MIDLIFE MEN: POOR DIET (mistake 2)

Here are ten key points elaborating on the second mistake midlife men often make, which is having a poor diet:

1. Ultra Processed Foods: Many midlife men rely heavily on processed foods that are high in refined carbohydrates, unhealthy fats, added sugars, and artificial ingredients, which can contribute to weight gain and poor health outcomes.

2. Lack of Nutrient-Dense Foods: A poor diet often lacks essential nutrients, such as vitamins, minerals, fibre, and antioxidants, which are vital for overall health, disease prevention, and optimal functioning of the body.

3. Increased Risk of Chronic Diseases: Consuming a diet high in ultra processed foods and excess sugar increases the risk of developing chronic diseases like heart disease, diabetes, obesity, and certain types of cancer.

4. Weight Management Challenges: Poor dietary choices often lead to weight gain or difficulty in maintaining a healthy weight, which can further exacerbate health issues and impact self-esteem.

5. Insufficient Fruit and Vegetable Intake: Frequently falling short of consuming an adequate amount of fruits and vegetables, can mean you are missing out on the vital vitamins, minerals, and antioxidants that promote health and protect against diseases.

6. Inadequate Fibre Intake: A poor diet often lacks sufficient fibre, which can lead to digestive issues, constipation, and an increased risk of gastrointestinal disorders. Also check your fluid intake.

7. Increased Inflammation: Consuming a diet high in processed foods, unhealthy fats and added sugars promotes inflammation in the body, which has been linked to various chronic conditions, including arthritis, heart disease, and autoimmune disorders.

8. Poor Energy Levels: A diet lacking in nutrient dense foods can result in low energy levels, fatigue, and reduced productivity, impacting overall quality of life and confidence.

9. Impaired Cognitive Function: Research suggests that an unhealthy diet, particularly one high in refined carbohydrates and sugars, can contribute to cognitive decline and an increased risk of conditions like dementia and Alzheimer's disease.

10. Missed Opportunity for Health and Wellbeing: Neglecting proper nutrition will rob midlifers of the opportunity to nourish their bodies, maintain optimal health, and improve overall wellbeing, both now and as they age.

By adopting a balanced, colourful, satiating and nutritious diet that emphasises real foods, including protein, healthy fats, vegetables and fruit, midlifers can enhance their health, increase their energy, mental clarity and confidence and manage weight effectively, plus work towards reducing the risk of chronic diseases.

What's not to like? Do you feel you are making some of these mistakes? Simple sustainable steps to your lifestyle choices can make a huge difference to your health and wellbeing.

If you’d like to discuss how to implement a simple , delicious and nutritious diet plan into your life, message me for a complimentary and confidential chat. https://theprimalzone.as.me/30MinuteCall

MIDLIFE MEN : NEGLECTING REGULAR PHYSICAL ACTIVITY (mistake 1)

Following on from my ’10 of the most common health and wellness mistakes’ made by midlife men, I am going to elaborate on each one over the next couple of months.  Cheer up guys, we can positively change this outcome!

Here are ten key points elaborating on the first mistake midlife men often make, which is NEGLECTING REGULAR PHYSICAL ACTIVITY:

1.    Sedentary Lifestyle: Midlife men often lead sedentary lives, spending prolonged periods sitting in front of laptops and TV or engaging in minimal physical activity.

2.    Weight Gain: Lack of regular exercise can contribute to weight gain and an increase in body fat, which may lead to obesity and related health issues like diabetes, heart disease, and joint problems.

3.    Muscle Loss: Without regular physical activity, muscle mass naturally declines with age, leading to decreased strength, mobility, and overall fitness.

4.    Cardiovascular Health: Insufficient physical activity increases the risk of cardiovascular diseases, including heart attacks, strokes, and high blood pressure.

5.    Bone Health: Physical activity, especially weight-bearing exercises like walking or weightlifting, helps maintain bone density and reduces the risk of osteoporosis and fractures.

6.    Mental Wellbeing: Regular exercise has numerous mental health benefits, including reducing stress, anxiety, and symptoms of depression, while improving mood and cognitive function.

7.    Energy and Vitality: Engaging in physical activity boosts energy levels, enhances stamina, and improves overall vitality, allowing you to better cope with the demands of daily life.

8.    Hormonal Balance: Exercise can help regulate hormones, including testosterone, which naturally declines with age. Regular physical activity can support hormonal balance and potentially improve symptoms associated with aging.

