Author: Adrijana Tomas Goryn

Mental health

Sleep To Feel Good

How have you been feeling lately? Do you feel so stressed? Hormonal? With a foggy head? Battling your weight?
 
 
How have you been sleeping in the past 6 months?
 
 
Let’s talk about sleep.
 
 
Sleep Deprivation Symptoms
 
 
😦 brain fog
😦 lack of energy
😦 changes in mood
😦 irritability
😦 increased hunger and appetite
😦 processed foods and sugary food preference
😦 poor decision making
 
 
Long term sleep deprivation effect on your health
 
 
😓 obesity
😓 cardiovascular disease
😓 diabetes
😓 immunodeficiency
 
 
You might have some other agenda around sleep such as
 
 
💻 working all hours of the day
📱 scrolling social media in the bed at night
🛋 chilling on the sofa, watching Neflix and your favourite program
🍷 having some adult time – time out of life
🍾 catching up with friends few times a week
🎮 playing games at night
🍫 stress eating at night
 
 
It is important to acknowledge it and recognise how you have been feeling lately.
 
 
With just one better night sleep you will see the benefits of it.
 
 
How to create a routine in the evening that serves you to feel your best:
 
😴 set a time to go in bed, so you can get 7-9 h sleep every night
😴 don’t bring phone, laptop or TV in the room with you. Leave it in the other room.
😴 have a warm shower or bath before you go to bed to feel calm and relaxed
😴 if you struggle to fall asleep – brain dump, journal or listen bedtime stories or meditation
😴 allow yourself to experience a different day after you had a good night sleep
 
 
I can tell you from my personal experience, since I have been going in the similar time to bed as kids, I have no longer energy dips at 4pm, craving sugar, going into a strop with mood, struggling with mood swings etc. I am simply feeling amazing every single day. But I do sleep well almost every night and I look forward to go to bed! At least it is my intention to get the best night sleep every night.
 
 
How do you sleep at night?
 
 
Is this something you have been paying attention to or you have pushed it aside?
 
it is ok no matter what choices you have been making until now, but it important for you to ask yourself – have this been helping me to feel my best or not and what can I do about it to change it?
 
 
If you would like to share with me your experience, please do just reply to this email as I would love to read it 🙂
 
 
Sleep well this eve,
 
Adrijana
Mindset, Weight Loss, Wellbeing, Women's Health and Wellbeing

How To Improve Chances to Lose Weight & Keep it Off

Most women focus on their eating as the main cause of their weight issues. 

That is true, when it comes to eating more then your body needs, but that won’t be helpful if you are trying to make a long term change. 

Your eating is directly related to: 

  • how you have been brought up
  • what was the conversation you heard about food while growing up
  • to your first memory around food, at the table in your own home
  • experiences related to your eating – judgment, criticism, comments related about your body
  • have you been given food as a reward
  • comments about your eating and about the outcome
  • creating opinion about food listening, reading, watching others
  • what food means, represents to you
  • what you feel while thinking about food and while eating
  • why you eat certain foods
  • what is the driver for you restrict the food groups
  • how you learned to react to stress & emotions 

It is very important to address all these connections, for you to be able to do something about your eating. 

If you push under the carpet your challenging relationship with food and your behaviours around food that you find disappointing or unhealthy, you will be spinning in circles. 

Until you become aware of what is happening and you put your head up, nothing will change and fortunately, you are the only one who can do that. 

So how you can lose weight and keep it off?

  • Focus on long term reward, rather than instant gratification
  • Focus on bigger picture, of how much your life can be positively affected if you change what you do and how you feel every day
  • Losing weight as a goal is exciting, but not as exciting to what you will gain for feeling full of energy, stronger, fitter, better mood etc. 
  • Change your approach from all or nothing, to long term learning
  • what gets you results, you will have to keep doing those little things to keep those results
  • it is about your daily habit and behaviour change for long term success and reward
  • create a routine that serves you well
  • implement self care every day
  • sleep 7-9 hours every night
  • move your body daily
  • spend time outdoors
  • self reflect your thoughts and emotions
  • keep learning
  • spend less time browsing 
  • be kind to yourself
  • Energy balance – once you understand this, your life will never be the same
  • for you to lose body fat, you have to be in a negative energy balance
  • all you need to do is to manage your food intake & manage your energy expenditure
  • If you struggle managing your food intake due to poor relationship with food, there will be no diet that can resolve this for you. You have to learn and be guided to overcome this challenge
  • Track for few months everything you consume and see how much calories you are consuming daily
  • if you look tracking as something that stresses you out, you still have to count money you have to not go in overdraft? Food is the same
  • sleep 7-9 hours every night
  • walk every day
  • eat protein with at least 2 meals per day
  • eat vegetables at least one big bowl a day
  • drink fluids
  • manage stress through walking, exercise, meditation, journaling
  • plan ahead! 
  • do a meal prep or use meal prep companies
  • do online food shop
  • buy for home only what you need

