by Feeling Great | Feb 13, 2025 | Healthy Ageing
Stay Healthy & Active: Expert-Backed Wellness Tips
Retirement is the perfect time to embrace life with enthusiasm. However, staying healthy requires a proactive mindset. By following simple wellness strategies, you can boost energy, prevent illness, and make the most of every moment.
Here are six expert-backed tips to help you maintain well-being, stay active, and feel your best during retirement.
1. Prioritize Regular Health Check-Ups
Preventative care plays a key role in long-term wellness. Scheduling routine check-ups and screenings helps detect potential health concerns early. A naturopath can provide a personalized plan to support your specific needs.
Tip: Keep a health journal to monitor screenings, medications, and any changes in well-being.
2. Stay Active with Enjoyable Exercises
Regular movement supports mobility and overall health. Whether you enjoy walking, swimming, or yoga, choosing activities you love helps maintain consistency. Many community programs offer fitness options tailored for older adults.
Mistake to Avoid: High-impact workouts may strain joints. Instead, opt for low-impact exercises like Tai Chi or water aerobics.
3. Follow a Nutritious, Balanced Diet
Eating well fuels energy, reduces inflammation, and strengthens immunity. A balanced diet should include:
- Lean proteins (chicken, fish, tofu) to maintain muscle strength
- Healthy fats (avocados, nuts, olive oil) for heart and brain function
- Fiber-rich vegetables in a variety of colors for digestion and essential vitamins
- Plenty of water to prevent dehydration and fatigue
Cutting back on processed foods and excess sugar can also support digestion and stabilize blood sugar levels.
Tip: Plan meals in advance to ensure well-balanced nutrition each day.
4. Support Mental & Emotional Well-Being
Cognitive and emotional health is just as important as physical wellness. Keeping your brain engaged and fostering social connections enhances overall well-being.
- Solve puzzles, read, or learn a new skill to challenge your mind
- Join clubs, attend social gatherings, or volunteer to stay engaged
- Spend time with family and friends to maintain strong relationships
5. Improve Sleep & Manage Stress
Quality sleep and effective stress management are essential for sustained energy. Poor sleep can lead to irritability, fatigue, and increased health risks.
Ways to Improve Sleep & Reduce Stress:
- Create a calming bedtime routine – Read or meditate before sleep
- Reduce screen time – Limit blue light exposure in the evening
- Practice mindfulness – Deep breathing can ease daily stress
- Spend time outdoors – Fresh air and nature walks enhance mood and sleep quality
Avoid: Relying on sleep aids instead of making lifestyle adjustments.
6. Personalize Your Health & Wellness Plan
There is no one-size-fits-all approach to health. A customized plan that fits your unique needs leads to better long-term results.
- Work with a health expert to develop a personalized strategy
- Adjust nutrition, exercise, and sleep habits as needed
- Monitor progress with regular self-assessments and check-ins
Margaret’s Story: A Health Transformation
Margaret wanted to feel her best and fully enjoy retirement. She sought guidance from a naturopath and developed a personalized wellness plan. Through small, consistent steps, she increased her energy, improved fitness, and enhanced her overall happiness. Her journey proves it’s never too late to take control of your health.
Embrace a Healthier Retirement Today!
Your retirement years can be vibrant and fulfilling with the right wellness strategies. Prioritizing preventative care, movement, balanced nutrition, and mental well-being creates a strong foundation for lifelong health. Since you’re on your retirement this 7 Top Tips For Maintaining Healthy Habits blog can help you more in maintaining healthy lifestyle!
Ready to take the next step toward a healthier future? Book FREE 15 min Roadmap Call now and discover the best health and wellness solutions tailored just for you!
by Feeling Great | Sep 26, 2019 | Energy/Fatigue, Healthy Ageing
3 Tips to Stop Feeling 100 Years Old
Ready to Feel Younger, Energized, and Clear-Headed? Here’s 3 Tips to Stop Feeling 100 Years Old
Do you wake up feeling stiff, achy, and exhausted—like your body has aged a century overnight? Need 3 Tips to Stop Feeling 100 Years Old?
- Struggling with brain fog?
- Dragging yourself through the day, overwhelmed and anxious?
- Feeling stiff, sore, and constantly run down?
- Wondering if this is just how life is now?
