Tag Archives: healthy weight loss

How stress turned me into a fat storing machine

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It was mid 2015 and I’d just left my corporate career of 13 years, having decided to start working for myself as a Nutritional Therapist. The thing is I didn’t really have a plan but I just knew I HAD to get out of my City office job and start creating a new life for myself, having spent 5 years training to qualify.

I didn’t have any savings, just one more months salary to come, then that was it until I started making an income self employed – something I didn’t have a clue about back then!

Some of my friends didn’t really understand and some of them still don’t, but I knew this was something I HAD to do and if I waited until I had a load of savings behind me first I’d be waiting a LONG time, plus I knew that NOT having a safety net would make me more determined and driven (which it totally did).

During the first 9 months of working for myself and trying to figure things out, making mistakes, dusting myself off, trying again, over and over, I became VERY stressed and lost a lot of sleep. As a result I gained a stone in weight over the course of those 9 months. My nutrition had stayed the same during that time and was pretty much on point, yet still the weight just kept creeping on.

I wasn’t sleeping properly at all for those 9 months, I’d toss and turn until 3am most nights and then have broken sleep until 7am when I’d get up.

The stress was affecting my sleep and my sleep was affecting my stress – it was a vicious cycle, and this changed how my body was running metabolically and put me into fat storing mode.

The high stress meant I had more of the hormone cortisol in my body, which can lead to things like fat gain, sex hormone imbalances (causing hormonal symptoms and more weight gain)

Stress was also creating inflammation in my body, which turned into chronic, low-grade inflammation. This chronic low-grade inflammation was having a negative impact on my hormones, especially the hormones that regulate blood sugar levels; insulin, and cortisol.

I was basically a fat storing machine with muscle aches and pains, digestive issues, and hormonal symptoms.

Apart from my nutrition still being very good I wasn’t doing anything else at all to look after myself. I was stressing and worrying from the moment I woke up in the morning, and even in my sleep because I would usually wake up grinding my teeth. I wasn’t taking ANY time out at all, I felt guilty if I went to the gym or to a yoga class, or if I spent the evening watching TV or reading a book or God forbid having any fun! I made zero time for the gym or any sort of movement including walking, and I sat in front of my computer for hours on end each day pushing and trying to make things happen for my new business. I was seeing a bunch of clients at a health club until 9pm a few nights a week then staying up late to write their programmes.

I pushed and pushed and pushed, and after 12 months like this, I was a stone heavier, and I know that my symptoms and weight gain would have been a whole lot worse if it hadn’t been for my good nutrition.

I knew things had to change – and it down to me to make those changes.

I signed up to an intro offer at a local yoga studio and did a yoga class everyday for the next 10 days, more the restorative type classes rather than strong fast ones, as I knew my body didn’t need any more stress put on it at this point.

I decided that at this point going back to the gym wasn’t going to be helpful as I needed to do things that reduced the stress load on my body and right now anything other than walking and yoga was just going to add more stress. 

After a beautiful run of yoga classes over a few weeks I started to fall asleep a little easier, I felt more ‘grounded’; a term I had always heard but never truly understood until then, basically I was feeling more calm, and more mentally and emotionally stable, and now operating from a far more powerful place.

I started to allow myself the time out that I should have always allowed from the start. Yes I was worried about making enough money each month to pay the bills, the rent and allow me to live, but working 16 hours a day and worrying all night wouldn’t help or make things happen quicker.

I started reading fiction books to help me switch off from my work and anxieties about money, I started to actually listen to Mark when he was talking to me, took myself out for walks in nature (my local green common), did lots of yoga, meditated as many mornings as I could (I did 5-10 minutes), and as I started to feel a bit stronger I added in 2 structured heavy weight lifting sessions per week, but NO cardio or ‘HIIT’ because that would just stress my body again and get me storing fat not burning it.

I’ve lost the weight now but its was SLOOOOOOWWWW, and it was never going to be quick. 

My body did nothing wrong, it simply responded to its environment – and that’s all our bodies ever do – they respond to their environment. If your environment is one of high stress, poor sleep, and zero down time then eventually it will start to respond – very negatively. 

Same way if your environment is one of calorie restriction diets and a tonne of cardio it will eventually respond by slowing itself (your metabolism) down in a bid to help you preserve as much energy as possible.

