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Movement & Natural Health packages

Sometimes we have goals in life that are hard to achieve without someone there backing your every move.

Have you ever wanted a personal trainer who understands your body as a whole, not just a part?

What about one who has extensive knowledge and understanding of how your body needs nutrient dense fuel to sustain your activities, balance your hormones and stabilise your mood?

In the 15 years being a personal trainer I have learnt many life lessons, worked with many different walks of life, as well as coach, mentor, motivate and support people throughout there health and fitness journey.

I am excited that I can collaborate my skills and expertise as a Natural Health practitioner offering full Nutrition advice and support as well as tackle complex and acute health concerns under the Bachelor of Health science degree as a Naturopath (Natural Medicine) and diploma of Fitness.

I named myself a “Holistic personal trainer”

Because I have been on my own journey to “holistic health” myself, I believe I can share my experience and now knowledge with people who are looking for something to support them as the whole person that they in-fact are, not just a muscle group.

Most of my life I ignored the best intentions my mother tried to install into me surrounding a healthy diet. I grew up on whatever food I wanted to eat (fussy as!) and believed if I worked out hard enough that that would counteract all my lifestyle and dietary choices.

Of course as a teenager and well into your 20’s you are invincible and mostly this can feel true.

If only I had listened! I remember being in my 20’s and having 30 somethings tell me “you’ll feel different when you are older” “It will catch up”, my mum said the same. Boy I wished I had of listened.

Working in environments where overtraining, excess weight lifting, under-reating carbohydrates and overeating of protein was the norm (and to the most part in these said environments, still can be the case) it was a downward spiral to my own individual health.

Always believing that because I exercised, everything else I did to my body didn’t matter.

It has taken 20 long years and many days of fatigue, burn out, bad gut issues and hormonal troubles to realise we as humans cannot sustain this way of thinking let alone of being.

So without blabbing on too much more about why I am so passionate about being a Holistic practitioner and trainer and how my passions emerged and grew

This is the reason I am here, to teach people to re-connect with themselves,.

Unplug from the screens an re-charge themselves.

Following true intuition, embracing a healthy lifestyle, sustaining eating habits, managing stress, falling and staying asleep, balancing hormone patterns and creating a balanced

WHOLE, HEALTHY 

YOU

I’m no longer the trainer who just say drop and give me 10 burpess for no other purpose than to make you out of breath and walk away with a bad back.

I have intention in my work in that movement is incorporated within your wellness package as well as natural health consults to address health concerns and tackle right down into finding route causes for symptoms you may have been experiencing for way too long and never got to the bottom of

Tuning right in and listening to our body again instead of to the latest fad or trend.Tailoring your wellness package of movement and health specifically for

YOU

I offer guidance and support around your tailored training needs for your body and your dietary needs.

There are no boundaries or rules,  just a realistic approach to

YOUR HEALTH & WELLNESS

If this is something of interest to you please don’t hesitate to enquire below

sarah@forevernatural.com.au

 

 

PERSONAL TRAINING MENTORING

Are you a personal trainer?

 

Do you feel like your workout plans are getting a bit stale? Need a new approach? Perhaps you need help planning or structuring programs or need help working and adapting with different conditions and ages.

 

Sarah has been working in the Fitness Industry for 15 years mentoring and educating students teaching Cert 3 & 4 fitness. Facilitating and running group fitness classes including boxing, kettlebells, stretch, weights and bootcamps. As well as one on one specialties including kettlebell conditioning for general fitness as well as competition fitness programming.

 

Be at peace with your clients and get them real results with a holistic view to training and programming.

 

 

 

Sarah also offers collaboration with personal trainers and their clients to cross refer to support your clients nutritionally and emotionally to better achieve their goals.

Sound like something you are interested in but not sure? Write to sarah for an obligation free chat.

Sarah is always more than happy to help!

Sarah@forevernatural.com.au

 

 

 

Naturopathy

Naturopathy

The Healing power of Nature

In Naturopathy the primary aim is to address the root cause of your problem

Naturopathy encompasses a holistic approach

As a Naturopath I recognise that people need to be heard in order for their health to be understood. I hold space for you to be heard, truly listened to, with your whole health history considered and looked over thoroughly. Feel truly cared for heard.