If this sounds familiar, you’re not alone. Life’s demands—work pressures, family responsibilities, aging parents, and daily stressors—can take a serious toll on your body and mind. Toxic environmental exposure, poor sleep, and a sluggish metabolism only make things worse.
But here’s the good news: You don’t have to stay stuck in this cycle.
It’s Time to Turn Things Around with 3 Tips to Stop Feeling 100 Years Old
Imagine waking up feeling:
- Energized and refreshed
- Clear-headed and mentally sharp
- Pain-free, with a body that moves with ease
- Balanced, calm, and in control
- Naturally losing excess weight
This isn’t just wishful thinking—it’s possible with simple, practical changes.
Learn 3 Key Tips to Reclaim Your Energy and Vitality (Jump to 3:15 min mark in the video!)
Don’t Stay Stuck – Let’s Get You Feeling Great Again
If you’re ready to break free from exhaustion, stiffness, and mental fog, let’s take action today. You can also read the The Stop Doing List – keep up with life changes and share with us your experience.
Need personalized guidance? Online or in-person consults are available to help you reset your health and regain your spark.
🔗 Book Your Consultation Here and take the first step toward feeling youthful, vibrant, and strong again!
To your health & happiness,
Julie Smethurst (Feeling Great Naturopath)
by Feeling Great | Sep 15, 2018 | Healthy Ageing
5 Tips to Get Back Into Exercise After an Injury or Illness
Finding Your Strength Again – Exercise After an Injury or Illness
Staying active can be a challenge on its own, but returning to exercise after an injury or illness can feel overwhelming. Many people worry about making their condition worse or not knowing where to begin.
Jeanette found herself in this exact situation. She had been struggling with plantar fasciitis for eight months. Every morning, she hobbled out of bed, hoping the pain would disappear. She kept telling herself she’d return to exercise once she felt better, but that day never seemed to come.
When we started working together, we focused on modifying her routine—starting small and building up gradually. In six weeks, her pain had reduced by half. After four months, she was completely pain-free and 10 kilos lighter.
💬 “I can’t believe how much better I feel! Looking back, I realize I could have stayed stuck forever. Thank you so much for your help.” – Jeanette
If you’re struggling to get back into exercise after a setback, here are five ways to modify your approach and regain your fitness safely.
1. Get Outside and Take It Slow
Fresh air, sunshine, and movement are a powerful combination. Start with gentle activities that feel good for your body.
- Try a short walk, light stretching, or swimming
- Ease back into movement to prevent further injury
- Choose activities you enjoy, so you stay consistent
Jumping straight into intense exercise can cause setbacks. Instead, listen to your body and progress at your own pace.
2. Pain Is Your Friend—Listen to It
At first, this might seem confusing. But pain is your body’s way of communicating with you.
- If something hurts, slow down
- Pay attention to warning signs and avoid pushing too hard
- Remember to stretch, rest, and recover
Ignoring pain can lead to more injuries. Instead, treat it as valuable feedback and adjust your movements accordingly.
3. Nutrition and Hydration Are Key
Your body needs proper fuel to heal and regain strength. Eating the right foods and staying hydrated can make a huge difference in your recovery.
- Focus on anti-inflammatory foods like fruits, vegetables, and healthy fats
- Stay hydrated to support muscle repair and energy levels
- Consider supplements if needed for extra nutritional support
💡 Need a guide to reduce inflammation and speed up recovery? Click here for more tips.
4. Work on Your Balance
Many people overlook balance when recovering from an injury, but it’s a crucial part of regaining strength.
- Injuries can weaken muscle control and joint stability
- Practicing balance exercises reduces the risk of re-injury
- Strengthen the muscles around the injured area before returning to full activity
Slow and steady improvements build confidence and help prevent future setbacks.
5. Get a Plan and a Support Team
Having the right support makes all the difference. A qualified trainer or health professional can guide you through a safe, structured return to fitness.
Jeanette’s progress improved dramatically when she:
- Got proper footwear and orthotics
- Saw an osteopath for regular check-ins
- Worked with a trainer who adjusted her program
Her trainer, Emma, helped her stay on track with modifications, strength-building, and encouragement. Having someone to guide your progress ensures safety, motivation, and long-term success.
💡 Looking for expert guidance? Click here to connect with Emma at Step Into Life Mornington and try 3 FREE classes!
Ready to Get Unstuck?