I’m glad this happened to me because it only equips me EVEN more for the work I do everyday. I help women find fat loss that lasts, get really healthy, and really happy. 

If you’re ready to learn how best to serve your body so that you CAN lose weight AND KEEP IT OFF for good, AND know how to navigate yourself through life’s twists and turns without them being detrimental then the next round of The Forever Plan is for you. Enrolment is open now and we kick off on Monday 3rd Sept for 12 weeks of unwavering support, education and transformation. Send me an email at francesca@flnutrition.co.uk if you’d like to know more and reserve your place.

To find out more about how my coaching programme (whether the group or one on one) can help you, please complete the application questions below to book a complimentary breakthrough call with me where we can speak about working with me in more detail. I can’t wait to speak with you!

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You CAN eat meat and be healthy (and lose weight!)

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Eating meat will clog your arteries, increase risk of cancer and type 2 diabetes, and take years off your life, isn’t that what we keep being told, and even more so today?

In recent years meat has become the most talked about and controversial thing when it comes to nutrition, with Netflix documentaries and warring nutritional theories becoming more and more prominent, it’s no wonder so many people are turn their back on meat or just downright confused about the whole thing.

As a species we’ve been eating meat since the beginning of our evolution, but today there are so many raging arguments about eating meat when it comes to things like the awful state of our nation’s health, the environmental impact of agriculture, and the unethical treatment of animals – and all of these arguments have become tangled up in a minefield of confusion!

If we want to live long, healthy lives, should we eat meat? How much is OK or should we completely scrap it? Should we consume ANY animal products at all?

While anti-meat advocates and scientists have tried to frighten us away from eating mean by linking it to things like cancer, heart disease, diabetes, and obesity, research actually shows meat to be a nutrient-dense food that can actually help to prevent these diseases, as well as prevent nutritional deficiencies – as long as you focus on quality and eat it with plenty of plant foods and vegetables.

Plant-based diets should be the foundation of everyone’s diet, and quality meat and fish can also form part of the diet without being harmful in any way. The typical Western diet is made up of processed foods, processed meats, inflammatory omega 6 fats (vegetable and industrially processed rapeseed and sunflower oil, margarines, hydrogenated fats), plus plenty of sugar and refined carbs, whilst being low in vegetables and nutrient-dense fruits and other quality fibre.

I’m not saying that there are NO downsides to eating meat at all, but there are good scientific and health-related reasons to eat high-quality, organic, grass-fed, sustainably raised meat as part of an overall healthy diet.

Here are 7 points to help you make the most informed decision when it comes to eating meat:

1) Meat is the single best source of protein. I hear and read a lot of people saying that beans and pulses have a lot of protein, as well as things like pumpkin seeds, chia seeds and nuts. Well, they do, for plants. But firstly you’d have to consume a large amount of them in one sitting to get the optimal amount of protein required at each meal/across a day (ideally between 1.5 and 2g per kg of body weight per day), and secondly they lack a number of the critical amino acids, and we need ALL the amino acids, not just some of them, for good health. So, fulfilling your daily protein requirements with non-animal foods requires a fair amount of attention to detail, planning and effort – something that most people can’t manage. You have to eat three cups of beans with 100 grams of carbs to equal 6 ounces of animal protein (that contains zero carbs). And plant proteins contain very little leucine, the rate limiting amino acid needed to build muscle. Most of the plant-based protein sources are not ‘pure protein’ meaning they are also carbs e.g. beans and pulses like lentils, chickpeas, butter beans etc, or also fat e.g. nuts and nut butters. The older we get the more important dietary protein (we can lose as much as 3 to 5% of our muscle mass per decade after age 30) is in order for us to maintain our precious muscle tissue which means we maintain our health, strength, structure and prevent disease and ageing.

2) Meat was, and still is, unfairly demonised. Half a century ago it was discovered (in a flawed study) that saturated fat raises cholesterol levels and causes heart disease, and this led to the widespread demonisation of meat. We cut back on meat, opted for “lean” meat, and trimmed and skimmed all the fat off our meat. The thing is though that heart disease is a complex condition that doesn’t just involve high levels of ‘bad’ cholesterol in the blood, but also inflammation (from an array of other diet and lifestyle factors), blood sugar imbalances, triglycerides, and a lot of other factors. Also, the actual impact of saturated fat on cholesterol and heart disease isn’t that simple. Studies have actually found that the main source of saturated fat in meat, stearic acid, has no impact on our blood levels of cholesterol. What’s even more shocking is that eating saturated fat doesn’t raise blood levels of the saturated fats that cause heart disease. It’s actually refined carbs and starches, and sugar that actually raise your blood levels of ‘bad’ cholesterol and the bad saturated fats.

