SmallWONDERS

SmallWONDERS Nutrition and Lifestyle Coaching

Working one-on-one with a Small WONDERS coach, you'll learn to understand the relationship between food and lifestyle habits and your ability to cultivate optimal health

Book a free initial consultation
www.smallwonders.co.nz

#smallwonders #lovefood #keepitreal #practicewhatwepreach #palmyproud #supportlocalbusiness

Local businesses supporting each other

[09/21/21]   If you are a SmallWONDERS member make sure you join our members only SmallWONDERS Studios group
&
SmallWONDERS Nutrition 101 group

Today we have fresh snapper, gurnard and salmon fresh in.
Also we have whole chickens size 12/[email protected] just S 7.
Please share

Support Local

We are back in action!
Ready and excited to see our AMAZING people again
Wednesday is the day of re-opening.
What does level 2 look like at SmallWONDERS?
😷Facemasks must be worn at all times
🧴Sanitise hands on entry and exit
💦Sweat towels are compulsory (to lay on and remove sweat)
📲Covid scan in is compulsory
🖋SmallWONDERS sign in and out is compulsory
🧽Clean each piece of equipment after usage
⚔️Keep a 2 meter distance from other members
🥤Bring your own water bottle
🤧If you have any sickness symptoms please stay at home and inform us for safety.
This all seems like a lot, but it is much better than being closed, so we thank you in advance for your support.
We would also like to thank all of our loyal members for such great support over these difficult times ❤️
Small business is very important in our community and we will love giving back in the coming times with all the best of our knowledge.
See you all soon 😃

We are back in action!
Ready and excited to see our AMAZING people again
Wednesday is the day of re-opening.
What does level 2 look like at SmallWONDERS?
😷Facemasks must be worn at all times
🧴Sanitise hands on entry and exit
💦Sweat towels are compulsory (to lay on and remove sweat)
📲Covid scan in is compulsory
🖋SmallWONDERS sign in and out is compulsory
🧽Clean each piece of equipment after usage
⚔️Keep a 2 meter distance from other members
🥤Bring your own water bottle
🤧If you have any sickness symptoms please stay at home and inform us for safety.
This all seems like a lot, but it is much better than being closed, so we thank you in advance for your support.
We would also like to thank all of our loyal members for such great support over these difficult times ❤️
Small business is very important in our community and we will love giving back in the coming times with all the best of our knowledge.
See you all soon 😃

[08/22/21]   If you are a SmallWONDERS member make sure to join SmallWONDERS studios group
Daily videos + Blogs

Ther are 3 excellent reasons to come to Steves Wholefoods tomorrow.
1. Half price Puhoi Camembert, beach blue and Matakana blue cheese

2. Free range crumbed schnitzel just $14.00 per kg.

3. Supporting an important local business.

Make that 4. Free peanut butter for the school kids, bring a jar make their own.

Please share our local business.

Stick mobility - some new things we tried this morning @smallwondersnz . As we can’t yet source the official sticks we have created our own Kiwi version . #stickmobilitynz #stickmobility #gym #healthylifestyle

This Thursday 5.30pm Nutrition 101 Seminar
Some places still available
Bookings essential
Message or text 0274 801067

This Thursday 5.30pm Nutrition 101 Seminar
Some places still available
Bookings essential
Message or text 0274 801067

SmallWONDERS has changed the quality of my life. I had constant back and neck problems including migraines which were getting worse over time. I had been to several professionals which all had short-term relief but nothing long lasting.
I went to see Tony who worked on my nutrition and posture and set up a strengthening program for me. Within the first week of changing my diet, I noticed results. I could come home from a 12-hour workday and mow the lawns with more energy and no back pain.
This has continued to improve by doing regular strengthening exercises in the gym and following Tony's nutritional advice. His knowledge and constant support have been amazing and proved to have long-lasting benefits and results for me.
#palmerstonnorth #learngreathabits #movementforlife

SmallWONDERS has changed the quality of my life. I had constant back and neck problems including migraines which were getting worse over time. I had been to several professionals which all had short-term relief but nothing long lasting.
I went to see Tony who worked on my nutrition and posture and set up a strengthening program for me. Within the first week of changing my diet, I noticed results. I could come home from a 12-hour workday and mow the lawns with more energy and no back pain.
This has continued to improve by doing regular strengthening exercises in the gym and following Tony's nutritional advice. His knowledge and constant support have been amazing and proved to have long-lasting benefits and results for me.
#palmerstonnorth #learngreathabits #movementforlife