Healing takes time, but you don’t have to do it alone. Start small, listen to your body, and build gradually.
You can read this too! the Taking Back Your Power and If you found these tips helpful, share this with someone who needs encouragement on their journey back to fitness. 💛
CLICK HERE to book session with me!
by Feeling Great | Aug 1, 2017 | Healthy Ageing, Personal Growth
Protect Your Greatest Asset
Are you going through a tough time? Maybe you’ve been through one or feel like you’re heading toward it. It’s inevitable. But your greatest asset—YOU—deserves care before the chaos hits.
Your Body: The One Thing You Can’t Replace
When you think of assets, material possessions often come to mind. But your body is the only thing you arrive in and leave with. When it wears out, so do you.
Taking care of yourself means better decisions, more balance, and greater energy. Sure, challenges will come, but when you’re strong, you’ll handle them with resilience.
How have you been treating yourself lately?
Are you fueling your body with what it needs, or just getting by? Many people, including me, realize too late that neglect leads to breakdown. I’ve been there—running on empty, dealing with brain fog, exhaustion, and chronic pain. Life was a struggle until I made a change.
How to Keep Your Greatest Asset in Peak Condition
1. Move Daily
Exercise for at least 20 minutes a day. Combine cardio and strength training. Strong muscles improve energy, sleep, and overall health.
2. Eat the Right Fuel
Focus on vegetables, protein, fruits, nuts, and seeds. If you’re vegetarian, ensure you get enough protein at every meal.
3. Hydrate Properly
Drink at least two liters of water daily. Herbal teas are great in winter, but avoid caffeinated options like green tea.
4. Reset Your Stress Response
Practice deep breathing or meditation daily. Try this simple technique: Inhale for 4 seconds, hold for 16, and exhale for 8. Repeat for 2 minutes each morning. End your day with 10 minutes of meditation to calm your mind.
5. Prioritize Sleep
Respect your circadian rhythm. Aim for sleep by 10 PM to allow your body to repair and reset.
6. Practice Self-Care
Take 10 minutes daily to do something that recharges you—watch a sunset, sit in the sun, stretch, or journal. Before bed, disconnect from screens and indulge in a bath, music, or meditation.
7. Take Breaks and Holidays
Recharge regularly. You don’t need an expensive trip—plan a three-day weekend or act like you’re on holiday at home.
This is especially true for caregivers. As Beyond Blue states: “It’s important for people who are supporting someone with anxiety and/or depression to look after themselves, both physically and emotionally.”
Time for a Tune-Up?
Is your greatest asset in need of a major overhaul, a service, or just a minor adjustment?
Are you stuck in unhealthy patterns and need guidance? Whether you need a complete reset or just some fine-tuning, I’m here to help. No challenge is too big or too small.
CLICK HERE to book an appointment and get back on track.
You can read Get Your Spark Back and Let’s get you feeling amazing—inside and out!
Julie xxx
Naturopath, Pharmacist, Life Coach
by Feeling Great | Dec 8, 2015 | Healthy Ageing
4 Tips to Get Your Fitness Routine Back on Track
Fitness Routine Back on Track – Struggling to Restart Your Fitness Routine?
We’ve all been there—things are going great, workouts feel amazing, and progress is visible. Then, life happens to still do your Fitness Routine Back on Track. Maybe you got sick, work got hectic, or travel threw off your schedule. Before you know it, your fitness routine is on pause, and getting back feels like climbing a mountain.
The good news? You can get back on track quickly. Here are four simple, effective tips to regain momentum and feel strong again.
1. Track Your Food and Exercise
One of the easiest ways to hold yourself accountable is by keeping a food and exercise journal. Writing things down helps you:
- Stay aware of what you’re eating and how much you’re moving
- Identify patterns that may be holding you back
- Feel a sense of accomplishment when you stick to your plan
A journal doesn’t need to be complicated. A simple notebook or a free fitness app can help you stay committed and track progress.
2. Focus on Clean, Whole Foods
Nutrition plays a major role in energy levels, recovery, and weight management. Instead of obsessing over calories, shift your focus to whole, nutrient-dense foods.
- Choose fresh, unprocessed meals with lots of greens, proteins, and healthy fats
- Avoid artificial additives and processed foods that can slow down progress
- Eat balanced meals that keep you full and fuel your workouts
When you nourish your body properly, you’ll feel more energized and ready to move again.
