ONNE On Onne With Kathryn Chandler

Kathryn Chandler – Certified Integrative Nutrition Holistic Health Coach. Kathryn is a health coach, blogger, wellness advocate and mama of two. An active voice on positive body image and self-love, Kathryn is committed to educating, inspiring and encouraging women to be the best version of themselves possible while supporting them on their own wellness journey. During her years as a classical ballet dancer, Kathryn experienced first hand the pressures placed on women to look a certain way. After years of struggling through her own personal health battles and body image issues, she took a gentle and natural approach to her healing journey. Now, Kathryn is passionate about improving the lives of others. With a holistic approach in mind, Kathryn takes into consideration every aspect of health, as each part is equally important in creating a healthy and balanced lifestyle. Through her blog and coaching practice Kathryn helps women to make lasting, positive changes to their health and lifestyle. In the clinic, Kathryn dives deep into any health issue the client may be experiencing until the root-cause of the problem is uncovered. With bio-individuality in mind, Kathryn creates tailor-made plans for each and every one of her clients to ensure that their specific needs and goals are met. Kathryn designed her blog to be a “go-to” health and wellness website to empower women with knowledge. She uses this platform and her social media pages to share her wellbeing articles, food recipes and D.I.Y natural beauty recipes, inspirational quotes, product reviews and recommendations of books to read and healthy cafes to try… plus so much more! Kathryn is highly motivated and driven to spread the message of true health and happiness to the world.

Tell us a little bit about your wellness journey?

Before I began on my health journey I had a very complicated relationship with food and my body. I was obsessed with fad dieting and saw exercise as a way to punish my body. It took me years to overcome this toxic way of thinking but through my own healing process, I discovered so many amazing resources and tools that have really helped to turn my life around in a very positive way. Many women are facing similar challenges and I desperately wanted to help them by sharing my experience and knowledge, so I became a Certified Holistic Health Coach and started my wellness blog. I am so driven and passionate about what I do and I love that through my work I am able to help others live their best lives too.

What are your tips for keeping healthy mentally?

1. Meditate first thing in the morning.

When I start my day with meditation I feel calm, centred, balanced and focused for the day ahead.

2. Be thankful and keep a gratitude journal.

Take on an attitude of gratitude! Start each day with a thankful heart and write down the 3 things you are most grateful for each morning. This is a really beautiful practice that will have a profoundly positive impact on your day and your life.

3. Switch-off

I consciously set aside a full day each week to switch off... Sundays for me are #switchoffsunday …my day to simply relax and give my full attention to my two little ones and Fiancé. I also try to do something just for myself like having an aromatherapy oil bath… this is why I have #selflovesaturday. Taking time just for me really helps to recharge my batteries so I can show up as the best version of myself possible.

What do you do to stay fit and healthy?

Over the years I‘ve learnt to take a much more gentle approach to exercise. I like to stay active with a combination of yoga, Pilates and nature walks. There is something so invigorating and refreshing about going for a walk at the beach or hiking through a forest. Fresh air and sunshine really are food for the soul. Moving my body daily in ways that I love helps me to feel more energised and balanced, both in my body and mind. I like to do my workouts first thing in the morning, it puts me into a really positive mindset and sets me up for a productive day.

Fitness, do you have a favourite workout regime or do you base your workouts around your moods?

I like to incorporate a combination of walking, yoga and Pilates into the beginning of my daily routine, however, I always tune in and listen to what my body really needs on the day. Some days I can really go for it and “do it all” while other days I find my body just craves a gentle stretch or rest day and that’s okay too.

Let’s talk nutrition, what are your key points to internal nourishment?

