Health geared up but not educated  


How to optimise your health in 3 simple steps


In a world where we keep track of every step we take seamlessly by carrying our phone and unlocking the secret of your DNA is as easy as spitting into a tube; the number of people who die of preventable diseases still represents the highest cause of death.

Isn't this a paradox?

Yesterday I took a break and walked in beautiful Richmond Park in London.  We're already in early-mid February and a lot of people are maintaining their positive resolutions and the joggers are still high in numbers.

Something struck me...

Almost all of them were wearing some sort of tracker fuel bands: Fitbits, Nike Fuel or the old reliable Polar strap.  Not a huge surprise knowing that wearable techs were at the top of gift sales last Christmas.

Later that day I gave a corporate talk (something I love doing!), educating a group of hard working employees on how to regain control of their health by implementing mini habits that have a direct impact on their productivity.

Here again I was surprised to see that almost half of them were wearing some form of wearable technology.

Do not get me wrong; I am pro new technology, as an extension of you. The ’Quantify Self Movement’ makes health management easier and more accessible to us all.

However what bothers me is when the basics are not well understood.  I am sure we could go into a McDonalds now and spot someone with the latest Fitbit around their wrist... you get my point.

When the latest example is the extreme, let's cover the basics and how we can relate them to the new technology available.

So how did we get here?

We tend to follow trends and are all looking for a quick fix (see quick fix vs sustainability).   All the devices will help you track your moves and progress, however none will make you healthier.

So the question is: do you have a tangible plan towards sustainable results?

If you don't, here are 3 simple steps to get you started.


1. Know yourself.

How well do you know yourself?

I do not mean it in the philosophical sense, but in the physiological.

You need to ask yourself the right questions to get the right answers.

Before wearing new tech, here are a few questions covering the main 6 areas of health and wellness.  Take the time to answer the questions as this could drastically improve your health and wellbeing for the better:

1. Where are you now?

2. Functional nutrition

3. Lifestyle

4. Environment

5. Mind-set

6. Awareness


I. Where are you now?


1. How would you rate your overall health?

A. Excellent

B. Very Good

C. Good

D. Fair

E.  Poor

2. Compared with a year ago, how has your health changed?

A. Much better

B. Somewhat better

C. The same

D. Somewhat worse

E. Much worse

3. During the past month, approximately how many times have you thought you need to improve your fitness, nutrition or health?

A. 0

B. 1

C. 1-3

D. 3--5

E. 5-10

F. More

4. During the past month, how many days have you felt angry at least once?

A. 0 days

B. 1-5 days

C. 6-10 days

D. 11-15 days

E. 16-20 days

F. 21-30 days

5. How many hours per week do you dedicate to improving your knowledge of health management and preventative health?

A. 0

B. 30 min

C. 1 hour

D. 1-2 hour(s)

E. 2-3 hours

F. more




1. During the past week, how many servings of fresh vegetables did you eat?

A. None

B. 1 to 3 servings

C. 4 to 6 servings

D. 1 serving per day

E. 2 servings per day

F. 3 servings per day

G. 4 or more servings per day

2. During the past week, how many servings of fruit did you eat?

A. None

B. 1 to 3 servings

C. 4 to 6 servings

D. 1 serving per day

E. 2 servings per day

F. 3 servings per day

G. 4 or more servings per day

Do you know what types of food have a low glycaemic index?


3. How many times per week do you consume fresh ’Green ’ juices or Smoothies ?

A. None

B. 1 a week

C. 2 to 3 a week

D. 3 to 4 per week

E. 4 to 5 per week

F. 6 to 7 per week

G. more

4. Do you know what type of ’diet ’ eating pattern works better for you to maintain a healthy weight?


5. Do you feel you are gaining both nutrition and enjoyment?


6. Do you know what types of food will support your detoxification system, reduce inflammation or improve your immune system?


7. Do you have a type of supplementation strategy?




1. In the past month, how many days have you engaged in mild physical activities?

A. 0 days

B. 1-4 days

C. 5-10 days

D. More than 10 days


2. In the past week, how many days did you exercise or engage in rigorous physical activity for at least 20 minutes?

0 days

B. 1 day

C. 2 days

D. 3 days

E. 4 days

F. 5 days

G. 6 days

H. 7 days


3. On average, how many hours do you sleep per night?

A. I sleep more than 8 hours daily

B. I sleep 7-8 hours daily

C. I sleep 7-8 hours on weekends, but less on weekdays

D. I almost always sleep less than 7 hours


4. Do you have recovery practices in place such has meditation or stress management methods?


5. Do you focus on building a strategy for self-care and health improvement?


6. How satisfied are you with your work life?

A. I do not work

B. I am very satisfied

C. I am somewhat satisfied

D. I am somewhat not satisfied

E. I am not satisfied


7.How often do you participate in group activities?

