Lost

Poetry -Written 3rd Feb 2024

Lost

She smiles beautifully

Admired by those around her

Surrounded by love

She has qualities seen and loved by many

To be in her presence

To experience her light and energy

Que bonito!

But her eyes tell quite a different story

One of distraction

One of emptiness

Every part of her body is cold

She’s being spoken at and responds accordingly but she can’t connect to her own words

She stares at your lips, but she has checked out.

So eager to speak of ourselves, we barely notice

We know little about dissociation, how to recognise it

We can notice if you’re not connecting to us

And we see it as you’re not interested, and take offence.

Somehow, she checks back in

Realising she hasn’t blinked

Lost & confused of when she checked out

She’s not understanding where the conversation is currently standing

But she smiles beautifully

She remembers to breathe

Feeling calmer

“How long did I hold my breath for this time?”

“I think I need a moment, but I can’t have it now”

And just like that

She gone again

No one notices anything but her beautiful, flashing smile.

Nadine Thomas ©

My Top 5 Non-Aesthetic Fitness Benefits “

GYM

Getting stronger – there’s nothing better than performing an exercise better than the last time or lifting it heavier too. progress is so satisfising and it keeps you thriving to get better and see more progress. It’s a mindset that you can push that bit further and then mind over matter kicks in! This can also be applied in other areas of your life too! When you think you can’t mush one more, you can think of that extra rep you smashed when you thought you couldn’t!

Bouldering

Problem-solving – I used to think that Boulding was only about strength, that was until I actually done my first session.  Don’t get me wrong – strength is needed, and it works various muscle groups that the gym doesn’t target. However, Bouldering ing makes you think about every action, it’s a very strategic sport. You’re not just stepping from one to another, the colour codes demand persistent, and you may be on a rock for some time to make sense of how to get to the next point! Its great because it them spills out into normal life, allowing me to give time to really think situations through and know that there’s always a way around anything!

It’s also great to win a section you have been trying repeatedly and now to be happier to try harder option. The surprises I love to have been when I try a session, I believe is beyond me, and I complete it easily! Theres no better feeling in the world!

Hiking

Being in nature – Oooo one of my favourites, you almost forget about the fact that you’re exercising! As soon as you leave London and experience the clean and fresh air, trees of nature and salty sea air, you instantly and deeply relax. Its therapeutic, calming and pleasing to experience. I love discovering new places out of London to visit too, my inquisitive brain loves it! The strength side is that my lower body again gets a workout that the gym doesn’t always give me, as I am working so many more parts of the muscle groups, I often feel this one for days after!

Dancing

Have fun and being in the moment – My first love of exercising! Since I discovered how much I love to dance in my teenage years, it’s been my go-to activity for joy and self-expression.  My roots are Caribbean and my dad really loved calypso, so it’s also with in me to really get into it enjoy dancing to Calypso and zouk the most. , and I really enjoy dancing to Calypso and Zouk the most.

I’m equally passionate about Latin and contemporary dance. After visiting Cuba, I delved into Latin music, learned the language, and explored various Latin dance styles, with bachata and merengue becoming my favourites. With contemporary dance, I spent a year in a church dance group and even travelled to the US to improve my skills, where I connected to it even more deeply.

Most importantly, dancing is a release for me; it’s how I let go and live in the moment. It doesn’t matter how I look (although I wouldn’t dance that side of me in front of ANYONE, ha-ha) as long as I’m enjoying it. I love dancing to R&B throwbacks videos and making my dance routines and next thing you know, 2 hours have gone by, I’m sweating buckets and I’ve completed an effective cardio session, all without it feeling like the dreaded cardio workout!

Martial Arts and Self-Defense (MAA)

Muay Thai, Brazilian jiu-jitsu, boxing, and Krav Maga are powerhouses in strength and cardio. For women, they can be real lifesavers. Unfortunately, the statistics continue to show high rates of physical and sexual attacks against women. While I wholeheartedly agree that we shouldn’t have to find ways to protect ourselves and that men should stop attacking women, the harsh reality is that we still need to know how to protect ourselves and prevent potential attacks.

Acquiring self-defence skills is empowering, and it’s reassuring to know that you have the ability to defend yourself. Even in a playful setting, knowing how to dominate and have the upper hand is invaluable. My personal experience has been challenging, as I initially struggled with the techniques and directions, but once I grasped them, I felt like I was on a winning streak. Krav Maga and Brazilian jiu-jitsu are particularly important to me, as I’ve personally experienced physical attacks and understand the importance of being able to defend myself. Muay Thai has helped me discover more of my physical strength and served as a great reminder of my capabilities.

