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Well & Thrive

I help ambitious professionals improve their nutrition & exercise habits & level up their mindset✨

18/03/2024

Discover the power of EFT (Emotional Freedom Techniques), also known as Tapping ✨

EFT is a powerful technique that combines the principles of modern psychology and ancient Chinese acupressure.

It is often referred to as “Tapping” as it describes the technique itself (We tap on acupressure points).

You may have heard it referred to as a stress reduction tool, relaxation tool or psychological acupuncture.

EFT is like acupuncture for emotions, but no needles and we focus on what is causing the distress or discomfort while speaking certain statements.

EFT is a form of energy psychology and a unique exercise that can calm you down, so you can think more clearly about a problem.

Negative emotions or experiences can disrupt the body's energy system, leading to emotional and physical distress.

Tapping releases or rebalances this negative energy from our meridian lines, which are pathways for energy to flow throughout the body.

There are 12 main meridian lines flowing from one end of the body to the other, connecting different areas on their path.

Each meridian has specific points along its pathway where the energy can be accessed and influenced, commonly known as acupoints.

Tapping on these points sends a calming signal to the brain, letting it know it is safe to relax.

Tapping helps to turn down the brain’s stress response so that you can let go of worry/distress/discomfort and move forward with greater ease.

Curious to learn more about the benefits of EFT? Stay tuned for more insights on how this powerful technique can support you in your daily life 💪✨

OR 👉 Book a connection call and lets chat - https://tidycal.com/carolyn-bohm/free-20min-connection-call

13/03/2024

I've begun incorporating EFT (Emotional Freedom Techniques, AKA Tapping) into my Health Coaching practice and I'm excited to share more on this very soon ✨ In the meantime here is some feedback from a recent client💚

"The two things I’ve been struggling with the most is lack of consistent sleep and hot flushes.

The main outcome through working together was that a problem that I thought I had resolved in previous sessions, went far deeper than I’d realised. And although I couldn’t change the original event, I could have changed the outcome had I asked the right questions when I had the chance and now it’s too late. I have been able to reconcile myself to the fact I’ll never know the answer but that’s ok as I believe within myself that it had been the right decision at the time.

The thing I found the most helpful was the patient guidance to get to the root cause of not being able to sleep. Then strategies to use to improve sleep hygiene. This resulted in an almost immediate improvement and a belief in my ability to make improvements.

I believe that EFT and coaching really compliment each other and proved to be very effective for me."

If you're curious to learn more about how I can support you in your health journey, send me a DM or book a free 20min connection call 👉 https://tidycal.com/carolyn-bohm/free-20min-connection-call

www.wellandthrive.com.au

21/02/2024

Don't look for motivation, FIND YOUR WHY then NO EXCUSES will come between
YOU & YOUR GOALS ✨

When you're clear on your purpose & what truly drives you (the 'WHY'), the 'HOW' becomes easier & can fall into place effortlessly.

Whether it's pursuing your dreams, making healthier choices or reaching your goals, understanding your 'WHY' is the ultimate compass that guides your journey & helps you move from inaction to ACTION 💫

Everyone's Why is different. Check out these slides for examples of a simple exercise that you can do to help discover your reasons for change 🌻

16/02/2024

Factors that influence happiness & enhance wellbeing ✨

Include;
- Happy intimate relationship with a partner
- Network of close friends
- Enjoyable & fulfilling career
- Financial stability
- Regular exercise
- Nutritional diet
- Adequate sleep
- Spiritual or religious beliefs
- Fun hobbies & leisure pursuits
- Healthy self-esteem
- Optimistic outlook
- Realistic & achievable goals
- Sense of purpose & meaning
- Sense of belonging
- Ability to adapt to change
- Living in a fair & democratic society

Reflect on these factors & consider the areas you would like to improve 💫

1. What changes can you make to enhance your own wellbeing?
2. How would your life be different if you implemented these changes?

If you're keen to improve your health, wellbeing & overall happiness but don't know where to start, reach out, I'd love to chat!

15/02/2024

Every Aspect of your life impacts your wellbeing ❤️ Wellbeing isn't just the absence of illness, it's a mix of physical, mental, emotional and social factors linked to happiness and life satisfaction.

Factors like; fulfilling relationships, a balanced diet, regular exercise and a sense of purpose enhance wellbeing.

The wheel of life coaching tool helps to explore how each area of your life influences your overall happiness and fulfillment. Each segment can be broken down and explored more deeply to help pinpoint areas of your life that are being well nourished and areas that require more attention.

