Erica Prescott - Wellness Coach

28/01/2022

20min Full Body Tone Workout

1️⃣Hip Thrusters on couch
2️⃣Squats
3️⃣Plank Up/Downs
4️⃣Tricep Dips (straight legs if you can)
5️⃣Reverse Crunch (use couch to help)
6️⃣Seated Twists

Let me know how you go!!

*ps 1, 2, 3 or 4 sets are better than none.
Just get what you can done.
Done is better than perfect 😘

12/11/2021

Your challenges are your map to what your programming is on a subconscious level (our downloaded programs given to us between the third trimester and year 7.

For example, if you consciously really want health, wealth or love…but it evades you….your probably running a program that you are not good enough, unloveable or unworthy.

And your reality will eventually reflect that by sabotaging love, money or healthy habits.

If you want to change these subconscious programs, use your emotions and feelings to FEEL what it is you want as if you have it already.
Eg: How would a worthy & wealthy person show up? & show up as that person as often as possible.

27/09/2021

“Our soul is limitless,
but we’ll use our words to limit ourselves”
~Peter Crone

1️⃣”I don’t have time to work out regularly”
vs
2️⃣”I choose to schedule 3x per week to move my body because I prioritise me feeling good”

Can you feel how 1 vs 2 lands differently in your body?

🔐 Often we forget that we are the one with the key, we can break free from limiting prisons we put ourselves in.

22/09/2021

“She set her boundaries and rebuilt her life”.

Treat your health & wellness as non-negotiable appointments.

Too often I see women flaking on what they want to do. They become flexible for their friends and family and other random appointments.

And after time this is how resentment and frustration builds up.

The weight creeps back on.

Self confidence takes a nose dive.

Energy is rock bottom.

Hair is falling out and skin is dull & ageing.

IT’S NOT SELFISH FOR YOU TO LOOK AFTER YOURSELF.

You come first. And you must be accountable for that.

Start training people in your life around where your boundaries lie.

Other people’s agendas come second.
Other people’s boredom is their issue.

Work on strengthening your self-love and self-worth with boundaries!!

(If you find this hard to do, you’re not alone. Let me know in the comments).

16/09/2021

The key to your vitality is to stay focused on your highest values.
(Your health & wellbeing are one of those values).

💜Keep showing up for you.

💜Never quit on a bad day.

💜It’s never as bad as it seems. (Things often get chaotic before they get calm).

💜You are stronger than you think.

💥Go prove it to yourself!

⬇️⬇️⬇️

❤️‍🩹For anyone that is really struggling right now, I want you to use one or both affirmations below:

💎“The Universe always has my back”

💎“Life always supports me”

💫Watch everything align in divine order.

30/07/2021

Full Body 24 minute Circuit

➡️45secs work / 15secs rest

1️⃣Curtsey Lunge
2️⃣Plank Jacknife
3️⃣10x High-Knee to 1 Drop Squat
4️⃣Grasshopper Openers
5️⃣Sumo Squat Calf Raises
6️⃣Squat Hops (stay low, heel to toe)

➡️Repeat 4 Rounds

_______________

As always, modify any exercises you need to. Decrease or increase the number of rounds that you complete depending on your goals and current conditioning.

06/08/2020

We all think we know ourselves well, but psychological studies show otherwise. In fact, most of us are somewhat deluded about ourselves.
⠀
You cannot and will not be able to know yourself until you take the time to be still.
Many people don’t know themselves because silence and presence scares them, it’s too uncomfortable to be alone with every flaw. But it isn’t until you are alone with yourself, evaluate yourself and are completely truthful with yourself that you will actually be able to see every area of your life—the good and the bad.
Be quiet and you will discover your true self.
⠀
If you don’t know yourself, hearing what others have to say about you is a helpful practice.
Ask them two simple questions:
“What strengths do you think I need to develop further?” and
“What weaknesses do you think I need to work on?”
Their opinion isn’t going to be perfect, but their feedback will probably indicate a few areas you should at least take a second look at. This step is especially important for those who are stuck in finding themselves. Sometimes those closest to us can see something we might not be able to see in ourselves.
⠀
A large aspect of knowing yourself can be found in your relationships. When you realize you’ll never truly know anyone else until you discover yourself, the importance of knowing yourself becomes even more significant.
⠀
A lot of us aren’t willing to truly see ourselves or own parts of ourself and this can be so damaging to not only ourself but also the people we choose to be in a relationship with.
⠀

05/08/2020

20/07/2020

Self-sabotage occurs because on a subconscious level we still don’t believe we are good enough to have what we want.
⠀
Declare your worth to yourself daily, know your value.
⠀
If you’re not sure, ask a friend to help you get started.
⠀
We must be prepared to declare our worth & value and not wait for other people or the universe to tell us we are worthy. Otherwise we wait forever and don’t end up doing anything with our life.