A. Never

B. Once a week or less

C. More than once a week


IV. Environment

1. Do you consider your environment to be favourable to trigger healthy habits?


2. Would you say your friends and family are healthy?


3. What % would you say the environment we live in is responsible for degenerative diseases?

A. 0%

B. 0 to 5%

C. 5 to 10 %

D. 10% more

E.  20% more


V. Habits


Do you believe you have good healthy habits?


How many times do you reflect on your healthy choices?

1. Daily

2. Weekly

3. Now and then

4. Never


VI. Mind-set


Do you consider yourself to be proactive towards your health?


Are you willing to make any changes?


Do you believe you can achieve this yourself?


On a scale of 1 to 10, how motivated are you to take action?


VII. Awareness


1. How many people out of 10 do you think will die of a lifestyle and diet related disease?

A. 1 out of 10

B. 3 out of 10

C. 5 out of 10

D. 7 out of 10

E. 9 out of 10

2. What is your understanding of food and their nutrients, vitamins and minerals?

A.  Excellent

B.  Very Good

C.  Good

D.  Fair

E.  Poor

3. Do you know what RDA stands for?


4. Which rank do you think mis-medication has in the classification of the top 10 causes of death in the world?

A. 10 of 10

B. 8 out 10

C. 6 out of 10

D. 4 out of 10

E. 3 out of 10


5. Which industry do you think makes the most profit?

A. Farming

B. Social media

C. Banking

D. Pharmaceutical

E. Health industry


6. Do you think your daily vitamin intake meets the optimum health requirement?



7. How long do you think doctors have spent learning about nutrition and its impact on health during their intensive years’ curriculum?

A. 100 hours+

B. 50 hours+

C. 30 hours+

D. 20 hours +

E. less than 10 hours


Please find the PDF version of the complete questionnaire here.


I will reward all action takers with a complimentary 30min consultation to offer guidance over your questionnaire results.  


Now that you know where you are, it is time to make changes, the sustainable way.


2. How to make changes in a sustainable way?


The power of mini habits.


We live most our lives on autopilot.

According to the latest research, 45% of our daily rituals are undertaken on autopilot.  We are pre-programmed...and when stressed they surface because there is no confusion when on autopilot.

The question is, are your habits optimising your health or jeopardising it?

Creating habits is about strengthening a neural pathway. And just like anything else, willpower is weak at the beginning and then gets stronger.

Our brain has a powerful habit forming system, which programmes our behaviour.

The more we repeat the action, the stronger it becomes... Furthermore, when your motivation inevitably weakens with time, your willpower to create a new habit will settle for good. Aim at flexing your own willpower by repeating the new activity everyday.

Once you know about your personalised health recommendations and your health priorities, then build up the mini habits accordingly. One by one I guarantee you it will improve your health for the better.

You can build up and once you have, you can rely on it.  Mini habits are the most efficient investment for your limited willpower.

Going from inertia to mobility is the biggest step you need to make, so start today!

Set smart goals that you can easily fulfil, don't aim to become an athlete tomorrow, instead practice meditation for example for 5 minutes each day.

This way you will be in control.  A momentous goal can drain time and energy and chances are you will give up.  A small goal will lead you on the right path.

Plan and develop your mini habits carefully.

More on mini Habits soon!

3. Teach to learn and the power of the community

Once you have mastered a few good habits, spread the word and influence your environment for the better.  Being healthy is not only a physical state; it enables you to reach an all-new level to influence the people around you for the better.

And as a by-product, it will keep you on the right track and you will always want to up your game!

Being part of a team, a community with like-minded people is a really powerful and enjoyable way to maintain sustainable results.  You will always find someone to support you, as well as enjoying supporting others - it’s a win-win situation.

Being part of a community is healthy! There are always good people to meet and to share things with.

What now?

How about getting started with the first step?

Take action now! fill the questionnaire and book your complimentary 30min consultation!.