Once these areas requiring more attention are identified, the challenge is then to put this knowledge into action. As a Health Coach I can help you to create a personalised plan with achievable actions to help you create the more balanced life that you desire 💫

Imagine feeling more balanced, satisfied, aligned and fulfilled in your daily pursuits ✨

If you're curious to learn more, book a connection call (Link in BIO) or send me a DM for an obligation-free chat 🌻

13/12/2023

🍌 Banana Bread Recipe (GF + DF)

If you’ve got a couple of ripe bananas that need to be used you might like to try this recipe. It’s moist, nutritious, delicious & great for lunchboxes too.

INGREDIENTS:
- 1/3 cup melted coconut oil
- 1/4 cup honey
- 2 eggs
- 1 cup mashed ripe bananas (about 2 1/2 medium or 2 large bananas)
- 1/4 cup water (or you can use milk of choice)
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- 1/2 teaspoon salt
- 1/2 teaspoon ground cinnamon (plus more to swirl on top if you wish)
- 1 3/4 cups almond meal (or you can use wholemeal flour)
- Optional: 1/2 cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices…

METHOD:
1. Preheat oven to 165 degrees celsius and line a loaf pan with baking paper
2. In a large bowl, beat the oil & honey together with a whisk
3. Add the eggs & beat well
4. Then whisk in the mashed bananas and milk. (If coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place, in warm water or in microwave for 10sec.)
5. Add baking soda, vanilla, salt & cinnamon and whisk to blend.
6. Switch to a big spoon and stir in the almond meal, just until combined. Some lumps are ok. If you’re adding any additional mix-ins, gently fold them in now.
7. Pour the batter into your lined loaf pan and sprinkle lightly with cinnamon.
8. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean
9. Let the bread cool in the loaf pan for 10 minutes, then transfer it to a wire rack to cool for 20 minutes before slicing.

This banana bread is moist so I recommend storing it in the fridge or freezer.

This loaf looks quite dark, it’s def not burnt, I think the very ripe bananas may have contributed to the darkness.

Enjoy 🍌😋

12/12/2023

Shift your exercise mindset from "I should" to "I want to" ✨

I had a client eager to improve eating habits and start exercising. At our initial session, we created a plan that included two weekly walks which she felt was realistic and achievable for her. Two weeks later at her follow-up session she hadn't walked at all. Through curiosity, we discovered she didn't actually enjoy walking, so her motivation was low, however she did enjoy yoga. Yoga became her starting point🤸‍♀️

If you’re beginning your fitness journey or aiming to live a more active lifestyle, identify what type of physical activity brings you joy – is it walking, running, weights, fitness classes, pilates, swimming, boxing, tennis, hiking, cycling or another activity?

We're all different, find what motivates you to move more and build from there. Then notice how you start to 'want' to keep moving because of how it makes you 'feel', the momentum starts to build and with consistency regular excercise becomes a habit, then it becomes your lifestyle ✨

05/12/2023

Physical Activity & Exercise 🤸‍♀️

There are so many benefits, I'm sure you've heard them all before.

You want to move your body more, but are you taking action?

Have a read and reach out if you could use some support, guidance, accountability or a plan to help turn your words & wishes into action ✨

22/11/2023

- Do you feel out of balance?
- Do you feel you have no time?
- Do you feel like you're constantly juggling?
- Do you feel like you're just not where you want to be?
- Do you feel like you allow more time for others than for yourself?
- Do you feel like you can't achieve something you REALLY want? a health & wellbeing goal, career goal, business goal, financial goal, holiday, something else?

Perhaps it's time to take a good hard look at where you are focusing your time and attention and check in with yourself to see whether your current choices and actions align with your values, your goals and your vision for your life ✨

It's so easy to get rapped up in day to day life/work/chores/kids etc and lose sight of what it is we want to achieve, how we want to feel and who we want to be in this one beautiful life 💖

💫 Is there something you really want to achieve, change or improve?
💫 What is it?
💫 How would you 'feel' if you achieved this?
💫 What changes can you make to move you closer to where you want to be?

It's true - "Where attention goes, energy flows" how amazing would it feel to start to see the "results show" 🤩

31/10/2023

Why you might engage a Health Coach?

✔️ You want OR need to improve your physical health
✔️ You want to live a healthier lifestyle but don’t know where to start
✔️ You lack motivation to change your existing behaviours
✔️ You struggle to stay consistent when making a healthy change
✔️ You’ve been cycling through diets but nothing has worked long term
✔️ You want to eat healthier and form healthy nutrition habits
✔️ You want to exercise regularly but can't seem to make it a priority
✔️ You want to feel energised, focused and increase productivity
✔️ You need someone supportive, non-judgemental and encouraging on your side
✔️ You need a simple yet effective plan that you can integrate into your busy life
✔️ You need accountability to help you stay motivated and on track to achieving your goals

"Insanity is doing the same thing over and over again and expecting different results"
-Albert Einstein-

Reach out, if you're ready to try a different approach ✨

29/10/2023

PROGRESS not perfection 💫

Often people who want to improve their health, get fitter, eat healthier, lose weight or achieve another goal take an ‘all or nothing’ and ‘needs to be perfect’ approach.