21/05/2020

This is your reminder that you can do hard things.
⠀
All you gotta do is keep showing up.
⠀
Don't quit on yourself, that's your old conditioning and you don't wanna start over for the gazillionth time.
⠀
It may not look pretty. It may not feel pretty. But it all adds up.
⠀
The more you continue to show up for your life, the more you show the universe that you appreciate your life by taking care of it and prioritizing it...the more you will receive.
⠀
Ps: Don't miss out on our next FITBabes 30 day Transformation Challenge that starts June 1st (must commit within the next few days to be ready).

27/03/2020

Do you know who Wayne Gretzky is?

He is a Canadian who played NHL (ice hockey).
His nickname is: The Great One.
He played in the NHL for 20 YEARS!!!
From 1979 - 1999!
And he was the highest scorer.
He became a professional at age 17.
He is considered as one of the greatest athletes of the 20th century, ahead of legends such as Michael Jordan, Babe Ruth and Jim Brown.

The interesting thing about all of this is that Gretzky’s size and strength were considered below average for the NHL, so he wasn’t given too much credit.
Despite of all this, he proved that size and strength are not the only characteristics that can make a player great.
It is known that Gretzky shot and scored by outsmarting his opponents, anticipating their moves, being creative and improvising on the fly.

He is living proof that if you focus and work on your passion, you can achieve greatness, no matter the preconceptions.
Talent is a gift that others can see only when you grow it.

Another one of his favourite quotes;
"Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”

So my question for us to ponder is;
“If we are continuing to press replay on where we have been.....will we get to where we want??”



27/03/2020

Anything that enhances your immune system right now is a wise focus to take action on.

🦠 My top tips to boost immunity 🦠
👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼

1️⃣MOVE YOUR BODY! 🏃🏻‍♀️(Exercise increases antibodies and white blood cell count - white blood cells are the body’s immune system cells that fight disease...exercise also pumps our lymphatic system which removes waste like bacteria, viruses, toxins and abnormal cells.

2️⃣EATING AS MANY NUTRIENTS AS POSSIBLE! 🍏(Don’t count calories, count nutrients).

3️⃣FOCUS ON YOUR GUT HEALTH!! 🐛(You want to build a colony of good guys because inside the gut are about 100 trillion live microorganisms that promote normal GI function, protect the body from infection. In fact, they comprise more than 75% of the immune system).

4️⃣PHYSICAL TOUCH. 🐶 💆🏻‍♀️ (Physical touch is known to improve the function of your immune system as well as reduce diseases. One study on women found that receiving more hugs from their partners led to lower heart rates and blood pressure).

5️⃣DRINKING FILTERED/ALKALINE WATER!! 💦 (Water removes toxins from our body).

6️⃣SLEEP!! 😴 (The hours of 10pm-2am are researched to be our most regenerative hours)

7️⃣GETTING ADEQUATE SUN EXPOSURE 🌞 (Skin needs to be bare for the D to pe*****te!! VIT D is great for our mental health but we also need it to absorb calcium for strong bones, it’s also been shown that people with higher amounts of VIT D have a lower risk of disease).

8️⃣DEEP BREATHING. 😤🌬(Taking daily conscious, mindful deep breaths helps to balance the nervous system, reinforces the respiratory system, lowers blood pressure, reduces stress hormones, and can even help activate the lymphatic system, which plays a major role in immune function. Practise 3 mins daily focusing on 5second inhales and exhales each).

9️⃣Filling your days with HIGH PRIORITY ACTIONS. 👩🏻‍💻🌱(Stay true to your values and purpose, to transform your life you must put enough time into a higher form of addiction which will strengthen you and make your life more satisfying).

🔟IDENTIFY THE OTHER SIDE OF THE COIN 🤵🏽🦸🏻‍♂️☯️ (identify duality in all things that happen to us and in the world, there are many hidden upsides to any of the so-called downsides...eg: this time is so uncertain financially but the other side of the coin is that we get to have time to reevaluate what it is that truly matters to us).