DO YOU VALUE YOURSELF?
Are you allowing people/things to negatively influence your life?
I'd say 'man up' or 'get a grip', but I have been there, so....
By letting others’ opinions or situations influence MY life I was being completely dragged down for years.
In what way? In my:
- confidence
- finances
- choices
- health
- relationships
MY WAKE UP? I had ignored my supportive and loving community (I didn't want to hear the TRUTH) and it took courage to reach out. Painful to admit mistakes made, I'd 'failed' and let people down. Time to move forward.
I took some big steps. Invested in myself, got a coach and cleared the baggage out. It took time, but time invested is nothing compared to where I may have been.
My favourite mantra is KEEP START STOP. The past year or so of lockdown rules has given us time for reflection, so ideal to share again. Helped me build my new life, career, confidence, positivity, health and happiness.
STOP
· things/people that drag you down
· holding onto past negativity
· personal sabotage
KEEP
· people/things that encourage, inspire and motivate
· tasks/adventures that help you build in strength, confidence and character
· believing in yourself
START
· removing negativity
· embracing mistakes made
· realising your WHY
· self love
#mindfulness #strength #confidence
How Coach Sheila Changed Her Life To Achieve Optimal Wellness
DO YOU WANT TO KNOW HOW COACH SHEILA CHANGED HER LIFESTYLE HABITS, SO THAT SHE COULD LEAD A POSITIVE FULFILLING LIFE WITH OPTIMAL WELLNESS?
Proper Nutrition + Exercise + Lifestyle Habits + Mindset Practice = A Healthy, Vibrant Life
* You cannot "out exercise" a bad diet
* You cannot just "eat well" and expect your muscles and joints to stay strong
* You cannot blow off sleep and stress management techniques and expect to age gracefully (poor sleep and stress increase cortisol...chronically increased cortisol leads to accelerated aging)
* You cannot have a positive, fulfilling life with a negative mindset
Addressing all four pillars (nutrition, exercise, lifestyle and mindset) will lead to lasting, optimal wellness.
If you'd like to learn more about my story, or how you can start your own transformation journey now, contact me via : https://lnkd.in/dFDtgab
www.theprimalzone.com
#theprimalzone #love #health #results #strength #mindset #diet #nutrition #muscles #sleep #stress
DID I REALLY SAY SEXY?
May was a busy month for The Primal Zone.
Firstly, I was interviewed by Bucks Breakfast Radio for Mental Health Awareness Week about my own story of dealing with major difficulties in my professional life that also lead to personal and physical challenges affecting my life in so many ways. If you didn’t get a chance to listen, please Click here for my interview
And then……DID I REALLY SAY SEXY?
I was thrilled to have a discussion with the lovely Jackie Fletcher and Dr Louise Reynolds PhD of the Fabulously Keto podcast.
I got to share the story of how 10 years ago I solved my 30 years of inflammatory health issues, lost 20lbs and transformed my energy and mindset whilst running a business and raising a family.
Now I'm loving the fact that I'm coaching others to do the same.
If you'd like to learn how I feel fitter, healthier, sexier, younger and more adventurous NOW than I did in my 30s and 40s (yes I really did say that!), click the link below
038: Sheila Docker - Primal Va Va Voom - Fabulously Keto
Please do contact me with any questions, but also if there is anything you would like me to discuss on future emails, blogs or interviews.
I offer a free confidential discovery call, so if you are needing help recognising and then realising your own health and wellness goals - please complete the this form and we can arrange a good time to have a chat.
Wishing you peace and love and lots of sunshine.
Nature and Mental Health Awareness
It’s Mental Health Awareness Week and I was thrilled to be interviewed by Bucks Breakfast Radio about my own story of dealing with major difficulties in my professional life that also lead to personal and physical challenges affecting my life in so many ways. How it felt, what changed and where I am now.
Click here for my interview. If it helps just one person, my work is done 😍
This year, unsurprisingly, following the long months of lockdown, it is reported that millions of us have turned to nature.
From research conducted on the impact of the pandemic on our mental health, it is shown that walking outside was one of the top coping strategies.
”Nature is so central to our psychological and emotional health, that it’s almost impossible to realise good mental health for all without a greater connection to the natural world. For most of human history, we lived as part of nature. It is only in the last five generations that so many of us have lived and worked in a context that is largely separated from nature.
Nature is our great untapped resource for a mentally healthy future.