A no fuss bandaid free approach with the aim to understand your body as a whole, and treating it like so.

Using Lifestyle measures, Dietary advice and changes, Herbal Medicine and Nutrient supplements to support you on your health journey.

Naturopaths study the intricate details of how medications can effect you long term. As well as nutrient deficiencies and interactions, Some typical ailments we work with might be allergies, immune and hormone health, endocrine dysfunction and fertility to name a few.

Functional testing is apart of our integrative approach to your wellness as well as nutritional advice, mentoring and support.

Sarah specialises in, but not limited to…

  • Postpartum support for the family, from Mum and Dad, Newborns and toddlers health
  • Mens & Womens Health – reproductive, libido, endocrine, metabolic syndrome, healthy weight loss
  • Wholefood approach to Nutrition – realistic and studied methods for health conditions
  • Athletic nutrition support

 

 

Book now

Make a Booking

 

 

 

 

 

Caffeine

 

CAFFIENE

 

How much are you relying on it for “energy”?

 

When we are already stressed – whether that be physical, mental, emotional stress

When we rely on caffeine for energy that morning cup you are having on the rush in to work sends a message to the pituitary gland telling your adrenal glands to make stress hormones cortisol and or adrenalin.

When these hormones are released your blood sugars spike. Providing you with yes, “energy”. Adrenalin is communicating with your body telling it its in danger, of course you are going to feel pumped! Cortisol lets your body know hey I don’t think we are getting food anytime soon. All other body systems shut down or go haywire!

 

The production of these hormones can be perceived and promoted by REAL stress,

However, if you are already depleted, tired, wired, anxious, stressed, unrested –this production of hormones can be brought on by caffeine, activating the fight or flight response causing you to feel uneasy, reactive and initiate a see saw of a day.

 

Back to Biochemical basics for a minute – If you are in fight or flight mode – your body needs its fuel from glucose (sugar). Wondering why you later crave it? Or experience a slump at 3pm when the caffeine starts wearing off and you reach for that sugary snack? Your craving it to refuel that artificial tank you’ve created!

 

Additional glucose in the blood raises insulin –  the hormone that stores fat. Whatever glucose is not used turns to glycogen to be stored in muscles and what is left over stores as fat – it’s a viscious cycle and a scary one that most people don’t understand

 

“If I have a coffee on an empty stomach I will loose weight won’t i?” a common question I am asked!

 

I’m not saying its not ok to enjoy a cup of tea or coffee but let’s get honest about how and why you are consuming it! Are you sitting down calmly enjoying it or wanting it in your veins to pump you???

 

  • Are you having it on the run?
  • Are you 100% needing a caffeine hit in the morning to get you going? What happened to whole food for that?
  • Is it dulling your appetite? Making you unstable for the rest of the day where you need to have coffee again for the perk or crave sweets in the afternoon?
  • Does it loosen your bowels? The only way you can “go” in the morning?
  • Do you go for it more when you are sleep deprived or stressed?(no good!)
  • Is your sleep effected?

 

The way in which caffeine effects you can simply be related to the pace in which you run at in your day to day life. If you are darting everywhere running on the to do list, in and out of meetings, feeling stressed about your phone going off, that meeting you have to be at, that colleague you don’t want to deal with – but slowly noticing differences in your body, feeling jittery, anxious, wired but tired…. Time you got real with yourself about what caffeine is or could be doing to you!

 

 

Delicious, Nutritious, Easy, Avocado Cups

Avocado Cups

Author: Sarah Fehlberg
Recipe type: Easy
Cuisine: Barbecue
Prep time:  
Cook time:  
Total time:  
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Ingredients

Avocados

Tomato

Cucumber

Corriander

Lime juice

Chilli flakes

Instructions

Half an Avocado and grill on the bbq till a little bit brown

Add in a Mexican type salsa of using the remaining ingredients chopped and blended together.