These skills are crucial and fulfilling to have, and they also excel at burning fat, making them a clear winner for overall fitness and personal safety.

Receiving a strong and lean body are added benefits, but the real benefit is how amazing you feel and what it teaches you about yourself and your body!

TIME TO PLAY

Doing what we love and have a passion and immense interest is top priority, because we are top priority! Life can be a whirlwind, fast and occasionally overwhelming, but the secret sauce is to make time for the things that light up your soul.

In the midst of our chaotic lives, where work, kids, socializing, family, and endless special occasions keep us on our toes, it’s easy to get caught up in scrolling through social media as our form of “me time.” But here’s the twist: that’s mere brain simulation, not the passion-fuelled journey you deserve!

We can longer tell ourselves that we don’t have time to give back to ourselves. That must stop. After giving so much to others and often putting ourselves on the backburner, we can start to believe we aren’t worth the investment. I’m not saying that finding time is easy, I for one know this. I’m a busy bee, juggling work, fitness, blogging, building my business from the ground up, and making space for loved ones, but here’s the magic – a big part of my busy life is dedicated to doing what I love and nourishing my well-being. And during those times, I feel how happy and fulfilled, so it’s filling my cup, rather than taking away!  Its absolutely compulsory for me. Here are some reasons why we don’t tend to do so – along with solutions. There are no judgments here as they are real reasons that I’ve used myself! Yet, I’m a solution finder for myself and for you too in this post.

1. “I don’t have the time…” 

This is the main reasoning we tend to find, so I’m super up for exploring it! I’ll start off saying that this can be very true. How our schedule can be, working, commuting, cooking cleaning etc., it can feel like its robbing us of best parts of our days, so we are generally not left with a lot. But here’s the secret: you can MAKE time. If you think about it, there’s always time; it’s just that we choose to invest it in particular activities. Hands up, we’re all guilty of losing ourselves in the never-ending scroll of Instagram or TikTok, “just to check one video,” and suddenly 45 minutes have vanished, you’re down the rabbit hole and your brain is overstimulated on pieces of nothing. Imagine those 45 minutes spent creating art, making music, dancing your heart out, getting lost in a good book/series, or photography on a sunny day (we know the second part of that can’t be guaranteed!)  – whatever tugs at your heartstrings and makes your eyes sparkle. The trick is to schedule it a week in advance; your chosen times and days can be flexible, but your determination to devote 30 minutes, an hour, or even an entire weekend to what brings you joy; Because you absolutely deserve it, and it’s not a luxury, it’s a necessity!

2. “I feel I need to achieve something during my passions…”

Let go of this pressure. The world has fooled us into thinking that we must achieve something significant when pursuing our passions. The truth is, you don’t need to check off a list of accomplishments. When you’re immersed in something you’re genuinely passionate about, you can let your creativity run wild without the pressure to achieve something out of it!

3 “I don’t have the finances…”

Again, this can be valid depending on what your passions and interests are, whether your saving, or generally don’t have it. I, for one, adore live instrumental music and orchestras, and I often snag free tickets through platforms like Eventbrite. Art shows usually offer complimentary entry, and being in nature and hiking is enjoying what was given to us freely! There are always opportunities for free experiences. Keep an eye out for free tickets to events, fitness classes (Gymshark offers free fitness and holistic classes 7 daily from their store), and other passion projects to enjoy without a price tag!

4 “I have kids that take up a lot of my time…”

I’ve seen this first-hand and I’m not going to fight this one. Balancing self-care with parenting is a tightrope act, but it’s entirely possible. Sometimes, it means making a small sacrifice, like waking up a bit earlier or staying up a little later to carve out those precious 5/ 10/30 minutes for yourself. While I’m not a parent and can’t fully grasp the challenges faced, I’ve seen parents who’ve mastered the art of self-care while raising children. A good tip is to follow other parents who’ve successfully balanced their busy lives, and you’ll discover invaluable tips and tricks to help you on your journey.

5 ” I don’t have any hobbies or passions…”

If you’re starting from scratch, begin by exploring what interests you, and soon, you’ll uncover your passions, which will then lead you to your hobbies. It’s a deeply fulfilling journey, and I’m almost jealous you’ll be experiencing that joy when you get there! Remember, you must make the time, but when the reward is so big, why not!?