9.    Disease Prevention: Active midlife men have a lower risk of developing chronic diseases such as type 2 diabetes, certain cancers, and metabolic disorders compared to those leading sedentary lives.

10. Longevity: Research suggests that regular exercise is associated with increased longevity, meaning that physically active men are more likely to live longer, healthier lives.

Remember, bone density and muscle mass, plus testosterone levels, all lower as you age.  By recognizing the importance of regular physical activity and incorporating it into your lifestyle, you can reap the numerous benefits and enhance your overall health and wellbeing.

If you’d like to discuss how to make time (I get it, you live a busy life) and implement a regular and easy exercise routine into your life, message me for a complimentary and confidential chat. https://theprimalzone.as.me/30MinuteCall

 Image courtesy of The Primal Health Coach Institute

MIDLIFE MEN : 10 OF THE MOST COMMON HEALTH AND WELLNESS MISTAKES MADE

Midlife can be a challenging period for men. It's a time when many may be grappling with the demands of work, family, and personal responsibilities, whilst also contending with the physical and psychological changes that come with aging. Despite the many obstacles that can make it difficult to stay healthy and fit, there are several mistakes that midlife men often make that can be detrimental to their health and wellness. Here are ten of the most common:

1.     Neglecting Regular Physical Activity: Many men lead sedentary lifestyles, which can lead to weight gain, decreased muscle mass, and increased risk of chronic diseases such as heart disease, diabetes, and certain cancers.

2.     Poor Diet: Eating a high-carbohydrate, high sugar and ultra processed diet can increase the risk of heart disease, obesity, T2 diabetes and other health problems.

3.     Excessive Alcohol Consumption: Overindulging in alcohol can lead to liver damage, high blood pressure, and an increased risk of certain types of cancer. Plus, it will impact your mental and physical wellness, including your mood and mental clarity which in turn effects your productivity, decision making and your ability to function at work and within relationships.

4.     Smoking: Smoking is a major risk factor for lung cancer, heart disease, and many other health problems. Quitting smoking can greatly improve overall health and reduce the risk of these conditions.

5.     Lack of Sleep: Sleep is essential for good mental and physical health, as well as social and emotional functioning, and many midlife men struggle with insomnia or other sleep disorders, like sleep apnea. Poor sleep can lead to fatigue, poor decision making, productivity and concentration, which will impact stress levels and an increased risk of accidents or injuries.

6.     Stress: Midlife can be a stressful time, and chronic stress can have a negative impact on both physical and mental health. Finding healthy strategies to manage stress, such as through exercise, meditation, or coaching, can improve overall wellness.

7.     Avoiding Preventative Care: Neglecting regular check-ups with their doctors can lead to missed opportunities for prevention, early detection and treatment of health problems.

8.     Not getting enough sun and Vitamin D: While sunscreen is important for protecting the skin from harmful UV rays, it can also prevent the body from producing Vitamin D, which is essential for bone health and overall wellness. Finding a balance between protecting the skin and getting enough sun exposure to produce Vitamin D is crucial for maintaining good health.

9.     Overuse of Painkillers: Many may experience chronic pain due to conditions such as arthritis, migraines, gut challenges, but relying too heavily on painkillers can lead to addiction, overdose, and other health problems.

10.  Lack of Social Connections: Loneliness and social isolation can have a negative impact on mental and physical health. Maintaining close relationships with family and friends, and finding new social connections through activities and hobbies, can improve overall wellbeing.

In conclusion, midlife men face many challenges when it comes to maintaining good health and wellness. However, by avoiding these ten common mistakes and taking proactive steps to prioritize their health, midlife men can enjoy a long, healthy, and fulfilling life.

I help midlife adults achieve strength, fitness, health and vitality by encouraging changes to lifestyle which provide immediate benefits and are sustainable for the rest of your life. Are you ready to create a positive future fuelled by increased energy, strength, confidence and clarity?

Click here for a confidential and complimentary call: https://theprimalzone.as.me/discovery

“I FEEL SO MUCH MORE IN CONTROL AND EMPOWERED" (MT, 47 - The Netherlands)

"Having been referred by my GP, knowing I wanted some help but not sure where to go, I was bit sceptical, but agreed to some health coaching sessions with Sheila.

I can’t explain how unique the experience was from the start. Sheila was everything I needed and more. Her holistic person centred approach in her coaching and provision of very useful information gave me the direction I needed.

Sheila doesn’t shy away from personal topics while skilfully ensuring the session ended with some clear points of focus for the time ahead. This while always checking in to ensure I wasn’t falling into old patterns or too much was opened up (to deal with).