Even some warm black beans mushed in the middle would be divine!

Grilled Mezze Fajitas

 

 

Author: Sarah Fehlberg
Recipe type: Easy
Cuisine: Barbecue
Prep time:  
Cook time:  
Total time:  
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Ingredients

Green, Red and yellow Capsicum strips

Asparagus

Zucchini

Eggplant

Red and Brown Onion

Mushrooms

Salt & Pepper

Instructions

Chop the vegetables into strips for the BBQ

Season with Salt and Pepper to Taste –you can add whatever spice you like – some of my ideas are Garlic, Lime Juice, Chilli, Oregano, Smoked Paprika, Cumin – the list goes on – get creative!

Grill on BBQ until soft and brown – You can then use your favourite style of wrap to create a delicious fajita – sprinkle with sesame seeds and/or tahini/lime dressing – YUM!!!!

Can add a lovely fresh salad on the top of Avo, Cucumber, Tomato and coriander !

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Black Bean Burger Patties (Vegan Friendly)

Author: Sarah Fehlberg
Recipe type: Easy
Prep time:  
Cook time:  
Total time:  
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Ingredients

1 can of organic black beans washed and drained – mashed up

½ cup of brown rice cooked, strained and cooled

½ red onion finely chopped

Garlic cloves to taste finely chopped

Pinch of chilli flakes

Pinch of cumin

Squirt of lime juice

1 chia egg or if not vegan add normal egg

Instructions

To replace an egg, use 1 tablespoon of chia seeds mixed with 3 tablespoons of water and let the mixture sit for 15 to 20 minutes or you can prepare it the night before. Mix the chia

seeds and water together in a small bowl and let it sit for 10 – 15 minutes until the mixture becomes gel.

Mash all ingredients together into balls the size of your palm – then put on BBQ with a cooking oil of choice and squash into a patty – brown each side and enjoy on a Cooked Portobello mushroom as a base along with tahini dressing, tomato, cucumber and salad leaves – DELICIOUS!!!!

You can add corn, zucchini, carrot and greens to this also! Get creative!

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Hemp Protein Pancakes

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HEMP PROTEIN PANCAKES

it’s a pretty exciting time for Aus at the moment as hemp is now legalised for consumption. With an array of health properties I consider it a nutritional powerhouse with the right balance of omegas (good Fats) over 20 amino acids necessary for repair and development as well as its high protein and fibre content! This is such a simple way to incorporate it into your diet Enjoy

1 overly ripe banana

2 heaped teaspoons of Hemp Protein (we like Hemp Foods Australia Hemp Protein)

1 pinch of cinnamon

1 tablespoon of Chia seeds

3 eggs (for vegan version – you can use 3 x chia eggs)

1/4 cup of filtered water

1/2 tsp of Baking soda

Whizz these up in a blender until smooth and watery (not too watery)

Then pour pancakes into fry pan using your choice of oil (we used olive oil) on low heat – they are best cooked one at a time. Flip when you see bubbles.

We topped with maple syrup and Coconut Yoghurt and a handful of nuts I had laying around.

You could add some more fruit on top for some extra fibre like passionfruit and stone fruits etc

ENJOY!!! <3

Are you Overtraining?

 

Forever Natural Article

Are You Overtraining?

By Sarah Fehlberg

Natuopath BHsc

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Are you eating “well”?

Working out – Everyday?

Not able to connect the dots as to why you feel the way you do even though you are doing everything you think you should? Groggy when getting up? Hard to get to sleep? Exhausted and have a constant feeling of being “run down”?

Have you ever considered the concept of Overtraining?

