Core Health, Sakabula Estate, Howick (2025)

20/11/2025

🌱 Building Healthy Habits for Life

Today, my husband sent me a picture of our two boys from many years ago. In it, they’re both sitting at the table, looking very unhappy with their dinner in front of them. His comment?

"This is what you get when you don’t use rolls for burgers..." 😄

We have no idea why they looked so grumpy that day, but it reminded me of the journey we’ve been on as parents. Raising children who eat freshly cooked, wholefood meals packed with veggies every day without complaint isn’t luck — it’s the result of intentional, daily choices.

Some of the choices we made over the years include:

- Not cooking two separate meals — one meal the family eats together.
- Explaining the benefits of healthy food for their bodies and brains so they feel involved, not forced.
- Saying no to processed foods, even when it’s tempting.
- Helping them notice their energy and mood after unhealthy meals.
- Supporting them when their lunch looks “different” from their friends’ — yes, leftover veggie stew was a regular!

All of this consistent effort over the years has paid off. Today, our boys are confident advocates for healthy eating, armed with the knowledge, confidence, and words to make informed choices for themselves (of course they are not perfect and will choose the unhealthy options at times).

As parents, our role is to lay the foundation. We can’t control everything, but we can guide them by modelling healthy habits.

If you want to start, small changes make a big difference:

- Swap processed carbs like pasta and rolls for whole foods like potato, sweet potato, or butternut.

- Replace store-bought tomato sauce with a fresh homemade version — you could even make a big batch and freeze it for when you need a quick meal.

Little steps, done consistently, can grow into lifelong habits. 💚

Lots of love,
Your Health Coach 💚
Lisa

16/11/2025

From ‘Poor Me’ to Empowered Me — A Year of Transformation” 💚

Every now and then, a message arrives that completely fills my heart.

I recently received a voice note from a client I first met a year ago — and with her permission, I want to share some of her words:

“Hello lovely Lisa. It’s been a whole year since we first met — and you changed my life forever. I tell so many people that you said, in the kindest way, ‘Oh, poor you, Vicky Clicky!’ You just did it so brilliantly!

Always know that you’ve helped someone so massively — me! I’m drinking herbal teas, eating much healthier, sticking to my goals. I’ve got a vision board, I’m not feeling sorry for myself, I’m letting things go. And when I do start to ruminate, I can now change it.

My family have noticed such a difference — they say I’m this happy, stable girl now. It’s all thanks to you. You changed my life forever.”

That playful moment — “Vicky Clicky” — came from a powerful conversation about the Karpman Drama Triangle, a model that helps us recognise when we fall into roles like Victim, Rescuer, or Persecutor.

With gentle humour and compassion, I reflected back how she sometimes slipped into the “poor me” space — and instead of feeling judged, she saw herself with awareness and kindness. That was the moment everything began to shift.

A year later, she’s standing firmly in her power — calm, grounded, and thriving. 🌿

I want to take a moment to thank her from the bottom of my heart for trusting me to walk this journey with her. Coaching is a partnership, and I feel so grateful to witness her courage, her growth, and her transformation. Being part of this process is an absolute privilege. 💚
Coaching isn’t about fixing people. It’s about holding up a mirror so they can see their own strength — and guiding them to step out of old patterns that no longer serve them.

If you’re ready to understand your own patterns, find your balance, and reclaim your calm — I’d love to support you. The smallest moment of awareness can open the biggest door.

Lots of love,
Your Health Coach 💚
Lisa

🌿 Core Health helps individuals, couples, and teams create sustainable wellbeing through neuroscience-based health coaching, mindset work, and conscious living.
www.corehealth.org.za

13/11/2025

The Day I Took 3 Minutes for Myself — and Everything Changed 💚

Hi, I’m Lisa Glaister, a Health Coach from Core Health
— and I want to share a piece of my story with you.

Not long ago, I was that mom — constantly rushing, anxious, snapping at my kids, and feeling like I was never doing enough. My mind never switched off. My to-do list never ended. And I had completely forgotten how to breathe.