Being available for yourself to do the things you enjoy, and love are fundamental to having a fulfilling life. Theres nothing more important. You cannot allow yourself to continuously come after everything and everyone all the time. Being available for yourself means you can be the better part of yourself too. So, now, what are you scheduling in first?

Take up space

It’s time

Its time for you to take up space

Take up space unapologetically

You were never meant to be silenced

You were never meant to be hidden

Your light… If only I could show you how it intensely shines

Your light doesn’t wish to be dimed

It’s exactly why people constantly look at you

They always notice you

Smile at you

Pay attention to you

Even children

It can’t be helped

So, this is why you entirely must take up space

Without explanation

Just absolute acceptance

A realization

No longer scared of your own power

Are you ready to walk into it?

Need a Energy Boost?

Let’s talk about having more energy! The worst feeling is waking up and already feeling tired, which sometimes can last the whole day, so you’re living off coffee, energy drinks, or anything you can find. Even harder if you don’t like those stimulants. So what can you do? I’m not an “expert,” but below, I list what I’ve been doing for the last following years, and that works for me. If you know me personally or from Instagram (@nlc.wellbeing) you know I’m always on the go from morning to night, and I always have an abundance of energy. I get it from different sources I will discuss in a mo.

Instead of a simulate which must top-up often for a temporary boost, I use the below options:

Dates

Dates have so much power to them, it’s unreal. I live off them daily, and I feel the benefits, which is why I continue. Its a super brain fruit! A handful creates so much energy along with a natural sugar high that lasts a while, doesn’t cost your body, and is high in minerals and nutrients!

Nuts

Nuts literally do the same as above. They’re a natural energy boost and high in nutrients, I love it. But be mindful as their high in fat (the healthy kind, but you can still gain so much, I’ve been there haha)

Exercise in the morning

You don’t have to do a long work out, you could literally do 10 star jumps, a few burpees, or just paced walking around your house and you’ll be gifted with a surge of energy! If you want to go hard, you can reap the benefits as the day continues. The boost comes from the blood rushing to the brain, heart and muscles, and with that, I’m on a high!

Downward Dog
(Vector illustrations)

Forward Fold
(Vector illustrations)

Stretches

The days I feel more sensitive, these poses are a great day starter that rushes more blood to my brain for that alertness and also the benefit of flexibility!

Here’s a great morning routine video I use – https://www.youtube.com/watch?v=AUX4x1UN0V8

Water

Sometimes, you’re just dehydrated. It can literally be that simply. Drinking water will boast your brain levels and have you feeling more alert. If you’re not keen on the taste of water, you can infuse it with fresh or dried fruits, that’s my option the majority of the time!

Essential oil mix

I love essential oils and often mix them to explore what benefit I need. For energy boosts, I use a carrier oil such as jojoba or coconut oil with drops of peppermint, lemon and Eucalyptus, but there are so many options! I usually make them into a glass roller, put them on my wrist, and inhale…. instant awakening! If you would like me to make you one, contact me separately, and I’ll be happy to do so.

Fasting with fruits

Lastly, this one is my personal favourite at its the clear winner for the energy and clarity I have right now writing this. In fact, I’ve been writing, blogging, and creating for the last 4hrs straight and that’s with being up since 4.55am. All I’ve had is fruit ( a lot of dates!). I’ll talk about my technique, but I will say that I am not a dietarian and cannot advise you to do the same. My technique is fasting with fruits for either a day for at

at least 5 days. Only fruits. This sounds difficult, but as you start to fill your temple with fruits, it super awards you, and the hunger doesn’t exist. Even as simple as what I do daily, which is to have fruit for the first half of my day, I feel so activated! It’s also great for connecting with God or being grounded. It’ss a loaded topic and definitely one I will cover in a separate blog pos, but fruit just wants to hydrate you and give you super high energy!

So, overall, these are what work for me, and I wouldn’t be how I am today nor have all the energy I have without applying the above. I hope you can try one or more and see how well it works for you, but I’ll tell you now, you better be prepared for that energy boost!

Self-Talk – Where did that come from?

How do we talk to ourselves? Yep, lets have that conversation!

Do you ever step out of yourself and witness how you criticize or mentally beat yourself up? Its an eye- opening task to do!

If you slowly teach yourself not to judge but observe how you talk or attack yourself in times of high emotion, you will hear that the voice isn’t truly you. Then who is it?