As a Personal trainer and Naturopath these are some of the themes that can come up with clients I see who fall into the trap of overtraining

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Common themes

  • Inability to shift weight especially in the abdominal area even though you may think you are exercising correctly and eating well
  • Thinking training means you can eat anything
  • Under eating and over exercising, especially restricting carbohydrates
  • Personality – not being able to say no to commitments, over scheduling, the need to feel busy and always doing something, never resting.
  • Perfectionism – constantly having to tick off the to do lists
  • History of emotional or physical trauma
  • Shift workers
  • Overtraining – over exercising and not allowing rest, recovery and restoration
  • Hours at Job – satisfaction of one self at work
  • Poor diet or current dietary habits are shifting for example reaching for snacks or packaged goods you wouldn’t usually have all the time, increased need for Caffeine and consumption of chocolate or sugars

Common Symptoms  

  • Fatigue – unrelenting – sudden, need for more sleep but more sleep doesn’t help
  • Waking unrefreshed
  • Loss of libido
  • Loss of energy and drive, ambition
  • Increased fear and anxiety – racing heart upon waking
  • Foggy thinking, concentration and memory problems
  • Snappy, short fuse, angry for no reason
  • Hormonal dysregulation – for women changes in period, for men changes in mood
  • Hypoglycaemia syndrome or as I like to call it “hangry”, feeling angry when you haven’t eaten.
  • Sugar and salt cravings
  • Immune system taking a dive
  • Nausea – unable to eat in the morning
  • Need for too many stimulants to get you through the day
  • Stimulants no longer working – needing more and more Caffeine
  • Feeling better in the evenings – more energy at night
  • Sudden allergies
  • Changes in bowel movements, reflux, constipation, diarrhoea
  • Infertility – hormone changes, premenstrual syndrome worsening
  • Inability to loose weight even when “eating right”
  • Weight Loss

 

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Everyone knows that exercise has long been prescribed and has positive effects for our health. It Lowers blood pressure, increases cardiac output, reduces stress, helps keep that extra weight off and so on.

 

There is a point however of training where I often see people get to when it starts to become detrimental. That’s right detrimental. Stressful & Damaging to one’s health.

I get it, you are now saying – how can exercise do this? …

 

Firstly, lets talk about how the body perceives stress.

 

Stress comes in all shapes and sizes in today’s modern world. Whether that be emotional (trauma, dealing with negative people around you, work stress), situational (traffic, relationships, circumstances, lifestyle) the list goes on. Believe it or not exercise is perceived by your body as the same stress, whether you like it or not, the body biochemically goes under load and stress when you exercise, the same as when you are under emotional stress.  Chronic stress states occur with overtraining (and often under eating, but more on this later) this can be common in runners and be linked to problems via the hypothalamic pituitary axis altering the nervous system which then goes on to effect sleep, mood, libido, the immune system and hormones, to name a few!

 

Over a long period of time if someone already has a stressful life, job, worries, busyness, and adds in overtraining to their schedule this can cause a physical depletion creating a cascade on the endocrine system (The system involved in regulating metabolism, hormones and the like). This is often gets named adrenal insufficiency – most of the time this is when people can reach for pre-workout mixes high in caffeine or supplements to try and boost their energy to be able train some more. (AHHHH!)  The reduction in proper hormone synthesis can cause the individual over time to reduce their ability to cope with said stress….

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Nerdy Tips
Cortisol slows the immune systems inflammatory responses and balances insulin which is important for the metabolism of glucose for energy (you won’t have enough glucose for energy if you are on a low carb diet, carbohydrates are needed for your first line energy fuel and even more so if you are doing high intensity exercise.

I’m not talking about Bread and Pasta, I’m talking about complex carbohydrates, Low glycaemic index foods to sustain you and balance your blood sugars.

Thinking about your Macro counts all the time? Did you know if you deplete your cortisol you are messing with the metabolism of said Macros? Metabolism of Proteins, Fats, Carbohydrates, this metabolism you speak of heavily relies on Cortisol’s healthy balance. Cortisol stimulates the liver to raise blood sugar as we need it, often in response to metabolic demand such as exercise and you guessed it…. STRESS.

If you are not having enough Carbohydrates for Training you deplete Cortisol and therefore the body responds by HOLDING ONTO FATS as it automatically goes into safety mode and will not budge as it thinks its in trouble – true story!

So many patients will have high blood sugar or perhaps even leaning toward insulin resistance BECAUSE OF STRESS… for this very reason.