Then, during a Health Coaches Academy (HCA) event in Johannesburg, I was coached live by their incredible CEO, Carolyn St John Loder — and what came up stopped me in my tracks: I couldn’t even give myself three minutes of care. Not because anyone else stopped me, but because I didn’t believe I was allowed to.

That night, I decided to do something different. I stayed in, did a short breathing meditation, and gave myself those 3 precious minutes. It felt like my first real breath in years — and it opened a door to a new way of living. 🌬️

Through my studies and being coached, I began to truly understand what self-compassion means. Bit by bit, I learned to prioritise myself — without guilt. Because when we care for ourselves first, we show up calmer, kinder, and more connected for everyone we love. 💚

If you’re spinning — trying to hold it all together — start with 3 minutes. Breathe. Feel your feet on the ground. Come home to yourself. You’ve got this.

Today, I have the privilege of supporting others to do the same — through:
🌿 1:1 and couples coaching
💞 Corporate wellbeing talks
🌾 Transformative retreats on our organic farm in the KZN Midlands

If my story resonates, or you’d like to explore becoming a Health Coach yourself, visit Core Health
or reach out — I’d love to connect.

Lots of love,
Your Health Coach 💚
Lisa

09/11/2025

🌱 Grow Your Own Healthy Meals!

Hi, I’m Lisa Glaister from Core Health 💚 — a health coach passionate about helping families, couples, and individuals create sustainable wellbeing through good nutrition, healthy habits, and meaningful connections.

Today, I’m taking you through our veggie garden to show you how easy it can be to grow fresh vegetables for your meals. You don’t need a huge garden — even a few square meters is enough to start with some of the crops below, which you can continue to harvest over time:
Here are some of our favourites:
Spinach – grows easily, regrows after harvesting, and lasts well in the garden.
Beetroot – takes up a small space, packed with antioxidants.
Cabbage – layered protection from pests; slice with grated carrots for salads or coleslaw. Lasts well in the fridge.
Onions – a staple for almost every meal and store well if you grow a bumper crop.
Lettuce – get a mixed variety, harvest little leaves for regrowth, adds colour to salads.
Celery – hardy and versatile for dinners and salads.

🌞 These crops grow year-round (if you are in a temperate climate), and adding a few fun seasonal veggies in warmer months is a bonus. Even a small patch can make a real difference to your nutrition and your family’s meals!

If you want more practical tips on building healthy habits, improving nutrition, or meal planning, reach out — I’d love to gift you a complimentary coaching call to explore your goals and help you take the next step.

Happy gardening and happy eating! 🌿

Lots of love,
Your Health Coach 💚
Lisa

Core Health helps individuals, couples, and teams create sustainable wellbeing through health coaching, neuroscience-based mindset work, and whole-body awareness.

04/11/2025

🥗 Balanced Lunch, Balanced Life

Here’s a little peek into our lunch today — my hubby and I enjoyed 15 minutes of prep and 5 minutes to eat a meal that keeps our blood sugars steady and our energy flowing. 💚

📸 Check out the balanced plate we aim for at every meal — protein, healthy carbs, fibre, and colourful veggies. Small steps like this keep your blood sugar steady and your body nourished.

Blood sugar balancing doesn’t have to be perfect — start where you are. You don’t need every meal to be “ideal” straight away. Focus on small wins and build confidence in your nutrition planning and prep. Celebrate each success and slowly layer in more healthy habits.

Here’s how I prepped today’s lunch in advance:

* Beetroot: cooked on the weekend and ready in the fridge for salads for the week
* Buckwheat: cooked in the morning, when doing breakfast, and stored in the fridge
* Salad dressing: prepped once, lasts all week! See recipe ideas included.
* Tuna mix: tuna, grated apple, spring onion from the garden, plain yoghurt, dash of apple cider vinegar
* Salad: lettuce, red & white cabbage, beetroot, celery (all from the garden) + store-bought peppers, tomatoes, and carrots

🌱 Next post: I’ll share what’s easy to grow (and not kill!) in your veggie garden — perfect for quick, fresh, healthy meals.

