Health Flow

06/06/2025

10/03/2025

TICKETS ARE NOW ON SALE!

Tickets are now available for our production of “Sister Act” in TF Royal Hotel & Theatre from the 27th - 29th March.

Click on the link here to grab your tickets!

https://www.castlebarmds.com

Love Castlebar Visit Castlebar Mayo.ie

26/01/2025

Delighted to have completed the WITT wellness foundation course for wellness in travel and tourism. Excited to adopt these learnings into my professional development, role on 2025!

Master the essentials of wellness travel and hospitality with our comprehensive course, and open doors to new opportunities in this dynamic and growing industry.

28/04/2023

Supporting National Workplace Wellbeing Day April 28th 2023 ~

Over the last number of years we have become very much aware of the importance of our health and wellbeing in both our working and daily lives and with employees spending on average 24% per year at work it has never been more important to foster a culture of wellbeing in the workplace.

A positive workplace culture and the ability to perform well at work are directly linked to our overall wellbeing. When we feel happy and motivated, we are more productive, creative, and collaborative. We are more likely to approach our work with enthusiasm and positivity, and we are also more likely to go the extra mile to deliver amazing results.

Creating a culture of wellbeing in the workplace can be achieved through various initiatives such as:

~ Offering mental health resources such as coaching, therapy, mindfulness, team building, effective communication, active listening, empathy, compassion, recognition.
~ Promoting work-life balance with flexible working hours, hybrid working where possible, respecting the right to disconnect, covering the holiday workload, engaging in employee feedback.
~ Encouraging physical activity - walk and talk meetings, becoming involved in company charity activities, education on the importance of movement throughout the day, such as stretching/standing if desk based.
~ Encouraging/Education around healthy eating.
~ Giving back to the community ~ encouraging social interaction, helping those in need.
~ Equality, Diversity & Inclusion ~ knowing and understanding your staff members, building a team culture for a sense of belonging, meeting individual needs as they arise.

When employees feel supported and valued, they are more likely to stay with the company long-term and contribute to its success. Prioritizing health & wellbeing not only benefits the individual but also the organization, leading to increased productivity, higher job satisfaction, and a positive reputation for the company.

19/04/2023

Stress Awareness Month cont..
Healthy Nutrition

Healthy nutrition is often overlooked as a way to help overcome stress, unhealthy foods can make stress worse while healthy eating can improve digestion, lower inflammation, and promote overall wellness.
Macronutrients (proteins, carbohydrates, and fats) provide energy and help build and repair tissues, while micronutrients (vitamins and minerals) are crucial for bodily functions like immune system health and maintaining healthy skin and hair.
Incorporating nutrient-rich foods into our diet can help manage stress and improve our overall well-being as part of living a healthier lifestyle.

Foods that can improve stress include ~

~ Fatty fish like salmon and sardines which contain Omega 3 and
Vitamin D.
~ Eggs, a great source of protein and contain tryptophan which
regulates mood, sleep, memory and behaviour.
~ Pumpkin seeds are high in potassium and zinc which are essential
for nerve and brain development.
~ Dark chocolate with at least 70% cacao content contains
tryptophan that enhances serotonin production and reduces
inflammation.
~ Turmeric has an active ingredient called curcumin that reduces
inflammation and oxidative stress.
~ Chamomile tea has anti-inflammatory, antibacterial, antioxidant
and relaxation properties.
~ Yoghurt and other fermented foods reduce inflammation in the
body.
~ Green tea contains theanine which has calming and anti-anxiety
effects.
~ Brazil nuts (eaten in small amounts) are a good source of selenium
and Vitamin E that can reduce anxiety, inflammation and cell
damage.

Other stress reducing foods include turkey, bananas, pineapples, oats and tofu, chia seeds and almonds, spinach and swiss chard, berries and citrus fruits.....

Are you ready to make a change to your health & wellbeing? Contact Health Flow today so can you can start living a healthier lifestyle today.