Well, lets ask some questions. What sort of environment did you grow up around? How did caregivers talk to you when they were frustrated? How did family or friends talk to you in anger, how did a teacher or another authority figure address you? What about situations where you haven’t been directly addressed? What about siblings or family members celebrated in front of you for achievements or traits you didn’t have (though you would have them in over areas). What about how the media or society present you? What negative stereotypes have they used about your culture are that you’ve adjusted to and unlawfully accepted because you’re used to seeing it…Can I remind you that they aren’t you. Those insults that came at you, they aren’t you.

When you really start to think about all those voices that criticize you when you make a mistake ( as a human, you forever will do) who did that come from? when you criticize your looks or size, who did that come from? When you look down on yourself for a career/job you have, who did that come from? When you were in an impressible state and someone you love, respect or put above you comments negatively on your character or looks, did you strap it to you? And all you know is, you cant stop treating yourself the same wrong way they did, repeating their words unconsciously and even worse, accepting them too…

So this is why I ask you to get ahead of the thoughts when they come, observe them, question them, and ask yourself, “Who or what did this come from?” When you get to the point where you can practice this, you’re be quicker to let those go, correct with the truth, smile, and know your power… because that’s what you are. POWER. A King, A Queen. World Class and you better know it!

No to new year pressure

Firstly, congratulations! You made it to the end of another year! You may have had a whirlwind year so I hope you’re feeling even better that you got through it to see the end of the year 2022.

This post is for anyone who wanted to complete a goal or create a new habit in the year 2023 but weren’t able to do so. Let me please remind you of the following:

Every day is a new day to start something new

Time is a concept created by man

A human being just like us created the word “year”

The present moment is all we have and is the best of what you can work with

You can start again at any point and it doesn’t make you wrong for doing so!

Your- journey is never ending so your not conditioned to start or end something at the time the world sees fit

There are periods of rest and we have to respect that if it falls when we would rather be productive.

You don’t have to force anything – everything works out as it is suppose to but it won’t always be on our personal timing

You are not obliged to work on a timing that the world choses

Lastly, You can ALWAYS start again and the timing will not generate feelings of guilt, shame or anxiety!

You got this, we are in this together, here to a beautiful new day, each day of 2022 and all of 2023!

“DOYENNE”

(August 2017) 

“DOYENNE” 

(the feminine version of a badass leader who possesses the trifecta for power: seniority, authority, and rank.) 

Every time you speak badly of yourself to others, you permit them hold you in a negative light 

When you talk of how much you can’t do well, you give people permission to believe you are incompetent 

When you constantly discuss your flaws, you are allowing yourself to be seen as unconfident. 

You are communicating that you aren’t good enough in the present moment 

If only you knew you could change your interaction and self-image by how you set yourself up to others, 

When you had the opportunity to make yourself amazing, intelligent, competent and skilled, you unfortunately, allowed yourself to look the opposite. 

So, if they go on to talk badly of you can you blame them? 

Could you really blame them for following your way of thinking when you incorporated it? 

How bad does it make you feel when they agree alongside you? 

Can you blame them for doing the head-tilt and baby-voicing?  

You had set yourself up to lose before they even got to know the real you. 

So, what now? 

START AFRESH 

On a clean slate 

It’s time for your love of self to reflect and impact the words that leave your mouth 

The negative will no longer originate from your own mouth. 

No longer will you stain your character  

Tell them that you got it covered because YOU REFLECT greatness  

Tell them you’re winning in all areas because that’s YOUR AIM 

Tell them you’re excited for every moment that presents you with great opportunities as this is the case! 

Allow them to celebrate you, 

To be impressed with you, 

To see the golden side of you! 

You no longer have the time or energy to recognise the “bad” of you with anyone 

You work on that privately and only let them know that you are 

A Goddess;  

A Queen; 

A Leader; 

A truly extraordinary being. 

Always remember you have the power to determine how others view you; keep it correct! 

Inspiration 

I originally wrote this for myself as it was related to my situation at the time. I was irritated with how I was being treated, but being honest with myself, I knew was the cause of it. I had put views and words of myself across of a negative nature when it was not a noticeable factor. I focused on my weakness instead of my strengths. I created those views then got upset when people proceeded with them; Ironic?  I decided to include this in my collection as it may hit home with someone. I still struggle with this but I’m finding a healthy way of not putting myself down to others and deeply knowing my strengths while also allowing others to have their own opinion regardless. Though I referred to females, this piece of writing can relate to either gender. 