3) Updated science research is still debating how much saturated fat is a “healthy” amount, and latest wisdom suggests that saturated fat is fairly neutral; i.e. it’s not harmful, but it’s not necessarily a superfood either. Saturated fat originally became demonised in the 60’s and 70’s after ONE research trial was done which concluded that saturated fat and cholesterol causes heart disease. We now know (although a lot of mainstream health organisations are not up to date) that this one piece of research was highly flawed.  The decision to demonize saturated fat then extended across ALL fats by the 80’s – leading to today’s (devastating) fear of such nutritious AND weight management foods like egg yolks, quality red meat, nuts, olive oil, butter and avocado.

4) Meat is a powerhouse of nutrients for us. Our only dietary source of vitamin B12 is animal protein, and B12 is an essential nutrient for health. We also get valuable minerals and other vitamins from meat, as well as enzymes that we need to access nutrients, essential amino acids, and cancer-fighting antioxidants like vitamin A, which cannot be obtained directly from vegetables (the vitamin A in vegetables, like carrots, is not the ‘active’/usable form of the nutrient). Vegans often become deficient in B12, iron, zinc, vitamin A, vitamin D, omega 3 fats and more. Yes, plant foods contain many of these nutrients, but they are just so much more bio-available in meat. Quality matters, and I am not referring to processed or low quality farms meats here.

5) Which brings me to the next point, that grass-fed meat is better. Grass-fed meat (as opposed to factory-farmed meat) contains much better types of fat than animals that are fed grains instead of grass. Grass-fed meat contains more omega-3s, fewer omega-6s (which can be a pro-inflammatory fat in excess), and more conjugated linoleic acid (CLA), which can boost metabolism and can be cancer-protective. Grass-fed meat also has higher levels of vitamins, minerals, and other nutrients. It is often more expensive than conventionally farmed cuts of meat but worth the extra if you can manage it. In my house we eat less red meat (about twice a week) and higher quality, and we spend the extra on better quality chicken and turkey, and just cut back elsewhere.

6) A plant-based diet is a must. A lot of people talk about a plant-based diet in terms of being vegan. But everyone’s diet should be based around plenty of plant foods, whether a meat eater, fish only, vegetarian, or vegan.  At least three-quarters of your plate should be made up of vegetables and the rest of quality complete protein (e.g. quality meat, fish or eggs). You can include some ‘starchy’ carbs as well preferably coming from root vegetables like sweet potato, baby new potato, carrots, beetroot, or from brown, red or black rice, quinoa, buckwheat and beans and legumes like chick peas, lentils, butter beans etc. About a palm size and thickness of meat added to meals that are mostly vegetables.

7) What about all the well-publicised scientific studies showing that meat eaters are in worse health than vegetarians and die sooner I hear you ask? Well, the findings may have something to do with which meat eaters are being studied. Studies show many people who eat a lot of meat (particularly processed meat) are likely to have unhealthy habits in general. They might weigh more, drink more, smoke more, eat a low amount if any vegetables, low fibre and good fats. They are also more likely to be more sedentary. So maybe it isn’t the meat that’s damaging carnivores’ health—maybe it’s everything else they are doing to damage their health. It’s not the meat; it’s what is contained in the rest of your diet. You can be a sickly, overweight vegan or a healthy, well-nourished carnivore.

To find out more about how my coaching programme (whether the group or one on one) can help you, please complete the application questions below to book a complimentary breakthrough call with me where we can speak about working with me in more detail. I can’t wait to speak with you!

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8 Ways To Enjoy Your Holiday Without Sabotaging Your Health and Weight

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Ever gone on a strict diet and exercise regime in the lead up to a holiday and then gone wild when you arrived at your destination because you deprived yourself so much beforehand? You wouldn’t be the first!