Despite this, many of us are not accessing or benefitting from nature. Teenagers in particular appear to be less connected with nature and around 13% of UK households have no access to a garden. We want to challenge the disparities in who is and who isn’t able to experience nature. Nature is not a luxury. It is a resource that must be available for everyone to enjoy - as basic as having access to clean water or a safe roof over our heads.” - www.mentalhealth.org.uk
What will you do to connect with nature and nurture your mental health?
Heart Disease Is Expensive
𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐟𝐨𝐨𝐝𝐬 𝐚𝐫𝐞 𝐭𝐨𝐨 𝐞𝐱𝐩𝐞𝐧𝐬𝐢𝐯𝐞
Who believes this? I used to think this way.
Yet I would happily spend money on clothes (those delivery guys are busy in lockdown eh?), gym never used, alcohol, takeouts, restaurants, etc.
Of course, certain foods are more expensive, but most of us have access to supermarkets and farmers markets which ensure an abundance of more affordable and wholesome options.
These options are substantially more beneficial for your wallet AND your health.
What is truly expensive?
- Heart disease is expensive and on the rise in the UK for the first time in 50 years
- Type 2 diabetes is expensive
- Rehabilitation time from treatment is expensive
- Missing work is expensive
- Having a lower quality of life is expensive
- Not attending important life events because of illness is expensive
Poor nutrition and a sedentary lifestyle are directly linked to heart disease and type 2 diabetes. With this comes stress, lack of sleep, depression, poor self-esteem = expensive.
𝐖𝐡𝐚𝐭 𝐰𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐫𝐚𝐭𝐡𝐞𝐫 𝐩𝐚𝐲 𝐟𝐨𝐫?
Real, fresh wholesome foods or your health?
If you don’t invest in your health and wellness, you may be 𝐟𝐨𝐫𝐜𝐞𝐝 to pay for your 𝐢𝐥𝐥𝐧𝐞𝐬𝐬 which will be much more expensive in so many ways.
Contact us via coach@theprimalzone.com or complete our Discovery Form for your free consultation to see how we can help you regain your best you.
What would you rather pay for?
Hunger Is Not An Emergency
𝗗𝗢 𝗬𝗢𝗨 𝗣𝗔𝗡𝗜𝗖 𝗔𝗧 𝗧𝗛𝗘 𝗙𝗜𝗥𝗦𝗧 𝗦𝗜𝗚𝗡 𝗢𝗙 𝗦𝗧𝗢𝗠𝗔𝗖𝗛 𝗥𝗨𝗠𝗕𝗟𝗜𝗡𝗚𝗦?
Is it an issue for you as soon as you get hunger pangs?
Do you get anxious not being near food?
Take a chill. Have a drink of water and breathe.
FACT: We do not need to constantly stuff our faces. We have so much stored energy that our body can utilise!
Before refrigeration and processed foods - where everything is immediately available, we would have to grow our own vegetables, hunt, forage or wander down to the local market. We would use energy to find that food.
Now, no energy is expended. Just grab and go. So how do 𝘆𝗼𝘂 justify the constant feeding programme??
𝙒𝙖𝙣𝙩 𝙩𝙤 𝙘𝙝𝙖𝙣𝙜𝙚 𝙮𝙤𝙪𝙧 𝙚𝙖𝙩𝙞𝙣𝙜 𝙝𝙖𝙗𝙞𝙩𝙨?
- Be more mindful about eating
- Enjoy cooking at home
- Buy foods that are fresh, colourful and nutritious
If you plan ahead, batch cook and freeze meals, buy local and have snacks on hand if really necessary - you'll survive!
In fact you will find:
- you will go longer between meals
- your blood sugar balance and insulin sensitivity will improve
- your sugar/carb craving will diminish
- you will lose weight and gain energy
𝗕𝗘 𝗠𝗢𝗥𝗘 𝗠𝗜𝗡𝗗𝗙𝗨𝗟. HUNGER IS NOT AN EMERGENCY!
Contact us via coach@theprimalzone.com or complete our Discovery Form for your free consultation to see how we can help you regain your best you.
#nutrition #eating #emergency
Midlife Men Speak Out
MID LIFE MEN SPEAK OUT
HOW DO THEY FEEL ABOUT THEIR HEALTH, ENERGY, SEX APPEAL, STRESS AND CONFIDENCE?
OUCH, IS THIS YOU? HOW DOES THIS MAKE YOU FEEL?
Has the doctor told you that you need to make health changes asap and you have/are at risk of:
- Pre/Type 2 diabetes
- High BP
- High cholesterol and blood sugar
- Heart disease
Until someone gets this news, it is unlikely that they will change…but why is that?