Part 2 – Tips and Tricks

The motivation for your change is what is going to determine your drive to turn new and healthy habits into a lifestyle.

Firstly, determine what your why is;

You want to have more energy

You want to feel better daily

You want to live a healthier lifestyle

You want to reduce your weight

You want to set an example for for your children/family

You don’t want to shorten your life, you want to live it fully!

All your drive will come from your reasons!

As much as you want to change, you will find it difficult. All your life, you have had a palette that is accustomed to levels of high salt, sugar and chemicals. So, when you begin to make the switch, you wont experience the same dopamine effect because you are now consuming natural and wholesome foods that taste exactly how it should. This not to say, you still can’t enjoy your meals, you absolutely can and receive the benefits for it!

Below I’m going to suggest just a few swaps. These few are taken from the personal plan I make for my clients. You can always get in touch if you would like one made for your needs and I create them for people who eat all foods and all types of food preferences.

Swap White Bread with fried egg and pork sausage/burger, fried onions, beans for –

Carnivore – Roasted/grilled Chicken

Pescatarian – Grilled Salmon

Vegetarian/Vegan – Falafel and hummus/sprout hummus

All accompany by – Roasted pumpkin and sunflower seeds, avocado, quinoa cooked in with peri peri spices, rainbow shard with a hemp seed dressing

Methods of cooking

Swap: deep-frying/frying for air frying/grilled

Swap: sunflower/grapeseed oil – avocado/sesame seed oil(high smoke point) – or better, avoid oil and use a stock-cube to cook in

white sugar/salt for – Sea Salt/ Date/coconut sugar/syrup

Egg alternative :

Baking – OGGS Aquafaba/ Chia seeds soaked in water

Scrambled egg – chickpea flour water and black salt

White bread – for Spelt bread

Fizzy drinks- fruit infused sparking water

The list can go on but I can personalise it for you helping to specify the weak points in my packages.

There are are many options to change and enjoy feeling energetic, healthier and happier but it definitely starts in the mind. Knowing that the journey to better health is will be different, will definitely take some adjusting, but when the benefits are so phenomenal and you look and feel amazing…. come on! Like exercising, ( a connecting blog post with exercising coming soon) it soon becomes habitual, its no longer challenging and you’ve adjusted and loving how great you feel and look…

Meet you on the other side of this journey?

Tiny Steps to Eating Better Part 1

As much as some of the health freaks like to berate people who don’t eat as well as them, some of us (including me) understand that it’s a never-ending journey! We all started from somewhere… Here is what I used to think was a great food stash –

And thank goodness, for my health’s sake, it’s now this –

Like many of us, we didn’t see errors with how we ate; it was want we were accustomed to. So saying that, we can’t exactly be made wrong for only eating how we knew. With the focus being put on health and nutrition, especially post covid, I think it’s fantastic that a lot more of us want to be more healthy. But it does start with taking small steps. That’s so important!

There are some people who can change certain or all eating habits cold turkey, but I think that’s an extremely small percentage. There are many health “influencers” telling people that they should just stop eating meat, dairy, salt, sugar, processed food, etc altogether as if it’s that easy to combat years of eating poorly in 1 day.

How I did it was to slowly reduce how much I was having of each food type. I did stop eating meat in one go, but 2 years prior to that, I would practice meat-free months just to give my system a break and found that after a while, the cravings naturally stopped and i felt good! Instead, I ate fish for 4 years and then limited it until it felt natural to stop. And the same with dairy, but dairy took a long long time! I’m a sucker for birthday cake! So, that’s my story but cutting or limiting it all doesn’t need to be the goal if you don’t want it to be, you can opt for a decision to reduce how much of the above you have and that can be an achievement on its own. Then feeling the benefits has its own rewards!

If you do wish to cut out a food group (meat/fish/dairy/processed food) , instead of trying to stop everything in one go, it’s best to take it in stages. Restricting straight away is never a great option as you will have immerse cravings and perhaps overindulge. Or what is also important is just changing how much you have and how you cook it.

Eating healthier does require more effort but no more than thinking ahead about what meal you would like! Sometimes you just need to test out new whole foods and be pleasantly surprised. Sooner than later, your palette will adjust to the natural food diet and you will feel so much better for it, and thats a promise!

In part 2, I will go into more detail about how to make your meals delicious AND healthy, discussing the motivations behind wanting to change your diet, and the better ingredients swap list!

See you on the other side!