 

If you are struggling with mindless snacking and eating, and if you want to learn how to overcome it, join my brand new course how to STOP Mindless Snacking & Eating. 

You have got 7 days Money Back Guarantee, no questions asked 🙂 

I want to join the Course!

Or if you want to read my other Packages in offer, click here. 

Mindset, Women's Health and Wellbeing

5 Tips To Change Your Mindset

Do you struggle to stay consistent to achieve your goals? 

Do you feel you are lacking motivation to get yourself on your health and fitness journey? 

Are you constantly stopping and starting with new diets, training programs and you can’t get yourself going when you lose the momentum? 

I just want to tell you that there is nothing wrong with you. 

But you might be having the mindset that is not helping you.

What is a mindset?

Your mindset is a set of beliefs that shape how you make sense of the world and yourself. It influences how you think, feel, and behave in any given situation.

Fixed vs Growth Mindset

5 Tips to Change Your Mindset

1. Be willing to learn.

When you open your arms to learning, you are opening your mind to new life lessons, and you very soon see that everything can change. From feeling trapped, you learn how to be free. So I would encourage you to seek the answers you have. Is that how to overcome depression, how to live guilt free life, how to lose weight forever, whatever your mind is telling you, it is telling you to become curious to find out HOW. And I can tell you that life becomes exciting when you start finding out the answers you have been looking for, for a long time. 

2. Embrace progress and ditch perfection.

There is nothing worse than chasing a perfection. Deeply ingrained feeling of unworthiness comes through seeking perfection that doesn’t even exist. So it is good to be reminded to become present and to celebrate every progress you make, because with progress you move forward, you learn and grow. 

3. Gratitude journal.

Start your day with spending time to write about things you are grateful for. Writing down will increase the awareness and bring you the feelings of gratitude. If you are struggling to connect with feeling grateful, just imagine how it would feel like if you lose everything you have. I know it sounds horrible, but very often when we lose something we love dearly, we have huge regrets. 

4. Dive into meditation.

Meditation is life changing. It allows you to take a break from a racing mind, busy life and schedule and allows you to sit, breathe and let it all go. I have been a huge sceptic, but since I started doing it, I feel peace and now I am drawn to it to find myself just allowing it all thoughts and emotions to come and go. 

5. Fall in love in mistakes and failures.

We all see making mistakes as something that tells others about us, that we are not good enough but in reality by making mistakes, we all learn and get better at it. So I would encourage you to see mistakes as important lessons, to see what is working and what isn’t, because when you keep trying, you will learn and change the approach to get you towards your goal. 

Changing the mindset is the key for long term habit and behaviour change. Because how we filter information, if we look at it from the judgment and criticism, we will get stuck in the negative way we see and feel our actions, but if we start changing the way we question our actions and see what we can learn from that experience, we start having different answers. 

Let me know in the comments below are you getting closer to your goal and what do you think it is stopping you if you don’t? 

Stay strong and keep on working on yourself. 

Your goal is 100% achievable! 

Adrijana  

Wellbeing, Women's Health and Wellbeing

What Women Who Struggle With Weight Have in Common

Hello! 

How are you feeling today? Are you currently struggling with your weight, which impacts every area of your life or you just feel lost and having no idea what to do to feel and look how you want? 

Being there myself and now working with so many women, I have gathered information about common traits with women who struggle with their weight. 

I won’t be talking about self esteem, but about mindset issues and behaviours they practice every day. 

