calorie and fat burning foods for weight loss. So berries are a great fruit to incorporate in your weight loss diet. All berries are great sources of fiber, a nutrient important for a healthy digestive system. The fiber and liquid content in berries give us a sense of fullness.
Five things you should know…
- Berries Keep You Mentally Sharp; Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline!
- Berries Help Manage Diabetes. Berries are sweet, but not the kind of sweet that should send people with diabetes running.
- Berries promote bowel movement, and eliminate toxins and other harmful materials, detoxifying the body.
- The nutrients like folate, potassium and Vitamin C in blueberries help to boost the metabolic rate, making the body more efficient at burning calories.
- Raspberries are the most fiber-rich berries, with each cup providing 8 grams of fiber.
Which foods will you be adding to your nutritional tool box in 2018?
Are you searching for new ideas to kickstart a healthy active lifestyle in 2018?
Eating Doesn’t Make You Fat, Junk Food Does!
Every Monday I host a 5 Day Eat Clean Challenge – you and your Challenge Partners are invited to join me!
Top Ten Tips To Survive Xmas Without Gaining A Stone (And Still Have Fun)!!
Part Two
Last week we discovered how to Stay hydrated over Christmas.
Remember you can 
match every alcoholic drink you have with a glass of water. More importantly think about how much alcohol you are consuming! Finally, the power of protein in your turkey Christmas dinner is really good for you.
Today I have some more great tips to help you enjoy Christmas to the max without maxing out of your clothes!
Vegetables and fruit: Christmas is perfect time to pack this in, there are so many colourful fruits and vegetables around so put plenty on your plate!!! Try finishing off your dinner with a lovely fruit salad rather than Xmas pudding or lashings of cream filled trifle and you may even manage to stay awake till tea time!!! Fruit and veg are not only essential for helping to keep the calories and fat down over Christmas but are also essential for our immune systems, the increase in sugar, fat and alcohol can drastically compromise our immune system so it is essential to pack plenty of different types of fruit and veg to keep you healthy and stave off the colds and flu.
Don’t go to the banquet hungry: If you arrive hungry for a meal the chances are you will make some pretty bad decisions, fill up on the wrong foods and overeat. Have a little something before you go with a big glass of water, a couple of rice cakes and a little cottage cheese for instance would do the trick, this really will help you to stay in control and minimise the damage.
Soup: This is great tip, if you opt for something like soup as a starter rather than the prawn cocktail or pate, deep fried mushrooms etc which will be full of fat and calories that you could do without. Plus, a lot of fresh soups are full of veg so giving another boost to that immune system!!!
Beware the mince pies: Most people love their mince pies and Christmas cake at this time of year so there are a couple of things you can do; Don’t pile on the cheese with the cake or the brandy cream etc and just have one! Remember, you don’t have to eat and drink till you feel that you will explode, there will still be plenty of food around when Christmas is over!
Don’t miss next week’s edition with the final part of this three-part guide!
Top Ten Tips To Survive Xmas Without Gaining A Stone (And Still Have Fun)!!
Part One
Christmas often fills us with visions of food and alcohol in abundance and over-indulgence, backed up with panic about the weight we will gain and a half-hearted idea that it will all be ok because we will make a resolution on New Year’s Eve never to eat or drink again and to hit the gym 7 times per week!!! Sound familiar?
Well this year I am offering you some great tips to enjoy Christmas to the max without maxing out of your clothes!
Stay Hydrated: Our alcohol intake generally goes up at this time of year as well as our intake of salty foods so it is essential to stay hydrated. Try to make sure that you are drinking plenty of water or watery drinks throughout the day (and night).
Matching every alcoholic drink you have with a glass of water is a great idea. Water will help to keep your system working efficiently and get rid of toxins that the excess food and drink can cause.
Alcohol: There aren’t really any “better” choices where alcohol is concerned but if you are having something with a mixer try to go for the low cal ones and as above, try to match each drink of alcohol with a watery drink, this will cut down on your intake and help to keep you hydrated. Alcohol also increases your appetite so be aware and try not to go too mad.
Protein: Most people think that Xmas dinner is one of the worst things you can eat. We actually think it can be one of the best if you approach it the right way. The first thing is protein; turkey is absolutely packed full of it!!! Get plenty on your plate as this is low fat, low calorie and helps to build lean muscle which when done consistently, burns body fat and calories!!!! Apply this to all your meals at Xmas, go for the sliced meats at the buffet rather than the sausages and pork pie and you will be saving yourselves untold pounds.
Don’t miss the next edition of this three-part guide!
Parkrun for Charity
Never Give Up!
I found the Parkrun environment a little intimidating as there were so many people running past me, who were obviously much fitter than I was. However, yet again having an Accountability Partner was fantastic. I would like to say thank you to Sarah for her encouragement and support. Plus she waited for me to catch up with her along the way!
Burn 500+ Calories Walking!
- To help you maintain a healthy weight.
- To prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes.
- To strengthen your bones and muscles.
- To improve your mood.
- To improve your balance and coordination
My Mission to Help More People!
I work full time, but I am committed to helping more households, especially in my local areas (Bestwood, Top Valley, Rise Park, Bestwood Village and Bulwell). I do this by helping people to increase their energy levels, improve their nutrition and diet and shape up through exercise and movement aimed at people at different mobility levels.
Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help: Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis.
I offer FREE Health MOTs, FREE sampling opportunities, FREE taster sessions at my weekly fitness and nutrition camp and a range of other free events. My vision is to help at least twenty five households in the next six months. Who do you know that could benefit from the services I provide?
ACTIVE ACCOUNTABILITY
NOVEMBER 2016
I held my first accountability reviews this year. This is a new focus in terms of my customer care. These sessions are held within family and friendship circles. The informal discussion gives my clients an opportunity to reflect on their own progress and behaviors.
Sisters Dawn & Rebecca
“I found today’s session very informative. I’ve learnt a lot about protein and what not to put in my body. Vanessa is very helpful and explains things in a way everybody can understand” – Rebecca, Top Valley
COMMUNITY ACTIVITY
MAY 2015 – DECEMBER 2016
I work with people on a one-to-one basis. However, the power of ACCOUNTABILITY shines through in group settings. Hosting Healthy active community events are important to Nutrition & Wellness Coaches. I worked in collaboration with two health professionals to host my first event in Banbury in 2013. To my knowledge the annual event is still being organised.
In November 2013 Mark and I relocated to Nottingham. On my return my focus and commitment was on my elderly and frail Grandmother. Sadly we lost Grandma in February 2014.
In March 2015 I relaunched my Coaching services in Nottingham. Everyone has to start somewhere. I was starting again. I was introduced to the fit camp model after attending a national training event. The original concept had been tried and tested in America. The UK based Nutrition and Wellness community welcomed new ideas. After surviving my personal upheavals. I needed to inject some fun back into our lives.
“A Great project. Helping me to change my lifestyle (healthier choices). Loving the fitcamp-who knew exercise could be fun! Thank you Vanessa for inspiring me!”– Dawn, Top Valley
In May 2015 four people registered for the launch of 24Fit Sherwood in Nottingham. At the first session only two enthusiastic ladies arrived. I was so excited and ready to get started. Thankfully a lot more interest came through to us. The 24 Fitcamp Sherwood was open.
The fit camp isn’t just about exercise. I also include nutrition education. We also like to have a laugh. So don’t be surprised if I throw in some dance moves. I also incorporate games into the session!
Working with my support team has been great. We’ve learnt from our early mistakes. Now we can see the local strength to strength. There have been fitcamps held in Sherwood, Arnold and Bestwood.
vanessa-mary.com 