Luke Tomlin Health Coach

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Project Spotlight 🔦

👉The Growth & Resilience in Teachers Program (GRIT)

In our last student spotlight, we mentioned Luke Tomlin, one of our newest PhD candidates in the PAHL group. Over the next few years, he plans to refine PAHL's GRIT program and establish the program in WA high schools, where his research will aim to explore better ways to support Aussie teachers' mental health and wellbeing.

To find out more about the program and how it can help Aussie teachers, swipe through this post.

More info about the PAHL group found here 👉 https://www.jcu.edu.au/pahl

Meal Timing For Fat-Loss? 🤔💭

When we eat and how often we eat is largely unimportant when it comes to fat-loss (minus a few caveats). Remember, a sustained calorie deficit is the major key. However, scheduling regular meal times has shown to improve diet adherence, build greater consistency, regulate hunger cues, make tracking food intake easier, encourages better habit formation and may improve training performance, which in turn, improves our results.

Swipe through for few tips on where to start...

Hey Guys,

So last week I managed to build a basic website where I can do the following:

1. Share what I'm learning in my exercise and behavioural science research, as well as my own experiences and what I've found to be most applicable in practice.

2. From there I hope to provide some clear takeaway points for people looking to try and put these points into practice themselves if they wish.

3. List my services (both free and paid) for those who might express some interest in trying virtual health coaching to improve their health and fitness.

Also learning is more fun (and more effective) when you're able to share what you're learning with others, so i figured this could would be a good way to centralise all my ideas and content.

In my first blog post I talk about where the go big or go home mentality often fails and some thoughts on how to make a shift from this mindset if we find ourselves getting stuck.

All feedback is welcome.

You can find the link to the site below to check it out 😊.

Cheers,

Coach Luke 💪

https://www.luketomlinhealthcoach.com/

Health | Luke Tomlin Health Coach

Dealing with change and uncertainty..
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If there is only one certainty its that by nature life is full of change and uncertainty.
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Though i think it's important to note that although this is a very tough, devastating and uncertain time for many. It may be helpful to contemplate the fact that this is merely a drop in history that will enviably pass.
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We've all felt feelings such as sadness, stress, anxiety and uncertainty to varying affect and to deny these emotions is to deny reality. This is just part of what it means to be human.
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We need to accept these feelings but we can't dwell there. These are all emotions that need to be felt but only become an issue when they become chronic and overbearing to the point where we begin to identify with those thoughts and feelings and accept them as unchangeable narratives.
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like all things in life changes are inevitable and will rise and fall over time in both variation and magnitude - its how we respond and adapt to these changes that matter.
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All we can really do is look at the cards we're dealt and decide how best to play them under the conditions that are presented to us and know that over time the odds will always tip in our favour if we remain diligent and proactive in the way we direct our choices and our focus.
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We always have the ability to choose in that sense.
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In times of hardship it may be helpful to remember the following:
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“Everything that has a beginning has an ending. Make your peace with that and all will be well.”
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Stay safe, Stay connected and remember we're in the same boat!
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Much love ✌️
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Coach Luke

What drives us to behave the way we do? 🧐
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When it comes to altering our behaviours, we first need to understand the layers that drive our behaviours to begin with of which there are 3 main layers. 🤗
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👉🏻The first layer relates to changing your outcomes/results.
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👉🏻The second layer relates to changing your processes.
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👉🏻The third and deepest layer relates to changing your identity.
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Outcomes are about what you get.
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Processes are about what you do.
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Identity is about what you believe.
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Improvements can only be temporary until they become part of who you are as a person.
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It’s hard to change your habits if you never change the underlying beliefs that led to your past behaviours. 🙅🏼‍♂️
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The best way to change your behaviours is not to just focus on what you want to achieve, but instead focus on the type of person you wish to become.
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The goal isn’t to ‘lose or gain x amount of weight in x amount of weeks’ the goal is to become the type of person who values their physical health and performance as a means of improving their quality of life and to adopt health as fitness as part of their identity. 💪🏼
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A shift in your identity is a simple two-step process: -
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1. Decide the type of person you want to be ✅
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2. Prove it to yourself with small wins that compound to large wins over time. ✅
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New identity requires new evidence, which is acquired through small wins compounded over time, resulting in a shift in the way you see yourself.
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Your identity emerges out of your habits. Every action you take is a vote for the type of person you wish to become. Not all actions are going to be votes cast in the direction we want, but like all elections you don’t need every vote, you only need a majority vote (Progress and not perfection).
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If you are struggling with motivation/habitual changes try having a think about this concept and let me know if it provides you with any valuable insights ☺️. What does your physical health and performance really mean to you and how is it really impacting the way you see yourself?
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To quote Loa Tzu
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“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
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Thanks for reading and I hope you find this useful!
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Please feel free to share your experience or feedback 😊.
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Coach Luke 💪