Women who struggle with their weight have following things in common: 

  • They are at the bottom of their priority list
  • They will do everything to make other people happy, but feel guilty to do something for themselves as they feel they don’t deserve it
  • Emotional 
  • They eat when they need a comfort or to feel safe
  • They have specific rules about food, trying to restrict or avoid certain foods and then they indulge in the excessive amount
  • They are very self critical and unforgiving for who they are and what they do every day
  • They seek distraction, to numb the emotional pain they are experiencing, by food, drink, TV, phone scrolling
  • Bedtime routine is all over the place, mostly staying up late and waking up feeling exhausted
  • No structure with eating. They eat randomly, without much thought and effort put into planning their day. 
  • They feel they are surviving each day with no end to their struggle. 
 
As you can see, there is a lot going on here for those women. 
I have been one of them and all I can say you can’t just focus on food and exercise here. It is so much more than that. 
Where can you start here? 

* Changing your priorities
* Self awareness
* Learning how to deal with their emotions, by establishing new ways to find comfort
* Get help and support to feel safe, where you can express how you feel and what is going on in your mind, and to be guided what you can improve to find yourself again. 

* Be patient with your process of understanding, learning, relearning, letting go of the old and embracing the new. 

* Self compassion is one of the key things to start your journey. Because without it you lose the focus on how much you, your health and your life deserve to improve. 

I wonder if this is something that has been playing on your mind? If you feel you need help and support to overcome this issue, I can definitely help. 

Book your free 30 min Discovery call here and we can see if we would be the right fit to work together and I can explain in more details how I can help you feel and look your best 🙂 

Book Your FREE 30 Min Discovery call HERE
Mental health, Nutrition, Wellbeing, Women's Health and Wellbeing

8 Reasons Why You Think About Food All The Time

Why do we obsess so much about food? Why we can’t stop thinking about it? 

As we are all so different, we have different thoughts about food, we treat food differently and also some of us have different emotions about what food represents or mean to us. 

Here are few potential reasons why you really struggle with food and food is the main topic your mind is processing daily: 

1. You are unhappy with your body.
2. You are constantly on the diet trying to restrict foods you love.
3. Every time when you feel out of control, any negative or positive emotions, you seem to dive into food. This cycle in your life probably happens more often than you want it to, so there is a lot of thought how to stop it. 
4. You have anxiety around food, because you believe what you are eating is wrong, unhealthy. 
5. You are trying to eat a perfect diet, but whatever that is, you never seem to be happy.
6. You know what you need to do, but all you think about is “junk” & “unhealthy” foods. 
7. You feel ashamed of your eating habits & you are constantly trying to do your best without success.
8. Fear that eating certain foods will damage your health or weight and you spend a lot of time thinking and preparing your food. 

Our opinion about food/nutrition is normally very far from what nutrition actually is. Eating balanced diet is just one part of our daily habits that contributes to our wellbeing and health, but it is definitely not the most important one. 

What do I mean by that? 

Our health, wellbeing, weight, quality of life is directly related to how we feel on a daily basis. I am just going to summarise here few things that impact our life every single day and looking only one part of our life as an exception, such as nutrition and if we change only that one part is not going to improve our life, if other things are not involved as well.

How much daily habits affect how we feel every day?
Good Quality Sleep
Daily movement
Healthy relationships
How you treat yourself
Regular physical activity
Screen time (social media scrolling WILL affect how you feel - reduce it)
How you manage your mental health and wellbeing
Gratitude
Daily experiences of joy and happiness

As you can see our nutrition/eating habits play just a small part of our life on how we feel. But unfortunately if we don’t address it on time, it can become our main focus, main frustration and the main reason of our unhappiness. 

How you can overcome this issue, so that food isn’t in the main focus of your life that controls how you feel every single day: 

1. First you need to have an understanding/knowledge of how nutrition, food, eating behaviours affect us on a physical, mental and emotional level. You have to be willing to open your mind to learn a new way how to see food in your life. 

2. Increased self awareness – become an observer of your own thoughts, emotions, habits and behaviours around food and how much food affects you and learn new skills how to manage those thoughts, emotions, change habits and behaviors to serve your wellbeing and health goals. Be willing to stop judging yourself, as you are doing the best you can, with the information you have. 

3. Have clarity to what is exactly you want your physical and emotional health to be like. Know exactly what you want to work towards. 

4. You have to be willing to let go of past beliefs and opinions about food, to create a space for new experiences, to explore tastes and food without criticism, judgment, shame and guilt.

