Category Archives: Mindset

5 Positive Actions to Feel Good during COVID-19 Pandemic.

These are strange times. With all the reports on the news of new cases, closed public spaces and shortages of medical equipment, it is hard not to worry.

But there are some positive actions you can take to stay healthy, keep productive and make a difference to your personal space and the world around you.

You can feel good during this time.  No one is telling you that you must absorb the negativity.  Here are some ideas to help you stay mentally and physical well during the covid-19 pandemic:

Make eco-friendly switches

With extra time in your home, it is a great opportunity to review the systems you have in place and switch to eco-friendly alternatives.

Start one room, or area of your life, at a time and make a list of all the potential switches you could make.  The kitchen is a good choice as there are some easy swaps such as reusable drinking straws and unpaper towels.

Planning for these changes will elevate your mood as you will feel that you are supporting a cause bigger than yourself, whilst creating a more sustainable lifestyle.

Watch what you eat

When we feel stressed, many of us will turn to food for comfort and this a destructive attitude.  Keep eating healthily and working towards your weight loss and fitness goals.

The food that we put into our bodies is our energy source and building blocks.  It literally effects who we are and what we do.

Spend time planning and preparing nourishing and healthy foods to help you stay strong and happy and working towards your goals.

Staying productive and busy will help keep your mind away from food and negativity, so fill your day with worthwhile activities too.

Declutter your houser

Declutter your home.

The space that we live in is proven to directly impact on our mood.  Therefore, it worth curating a home that you love to bein.

Again, go from room to room deciding what you love and what needs to be rehomed.  Be fearless in your approach and you will make huge strides in decluttering your home.

This productive activity will create a sense of accomplishment and you will receive a mood-boost every time you look around your tidy home.

Make raw food

Social media is full of people baking and cooking now.  Every other post on Instagram or Facebook is a picture of home baked cakes or banana bread.

But this is the perfect time to create new foods that are good for you and delicious too.  Raw food is easy to make, and you can find fantastic recipes on Pinterest to get you started.

With a blender, nuts, figs and a few other ingredients, you’ll be able to make a whole host of treats that will make you feel good all day.

Raw food is good for energy levels, your skin, digestion, weight loss and can even reduce your chances of cardiovascular disease.  Time to get creative in the kitchen.

Try home workouts

Other way to stay active and maintain that positive energy is through home workouts.  There are lots of options: both free and paid for, that you are bound to find something that suits you.

There’s no reason that the coronavirus outbreak should stop you from working towards a healthier lifestyle and exercising at home is a part of that.

YouTube is a good place to start as many coaches and personal trainers use this as a platform to share their workouts.  You’ll be able to find everything from yoga to HIIT to kickboxing.

But, also, why not try something new?  Push yourself to achieve more by stepping up your exercise regime.  You are in the comfort of your own home, so no one is going to see.

What can you do stay positive and reach your goals?

Stay Positive.

Whatever it is you are working on, there will be some way that you can adapt to make it happen in the current climate.  Keeping your mind and body strong has never been more important than it is now so give them the attention they deserve.

Remember to stay positive, create change and keep feeling good.

Follow me at @natashalucascoach for more tips.

How Often Should You Weigh Yourself & When is The Best Time

Active Adult

Why Weigh Yourself

Couple walking on the beach


It’s always a thing of joy when you start losing weight. But here comes the big questions, how do you track your progress? It’s actually simple – weigh yourself regularly.
For this episode, I’ll tell you how often should you weigh yourself – daily, weekly, or monthly?
So let’s start with the most important fact

Before you can decide when and how often you should weigh yourself, you need to know the importance of weighing yourself. Here’s a few


It Shows If Things Are Working
Body fat and muscle both weigh something. This means that fat burn will ultimately result in weight loss. On the other hand, building muscle will result in an increase in body weight.
So why check your weight regularly? It is to ensure that your weight loss effort is actually yielding positive results. So if you don’t see any positive result, it indicates that your current diet or exercise routine needs some adjustment


To Show Whether Your Body Is Moving At the Ideal Rate
Weighing yourself does not involve knowing if you are moving in the right direction for your weight loss goal, but also it helps to determine if your body weight is moving at the ideal rate. Depending on your goals and objectives, there is a specific rate of weight gain and weight loss that is considered optimal.
Another reason why weighing yourself is important is to ensure your body weight is changing at the optimal speed. It should neither be too fast nor too slow.