Belinda's Journey
I think I've talked about this before. But working with Jackie isn't just about nutrition. We've been looking at the whole picture and through great conversation, we have worked on my well-being and my mental health which goes hand in hand. Through this, I have been able to get rid of a whole lot of baggage that I've been carrying around with me for years. This is also added to my weight loss. In one of my recent sessions with Jackie, I said to her that when I wrote my last blog I realised that this year I had not lost very much weight. And felt like I had wasted 5 months of the year. We talked about why this could be happening. So in October of last year, I made a very big decision a very personal one. Even though I have made this decision it's only this year that I'm making it happen. So in the last 5 months, I have learned that sometimes things that happened can have a blockage in the things that we want to happen. So with me keeping on putting this decision on hold I think it has put a hold on my weight loss. So the sooner I get this done the weight will start to move again. So I've got it DONE. I can now introduce you all to Belinda Bradley. This is ME. I've taken back my maiden name. 🥰 . I have worked head with the help from Jackie and I think if it was not for both Jackie and Tony. I would not of be able to get to this point.
#thisisme #smallwonders #belindabradley #loveyourselffirst

Belinda's Journey
I think I've talked about this before. But working with Jackie isn't just about nutrition. We've been looking at the whole picture and through great conversation, we have worked on my well-being and my mental health which goes hand in hand. Through this, I have been able to get rid of a whole lot of baggage that I've been carrying around with me for years. This is also added to my weight loss. In one of my recent sessions with Jackie, I said to her that when I wrote my last blog I realised that this year I had not lost very much weight. And felt like I had wasted 5 months of the year. We talked about why this could be happening. So in October of last year, I made a very big decision a very personal one. Even though I have made this decision it's only this year that I'm making it happen. So in the last 5 months, I have learned that sometimes things that happened can have a blockage in the things that we want to happen. So with me keeping on putting this decision on hold I think it has put a hold on my weight loss. So the sooner I get this done the weight will start to move again. So I've got it DONE. I can now introduce you all to Belinda Bradley. This is ME. I've taken back my maiden name. 🥰 . I have worked head with the help from Jackie and I think if it was not for both Jackie and Tony. I would not of be able to get to this point.
#thisisme #smallwonders #belindabradley #loveyourselffirst

Time to reflect...
Wow, in June 2016 I started my health and vitality journey with Tony Small, at SmallWONDERS Studios.
I was asked recently what motivates me to keep working on my holistic health. On reflection, I would have to say that consistently revisiting my 'WHY' has always been my saving grace. Even though I have created mini-goals over the years my main goal: to be happy and healthy has always been on top.
I recently attended a nutrition session with Jackie Small and it made me think back to when I started and EVERYTHING felt too hard! I was told back then that in a couple of years I could look different... it was the biggest relief to hear the truth - that change takes time!
For a long time I found it challenging to 'see' my life change for the positive... today I am so thankful, I came across a photo recently where for the first time I couldn't recognize the person I used to be... learning to embrace change is pretty exciting 😊
#smallwonders #learngreathabits #LearnFromTheBest

Belinda's Journey
The year that was ....2020 was the year full of ups and downs for all of us. The year started off with me taking a leap and Faith in myself and with the awesome help from Jackie. I started my journey to being healthy, happiness and well-being. I began meeting with Jackie once a week and started off the year weighing 122.4 kilos. In my sessions with Jackie, we talked about food. How different foods may or may not affect my body. We worked on creating new habits like sitting at the table with my kids and I know that sounds stupid but just making the bed in the morning meant that I had achieved something that day. Writing in a beautiful gratitude journal. So I was going great guns losing weight making great decisions making change. Then covid and all I could think about was going backwards. I worked so hard. I walked into Jackie's office and burst into tears. I was so worried about putting the weight that I had just lost back on and that last session with Jackie we talked about how I was not going to put the weight back on. And that we could still meet up through video calls. We went on a mindful walk this was a great thing to clear my head and get away from my kids🤣. And we did catch up with a cup of tea over lockdown. Jackie was there every step of the way. So I did not go backwards in fact I lost 4 kilos during the lockdown. I continue to work with Jackie to lose weight. In August I had to travel to Wellington for work. This is a challenging time staying with family and not having control over what we were having for dinner two nights a week and the stress of it all. All the driving back and frow. Worrying about the kids in Palmerston North. Something that was only supposed to be for two weeks turned into 9 weeks going to Wellington. Over this time I got stressed about not being able to lose weight but Jackie pointed out that I have managed to maintain my weight. It would have been easy to put weight on. This all is about adapting to life. When sometimes gets in the way there is always light at the end of the tunnel. Jackie🤣 Before I started this beautiful journey I bought takeaways all the time. I'm now cooking great food. I have learnt how to make great decisions about food. At the end of 2020, I had lost 17.9 kgs.
2021 journey update coming soon.
#belinda, #learngreathabits, #learnfromthebest