5. Have trust in yourself that you can overcome this challenge. It is possible to let go of old, to embrace new and live life freely where food becomes just food to enjoy, rather than the enemy to destroy your life. 

Please watch this video below to gain a proper understanding of energy balance and how we can impact it with our behaviours to serve us long term. 

If you are looking for support, accountability and coaching, please feel free to message me for more information or email me on adrijana@adrijana.co.uk 

I hope you have enjoyed reading this blog. Please feel free to leave any questions or comments in the section below. 

Wishing you a wonderful day! 

Adrijana x 

Nutrition, Weight Loss, Wellbeing, Women's Health and Wellbeing

Are You Looking To Lose Weight?

Have you been caught up recently in the weight loss trap? 

You wake up feeling you have gained weight and you have to do something about it, but you don’t know where to start and what to do? 

Is your day affected to that extent that the only thing you are thinking about is what food to eat and how much exercise you should be doing?

And then you end up doing nothing about it?

Sounds familiar? 

Since being in fitness industry for 11 years and in the past year I have mainly focused on online coaching, I have seen the frustration of weight loss, weight gain and in general weight loss fluctuations. 

I would like to change the conversation about weight, because weight will always fluctuate depending on time of the month, time of the year, certain life situations, challenges and difficulties and it is impossible to control that number on the scales. 

But what is possible to keep your focus on your wellbeing, health and fitness without getting so concerned about that number. I do think for many women how they look is very important and I will never undervalue their desire, as I share that desire with them. I have found my peace with my body, size and wellbeing and I have seen now what does it take to be ok with all those weight fluctuations, and here is my insight in this journey: 

1. Your weight should be a long term focus on habit and behaviour change. I cannot stress this enough. You cannot achieve long term results without changing what you do daily. If you have a habit to watch Netflix and scroll social media for hours every day, that will impact your self esteem, you will procrastinate and definately convince yourself that you have no time to do something about your health and happiness, which in a long run will affect your mood that will lead to overeating and sedentary lifestyle. 

I would like you to change the focus from the number of your pants, to what you can do consistently that will make you feel good every day. As a result of you feeling good, you will feel empowered to take action towards things that make you feel good, which will be to move more and nourish yourself with food, rather then to seek comfort in food. 

2. Acknowledge what meaning food has in your life – if food is your go-to to seek comfort, joy and happiness, you will always go back to food when life throws at you challenges. That is why is important to develop tools and strategies that will help you to find comfort in things that truly bring you joy. You can watch the video here what you can do to overcome emotional eating. 

3. Establish non-negotiables in your day. Start practicing few daily habits that will help you feel your best. That can be anything that makes you feel good. Here are some of my examples:

  • morning routine
  • bedtime routine
  • meditation
  • breathing 
  • journaling gratitude, self reflection
  • listening empowering music, podcasts, audio books
  • spend time in your day learning something new
  • writing
  • movement outdoors, spending time in nature
  • catching up vitamin D outdoors
  • talking to a friend
  • exercise
  • doing something good for someone else
  • colouring
  • finding a challenge to work towards
  • doing something positive for community
  • volunteer 
  • or you can write list of your own
I really think that seeking for weight loss for the sake of weight loss isn’t worth it. If you don’t learn how to maintain your weight through what you do every day, your efforts will always feel like you are battling the invisible demon, always going back to the beginning. 
I guess you wonder is it really possible to change? Absolutely. Here is the process of long term change: 
1. Learning WHY you eat the way you do, why you don’t do things that you know you should be doing and why you are in the same loop for decades. 
2. Learn tools and strategies to break the habit pattern. This will require self awareness, self compassion, patience and implementation of new tools and strategies that will help you break the pattern. 
3. See your change as a long term investment into learning how to manage your emotions, habits and behaviours and to establish the routine that makes you feel good and also to change the mindset about you, your life and the change you need. 
4. If you don’t know how to do it yourself, ask for help from someone who have been there and who knows how to help. 

I would love to hear from you what do you feel is your focus right now and how are you getting on, on your health and wellbeing journey? 

Just post in the comments below 🙂 

If you are looking in long term change, message me right here. 

Looking forward hearing from you, 

Adrijana 

Adrijana Tomas Goryn
Nutritionist, Personal Trainer, Online Coach