Sometimes it’s the need to wait for the perfect time;

‘’I’ll start on Monday”
“I’ll start next week”
“I’ll start when I finish this project”
“I’ll start when I’m back from holiday”
‘’I’ll start once I’ve settled into my new job”

And then once you start, you put your all in and make sudden or drastic changes, but then realise it’s hard to maintain so stop. This cycle repeats.

Can you relate?

Unfortunately when it comes to making healthy lifestyle changes that are sustainable, this approach doesn’t last.

Taking ‘small’ and ‘consistent’ steps and continuing to progress forward is what will lead to long lasting sustainable change ✨

Progress is not linear and straightforward, there will be periods of setbacks, challenges and detours.

By committing to PROGRESS over perfection (Whatever that looks like for you) and being consistent, things will start to shift and you will begin to see and feel the results 💚

27/10/2023

I often find when speaking to people that they have never heard of a Health Coach and aren't sure what it is. So what is Health Coaching?

Coaching is a partnership between a coach and client who are committed to a thought-provoking and creative process that inspires the client to maximize personal and professional potential.

While 'Health Coaching' is recognized internationally as a key component of primary healthcare collaboration, it's still emerging but rapidly growing in Australia.

Health Coaching is client-centred and incorporates evidence-based behaviour change interventions and techniques to support a client in identifying a clear vision for their health, what goals they would like to achieve and actions they feel confident and ready to take.

We all have unique dietary, lifestyle, emotional needs, strengths and barriers and different areas we'd like to improve, so there's no one-size-fits-all solution.

A Health Coach helps clients discover how to nourish their own body and mind, improve their health and wellbeing and empower them to lead healthier, happier lives and reach their potential by finding what works best for them!

With the support, guidance and accountability that a health coach provides, clients have a clear pathway forward and can achieve goals that they may not have been able to achieve on their own 💚

If you're interested in learning more about how I can support you in making some healthy lifestyle changes, check out my website or book a connection call with me.

www.wellandthrive.com.au

Let's work together to help you feel your best ✨

Address

Melbourne, VIC

Telephone

+61401999229

Website

https://wellandthrive.com.au/

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Contact The Practice

Send a message to Well & Thrive:

Want your practice to be the top-listed Clinic in Melbourne?

Healthy. Active. Balanced. Fullfilled.

Hi, I’m Caz and welcome to Healthy Trail.

I’m a certified Health & Nutrition Coach, accredited Mental Health First Aider, a Workplace Health and Wellbeing Professional and I have a strong passion for healthy living.

Do you have a goal you want to achieve, but cant get started? Do you feel stuck and unsure how to move forward? Is your current situation negatively impacting your health and wellness? Have past attempts to change failed, repeatedly?

I am here to help you break down the barriers for change, gain clarity and provide you with the motivation, inspiration, accountability, tools and ongoing support needed to help you achieve your goals!

As a Certified Health Coach, I will guide you through the process of identifying your goals, barriers, challenges, strengths, values, your vision and why change is so important to you. I structure my sessions to ensure you walk away with the clarity and confidence needed to implement your personalised action plan that is realistic and achievable for you, has time frames and is measurable.

I provide a safe space where you are encouraged to speak openly and freely, knowing that I am listening without judgement. Together we build a trusting partnership and we look at your current situation in a holistic way. I can support you throughout your journey, ensuring that you stay motivated, accountable and on track to achieving your desired goal/s.

Long term change doesn’t happen overnight. Shifting your mindset, listening to your internal cues, making healthy choices and forming healthy habits will lead to long term sustainable change. I can guide you through this process. My clients gain a greater understanding of what healthy ‘feels’ like and the positive effects of improved health and wellness, motivates them to continue making healthier choices and stay on that healthy trail.

Clients I work with come from various professions and are wanting to become more active, eat healthier, form healthy habits, find balance, feel more fulfilled, change a behavior, reduce stress, get more sleep, increase energy and motivation, prioritise self care and to do the things they love, feel more in control of their life and improve their lifestyle for better alignment with core values (just to name a few).

I offer 1:1 coaching either online using zoom or via ‘walk and talk’ sessions in my local area (Maribynong, Victoria, Australia).

If you’re ready to make a change and take the next step to become a healthier, happier and more fulfilled you, then email me at caz@healthytrail.com.au. We can then arrange a suitable time for a phone/video chat where I can answer any questions you have about the coaching process and you can decide whether working with me is the right fit for you.

I look forward to hearing from you.