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Ceri Witts Coaching

Holistic Health & Lifestyle Coach

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About Me

Ceri
Ceri

Hi I’m Ceri. I’ve been a Registered Mental Health Nurse working in Psychiatry for the last 20
years.

More about me

Recent Posts

  • Blog

    What Would Your Life Look Like If Nothing Held You Back?

    August 1, 2021
  • Blog

    A Vision For The Future

    July 20, 2021
  • Blog

    Adrenal Fatigue

    July 7, 2021
  • Blog

    What Pain Is Telling You

    July 7, 2021
  • Blog

    Food Is The Best Medicine

    July 7, 2021
  • One of my frequently asked questions is what I think about coffee.

Coffee (like alcohol) must be treated with the utmost care and respect, that mustn’t ever be abused.

Caffeine stimulates the sympathetic nervous system - the part of your nervous system that wants to fight and/or run for your life.  While this part is activated, the parasympathetic nervous system (rest and digest) is suppressed. Best consumed PRIOR to exercise. 

Keep in mind with every coffee you have, it’s the equivalent of a workout. 

We like to “push through” (especially as mamas with young kids) because our culture demands everything to be done yesterday so caffeine is a big drawcard.

Reasons for having it: is it a crutch for poor lifestyle factors such as lack of sleep? Ask yourself why you are having it - because you feel like you NEED it or WANT it.  There is a big difference. 

How does it make you feel: heart racing, jittery, nervous, anxious, upset your stomach? You should only feel a natural lift with no negative side effects.

The bad news: coffee beans are one of the most sprayed crops on the planet.

The good news:
1. The beans MUST be organic. If you can’t for any reason, medicinal clay can help pull the toxins to the bottom of the cup.

2. Consume AFTER eating and within 10 mins of making, otherwise amino acids and other nutrients start to oxidise.

3. Consume with butter/ghee, coconut oil (also MCT’s) and/or any nut oil.  The caffeine mixes with the fat molecules and acts as “slow release” to the adrenal glands.  This can help to avoid the swings of high to low energy and stabilises blood sugar more effectively.  It tastes nice too - winning!

4. Avoid caffeine after 3pm.  Why? Caffeine has a half life of approx 4-6 hours.  So when you’re trying to wind down at 4pm that shot you had at 12.00 still had half running through your system.

5.  Drink at least 250mls of water.  As many people are aware, caffeine is a diuretic, which pulls water out of your system.  When you drink water, it helps to “flush” it through your system.

Many thanks to the amazing @mattsorensenhh with his book “Doing The Wrong Things Right” 🙏🏻
#adrenalfatigue #adrenalhealing #holistichealthcoach
  • Are you showing up for yourself? Caring for your physical health? 💪🏻

It can get very hard at times to justify a regular exercise routine when life gets busy.  Especially as a mama to young children.  Life is always busy. 👨‍👩‍👧‍👦

The benefits are undeniable when we regularly move our bodies.  We are designed to move.  We feel stronger, more energised, it enables us to cope better with stress and move towards our goals.

It is not always easy to prioritise exercise.  We can easily decide that’s it’s too hard one day or that we can skip a workout here and there.  It takes discipline, in a mental sense as well as the physical.  I am worthy of investing my time and energy so that my health and well-being are my top priority. 

My children get to see this each day.  That I prioritise my health and fitness and I take care of myself.  I strive to be the best role model I can be.

Remember it’s about progress, not perfection.  It’s about showing up for yourself consistently and moving in the right direction.  Not about “getting in shape” “losing weight”

No matter where you are on your exercise journey, we all have to start somewhere.  Consistency is key. 

#chekinstitute #programdesign #crossfit #adrenalhealing #healedadrenals #training #fitnessmama #homegym #holistichealing #exercisecoach #womenshealthcoaching
  • Are you a mama who wants to wake up feeling energised and have sustained energy throughout the whole day and for the things you enjoy? 

If this is you, and you’d be open for 20-30 minute chat, send me a message.