3. Move Your Body Every Day
Exercise doesn’t have to be long or intense—it just needs to be consistent. Aim for at least 30 minutes of movement daily. The key is to keep it:
- Simple – No need for complex workouts, just get moving
- Fun – Pick activities you genuinely enjoy
- Balanced – Include a mix of stretching, strength, and cardio
Whether it’s a walk, a quick bodyweight workout, or a dance session, daily movement builds momentum and gets you back into a routine.
4. Stay Hydrated
Water is essential for energy, recovery, and overall health. When you’re dehydrated, your body struggles to function properly, and workouts feel harder than they should.
- Drink enough water throughout the day to stay hydrated
- Hydration aids muscle recovery and prevents fatigue
- Proper water intake boosts mental clarity and keeps cravings in check
A well-hydrated body recovers faster, moves better, and performs at its best.
Final Thoughts
Getting back into your fitness routine doesn’t have to be overwhelming. By making small, intentional changes, you’ll rebuild habits and regain momentum in no time. You deserve to feel great, and your body will thank you for it! Share it with a friend who needs a little motivation. And if there’s a topic you’d like me to cover next, let me know!
Much love,
Julie
Here’s another blog about Exercises to do at Home to Lose Weight and If you found this helpful share with us your experience! You can also BOOK a consultation with me so we can start your customized health plan!
by Feeling Great | Jan 28, 2015 | Healthy Ageing
Exercises to Do at Home to Lose Weight – Stay Fit and Feel Youthful
Want to Stay Fit and Feel Youthful?
Are you looking for simple yet effective exercises to help you lose weight and maintain your energy? Here’s 5 Tips to Stay Fit and Feel Youthful. A recent study by the Mayo Clinic found that extreme endurance workouts or lifting heavy weights for short-term goals may not be the best approach for long-term health.
Instead, sustainable fitness comes from resistance exercises that enhance five key traits of youthfulness:
- Flexibility
- Speed
- Strength
- Good Posture
- Leanness
Engaging in the right kind of workouts prevents stiffness, soreness, and fatigue, helping you feel more energetic while supporting longevity. Even if you start at 80, you can reclaim the strength, flexibility, and agility of a younger body.
Here are five simple exercises to help you lose weight, stay strong, and feel amazing at any stage of life.
5 Tips to Stay Fit and Feel Youthful
1. Improve Flexibility
Why it matters: Flexibility allows muscles and tendons to stretch and contract easily, improving mobility. Loss of flexibility isn’t due to aging but to lifestyle habits.
How to improve:
- Stretch daily to increase mobility.
- Work toward a full squat, touching your toes, or bending forward to bring your nose to your knees.
- Try yoga or pilates for a full-body stretch.
2. Build Strength
Why it matters: Muscle loss and joint wear lead to weakness, slow movement, and conditions like osteoporosis.
How to improve:
- Do weight-bearing exercises like circuit training, resistance bands, and yoga.
- Lift light weights quickly rather than heavy weights slowly to build flexible, strong muscles.
3. Boost Speed
Why it matters: Slower movements and delayed reflexes increase the risk of falls as we age. Speed training helps maintain agility and reaction time.
How to improve:
- Walk faster and challenge yourself to sprint for 10 seconds during walks.
- Try exercises that improve coordination, such as jump rope or agility drills.
“Running is just one exercise, but no one questions that when it comes to burning fat.” – Women’s Health Mag
4. Stay Lean
Why it matters: As we age, we tend to gain fat and lose muscle, which can lead to various health problems.
How to improve:
- Prioritize a nutrient-rich diet—eat twice as many fruits and veggies as any other food.
- Choose whole foods with the right balance of protein, fiber, and vitamins.
- Avoid excessive endurance exercises like long treadmill sessions that can strain joints.
5. Maintain Good Posture
Why it matters: Poor posture leads to back pain, joint strain, and limited mobility. Proper alignment helps prevent injuries and improve strength.
How to improve:
- Decompress your spine daily with yoga, stretching, or inversion postures.
- Strengthen your core and back with bodyweight exercises.
- Avoid slouching—keep your spine aligned while sitting and standing.
Stay Strong and Keep Moving!
By incorporating these exercises, you’ll not only lose weight but also boost energy, improve posture, and feel younger every day. Want personalized fitness tips? Contact us to start your journey today!
