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Within

Western Sydney based holistic health coaching service. Empowering people to find their true health, self and joy, from Within.

http://withinholistichealth.com/

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You are the artist and life is your canvas. Each of your thoughts is another stroke of the brush, colouring in your world. Every morning I visualise morning walks along the ocean, and I was able to manifest that this week and live a life closer to the one I dream. Thank you for such a relaxing trip away @amybethgalea, you are such a beautiful soul and I am incredibly grateful🌸💛

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I love a good affirmation! When I first started doing them I was in quite a bad place mentally and physically, so I thought, “hey, might as well give this hippie shit a go”. Now, the transformative power of affirmations are so damn clear to me that I want to shout it from the rooftops. If you want to make a change, affirm what you want in your life, every. single. day. We really are what we think, so if we are constantly putting ourselves down no wonder we find it so bloody hard to get to where our hearts are aching for us to be. Get out of your own way, make some positive affirmations, say them every single day, and watch yourself and your life transform around you. My favourite affirmation I say every morning is “I love and respect my body in every stage of my journey”.... I think all of you could use a little self love so feel free to steal that one 😉🌸😘

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A platter of homemade goodies to snack on during meeting with a client today. Why simply discuss the beauty of real, nourishing foods when you can experience it?! This platter features my chilli & lime linseed & chia crackers (recipe to come), homemade Tsatziki, Hummus, almond & chia bliss balls and a few fresh berries.

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Once you start showing yourself some love, whatever form that takes, the game absolutely changes. My favourite way to show myself a bit of love is through the food I mindfully prepare and eat. Even when I am not taking a photo of my plate to put on insta, I make sure it looks as beautiful as possible. I believe that this shows respect to the produce on your plate, as well as a great deal of respect for yourself. When I do this, I also find myself eating more mindfully and slowly, which has been proven to impact on your digestive health and the nutrients you absorb 🌱🌸💛

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CARB TIMING FOR FAT LOSS! It’s time to bust the “no carbs after 12” myth. Sticking to this actually HINDERS your fat loss! But why? Every single carbohydrate is broken down to a simple sugar and absorbed into the blood... whether it is a block of weetbix or a few cubes of sugar, it’ll all end up the same molecularly once it reaches the blood. Sugars are the bodies priority fuel. When there are sugars about, the body switches off the liberation of fat from its stores, and releases insulin to go through the process of carting the sugars into cells for either burning or storing. When you wake up in the morning, you are in a glycogen (storage of carbohydrates in the body) depleted state, a perfect state for fat burning! If you have a meal that is low in carbohydrates and moderate in protein and healthy fats, your body is sending out messages to continue the liberation of fat for energy. If you throw toast into the mix, you are just switching off the furnace! Swapping your WHOLE FOOD carbs (I’m not talking pasta or bread - think potato, lentils, quinoa, rice) to your EVENING MEAL, will have you burning hard through the day, and then having the night time to become glycogen depleted by morning to start the process all over again. The meal pictured is a perfect example of a healthy, low carb breakfast that will not only fire you up for fat burning, but the healthy fats will keep you satiated long into the day. Capsicum, herbs, spices, mushrooms, eggs, olive oil 👌 So much goodness!

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This. Was. Amazing. A recipe I adapted from “The Healthy Life” cookbook, and will continue to adapt and change. This is 100% a meal that can be adapted for any particular macro needs, and make for a mean meal prep dish for the week!! This one is a low carb pumpkin and spinach lasagne, but I’m going to play around with the ingredients and recipe and post up some really cool variations on my blog soon 😘

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MEET YOUR COACH! I thought it was about time I formally introduced myself. I probably don’t fit your stereotypical view of a “nutrition coach”... I am pretty irreverent at times, I fall over when I try new yoga poses, I sweat like a beast, I am the clumsiest person you will meet, and wow… sometimes I indulge in "naughty foods"... Why am I telling you this? Because, at the end of the day, I am just a real person, doing real work, with other real people. What I also am, however, is bloody passionate about health and wellness. I live it and I breathe it. ​ ​ It wasn’t always that way, however. It took a decade of heavy smoking, years of drinking and a lifetime of eating garbage. I was physically and mentally shot, suffering from immense anxiety, depression and lethargy. I tried a fair few online health guides and 12 week transformation challenges, you know, all of the “appealing” quick fixes… unsuccessfully might I add. The REAL change came when I started a journey of self-education and realised that THIS was how people can truly be empowered to make lasting, positive changes, both physically and mentally. Education is key. Prior to studying with the Function Nutrition Academy, I was a high school English teacher for many years, so my values around education having the potential to change lives runs pretty deep in my veins. I don’t want to work with you just for a before and after photo, but for a before and after life. The life before light bulb moments, and the life after. A life where you don’t ever need to fork out money to sign up for a program again, because you have the knowledge to write your own damn program!! A life where you will be equipped with all of the tools YOU NEED to bring out whatever badass life you want, the life that is just waiting there under the surface, already within you, ready for you to say “I’m coming for you”. That is why I chose the name Within, because this IS NOT about changing WHO YOU ARE, this is about making changes to bring out the potential that is ALREADY WITHIN YOU. ​ ​ ​ Wishing you wellness from within, Claire English Functional Nutrition Coach Within Founder