In exchange, I’d love to share some tips with you that might help you get some energy back 

#holistic #holistichealth #holisticmentalhealth #holistichealing #adrenalfatigue #exhaustion #burnout #recovery #responsibility #dietandlifestyle #energytips #tiredmama
  • Instagram-Caption
  • Are you a mama that doesn’t laugh like she used to? 

Feeling “lost” socially?

Exhausted by 7pm?

Feeling “bland” at the moment?

Is how you are feeling currently affecting things at home? Marriage, relationships, family?

Feeling “tense” when previously always so easygoing.  Feeling like you just don’t care anymore like you used to? Life just feels so hard.

Getting the kids ready, packing to go out, “dragging” they with you when you really feel like you just want some time for yourself at times.

I get it.  I’ve been there.  Adrenal fatigue is now so common it seems like it’s the norm.  Looking around to see others running on empty, chronic stress with any minor additional stressors being so overwhelming.

I specialise in overcoming adrenal fatigue and hormonal imbalances through addressing 6 key pillars of health. 

I offer 3, 6 and 12 month coaching programs based on your needs. 

Please DM me to learn more about how I can help you change your lifestyle and reclaim your health 

#holistichealth #holisticmentalhealth #adrenalfatigue #recoveryfromadrenalfatigue #healthandlifestylecoach #chekprofessional
  • Full Body Strength Session 

The best medicine is lifting heavy weights.

Exercise your muscles and keep your mind sane.

Exercise = medicine.

Gym = therapy 

@drjamesdinic 
@martinsilvafitness 

#holisticmentalhealth #holistichealth #4doctors #drmovement #chekinstitute #buildmuscle #reversedietjourney #trusttheprocess #healthandlifestyle #chekprofessional
  • Stop eating chocolate and processed shit 

Lift weights 3-4 x per week 

Make your main meals protein dominant 

Replace your carb snacks with protein snacks 

This is how you change your body composition 

#resistancetraining #barbellsandponytails #holistichealth #holisticmentalhealth #polartype #buildingmuscle #protein #intuitiveeating #thermogenesis #metabolictyping #chekinsitute

@martinsilvafitness
  • #holisticmentalhealth #holistichealth #burnout #adrenals #womenshealth #brainfog #increasedenergy
  • Starting young.  We are so important as parents to be positive role models 

#strengthtraining #rowing #concept2rower #chekinstitute
  • Do you feel overwhelmed? Brain fog? Exhausted but wake up every night between 1am and 3am and can’t get back to sleep? Do you have sugar/carb cravings - putting on some belly fat? Frequently feeling anxious? 

Adrenal fatigue is a silent epidemic caused by our fast paced culture.  Being “ON” all the time is exhausting and so many of us are experiencing burnout and serious health symptoms as a result.  You know something is wrong but you don’t know what.  It affected the way I showed up as a mama.

I get it.  I’ve felt it.  It’s amazing what you can achieve with the right tools.  Anything is possible 

DM me for more info

#holistic #holistichealing #holisticmentalhealth #holistichealth #adrenalfatigue #fatigue #burnoutrecovery #burnout #sleep #hormonalhealth #womenshealth #womenshealthcoach
  • Back to Full Body Strength Training 

Love having some company while I train.  My daughter does her dance routine and we get some moves on in between sets.  She might even let me do a video of her next time 🥰 

She’s off dancing in the parade in Dreamworld soon.  How fab will that be for a 6 year old girl ☺️

Sumo Deadlift 4 sets x 4-6 reps
Bent Over Row 4 sets x 4-6 reps
Dumbbell Walking Lunges 3 sets x 10/10 reps
Barbell Upright Row 3 sets x 6-8 reps 

Superset of 2 sets
DB Hammer Curls 6-8 reps
DB Skull Crushers 6-8 reps

Plate Russian Twist 
3 sets x 10/10 reps 

#chekinstitute #drmovement #holistichealth #holisticnutrition #buildingmuscle #losingfatbuildingmuscle #holisticmentalhealth #4doctors #positiverolemodelformykids #increaseproteinintake
  • If we take a step back, it does sound like we’ve lost our minds a bit, doesn’t it?