🧠HOW TO CREATE A GOOD HABIT – 1st LAW OF BEHAVIOUR CHANGE🧠
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1. MAKE IT OBVIOUS (CUE)
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Ever walk into a grocery store to buy a few things and walk out with about 10+ extra items? 🤑
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This comes down to intentional placement of certain items to make them obvious in the environment.
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🔺This triggers a cue when you see the item.
🔺This cue then triggers a craving to buy said item.
🔺Your response is then to buy the extra item to satisfying said craving
🔺The reward is then attaining the item to satisfy said craving.
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👉🏻With this insight in mind you can use the same concept to designing your environment to help maximise your probability of sticking to a good habit vs. leaning towards a bad habit.
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👉🏻The inverse of this law would be to make the particular cue that leads you performing a bad habit invisible in your environment (reduce exposure to regular cues).
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👉🏻Often we spend a lot of our time on autopilot without giving much thought to these cues and how they lead us to perform particular behaviours. The first step to changing this is creating greater awareness behind our thoughts and triggers that surround us.
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👉🏻Try to consider this next time you find yourself performing a seemingly bad habit without thinking before you act/respond. 🤔
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👉🏻Remember to be the designer of your world and not merely a consumer of it.
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👉🏻In the words of Carl Jung
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“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
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Have a great day!
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Coach Luke 🤙🏻

Waking up to reality…
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Time really flies when you’re constantly working at trying to accomplish what seems like an important mission, or just stuck in the busy tasks of everyday life.
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And when we are constantly out working, sometimes we can forget to slow down and to check in with ourselves physically and mentally.
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We become so tied up in work, or tied up in our memories of the past or worries of the future we start to become numb to our surroundings.
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We get stuck in a trance like state that causes us to become blind to the amazing things that continue to surround us on a daily basis.
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We feel like we’re trying to spin a million different plates and we begin to feel overwhelmed and that we’re losing control.
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How do I know this?
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Because once upon a time I was stuck in this exact frame of mind…
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Am I looking for pity? Or am I looking for someone to cue the violin music? No.
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I’m looking to build more awareness around the issue and deliver a message that it doesn’t have to be this way.
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And if you're stuck in a similar situation I’m telling you this doesn’t have to be your life story.
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My dad has been one of the biggest positive influences in my life
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He taught me to always strive to be the best at what I do
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To always seek out new lessons and opportunities
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To always show courage in the face of fear
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And to always be strong…
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But sometimes having courage and being strong means admitting to ourselves that we need support and that we can’t do this thing alone.
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Sometimes it means opening up, rather than closing off and preventing underlying issues to be addressed.
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We don’t have to suffer in silence.
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Guys it’s OKAY to not to be OKAY
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It’s okay to seek help from others and to admit that you’re struggling.
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As a collective we all experience similar problems and we are not alone with these experiences.
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Instead of ‘Hardening up’ sometimes we need to ‘Speak Up’ so we can ‘Wake up’ and realise we’re not alone.
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To me that is real courage. That is real strength.
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And we need to take continual action towards eliminating the stigma surrounding this issue.
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Change always starts with awareness
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So lets speak up to wakeup and smell the roses.
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Lots of Love ❤️
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Coach Luke 🤙

Hey Guys, 👋

Unfortunately i've experienced some technical difficulties with my old business page so I've had to create a new one from scratch 😊.

I'll be posting all my content from here moving forward.

👉 For those that don't know i'm starting my own business venture that focuses on providing online health coaching and support services for FIFO workers who struggle to prioritise themselves amongst their busy schedules.

👉 More specifically i'm looking to help dads who struggle with the FIFO lifestyle.

👉 I help them find time for regular physical activity and self care, so they can continue to provide for their family without sacrificing their quality of life inside or outside of their work environment.

👉 I use methods that are effective in delivering real results in a sustainable way that doesn't impact their demanding schedules.

👉 On top of this I'll also be conducting research out of the university of Western Australia that looks at ways to improve adherence and engagement in online health treatment programs, which i'll be tying my findings directly back into my program.

👉If you yourself are interested in the program, or know someone who might be interested please don't hesitate to reach out.

Support is needed on this issue!!!

Cheers,

Coach Luke 🤙