Going on a deprivational low calorie diet to get you into shape for something special will only result in binge-like behaviour when you finally release yourself from the deprivation, and usually complete undoing of any results you might have had!

Something a lot of people do (myself included way back when) is go all out on a holiday and really do EVERYTHING they just wouldn’t do in their normal everyday life. This is usually a result of the deprivation or rigorous training routine they might put themselves through in the lead up to the event. For example you might ‘to hell with everything for the next 7 days whilst I’m in Ibiza, I’ll just get back on track when I get home”. This sort of mindset can be quite damaging. Far better is some sort of balance throughout the whole year, then when you go on short breaks or longer holidays you just let your hair down a little more than you usually would, but nothing so drastic that it throws your whole routine completely out and sabotages your health to the point where you are left feeling (and even looking) quite rubbish when you get back to the norm, and playing catch up for a good week or two and maybe longer.

 

Here are 8 ways to enjoy your holidays without sabotaging your health or weight loss efforts:

 

1) Ditch the stupid diets in the lead up

You’ll only get to your holiday and drink and eat everything in sight for 2 weeks because you’ve ‘been so good for the last month’. There really is no need to have this detrimental relationship to your food and lifestyle. The way I teach nutrition applies 365 days a year, only when it comes to fat loss specifically there is always going to be some sort of calorie deficit needed in order to shift it, but none of my women would or should be eating less than 1700-1800 calories a day, even for fat loss. So, in the lead up to getting yourself out in a bikini you might just want to tighten things up a little bit for a while before you go but that DOESN’T mean restrictive deprivational diets of 1200 calories and a tonne of cardio.

 

2) Plan Ahead & Keep it Real

Preparation is everything, especially when trying to avoid stumbling into the nearest bar or cafe when you’re starving. When you get to your holiday destination go for a stroll and see what restaurants and shops you’ve got nearby and get an idea of what’s available to you. Most beach resort restaurants will pile your plate high with heaps of fresh fish, mouth-watering fruit and veg and lean proteins. And if you finish that off with a bit of ice-cream, so be it. Know that you CAN and should enjoy some indulgence on your holiday but you don’t have to go mad, if you don’t deprive yourself for weeks before your trip you’re far less likely to have that mentality anyway (see point 1).

 

3) Book Self Catering & Bring your Own

I never go away without bringing some trusted essentials in my case. Here’s what I bring:

  • Milled flaxseed (e.g. Linwood’s) to add to things like muesli, smoothies, and sprinkle on salads.
  • Rude Health Muesli Nutty Crunch (not something I eat usually but for a holiday it’s useful
  • Protein powder that can be mixed/shaken with water (I like SunWarrior chocolate raw blend or Bulk Powders strawberry whey) for a protein hit during the day whilst enjoying an ice cream on the beach!
  • Then I hit the local grocery shop and buy some eggs, smoked salmon, cooked ham or bacon, avocados, spinach and or other dark green leaves, berries, coconut milk or nut milk (if available), tomatoes, olives, hummus, and any other veggies I can get my hands on.

 

4) Don’t forget to hydrate!

Don’t let your water intake fall to the wayside on holiday, even if you are sipping on cocktails throughout the day on an all-inclusive break to the Caribbean, GET THAT WATER IN no matter what! Your body’s cells will need it more than ever on a sun drenched holiday and even more so if alcohol is flowing.

 

5) Sleep is still a priority

Try to stick your normal routine as much as possible and get your 7-8 hours in each night. If you’re on a party holiday then just try to have a night off for every wild night and catch up on some sleep, your body and mind doesn’t have to come back ruined!

 

6) Know your limits

Which brings me to my next tip – know how much alcohol you can handle and don’t binge drink just for the sake of it. Take your time and have a glass of water in between each drink, you don’t need to get wasted just because it’s a holiday, its far nicer to remember your entire holiday! The same can be said for tamer more relaxing holidays – don’t just drink for the sake of it, ask yourself do you really want this next drink or maybe you’d rather a refreshing mint tea or glass of water instead.

 

7) Move your body

There’s no need for your exercise routine to take a complete break whilst you’re away, skip the cab and opt to walk instead, drop 20 squats each day before leaving for the beach or pool, and swim a few lengths of the pool everyday.  

 

8) Relax and enjoy yourself!