We carry on carrying on; experiencing the pain, illness and fatigue which comes with today’s lifestyle choices?
Below are a few comments from a Primal Zone poll for midlife men, showing how some are feeling:
• Look in the mirror, uncomfortable with what I see
• Feel bloated and lethargic
• Constant aches and pains
• Trouble getting up without that ‘ompf?’ noise
• Struggle to walk briskly without breathlessness
• Walking a golf course is a challenge
• Fear something will snap if I exercise
• On medication that I’m not sure works
• Drink and eat too much rubbish
• My wife doesn't want me
• Worried about health issues and financial security
• Look like this at 45-65 what will I be like at 80?
• Reduced mental clarity
These concerns can easily be adjusted with simple changes that focus on nutrition, mindset and movement.
Are you ready to get rid of that midlife body, regain confidence and energy, plus learn lifelong skills to enable you to thrive NOT survive?
Contact us via coach@theprimalzone.com or complete our Discovery Form for your free consultation to see how we can help you regain your best you.
THE POWER OF GOOD HABITS : MORNING ROUTINE
10 steps to leave the house
Good habits make you
A positive morning routine helps us set the tone for the day, better allowing us to control our schedules rather than our schedule controlling us. As we start each day fresh, we can better focus on what is in front of us, where to prioritize our time, and, ultimately, increase our overall wellbeing.
1. Dreams - As soon as you wake, try to remember your dreams
Sleep is the glue that binds new information into the brain. Whilst asleep, your brain subconsciously organises the information processed from the day and attempts to solve problems you may be facing. Remembering your dreams helps to kick start the neurological pathways in your brain and can help to solve dilemmas or challenges you may be facing.
How to remember your dreams?
DREAM ACRONYM -
Decide: The night before, decide you will remember all dreams.
Record: Keep voice memo or writing tools close to bed to record dreams.
Eyes: Don't open your eyes until you can recall dream. Opening your eyes can distract your memory with unrelated stimuli.
Affirm: Affirm as you wake that you will recall your dreams, reinforce the goal
Manage: Manage your sleep by clearing your mind and establishing nighttime hygiene and sleep patterns.
Share: Get used to sharing your dreams with others, this gets you into the habit of bringing dreams to the surface.
2. Bed - Make your bed
Doing something as simple as making your bed starts your day with a win, leaving you feeling accomplished. It cultivates self-discipline, makes you more intentional about your thoughts and action...habits become you.
3. Hydrate - Drink a full glass of water
During the night your body repairs itself and attempts to cast out toxins. This process utilizes water leaving you dehydrated after hours of sleep. Drinking a full glass of water starts rehydration and stimulates faster growth of red blood cells generating more oxygen in your blood for your body and most importantly, your brain.
4. Teeth - Clean your teeth with your left hand
Using your opposite hand will strengthen neural connections in your brain, and even grow new ones. It’s similar to how physical exercise improves your body’s functioning and grows muscles.
5. Cold Shower - Don’t hate me... WHY you may ask!?
Cold therapy reduces inflammation in the body and serves as a nervous system reset. The sympathetic nervous system is activated, and the blood level of beta-endorphin and nor-adrenaline is increased. These endorphins, or ‘feel good’ hormones help to give you a sense of wellbeing. Additionally, due to the high density of cold receptors in the skin, a cold shower sends an overwhelming amount of electrical impulses from peripheral nerve endings into the brain, resulting in an anti-depressive effect. It also trains you to do difficult things. Each time you overcome a struggle you gain strength and by doing this each morning you’re practicing doing something uncomfortable. When you train yourself to do difficult things first thing in the morning, it will show up in other areas of your life.
*Start slow and build up to a full length 5 minute cold shower over time. Start with intervals of cold to luke warm.
6. Mindfulness - Training for your brain
Mindfulness is like training for your brain. It means keeping a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.
Why be mindful? Mindfulness practices help to increase our ability to regulate emotions, decrease stress, anxiety and depression. It can also help to focus our attention, as well as to observe our thoughts and feelings without judgement. As we become more present in our lives and in relation to others, it can help us to make better decisions, to manage our emotions and to be more fully engaged in life.
This is a fantastic FREE app that takes you through mindfulness step by step. You can download it on either a laptop or smartphone. https://www.smilingmind.com.au/mindfulness
7. Mobility - Body Mind Connection
Improves circulation around the body, helps to reduce muscular-skeletal pain and encourage proper postural alignment. What’s good for your body is also good for your brain, this movement stimulates your heartbeat which in turn means more blood flow, and so oxygen, to your brain and that's very important.