So How Often Should You Weigh Yourself

The variations of your body weight depend on many different factors. These include but are not limited to your food intake, your hydration level, your exercise routine, and your bathroom habits. A few pounds of weight fluctuation is normal. Perhaps, you think you’re gaining weight hence the fluctuation. But that’s far from it. Your body is doing exactly what it needs to do to regulate its physiological functions. So how often should you weigh yourself?
One of the questions you need to ask yourself is: “Will weighing myself (weekly, daily, monthly or occasionally) do more harm than good or vice versa?” I can’t categorically tell you how often to weigh yourself. Your choice will be based on what motivates you as an individual to get on the scale.

Daily

For many people, they prefer weighing in on a daily basis since it provides a sense of accountability. Not only that, it gives them a clear picture of their progress. Daily weigh-ins help you keep track of your progress. If you’re able to look at the overall trend and pay less attention to the fluctuations, then I’ll suggest weighing yourself daily.
If you discover that you’ve gained about 0.5 pounds of weight, does it change your mood entirely? Or do you feel happy to see you’ve lost about 1.5 pounds already? If the daily weigh-ins influence your mood, then you might want to reconsider how often you weigh yourself.
Don’t let the number on the scale influence your behavior or mood – one thing you should know it’s just a number

Weekly

Weighing weekly has its own advantages – it allows you to keep track of your progress while still having the other days of the week to focus on other important aspects of your life. For best results, choose one particular day of the week – be it Mondays, Wednesdays, or Thursdays – and weigh yourself in the morning. Look for trends, but don’t get caught up in the minutiae. Keep in mind that it will take a few weeks to get a picture of where the trend is heading. This way, you don’t have to go through the mood swings that come with the daily weigh –in.

Monthly

Some people opt for the monthly weight check-in. But the truth is monthly weigh-ins is a terrible way to monitor your progress and not recommended at all for obvious reasons.
On the contrary, if you’re someone who will be driven to an eating disorder or will most likely not be in great shape physically, mentally and psychologically as a result of checking your weight too frequently, then you may want to consider monthly weigh-ins.


So Which Should You Go For…?
So how often should you weigh yourself? The best answer is that it depends on your lifestyle.
Daily weigh-in
When it comes to the most accurate way to weigh yourself, daily weigh-in is absolutely the best. Most people have been using this method, and it worked for them. So long as you do it the right way (take the weekly average), then you have nothing to worry about. Don’t let the daily fluctuations deter you from reaching your goals. Personally, I’d recommend daily weigh-ins.
If you’re fond of weighing yourself multiple times per day, desist from such act! It’s bad. You should not compromise it. Weigh yourself no more than once per day. A scale is a tool that helps in your weight loss goal and not to alter your mood


But if you’re the type of person who will respond poorly to the fluctuations in your weight, then try other options.
Weekly Weigh-In
When it comes to accuracy and sanity, weekly weigh-in is still the best option.
Monthly Weigh-In
I don’t recommend this option at all.
Overall, ask yourself about what is most helpful for you. For many people, weighing once a day is the best option. For others, weighing once per week or even once in a month is better for overall health. Each individual has different ways of getting motivation to take up a specific routine. The best thing is to find what works for you and stick to it.
Till I come your way next time, don’t do anything that will compromise your weight loss goal.

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For more information on weigh loss follow this link, thanks!

Why Choose Healthy Cafe over regular Restaraunts

Hello everyone!

Welcome to my new blog. It’s a beautiful Saturday in Palm Springs California with bright skies and pleasant weather. I visited the Healthy Food Café, the epic center of healthy eating in Palm Springs, service the best vegan food. As usual, I met a long line but I had to wait to place my order. Alas, it got to my turn and all I could think of was the gluten-free, calorie-free Nori wrap and a highly nutritious vegan skinny smoothie. There is nothing better for me on the menu Continue reading

About me

Hello, I’m Nataliya Lucas and I want to share with you the story of the journey of my transformation and current mission as a weight loss coach. Seat comfortably, I hope you’re going to get inspired!

My path has its beginning in the gorgeous city located in the southwest of Ukraine – Odessa, where I was born. Thanks to this location I’ve been lucky to have an access to the beaches of the Black Sea. Beautiful people with perfectly sculpted bodies are a common view out there. Continue reading