Book a FREE initial consultation
www.smallwonders.co.nz
027 2916149

Sometimes it’s easy to forget how far you’ve come ... #training #lifestyle #fitness @smallwondersnz

Friday Fun 🤩
SmallWONDERS
An AMAZING place for great conversations 🗣😊
Come and meet some of our new members, try a class, get in the gym and play or try your luck at table tennis 🏓 Pool 🎱 or friendly arm wrestling 💪🏻
If you are not a member yet, WHY NOT! 😎

Friday Fun 🤩
SmallWONDERS
An AMAZING place for great conversations 🗣😊
Come and meet some of our new members, try a class, get in the gym and play or try your luck at table tennis 🏓 Pool 🎱 or friendly arm wrestling 💪🏻
If you are not a member yet, WHY NOT! 😎

[05/12/21]   If you are a member or client of SmallWONDERS make sure you join our Private Facebook Group

Tiny Habits
✏️Lisa Cuff

Last night I decided that I was going to go to the gym after work today. I knew that I had a fairly free afternoon and I know that it is easier to lift when I've actually eaten throughout the day. The only problem with this is I'm typically a morning person in general and don't function so well after 4pm. Maybe it's the 28 years of teaching that means I'm worn out at the end of the day, or the fact that as a child I was always up and about, even as a teenager. I also now have 2 classes that I teach each week at the gym so I have to be up and out the door early.
So with all real intent I decided to go to the gym in the afternoon - knowing all the reasons why I should. I can usually lift better, I'm not hungry, I can spend some time chatting with different people in the gym ...So what was the problem with my plan?
My habits.
I wake up at the same time regardless. SO when I was wide awake at 5:30 I knew there was no point in even contemplating trying to go back to sleep. So up I got, pulled the gym clothes on, had my litre of warm water, picked my bag up and out the door I went. To end up at the gym at exactly the same time that I do every other morning.
What makes me unique in the fact that I have such strong habits? Is it my personality type? It could be. Is it the way I think? Is it in my genes? I don't have the answers but I do know something. Not only can I create habits quickly, I can also lose bad habits very quickly. Once I decide on something then I can just stop - just like that. Again - not many people can ...or is it that I have trained myself to this? Again I don't have the answers.
But what I do know is that creating habits is essential to us progressing. And to create a habit isn't that difficult. Two fantastic reads
- Atomic Habits by James Clear
- Tiny Habits by BJ Fogg
Everyone wants to change something about themselves. It's human nature. Part of a coaches job is to help us change something that we are not comfortable with. But there is a painful gap between what people want and what people do. And then we blame ourselves when we can't make the change we need. What we need is a process to help us make the change. It’s not the habit that is the problem - it’s the approach that we are using.
Tiny Habits is a fantastic book to help us make those changes. The behavioural change is so tiny that you don't even realise that you are creating a new habit. To be successful in our habits we need to have three things in place: - Epiphany, Change our Environment, or Change our Habits in tiny ways.
In its most simple form - take a habit you already do and attach it to that habit. Tiny can happen straight away. And it doesn't need to be huge. Too often people aim too high - I want to lose weight... I want to ride my bike 100kms, I want to run a half marathon. How often do we set a New Years resolution only for it to filter out after the first few days. Come on - you know you have! All research demonstrates that setting such big goals only cause us to fail once we reach a slight hurdle in our destination. For example - it’s too wet to ride my bike today , tomorrow it’s too cold - ok there really is no real point to riding my bike , let’s just forget it...and before we know the goal is gone. Now I beat myself up because I can’t achieve my goal, I can’t live up to it so I fail to set any more goals - and so the circle continues.
However, lets turn it around and make it tiny and attach it to something we already do. Fogg talks in detail about the best way to do this - I highly recommend reading his text. His ideas are so easy and so quick that habits are easy to form.
For instance attach your habit to an after...Fogg uses this example
eg After I brush my teeth...I will floss one tooth (Note the smallest step, floss just one tooth - the new bigger habit is to floss all the teeth) BUT start tiny.
Some of my personal habits;
After I turn my computer off at work ... I will take three deep breaths
After I have walked into the kitchen in the morning...I will drink a large glass of warm water
After I have cleaned up for dinner ... I will pack my gym bag
After I have eaten dinner ...I will prep tomorrow’s food
After I have put my feet on the ground in the morning...I will say something positive about the day
After I have stood up from bed ...I will make my bed (Sometimes I start making it even when the husband is still asleep)
Some of these habits are habits I do during the week, some only at the weekend - it doesn't matter. All these habits are tiny. If it’s too much to make your whole bed try starting with one thing - After I have gotten out of bed I will pull the sheet up. Start tiny.
So have a go. Pick something little - make sure it's something you want to do. Attach it to something you already do! (We all shower, brush our teeth, make a meal, go to bed, watch TV or our devices, pull our curtains or turn our lights out). Make it something.
And then have a go. But make it tiny. And keep doing it - before you know the Tiny habit will grow .
✏️Lisa Cuff

