Immune Boosting Lifestyle Tips

There’s a lot happening in the world at the moment and if you’re anything like me it’s starting to take it’s toll and feels a bit heavy and overwhelming.
 
If you’ve been following me for any length of time, you’re likely receiving this email because you love to ride bikes, you’re new to cycling or you’ve been riding for awhile and love all my video tips.
 
What you may not know about me is that along with being a Cycling Coach, I’m also a:

• savvy nutritionist for healthy weight loss and feeling good in your body
• strategic business and career mentor
   

The Coles note version is for over 20 years I worked in the corporate sector as a Securities Law Paralegal working with mining, oil and gas and pharmaceutical companies before quitting and starting my own business.
 
I used to weigh around 200lbs and through my love for cycling, learning to eat healthy and working on self improvement and mindset daily has brought me to where I am today – healthy and happy.
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Throughout all of this I’ve overcome a lot of adversity and learned a lot of lessons, as I know you have as well within your own story and life’s challenges.
 
Some call me a Life Coach and either way I help people like you who can’t seem to get in control of your emotions whether it be climbing hills and feeling more confidence on your bike, eating your emotions or succumbing to the negative mind chatter around life’s adversities within career, business and your health.
 
I think we can agree that we’re heading in to some challenging times at the moment and I want to do my best to support you through this. This means I may be in your inbox a little more bringing even more value to you.
 
Today, I’m going to share some immune boosting lifestyle tips. Having a strong immune system is important and it’s about much more than nutrition.

(1)  Improve Your Nutrition
 
My nutrition programs and philosophy is based on clean eating meals that are designed to help you incorporate more plant-based anti-inflammatory foods into your diet, whether you want to be plant-based or not. For the record, I’m still an occasional meat eater and I keep it real with the 80/20 rule.

• Stay hydrated by drinking lots of water
• Limit sugar intake - sugar is inflammatory
• Eat less processed foods and more fruit and vegetables which are full of vitamins and minerals
• Eat some protein with every meal. Whether plant or animal-based, protein is vital to building and repairing body tissue and fighting viral and bacterial infections.

​(2)  Sleep
 
Sleep is vital to a healthy immune system. Getting a good night’s sleep helps us to be clear, concise and decisive in our choices.

• Unplug electronics in your bedroom - televisions, computers, phone chargers and lights
• Make it dark - black out curtains or a sleep mask
• Eat 2-3 hours before bed
• Unplug one hour before bed. Read a book, journal, take a hot bath, listen to soothing music, stretch, yoga, meditate or practice gratitude.
• Aim for eight hours of sleep. I know for myself no matter what I’m not able to sleep in. This means in order for me to get 8 hours, I go to sleep earlier at 10pm latest. You might be the same or be a night owl. Do what works best for you. 

(3)  Reduce Stress & Move Your Body
 
Reducing stress and moving your body is imperative to a healthy immune system and depending what you have going on in your life can be tricky. Please stay tuned as I’ll be announcing my Virtual Cycling Classes starting soon to help keep you active during the probable shutdown that is upon us.

• Limit your news and social media time. Everyone is posting about what’s going on and this is where I personally find it overwhelming. Letting the fear in raises your cortisol levels and keeps you in a state of fight or flight stress. It’s important for you to remind yourself of all of the good and to be grateful for what we have.
• Breathe. Pause and focus on your breath when you start to feel overwhelmed and anxious.
• Meditate. Sitting quietly for 5 – 10 minutes can help reduce stress and anxiety. When thoughts come in let them pass by like they’re floating by on a cloud and bring your awareness back to now, your breath.
• Practice gratitude. Write down 3 things are you grateful for every day.
• Exercise. Moving your body reduces stress levels. Get outside for a walk in nature, do a strength workout (I do Beachbody's online workouts), do some yoga and stretching, ride your bike, go for a hike or run. The key here is not to overdo it. If you’re not used to moving your body regularly in a certain way, ease yourself into it.

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SUPPORTIVE RESOURCES
 
The next couple of months may see our worlds become a lot smaller.
 
Instead of trying to ease the stress and anxiety with booze, junk food and emotional eating, I invite you to take this time to focus on your own health and well-being.
 
If this resonates and you need support and accountability to help you boost your immune system and take care of you, please join me for my 21-Day Nutrition Reset Challenge.
 
21-Day Nutrition Reset Challenge - This 21-day predominately plant-based clean eating challenge will help reduce inflammation, renew your energy and strengthen your immune system. I will be supporting you every step of the way with live weekly coaching calls.
 
>>>>> Read all about the 21-Day Nutrition Reset here.
 
I’m excited to see you and support you on the inside.

Big love,

P.S. Check out my 21-Day Nutrition Reset Challenge today.
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