Want to explore practical, sustainable ways to balance your meals and build healthy habits? Let me gift you a complimentary coaching call to uncover your goals and what might be holding you back. DM me to book!

Lots of love💚
Your Health Coach
Lisa

26/10/2025

Hormones, Headspace & the Rollercoaster of Being a Woman 🌸

In light of Mental Health Awareness Month, I’ve been reflecting on just how hard it can be to navigate the ups and downs of female hormonal fluctuations.

Every month, our bodies take us on a rollercoaster of hormonal shifts — and as we move into perimenopause, the ride changes again. For many of us, that can mean new emotional patterns, mood dips, or energy slumps that feel unpredictable and, at times, overwhelming.

Over the past few months, my very astute husband gently pointed out something I hadn’t fully noticed: a few days each month when my mind shifts into catastrophe mode — the “everything’s going wrong, I can’t cope, it’s all too much” kind of thinking.
Add to that an urge to eat the entire house (especially the unhealthy stuff!) and you’ve got the perfect recipe for feeling completely off balance.

I’m incredibly grateful to have emotional support and awareness from him during those few days, but it made me think this morning — how incredibly tough must it be for women who already start from a low or depressed mental state to navigate those hormonal dips?

To all the women out there who experience those deep lows:
💛 You’re not broken.
💛 You’re not alone.
💛 And it’s not “just in your head.”

Hormonal changes — including perimenopause (which can start up to 10 years before menopause) — can deeply affect our emotional resilience and mental wellbeing. Please don’t try to navigate it alone.
Reach out for support, talk to those closest to you, and seek professional guidance — whether from a doctor, psychologist, or health coach. I work alongside many of these professionals, and I can promise you: you deserve support and understanding through every season of your health.

Lots of love,
Your Health Coach 💚
Lisa
www.corehealth.org.za

21/10/2025

People Pleasing or Personal Peace? It's Time to Choose.

One of the most common patterns I see in my coaching practice — across individuals, couples, and even corporate teams — is people pleasing.

It often shows up as:
🤍 Saying “yes” when your whole body is saying “no”
🤍 Avoiding conflict to “keep the peace”
🤍 Shrinking yourself to make others feel comfortable
🤍 Putting everyone else’s needs above your own

But at what cost?

A client said something today that hit me straight in the heart. She said:
"I people please to keep the peace at the cost of my own internal peace."

How many of us can relate to that?

As a health and neuroscience hardwires interpretation coach, I guide clients in rewiring these deeply embedded behaviours. Why? Because living authentically — with boundaries, with clarity, with courage — is essential to your health. Emotional suppression, over-extension, stress…it all takes a toll on your mind, your body, and your relationships.

I speak from experience. People pleasing was a core part of my own journey too.
That’s why I often refer to ' “Let Them” Theory — a beautifully simple invitation to let go of control, let people have their reactions, and focus instead on honouring your truth.

So, today I want to gently ask you:
✨ Where are you keeping the peace at the cost of your own?
✨ Where might a gentle “no” open the door to a healthier, more authentic “yes” to yourself?
If this is a pattern you recognise, know this: you're not alone. And you can rewire it. That’s what I’m here for.

💚 Whether it’s through:
• 1:1 health coaching,
• Couples coaching to build a strong family foundation,
• Corporate team talks to boost resilience and connection, or
• Deep, nourishing retreats on our organic farm in nature.....my mission is to help you stop pouring from an empty cup and start building a life that supports your health, your truth, and your peace.

Lots of love,
Your Health Coach 💚
Lisa

17/10/2025

🐘 Connection in the Wild – A Family Reset in Kruger 🐘

We’ve just returned from a deeply memorable two-week family holiday in the Kruger National Park — a gift from my incredibly kind and generous dad. What a gift it was.

Kruger is one of South Africa’s greatest treasures — teeming with life, beauty, and the kind of stillness that gently calls you back to what really matters. We spotted over 130 bird species, saw incredible game, and soaked in the rhythm of nature… slow, patient, present.