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HAPPY MONDAY!!! May your days, and plates, be full of colour this week 😍😄😋🙌

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Relaxing with this nourishing smoothie after a wonderful day working with some dedicated women, each on their own inspiring wellness journey! I am currently offering free consultations to anybody in the Western Sydney/Blue Mountains areas. During my coaching sessions, I provide services (depending on your individual needs) such as: * Education around nutrition & food as medicine * Pantry audit/clean out * Reading food labels * Mindset and goal setting * Family health & nutrition * Healthy eating on a budget * Quick & easy healthy eating * Nutrition for different goals - fat loss, muscle gain, combating illness etc. * Shopping tips & experiences * Exercise plans by a professional trainer * Accountability & support * Habit reformation & psychology * Cooking tips, demonstrations, classes. Book in for a free consultation now @ withinholistichealth.com to discuss how I will support you to smash your 2018 goals and become the healthiest version of yourself!

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Nothing like a bit of caulirice to soak up a hearty curry. With only a fraction of the carbohydrates found in the same portion of rice, your blood sugar levels will remain steady, helping you stay nice and full for longer!

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Let’s talk MATCHA 🍵 Matcha tea an antioxidant powerhouse that is made by grinding the entire green tea leaf into a fine powder. Through this process, you get the antioxidants, vitamins and minerals that you just can’t get from stooping normal green tea leaves - That’s why having a cup of matcha is like drinking 10 cups of normal green tea! Matcha contains chlorophyll and a compound called ECGc, which boosts the metabolism, detoxes the body, provides energy, and most importantly fights against cancer and other disease causing free radicals. This really is a superfood that everybody can benefit from.. it is extremely affordable and easy to find in supermarkets, and easy to brew up. Just add 1/4 teaspoon into hot water (not boiling water), or add into your smoothies or green juices! I currently use @zengreentea which also comes in bagged form, and I am never disappointed with the quality!

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Happy New Year! Wishing everybody a wonderful 2018 full of health and happiness... no better time than now to make some solid goals to smash! Book in for a FREE holistic health consultation to make some real, lasting positive change this year at withinholistichealth.com Whether you’re nursing a sore head or just want to kick start the year in the healthiest way possible, a CAB (Claire’s antioxidant blend) is the antidote! Loaded with antioxidants, polyphenols and micronutrients, this smoothie is a sure fire way to put a bit of a spring back in your step. 1 tsp turmeric, 1 tsp matcha tea, 1 tsp açai powder, 1 cup frozen berries, a bit of kale, and BLEND! My New Years resolution is to pop one of these into my routine daily (and stop drinking regularly). What are YOUR New Years resolutions?

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I believe in finding joy in cooking fresh, nourishing and simple meals. Since Christmas has wrapped up, my partner and I have had so much fun taking turns cooking for one another & trying out new whole foods recipes. This was today's lunch, "Carrot & Grain Salad" slightly modified from the @jamieoliver "5 Ingredients" cookbook @p.dub_ got me as a gift.

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It has been a week since Within launched and a massive THANK YOU is in order! I have had an overwhelming response for the free coaching sessions, and all of the places have been filled. I look forward to seeing all of my new clients smashing goals in the new year!! If you missed out on the launch offer but are still interested in booking in, I am offering free consultation sessions for January! Just head to withinholistichealth.com to secure a time. Wishing you all wellness from Within, Claire.

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When your herbs have a little friend living in them so you know they aren't completely covered with poison ❤️

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Never underestimate the power of the mind. One of the most transformative practices that you can adopt is creating affirmations and a clear vision for what you want in the future and focusing on that each and every day. Think it, write it, draw it, colour it in, have fun with... whatever you need to do to focus all of your positive energy on your desires, dreams and goals.

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Develop a positively loving relationship with food as nourishment. Food is your primary form of medicine, an essential way of healing... We may nourish ourselves for life thanks to the bounty of our magnificent and generous earth. When we eat mindfully and with gratitude, we honour our earth fully." Meredith Gaston

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DID YOU KNOW 💬 Sipping a warm drink with your food aids in healthy digestion and proper nutrient absorption? This is because your tummy is like a pot of boiling water that is cooking up all of you food with digestive acids and enzymes. When you add cold foods and drink to the mix, just like with a pot of boiling water, it momentarily cools it down. This process can cause some food to slip into the small intestines under digested, making it harder to absorb nutrients into the blood. Opt for a green tea to boost antioxidants, some bone broth for good amounts of amino acids and collagen, or the water you used to steam/cook your vegetables as most of the nutrients are lost into the water during the cooking process!

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