Thanks to her skilful approach, support and kindness, our time together come to a natural end with me feeling so much more in control and empowered. I can’t thank her enough."

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I feel blessed to work with my clients. I offer a safe space, but still feel so honoured when they share with me. Previous trauma/experiences can have such a huge impact on our health and wellness.

#focus #empowerment #strength #mindset #unique #peace

NO LONGER “trapped in a cycle that would have prevented me from starting a new chapter in my life’(Tom, 44 - South Africa)

“Despite numerous attempts to lose weight and improve my health, I found myself caught in a discouraging cycle. I would summon the motivation to make a change, start implementing healthier eating habits and exercise routines, but after a few months of effort, I would see little to no progress and eventually regress to my starting point. This cycle left me feeling trapped and disheartened.

I needed professional help! With luck I came across Sheila!

Prior to meeting with Sheila, I experienced a decrease in energy levels around 3pm on a daily basis. I felt unmotivated and lacked the confidence to overcome the challenges I was facing. Additionally, I was unsure of how to progress and often found myself stuck in a cycle of slow weight loss or even returning to my starting point.

Sheila provided me with easy-to-follow advice that has made a real difference in my life. Her approach was not only practical and effective, but also compassionate and supportive. She took the time to understand my individual needs and circumstances, and tailored her guidance to fit my specific goals and lifestyle.

Since working with Sheila, I have experienced an incredible increase in my energy levels, a greater clarity of mind, and am losing weight. The ‘discouraging cycle’ I found myself in before has been broken … The " I should do it" now changed to …. "I could do it!"

I believe that had I not sought the guidance of Sheila, I would have remained trapped in a cycle that would have prevented me from starting a new chapter in my life and hindered my ability to socialise with others. My health would have further declined, and with the added risk of diabetes, my life would have become even more challenging.

I am so grateful for the positive impact Sheila has had on my life, and would highly recommend her services to anyone looking to improve their health and wellness. Thank you, Sheila, for all that you do!”

If you are a midlife man, like Tom, and have found yourself trapped in a cycle of bad choices, health struggles, a lack of confidence and zest for life, but would love to feel stronger and more energetic; have improved mood and mindset, plus be more confident (mentally and physically) click on https://theprimalzone.as.me/discovery for a complimentary and confidential 60 minute discussion about your challenges and aspirations.

This is the journey for rest of my life. Why would it not be when it feels so good?

“I'm a man in his 50s that has a truly positive outlook on life. I have a beautiful family, am the MD of my own successful business with a strong team. I am passionate about what I do and the dreams and goals that I have for the future.

However, working and playing hard, prioritising others and work before myself was taking its toll.  One day, a photo taken caught me at a bad angle, I was not impressed and I realised I needed to make change. My energy was low, I was carrying excess weight, had an issue with knee that needed an operation and which was dictating everything I did,

I had some big milestone business and personal events coming up that I wanted to be my absolute best for (mentally, physically and in great health). Ensuring that I was looking and feeling at my peak, being able to lead the business into a very exciting next 10 years.

I did plenty of research, including lots of reading and chose Sheila as she had successfully worked with men like myself.

From the get-go, she understood my 'why'. Which was so vital.  Sheila created a safe space, enabling trust and openness, which enabled me to share things that I felt I was unable to share  with friends, colleagues or even family. 

Sheila offers a discovery call and then an onboarding session, which were vital for her to dig deep into my habits, passions, challenges and goals and in turn build a programme for me.  We worked together for 12 weeks, each week taking into account things that were happening in my life/business that could impact my choices and wellbeing.  She was very patient and understanding when something derailed or took priority – a great listener.

We covered my short, mid and long term goals, which helped really focus what was important and what simple steps and strategies were useful.

From the start, it felt like an injection of wellbeing and totally liberating.  I now feel more alive, alert, ready, positive, strong and enjoy the difference in how my body feels. Plus, my recovery from the knee operation was easy and I am now able to jog and do my body weight training again, which I thought were a thing of the past.

I’m an extremely uncomplicated man and Sheila’s approach with me was knowledgeable, understanding and humorous, plus it got results (some of which I was not expecting).  The coaching sessions made me understand that this is the journey for rest of my life.  Why would it not be when it feels so good?”

If you are a midlife man, like John, and have lost sight of your goals and would like to get back on track; feel stronger and more energetic; improve your mood and libido, plus be more confident (mentally and physically) click on https://theprimalzone.as.me/discovery for a complimentary and confidential 60 minute discussion about your challenges and aspirations.