Two weeks in a car with two active boys brought its own kind of wild — and if you’re a parent, you’ll know that 24/7 parenting is no small thing! Emotions ran high, sibling spats happened, and we were all stretched. But there was beauty in that too — in the learning, the showing up, and the reminder that parenting (like marriage) takes intention.

A moment that stuck with me: we watched a lion kill just 5 metres from our car. As we sat in awe, I noticed a car beside us — the parents were riveted, but their kids were glued to iPads, totally oblivious. No judgment (I’ve had moments where screens saved me!), but it made me reflect: our kids are longing for connection, and learning from us what that looks like.

Healthy kids don’t just need good food and sleep — they need emotionally available parents. Real chats. Boundaries that say: “I love you too much to check out right now.”

If there’s one takeaway from our time away, it’s this: let’s embrace the messy, imperfect moments of parenting. That’s where connection lives. Let’s say no to screens sometimes — not because tech is bad, but because being here is better. More real chats. More shared awe. More presence.

When we care for our own health — body, mind and soul — we have more to give our kids, our partners, and our world.

This is why I do what I do — supporting individuals, couples & families through coaching, workshops and retreats on our organic farm. Learn more at www.corehealth.org.za

But for now… here’s to choosing presence. Even when it’s hard.

Lots of love
Your Health Coach 💚
Lisa

📸 On the Olifants River bridge — elephants behind us, hearts full.

12/10/2025

Have you smiled today? 😊

It might sound simple, but smiling can do so much more than just express happiness.

Even a small, intentional smile can lower stress, lift your mood, and support your physical wellbeing — especially on the days it feels hardest to do.

Swipe through to discover 6 surprising benefits of smiling… and why choosing to smile (even when you don’t feel like it) might be one of the most powerful tools for your health 💛

Lots of love 💚
Your Health Coach,
Lisa

08/10/2025

Are you really ready for change? 🤔

Here’s something I’ve learned through coaching — transformation doesn't start with a meal plan or a new morning routine. It starts with your readiness.

In this 1-minute video, I’m talking about what readiness for change really looks like — and why it’s completely okay if you’re not quite there yet.

✨ Some clients dive into new habits with energy and commitment.
✨ Others first need space to heal, reflect, and reconnect before they’re ready to move forward.

Wherever you are on your journey — there’s no shame, no rush, and no one-size-fits-all path.

Press play to reflect. 🎬

And if it resonates, I’d love to hear where you are in your journey right now 💬👇

Lots of love 💚
Your Health Coach,
Lisa

05/10/2025

✨ Connection + Healing on Retreat ✨

One of the unexpected gifts of the retreat I recently attended was meeting the beautiful and wise Lisa Firer ().

Lisa offers mindfulness and somatic practices in such a grounded, gentle, and deeply healing way. I had the privilege of doing a session with her—and wow… it was powerful.
Her presence, her approach, and the way she guides you back into your body with compassion and awareness is something truly special.

So grateful for the opportunity to meet, share, and learn from each other. This kind of practitioner-to-practitioner connection is such a reminder of the richness in this work—and how much we can grow through shared experience.

If you’re curious about somatic and mindfulness practices, I can’t recommend Lisa’s work enough. 💛
Go check out what she’s doing over at 🙌

Lots of love 💚
Your Health Coach
Lisa

02/10/2025

Be the Happiest, Healthiest Version of You 💚

Feeling overwhelmed by health advice or stuck in old habits? Sometimes, the key to better health starts with happiness.

As a Health Coach, I support people to reconnect with their whole selves — mind, body, and mood — and create a vision for a healthier, happier life that excites and motivates them.

🌿 Together, we build simple, sustainable habits
💪 We navigate challenges with kindness and curiosity
😊 We make getting healthy a joyful journey, not a chore

Did you know happiness can improve your heart health, boost sleep, reduce stress, and help maintain a healthy weight? It’s all connected!

If you’ve ever thought about becoming a Health Coach — to help others feel better and live well — I’m proud to be an ambassador for The Health Coaches Academy and can’t recommend their training highly enough.

👉 Learn more or apply here: https://tinyurl.com/4bhse8n9

Lots of love 💚
Your Health Coach,
Lisa

Core Health

20/11/2025

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