 

 

Overtraining is a Syndrome and can result in or be described as Chronic Fatigue and/or Burnout. An imbalance between competing and training versus recovery is the main culprit.

 

Training alone is not the primary cause rather the amount of stress the person feels exceeding the capacity to “cope”. A triggering of stressful events or series of them, or even “no time to rest” followed by excessive periods of overtraining and lack of sleep pushes individuals into the development of symptoms as listed below

 

Adrenal Insufficiency – Further Nerdy Tips
Long term, chronic overtraining, leads to serious health problems including adrenal insufficiency. Proper hormone levels become unable to be maintained causing performance in all areas of life to be compromised.
Evidence suggests prolonged overtraining causes autonomic imbalance which reduces the adrenal response to Adrenocorticotropic Hormone (Known as ACTH). Compensated by an increased pituitary ACTH release. During early stages of over training despite the increase ACTH released by the pituitary the decreased adrenal response is no longer compensated because its been overworked and the cortisol response that usually occurs goes into sudden decline. In advanced stages the pituitary ACTH release will also be effected. It is plain and simple, continue to overtrain and have incomplete regeneration then continue to chronically effect your hormones, immune function and ability to deal with stress! Wonder why you always feeling run down? Its probably because you quite literally are!

 

Epinephrine and nor epinephrine are released during fight or flight response to stress.

Again this reaction happens with all types of stress whether it be physical, mental, emotional or even perceived. The way stress effects our bodies has the same chemical reaction in that the release of hormones is decreased.

 

Aldosterone, cortisol and cortisone are regulated within the adrenal cortex, which originates from our HPA axis as mentioned earlier.

 

Aldosterone helps the kidneys excrete potassium and retain sodium, when this production is shunted by stress the kidneys stop regulating salt and water balance causing changes to blood pressure. Changes in blood pressure may be why you sometimes can see low blood pressure when someone is dehydrated and high blood pressure when someone is “under the pump”, both are forms of stress.

 

Cortisol is a commonly heard hormone however often misunderstood. It has so many functions! Cortisol production is regulated by Adreno Cortico Trophic Hormone (ACTH) – this is made only in the pituitary gland. The Hypothalamic-Pituitary-Adrenal Axis (HPA)

Is involved in our response to stress. In early stages of depletion hormones can be in short supply or they can be found to be abnormally high. The HPA axis maintains hormone levels by balancing hormones at each level of the axis, in the simplest explanation, it happens like this

 

·       The Hypothalamus Releases Corticotrophin-releasing hormone (CRH)

·       This causes the pituitary to release Adreno Cortico Trophic Hormone (ACTH)

·       ACTH causes the outer cortex of the adrenal gland to increase in size to be able to produce cortisol

·       ACTH can sometimes present as low when Cortisol may be at a normal level

·       Depletion overall involves the entire HPA axis, and the earlier we resolve the issue of excess stress on our bodies the easier the damage can be reversed and the less the axis will be effected

 

 

 

So yes now I’ve provided you with the WHY’s – now the HOW’s

I’m not saying don’t exercise. I’m saying – look after yourself when and if you do.

Don’t overstress your body, listen to yourself, consider self care and down time in between your high intensity days such as long slow walks, time in nature, bathing, reading, listening to music and if its for you some form of meditation – for some people this may mean colouring in or dancing, whatever works for you.

 

Overall prevention, proper nutrition, balancing the recovery and training, stress management – are so important to consider for the general public who go to intense classes everyday as well as athletes who push themselves without adequate rest and recovery and most of the time without proper dietary guidance.

 

Know how to read the signs of your body, your personal and perceived adaption to stress, fatigue levels, libido, hormone changes, sleep patterns, eating habits and time to recover will aid in the intervention and prevention of complete exhaustion and fatigue.

 

If you’d like the know further or need help with your training plan, dietary intake or overall health in general feel free to get in contact, I’d be happy to guide you on a more holistic path to wellness.

 

Sarah@forevernatural.com.au

www.forevernatural.com.au