5-minute mobility below:
Bridge reach overs x 20
4 point cat & cow x 10
Downward dog to hip drop x 10
Push up step lunge x 10
T – opens x 10
8. Smoothie - Brain and Body Smoothie
Getting the right nutrients are not only important for your brain but your body too.
Avocado - Rich in fats to nourish our brain.
Blueberries - contain antioxidants and phytochemicals to improve cognitive function.
Green leafy vegetables - Great for protecting your neurons.
Soaked walnuts - Shaped like a brain and packed with healthy fats for brain health.
Raw Macca – Boosting energy, endurance and mood.
Raw cacao - Mood and mind boosting properties.
(Optional) Teaspoon of honey or REAL maple syrup for sweetness.
INGREDIENTS
1/4 of an avocado
1/2 cup blueberries (fresh or frozen)
1 handful of spinach or kale
A small handful of walnuts (can soak overnight)
1 tbsp raw cacao and macca powder
1 cup of nut milk of choice
1 cup of coconut water or tap water
9. Read - Readers are leaders
The human brain is an organ that improves through mental stimulation. The brain continuously adapts, grows and rewires itself through the growth of new neurons. When people age, it’s common that they experience memory loss and sometimes their fine motor skills – but unless the mental decline is caused by disease, most age-related memory, and motor skill ability loss is from lack of brain exercise. If you don’t use your brain, it loses its knowledge.
10. Leave the house with a smile on your mind!
Contact us via coach@theprimalzone.com or complete our Discovery Form for your free consultation to see how we can help you regain your best you.
Source : Elliot Harris 2020
Why you are a butterfly
The Butterfly
The butterfly keeps being mentioned throughout The Primal Zone website and our various courses. It is the image that we want all our clients to believe in. Whether it is a tough macho butterfly or one with beauty and femininity. The main thing is, we are all butterflies, all different and perfect and we all have the ability to have even better health, better lives and a better future. It’s about growing and embarking on a transformation that will help you grow into your own life expectations.
I am a butterfly, a primal butterfly. As Coach Sheila, my transformation is always ongoing, but boy have I been through growth, spiritual and emotional awakenings, increased vitality and removal of ailments that had been holding me back for decades. Don’t get me wrong, I have had backward steps, confidence slips and am still on a % of the original medication, so I too am a work in progress. However, I have realised that I am always looking to see what I have learnt from a situation and how I can benefit from it, rather than feeling that the world has got it in for me.
A major discovery is that I had to be ready - physically and emotionally - to embark on committing to working on new me and adventure. Half-hearted commitment would not have got results and would have potentially developed into disappointment, guilt, frustration and blaming something/someone else for my lack of progress.
All human, eh? All been there, done that! So, we work out what is stopping us committing to feeling revitalised and happy and look to replace those feelings with others than can engage with our wish to be a brilliant version of the person we already are. A few easy steps and you are on your way.
Read more of my story on our About Us page. Are you ready for your transformation? Contact us via coach@theprimalzone.com or complete our Discovery Form for your free consultation to see how we can help you regain your best you.
SIMPLE CHANGES TO YOUR LIFE NOW = VERY BEST VERSION OF YOU LONG-TERM
At The Primal Zone we align our health and wellness coaching programmes to your own personal goals. These can be physical - wanting to be fit enough to run a 5k or to be able to spend active time with your children. Or based on your health and wellness targets, you may be looking to lose weight, reduce chronic inflammation affecting joints, digestion and skin, or maintain hormone balance and mental health.
Natural movement, sunshine, sleep and the very best ancestral/primal real food diet habits provide an uncomplicated key to making positive and powerful changes to your mental and physical well-being. Simple changes to your life now will provide immediate benefits and are sustainable for the rest of your life.
Globally we have an epidemic. Our health is struggling and we will not have the medical resources to cope with the needs of the many. A population that leads a more sedentary life, with long commuting hours, stressful jobs and processed foods is lending itself to obesity, diabetes, depression, and chronic inflammation.
Are you ready to kick that sugar and carb craving; lose weight safely, quickly and effortlessly; plus have long lasting energy and a strong agile body? Are you ready to improve the quality of your life by living a little differently? Email coach@theprimalzone.com or fill our Discovery Form for your free consultation to see how we can help you regain a better you.
‘If you don’t look after yourself, who is going to do it for you?’