Tiny Habits
✏️Lisa Cuff

Last night I decided that I was going to go to the gym after work today. I knew that I had a fairly free afternoon and I know that it is easier to lift when I've actually eaten throughout the day. The only problem with this is I'm typically a morning person in general and don't function so well after 4pm. Maybe it's the 28 years of teaching that means I'm worn out at the end of the day, or the fact that as a child I was always up and about, even as a teenager. I also now have 2 classes that I teach each week at the gym so I have to be up and out the door early.
So with all real intent I decided to go to the gym in the afternoon - knowing all the reasons why I should. I can usually lift better, I'm not hungry, I can spend some time chatting with different people in the gym ...So what was the problem with my plan?
My habits.
I wake up at the same time regardless. SO when I was wide awake at 5:30 I knew there was no point in even contemplating trying to go back to sleep. So up I got, pulled the gym clothes on, had my litre of warm water, picked my bag up and out the door I went. To end up at the gym at exactly the same time that I do every other morning.
What makes me unique in the fact that I have such strong habits? Is it my personality type? It could be. Is it the way I think? Is it in my genes? I don't have the answers but I do know something. Not only can I create habits quickly, I can also lose bad habits very quickly. Once I decide on something then I can just stop - just like that. Again - not many people can ...or is it that I have trained myself to this? Again I don't have the answers.
But what I do know is that creating habits is essential to us progressing. And to create a habit isn't that difficult. Two fantastic reads
- Atomic Habits by James Clear
- Tiny Habits by BJ Fogg
Everyone wants to change something about themselves. It's human nature. Part of a coaches job is to help us change something that we are not comfortable with. But there is a painful gap between what people want and what people do. And then we blame ourselves when we can't make the change we need. What we need is a process to help us make the change. It’s not the habit that is the problem - it’s the approach that we are using.
Tiny Habits is a fantastic book to help us make those changes. The behavioural change is so tiny that you don't even realise that you are creating a new habit. To be successful in our habits we need to have three things in place: - Epiphany, Change our Environment, or Change our Habits in tiny ways.
In its most simple form - take a habit you already do and attach it to that habit. Tiny can happen straight away. And it doesn't need to be huge. Too often people aim too high - I want to lose weight... I want to ride my bike 100kms, I want to run a half marathon. How often do we set a New Years resolution only for it to filter out after the first few days. Come on - you know you have! All research demonstrates that setting such big goals only cause us to fail once we reach a slight hurdle in our destination. For example - it’s too wet to ride my bike today , tomorrow it’s too cold - ok there really is no real point to riding my bike , let’s just forget it...and before we know the goal is gone. Now I beat myself up because I can’t achieve my goal, I can’t live up to it so I fail to set any more goals - and so the circle continues.
However, lets turn it around and make it tiny and attach it to something we already do. Fogg talks in detail about the best way to do this - I highly recommend reading his text. His ideas are so easy and so quick that habits are easy to form.
For instance attach your habit to an after...Fogg uses this example
eg After I brush my teeth...I will floss one tooth (Note the smallest step, floss just one tooth - the new bigger habit is to floss all the teeth) BUT start tiny.
Some of my personal habits;
After I turn my computer off at work ... I will take three deep breaths
After I have walked into the kitchen in the morning...I will drink a large glass of warm water
After I have cleaned up for dinner ... I will pack my gym bag
After I have eaten dinner ...I will prep tomorrow’s food
After I have put my feet on the ground in the morning...I will say something positive about the day
After I have stood up from bed ...I will make my bed (Sometimes I start making it even when the husband is still asleep)
Some of these habits are habits I do during the week, some only at the weekend - it doesn't matter. All these habits are tiny. If it’s too much to make your whole bed try starting with one thing - After I have gotten out of bed I will pull the sheet up. Start tiny.
So have a go. Pick something little - make sure it's something you want to do. Attach it to something you already do! (We all shower, brush our teeth, make a meal, go to bed, watch TV or our devices, pull our curtains or turn our lights out). Make it something.
And then have a go. But make it tiny. And keep doing it - before you know the Tiny habit will grow .
✏️Lisa Cuff