If you get breakfast and snacks right, stay hydrated, move your body, and get plenty of zzzz’s you can enjoy indulgent meals and fabulous wine guilt free. It’s not all or nothing, not at all, just do your best to limit the damage as much as you can and for the rest of it, relax!
So I hope these tips are helpful, I’d love to know! Drop me a line at francesca@flnutrition.co.uk :-)

With love

Francesca

P.S. IF you’re not yet part of my free private facebook community then jump in! I’d love to have you in there. Click here to join but be sure to answer the 3 entry questions to make sure you get granted access.

Struggle with binges or overeating? Part 2

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In my first installment on binge eating I talked about the most common reason that I see for binge eating, which is….not eating enough food across the day and week. So many women are still following outdated low calorie diets and doing tonnes of cardio in the gym each week. Their daily calorie intake is just falling too short and by the end of the day, week or month (whenever it is for you) this leads to binge eating simply because you are hungry.

When your metabolism doesn’t get enough energy (calories, from the right places) it starts to crave energy-dense food and when you get your hands on it you eat the lot. This is normal physiology, nothing to beat yourself up about. All you’re doing wring is starving yourself. So the first place to start if this is YOUR issue is to start increasing the amount of food you eat each day by adding in more good fats and quality protein.

Today I want to address some of the emotional reasons behind binge-like eating behaviour.

Being aware of your emotional triggers is KEY and the first place to start if you want to address it.

It might be loneliness, anger, frustration, a stress response, sadness, or other. We all have different emotions to different situations and handle them differently.

Sometimes binge eating is fulfilling a particular human need that isn’t being met, the most common ones being love and connection, which is a basic but strong human need.

Start by identifying YOUR emotional trigger, for example is it boredom or loneliness? Are you using certain foods to fill a void?

Once you’ve identified the emotional trigger then start to think about what else you can do to fulfill that need or fill that void.

Before I met my partner I lived alone, which I absolutely loved and didn’t actually want to change, but from time to time I could feel a little isolated because my sister and her children, whom I’m extremely close to live in Ireland, my Dad is a couple of hours away, and we lost my amazing Mum in 2011. So some lonely Saturday nights I could easily find comfort in a giant bag of crisps and whatever else I fancied. But if I just called them on Skype for a chat and a laugh the cravings I THOUGHT I was having dissipated. Other times I would go for a good workout, go for a walk, have a relaxing bath, listen to music, or listen to a podcast or powerful self-development audiobook. By the time I was done I my mind had usually diverted away from the need to binge and I was instead preparing a nourishing balanced meal for myself.

A client of mine, during one of our coaching sessions, identified that she immediately reaches for the office biscuit tin whenever she’s just had a challenging conversation with a difficult colleague in her high-pressured job. As soon as she recognized this she was able to stop herself in her tracks and think about what she was doing. The next time she found herself reaching for the biscuits she made a deal with herself that she would first go for a walk outside then come back in and if she still wanted a biscuit she could have one. She didn’t still want the biscuit when she got back, and this was the case 99% of the time going forward.

Another thing to ask yourself if your binge eating is fulfilling a need that isn’t being met is how can you change your life so that need starts being met in real terms? Sometimes we simply can’t change our circumstances but in some cases we can, if we think hard enough about it there IS a few things we can make happen or change that will improve our situation and remove the need for emotional eating.

So, identify the underlying reason for your binges;

  • Do you eat enough protein and good fats across the day and get ENOUGH calories in? (Click here to read my blog on calories)
  • What is your emotional trigger/s?
  • What need isn’t being met in your life?
  • What else can you do to meet that need that doesn’t involve food or drink?
  • Is there an emotion that you’re trying to suppress with the food you want in that moment? You may not be aware of this at the time but if you can try to sit with your emotion for a while and let it come to the surface, and express itself (e.g. in the form of a long old sob) then you may just find you no long need or want that particular food anymore because all you were trying to do with it in the first place is suppress the scary unwanted emotions. Instead, let the emotions come, sit with them and let them pass through.

Sit down and make a list of things that make you happy and lift your spirits, however big or small. From there see if you can start to incorporate more of this into your daily life, coupled with eating ENOUGH food by way of quality protein, good fats and fibre, and see if this changes your binge episodes for the better.