I WAS BUZZING AFTERWARDS

Now THIS makes me happy.

I love my 1-2-1 work and each client is very very different, not only in personality, drive, focus, but also in the challenges they are facing and goals they wish to reach.

When a client is just a few weeks into working with you and she sends this message following a session, makes me very excited.

Sometimes the supposed desired outcome is overshadowed by the initial positive and unexpected results.

In this instance, the focus is on strength not weight loss, mindset, longevity (working towards being as fit, energetic and healthy in the next 10 years onwards as she possibly can be) and changing the way she is thinking about things.

Love my job and serving my clients! ❤️

#strength #confidence #energy 

Feeling Good Matters

It's easy to take good health, energy, and fitness for granted until we don't have them anymore. When we don't feel our best, we might not even realize the full extent of what we're missing out on.

Feeling fabulous means having the energy to tackle whatever life throws our way. It means feeling physically and mentally strong, and having the stamina to pursue our goals and dreams. But if we've never experienced this level of health and vitality, we may not even realize that it's possible.

On the other hand, if we've had a taste of what it feels like to be at our best, we won't want to let it go. We'll be more motivated to maintain our health and fitness, knowing how good it feels to feel good. We'll also be more aware of the negative impact that poor health choices can have on our well-being, and more motivated to make positive changes.

So if you're not feeling your best, don't settle for less. Take steps to improve your mental and physical health and fitness, and discover what you've been missing out on. And once you get there, don't let it slip away – hold onto that feeling and let it motivate you to stay healthy, energised, strong and adventurous for life.

For a complimentary and confidential call, please contact me via https://theprimalzone.as.me/discovery

Life Survey Results Reveal Surprising Health Concerns Among Larger Men

A recent survey conducted among 136 larger gentlemen has revealed some interesting and unexpected health concerns. While weight-related health issues were anticipated, the survey results show that mental health and wellbeing needs are also a significant concern among this demographic.

The survey revealed that the top health concerns among these men are related to mental, sexual, and physical health. While the majority of the respondents reported experiencing weight-related issues, other concerns such as anxiety, depression, and low energy levels were also highlighted. These results highlight the need for more awareness and support for mental health and wellbeing, especially among men.

Fortunately, the survey also revealed that many of these challenges can be addressed by making sustainable and easy lifestyle changes. By focusing on healthy eating, regular exercise, and stress-reducing activities, it is possible for these men to improve their body confidence, energy levels, sleep quality, and mood.

The survey also emphasizes the importance of seeking help and support when making these lifestyle changes. While it can be difficult to make changes on your own, there are resources available to help guide and support individuals on their health and wellbeing journeys. This survey serves as a reminder that it is never too late to make positive changes and prioritize your health and wellbeing.

If you are a larger gentleman looking to make positive changes in your life, consider reaching out for support and guidance. Whether it's through online resources or a health professional, taking steps towards better health and wellbeing can have a positive impact on your overall quality of life.

For a free and confidential discovery call, please contact Coach Sheila via https://theprimalzone.as.me/discovery

THIS IS WHAT LOW TESTOSTERONE CAN LOOK LIKE IN MEN

As we age, it's normal for our bodies to go through changes, but did you know that testosterone levels in men start to decline after the age of 30?

Studies have shown that 40% of men over the age of 45 are affected by low testosterone levels, which can have a significant impact on both your physical and mental health.

So what's causing this drop in testosterone? Although the exact reason is still unknown, evidence suggests that our modern lifestyle, which includes a sedentary lifestyle, high levels of stress, and a diet filled with processed foods, might be to blame.

However, there are steps you can take to naturally boost your testosterone levels. Here are some simple lifestyle changes that you can make:

Get plenty of sunlight

Work towards 7 hours + good quality sleep

Engage in weight lifting or bodyweight training

Limit your alcohol intake

Avoid refined sugars and sugary/starchy carbs

Eat a colourful diet with plenty of protein/healthy fat

Remember, your health and wellness should be a priority. By making positive changes to your lifestyle, seeking support when needed, and taking steps to prevent and manage chronic conditions, you can create a future filled with increased energy, strength, confidence, and clarity.

Choose to take control of your health and make the necessary changes today. Your body will thank you for it!

For a confidential and free initial consultation DM me or complete online calendar form: https://theprimalzone.as.me/30MinuteCall

#testosterone #musclemass #bonedensity #libido #strength #confidence