This is one of my favourite topics! This is when bio-individuality really comes into play. We are all so unique, what works for me may not be right for you and what works for me right now may be completely different in a few months time. When it comes to food there is no such thing as one-diet-fits-all, which is why it’s so important that we honour our uniqueness and listen to our bodies needs rather than jumping on the latest health craze or God forbid fad-diet! When choosing which foods to buy it’s important to focus on the quality of the produce. I can’t encourage you enough to eat clean, whole foods! Try to buy certified organic, local, fresh, seasonal, chemical free and unrefined whenever possible. If you eat eggs please buy free-range and when choosing meat make sure to check the label and pick grass-fed, naturally raised, antibiotic free and hormone free. Always try to source wild-caught fish and choose sustainable options. You can use these foods lists as a basic guide, but remember to do what feels right for your body! What to eat…

• Eat a colourful range of Fruit
• Eat a wide variety of Veggies (especially dark leafy greens)
• Sea Vegetables
• Legumes & Sprouts
• Nuts & Seeds (activated nuts are best)
• Whole grains (soaked grains are best)
• Protein
• Good Fats & Oils
• Fermented Foods and Drinks
• Herbs & Spices
• Bone Broths
• Green Juice/Smoothies
• Herbal Teas
• Natural Spring Water

What to avoid…

• Highly Processed & Packaged Foods
• Industrial Vegetable Oils
• Artificial Trans Fats
• Artificial Sweeteners
• Sugar
• Alcohol
• Caffeine
• Gluten
• Dairy
• Soy

Top 10 Tips:

1. Don’t be highly restrictive or extreme - maintain a healthy balance by eating everything in moderation and include all 5 tastes (sweet, salty, sour, bitter, pungent).
2. Don’t label your food as “good” or “bad” - focus on adding in healthy foods to your meals rather than depriving yourself by cutting foods out!
3. Eat empowered - choose to honour your body and nourish it in the best way possible.
4. Eat intuitively – slow down and listen to what your body really needs.
5. Eat from instinct - tune into your cravings because they are important messages from your body signalling that something is lacking or is out of balance.
6. Be mindful - bring awareness to your eating habits, eat slowly and consciously, sitting in a calm environment.
7. Be present - eat without distractions (put your phone away!) and focus on your food.
8. Eat with enjoyment until you’re satisfied and remember to chew! chew! chew!
9. Have fun experimenting and creating delicious meals in the kitchen and always remember to prepare your meals with love.
10. Get organised - Clean out your fridge and pantry. Choose a few healthy recipes and plan your meals for the week. Make a grocery list and shop at your local organic farmers’ market if possible. Keep healthy snacks on hand!

If you could give someone one piece of health advice what would it be?

In my opinion, one of the most important things you can do is to make sure that your gut health is optimal. I say this because your gut has a massive impact on so many areas of your health. It has an impact on the way you digest your food and absorb nutrients. It can affect your energy levels, hormones, sleep and brain function as well as so many other things in your body. If the balance of your gut bacteria isn’t right, then it can have an extremely negative impact on both your physical and mental health. The first thing I would recommend is to find out exactly what kind of bacteria you have living in your gut. It’s a good idea to ask your naturopath which test is the right one for you to do. If you have an overgrowth of bad bacteria you will want to sort that out quick smart! The easiest way to do this is by avoiding certain foods, like sugar for example and supporting the detoxification process with enemas or colonics. Once you’ve eliminated the “bad guys” you can start to populate your gut with the “good guys”. To do this I personally take a high-quality probiotic every day, containing Lactobacillus and Bifidobacterium. I also include fermented foods in my diet and drink coconut kefir and kombucha. If our inner ecosystem isn’t thriving then neither will our health so make sure to eat fresh, whole foods and choose organic whenever possible.

What are your top key tips to help people on their wellness journeys?

I think the most important thing is to surround yourself with people who will support you on your journey and keep you accountable! This is a major part of why I enjoy my work so much. I get to encourage and support women on their journey and celebrate their wins along the way!

What is your daily Mantra?

To educate, inspire and encourage women to be the best version of themselves possible while supporting them on their own wellness journey.

What makes you happy?

There is so much that brings me happiness!!! Kisses from my two babies, cuddles with my man, quality time with my family, catch-ups with my soul sisters, quiet time in nature, walking barefoot in our veggie garden, my work… I could go on all day haha

Who inspires you?

There are so many incredibly inspirational and influential people that I look up to as mentors on my own wellness journey. But my top 2 would have to be Melissa Ambrosini and Jessica Sepel.

How can we stay in Contact with you?

Website: kathrynchandler.com.au Instagram: @kathryn.chandler Facebook Page: https://www.facebook.com/kathrynchandlerholistichealthcoach/