JOIN THE PRIVATE FACEBOOK COMMUNITY! It’s a group of fabulous women who share similar goals for their health, weight and lives. We support and lift each other up, and I’m in the group doing regular live educational sessions to help guide you through long term habit changes when it comes to your nutrition and lifestyle. Click here to join us!

With love

Francesca

How to deal with stress so it doesn’t halt your progress

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Stress really does have a lot to answer for. Whilst we all need a certain level of stress in our lives, its when it becomes to much and chronic we can run into problems.

I used to suffer massively with the effects of stress both mentally and physically. My entire body would feel it and I’d go for all sorts of body work treatments (which were amazing) to help it but at the end of the day it was the stress I had plus my thoughts and feelings towards it that was causing the pain. The treatments helped to dampen it down but it was only when I sorted my head out and learned how to manage the stress that I truly overcame it. Today, when I can feel stress building up from time to time I know exactly what I need to do and I’ve become so used to managing it better that I don’t need to remind myself more than once to start taking action. For me its journaling/writing my thoughts and feelings and flipping them on their negative head, upping the yoga and reducing intense gym sessions, no TV at night – baths and books instead and early to bed.

When we’re feeling overwhelmed with life and stress is getting the better of us we can tend to just do our best to get by rather than thrive in any sort of way. Our thoughts and feelings start to tend towards negativity as well.

We might say, think or feel things like:

  • I’m not good enough
  • I’m not slim enough
  • I’m not fit enough
  • I don’t have enough time/there isn’t enough time
  • I don’t have the confidence/I can’t go to the gym, go for a run, do any exercise, ask for help at home/reach out to someone for help
  • I don’t have enough money/I’m broke
  • Etc. etc….

The thing is, our thoughts become things. If you say or think it then IT IS.

This is a concept I’ve really only just taken on board myself and I’m starting to get comfortable with.

If you say you are broke then you are broke, if you say you aren’t slim enough or you look horrible then you are and you do, if you say things aren’t going to go well then they won’t.

When we focus on the negative, or the lacking, then all if our energy goes to those thoughts and feelings and there is no room for it to go elsewhere and manifest anything positive. Our energy will get stuck in this place of negativity and scarcity.

We’re then switched onto a continuous cycle of self-loathing and sabotage.

I’ve been in this place, for years and years in fact, and its only recently in the last year or so that I’ve started to change my ways and I now think say and feel from a place of abundance instead. Now it’s not always that easy. I get days when I just feel AWFUL, and I have to try so very hard to stay up, to stay positive, to love myself, and to NOT think and feel from a place of lacking.

But imagine if:

  • You loved yourself, every inch of your being both inside and out
  • You were grateful for everything that already IS and everything you already have
  • You appreciated everything about your life even the stuff that isn’t quite as you’d ideally like it yet
  • You felt your life was so abundant and full

Imagine where your focus would go if you felt/thought/said as per the above?

Imagine what sort of choices you’d make and how you’d spend your time?

Imagine how you would show up for the people and things in your life?

When we feel grateful for what we have and are, rather than sorry for ourselves and hard done by, we make better decisions and enjoy day to day life a thousand times more, trust me.

This applies to your life on all levels but also to weight loss, if that’s something you’re trying to achieve.

Yes, to lose weight successfully you need the right information and advice, personalized for you, but you also need:

  1. To manage the stress in your life so that you’re actually in a place where you CAN implement changes and new habits, if you’re too busy to do this then you need to look at what of the things that are keeping you busy that you can toss to the side to make way for implementation and success once and for all.
  2. To stop focusing on what we don’t have or what we are not, and instead think, feel and speak from a place of abundance and gratitude for all that we are and all that we have. Our thoughts become things and thinking from a place of scarcity simply instills and perpetuates unhappiness, sucking of energy, negative energy and self sabotage.

Can you start to change the way you think feel and speak about things, your life and yourself? Trying to implement changes and new habits will be a LOT harder until you do. So I hope you can take this on board and start speaking and thinking differently about some of those negative thoughts, feelings and beliefs you have. Flip them on their head, keep repeating it until you believe it, and then keep repeating it some more 😉

If you want help with any of this stuff and think a complimentary call with me would help you get clearer on where you need to go (with NO obligation to work with me AT ALL), then click here to book yourself in for one at a time that suits you, or just reply to this email to let me know you’d like to speak.

With love

Francesca

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