17/04/2023

April, Stress Awareness Month cont...
Expectation V's Reality

In today's fast-paced and competitive world, it's becoming increasingly common for us to strive for perfection and set unrealistic standards for ourselves, which then trickle down to the people we interact with.
We expect ourselves to be on top of our game constantly- meeting deadlines, hitting targets, and achieving goals. We expect the same from our colleagues, family, and friends.

But what we are seeing is the toll these expectations are taking on our mental & physical health.

As I reflect on my journey so far, I've come to realize the importance of managing expectations - not just of oneself, but of others as well. It can be all too easy to get caught up in the idea of being a "superhuman" who can balance everything without breaking a sweat.
But let's be honest - that's rarely the case, and it can lead to unrealistic expectations that ultimately do more harm than good.

The pressure to be constantly productive and successful weighs heavily on our minds, leaving us with feelings of inadequacy, anxiety, and burnout.
We compare ourselves to others on social media and feel like we're always falling behind, not doing enough, not achieving enough.
But the truth is, we need to give ourselves a break.

It's important to take a step back and evaluate our priorities and goals. Are we putting too much pressure on ourselves to achieve certain things?
Are we neglecting our own well-being in the process?
It's okay to take a break and focus on self-care.

Let's learn to be mindful of ourselves and others and strive for a healthy balance in all aspects of our work/life.

We can do this by ~

~ Acknowledging our limitations - and embracing them.
It's okay to admit that you can't do it all. We're human, after all!
By setting realistic goals and deadlines for ourselves, we can avoid
burnout and set a positive example for others around us.

~ Communicate, communicate, communicate. Whether it's with
your boss, colleagues, or family members, it's important to keep
open lines. Effective communication is the key to building strong
relationships and achieving success in both your personal and
professional life.

~ Active Listening, knowing your thoughts have been heard and
understood clearly, being open to feedback so you can avoid
misunderstandings, resolve conflicts and foster a positive work/life
environment.

12/04/2023

April ~ Stress Awareness Month
Identifying Triggers through Journalling ~

Journalling is a valuable tool to help identify and manage our triggers and one I personally enjoy using daily.

Triggers are events, situations, or behaviours that can cause intense emotional reactions and can significantly affect our stress levels.

Life is inherently stressful, and it is normal to experience feelings of anxiety from time to time. However, when stress and anxiety become chronic, they can have a significant negative impact on our mental and physical wellbeing.

While there are many strategies that can help reduce stress and anxiety, one of the simplest and most effective is journalling.

Journalling is a powerful tool that can help us process and regulate our emotions, gain insight into our thoughts and behaviours, and improve our overall mental health and wellbeing.

Journaling offers a safe and private space to reflect on one's experiences, thoughts, and emotions. Regularly writing down thoughts and feelings has been shown to not only clear the mind of mental clutter, but also provide a sense of perspective and clarity.

This type of self-exploration and reflection helps individuals process their emotions and helps them to find a sense of calm during chaos, becoming present and mindful of self.

In addition to releasing emotions and providing clarity, journaling has been shown to improve overall well-being. When we externalize our thoughts and feelings, we can begin to see patterns in our lives that may be causing unnecessary stress, anxiety or tension.

Neuroscientists have found that when we journal, we activate our prefrontal cortex, which is responsible for planning and decision-making. This leads to better problem-solving skills, increased creativity and a greater sense of control.
Releasing suppressed thoughts and emotions, which only increases our stress and anxiety.

Once we have identified out triggers, journaling can then serve as a tool for goal-setting and personal growth. By writing down our aspirations and tracking our progress, we can hold ourselves accountable and stay motivated.

Be creative with your journalling, there is no right or wrong way to do it and as it is a form of self expression it is important to find the right fit for you.

10/04/2023

April is Stress Awareness month ~

My go to both personally and professionaly has been to utilise mindful meditation to help myself/clients gain a better understanding of self and is a very beneficial tool in the success of achieving goals.