Essentially, it takes awareness and a commitment to live another way, a way that is more supportive of health on every level

Nutrients keep the body alive and with whole foods we are better nourished.  With more free time, our relationships are nurtured, and we tend to be happier and kinder to ourselves and those around us 

There will only ever be 24 hours in a day.  And how you spend your time is entirely your choice.  Your perception of how you need to be and what you need to do in a day is influenced by both your biochemistry and your beliefs 

Are you too busy to stop? 

DM me for more info 

#rushingwomanssyndrome #hormonalimbalance #fourdoctorapproach #primaleating #stress #holistic #holistichealth #holisticmentalhealth #neverendinglistofthingstodo #tiredmamas
  • There is a reason why there’s a coffee shop on every corner.  We are literally drugging ourselves (legally) into adrenal fatigue, and no one even bats an eye

The moment I asked any questions about the daily caffeine habits of most of the Western world was my moment of awakening as to one of the real reasons why we are such an unhealthy nation right now 

In the depth of my adrenal fatigue I would need several to even FEEL like I could face the day

Drugging ourself into numbness.  Numbing ourselves from reality, whether with caffeine, alcohol, social media scrolling, YouTube, Netflix or any other form of escapism 

It’s always a choice 

#holistic #holistichealth #holistichealing #holisticmentalhealth #caffeine #caffeinedaily #caffeinedependent #caffeinedetox #healthylifestyle #stopnumbing #feelthefeelings
  • Is it time to stop watering the weeds?

We often start to self reflect on our past year at this time of year between Christmas and New Years 

I know I am for sure 

Being in gratitude for a great period of growth and transformation 

I believe in everyone deserves a vital, healthy life.  It takes courage to get better in this world.  Old ways can often be “more comfortable and easier” than being healthy.  It’s easier to hide behind illness, weight and lack of energy 

Now it’s time to be my full and wonderful self 

Coffee to get started in the morning, just to be able to face the day.  Sugar cravings in the afternoon, then a few glasses of wine to “wind down” at night 

A vicious circle 

Drugging into numbness 

Are you a busy mum feeling overwhelmed and exhausted? Brain fog? Can’t sleep? Sugar cravings and putting on some belly fat? Feeling frequently anxious?

Regaining your energy naturally to keep going all day and rid yourself of adrenal fatigue once and for all!

If this resonates with you drop me a comment below 👇🏻 

#holistichealthcoach #holistichealth #holisticmentalhealth #naturalhealing #adrenalhealth #adrenalfatigue #brainfog #holisticlifestylecoach #caffeine #eatwholefoods #sleepforrecovery #regainenergy
  • Your body follows your breaths lead

There is nothing in this world that communicates safety more to your body than your breath

Breathing in a shallow way with short, sharp inhalations, the kind of breathing we often engage in when we feel stressed, communicates to your body that your life is in danger 

How about scheduling in regular breathing intervals into your day until it becomes a new way of breathing.  Make appointments with yourself to breathe.  Perhaps while you’re waiting for the kettle to boil in the morning, instead of racing around doing 50 tasks, take a moment and stand and breathe #itsallinthebreath #breathe #breathing #calminganxiety #calmdown #holistic #holistichealth #holisticmentalhealth #adrenalfatigue #adrenalhealthsupport #adrenalhealth #chekinstitute
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My Mission

To support one person at a time to take responsibility for their physical, mental, emotional and spiritual health and well being

My Vision

Planting seeds of potential through knowledge and experience

  • Believe in yourself
  • If you can dream it you can live it

Recent Posts

  • Blog

    What Would Your Life Look Like If Nothing Held You Back?

    August 1, 2021
  • Blog

    A Vision For The Future

    July 20, 2021
  • Blog

    Adrenal Fatigue

    July 7, 2021

Contact

  • 0404 720444
  • ceri.witts@gmail.com
  • Moorebank NSW 2170 Sydney Australia
© Copyright 2023 Ceri Witts Coaching. All Rights Reserved.