Balanced4Life Health Coaching

Balanced4Life Health Coaching Personalized health coaching for busy moms. Achieve balance, wellness, and vitality.

11/02/2026

I don't just train for my health, I also train so that I can say YES and I recover so that I can keep on saying YES.

YES to:
1. Playing cricket or touches with my boys
2. Hiking or take on a gymnastics challenge with my daughter
3. Mom's netbal, hockey or colour sport relay for the adults
4. To team up with younger colleagues and play action netbal (another ball game), because I can

But I also choose walking to recover so that I can keep going.

Strength + recovery = longevity. Both matter esp in our late 30s+. Our physiology changes and we need to adapt in order to stay strong.

What are you training to say yes to?

04/02/2026

Today humbled me.(ps I look a lot better in this video than earlier this day 😁)

My son fell and split his knee open.
I’ve been throwing up since 11:30.
I discovered a fraud case on my account.
I cried from pain and overwhelm.

And the only thing I could do was reach out and ask for help, not from my husband (since he is not here) but from others.

That was hard.
Really hard.

I’m so used to being strong.
The helper.
The one who holds space.
But today reminded me that wellness is not just nutrition and exercise, it's about community.
It’s letting yourself be supported.
It’s allowing others to show up for you too.

And when I did ask, people responded. That mattered more than I can explain. So I'm posting this post, as hard as it is. If you’re in a hard season, you’rw not weak for needing help.

You’re human.

30/01/2026

At the end of the week, ask:
• What worked?
• What felt hard?
• What can I adjust?
This is not a pass/fail test.
It’s feedback.

If something didn’t work, it doesn’t mean you failed.
It means the plan needs tweaking.
Healthy habits are built through curiosity, not criticism.

Came across this post on my feed and this is exactly it!!!Ladies do one thing for yourself when chasing a goal, be consi...
26/01/2026

Came across this post on my feed and this is exactly it!!!

Ladies do one thing for yourself when chasing a goal, be consistent in your actions!

Credit to

26/01/2026

Now ask yourself one powerful question:

“What does this goal look like in my actual week?”

Not your perfect week. Your real one.

Examples:
• “I will walk for 20 minutes after school drop-off on Mon, Wed, Fri.”
• “I will prep protein for 3 lunches on Sunday.”
• “I will strength train twice a week for 25 minutes.”

Specific. Realistic. Doable.

If the plan feels heavy, it’s too big.
Shrink it until it fits your life.
Consistency beats perfection — every time.

23/01/2026

You might have a big goal like:
"I want to fit comfortably into my clothes again and have energy for my family.”

That goal matters.
But it doesn’t live in your diary.
This is where weekly intentions and daily actions come in.

Step 1: Set a Weekly Intention
Ask yourself:
“What is ONE focus this week that supports my bigger goal?”
Example weekly intention:
“This week, I’m focusing on supporting my energy.”

Step 2: Choose Simple Daily Actions
Now break that intention into small daily actions that fit a busy life.
Examples:
• Eat protein at breakfast
• Go for a 15–20 min walk after drop-off
• Drink water before coffee
• Go to bed 20 minutes earlier
• Prep lunches the night before

These actions may feel small — but they are powerful.

Step 3: Connect It Back to the Big Goal
Every daily action answers this question:
“How does this help future me?”
- More energy = more patience, presence and play.
Consistent habits = clothes fitting better without extremes.

You don’t need to overhaul your life.
You just need clear intention + simple daily action.

This week’s reminder:
Focus on what you can do today.
The bigger goal will follow.

21/01/2026

You don’t need another strategy — you need a reminder.

Once you’ve set your goal and clarified your why, write it down and place it somewhere visible.

Research shows that written goals are easier to remember and more likely to be acted on — especially when life gets busy.

This isn’t about pressure or perfection.
It’s about keeping your intention gently in front of you.

Next, we’ll break this goal into weekly intentions that feel doable.

Send a 👍 if you have completed the steps so far and ready to take the next step.

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