Mindful Meditation has many proven benefits, such as reducing stress/anxiety, lowering blood pressure, improving sleep and becoming self aware of our own actions/reactions and in turn understanding other perspectives by broading the mind.
It allows us to live in the present moment and to accept that moment just as it is.

Many of us may feel that due to our busy lifestyes we don't have time to adopt these ancient eastern practices into our daily lives, to help us quieten our minds and to tap into our full potential.
However, by stepping out of our comfort zones and incorporating mindful meditations we become open to new ideas, new ways of doing things in both work/life.

We shift our focus to our real wealth, our health and wellbeing, not just material wealth and start to see how working together we can start to create a better world.

We start to pay attention again to our communities, our connections to nature, to each other, to our values and our hope for a better future.

We can make a real difference in the world by becoming self aware, taking back personal responsibility around our own actions/reactions, our own thoughts and belief systems, allowing ourselves to connect to our physical senses and emotions and that of others.

In order for change to occur we must become the disruptor in our own lives, to move away from negativity in order to
switch the mindset to new possibilities.

If you are ready to be the disruptor in your life then contact Health Flow today and learn a new way towards fulfilling your health & wellbeing goals.

31/03/2023

Day 5 Spotlight ~ Self-Care
When we perceive coaching as a type of self-care, we begin to recognise the need for growth, for thinking outside of our own views, and for taking care of our own needs.
Coaching can highlight areas in your life that you may be neglecting and that require more attention to ensure you are living a healthy balanced life in both mind and body, leading to
~ Longevity
~ Self-compassion
~ Recognising the importance of balancing personal needs against
the needs of others.
~ Greater self-awareness
~ Developed change strategies.
~ A deeper level of learning
~ Support for improving personal strengths.
~ Developed physical, emotional and spiritual self-care habits.
~ Heathy boundary setting

These spotlights are just some of the fantastic benefits to coaching that can be adopted by anyone looking for support in reaching their goals in work/life, whatever they may be.

We all need support at times in our lives no matter who we are or what we
have achieved as we are all human.
Health Flow focuses on health & wellbeing coaching with a strong
focus on self-awareness and mindfulness.
If you feel this is something you could benefit from then reach out today.

30/03/2023

Day 4 Spotlight - Perspective
One of the biggest breakthroughs in coaching is gaining perspective on our thoughts and belief systems which we have built up through our own lived experiences.

Gaining Perspective has a positive effect on the client by allowing them to:

~ Understand their own thoughts and beliefs.
~ Understand other positions in challenging
situations/circumstances.
~ Consider other beliefs/thoughts.
~ Experience new viewpoints
~ Gain a higher understanding of self.
~ To explore empathy towards self and others.

Gaining a wider perspective opens the mind, reducing judgement, bias and conflict.
The biggest contribution a good coach can make is with reflective dialogue to help clients understand how & why they think and act a certain way and how they can change these habits of a lifetime through the practice of mindful awareness, one small step at a time.

29/03/2023

Day 3 Spotlight ~ Communication
This is one of the most important aspects to effective coaching and as no two clients are the same enables the coach to remain curious with each new client, making the coaching experience an enjoyable one.
By creating an open, safe space and building trust with the client, effective communication can:

~ Offer the client a wider perspective,
~ Support the client in taking accountability.
~ Highlight what is important to the client.
~ Identify the clients blind spots.
~ Reframe limiting beliefs.
~ Offer the client clear and concise expectations.
~ Offer the coach insights into the clients preferred type of
communication.

Effective communication allows us to express our thoughts and feelings, explore ideas and information and understand what is being expressed when sending and receiving messages.

Effective communication comes in many forms, verbal & non-verbal carrying with it an emotional impact. It is for this reason that it is imperative that both the coach and client are comfortable when working with each other to ensure that best results are achieved.
If you are thinking about working with a coach then contact Health Flow today.