What I buy from the supermarket at a Health Coach - Drinks + Alternative Milks 🥛

Whats your fave non dairy milk?

#healthcoach #santoshahealthcoaching #healthydrinksnz #nzsupermarketfinds #healthylifestyle #oatmilk #almondmilk #supermarketswaps

Things I would buy as a Health Coach - Cooking oils

#cookingoils #healthcoach #santoshahealthcoaching #healthycookingoils #coconutoil #extravirginoliveoil #oliveoil #ghee #butter

Which oil do you cook with?

What I would buy as a Health Coach - Snack Edition

#healthysnacks #healthysnacksnz #santoshahealthcoaching #healthcoach

Are you a sweet or salty snack person?

Good, Cheap, Fast - pick two.

When it comes to food, this triangle says it all:
🚮 Cheap + Fast = usually ultra-processed and low in nutrition
💰 Fast + Good = convenient, but expensive
🧑‍🍳 Good + Cheap = nourishing…but it takes time & effort

You can’t have all three - but being conscious of the trade-offs helps you make empowered food choices.

Tip: Batch cook when you can, buy seasonal produce, and see food as a form of self care not just fuel.

And if you want a strategy that makes healthy eating sustainable and stress-free, I’d love to help 💛

#healthcoach #santoshahealthcoaching #healthylifestyle #mindfuleating #nzhealthcoach #healthychoices #wellbeingtips

What do you prioritise in your food shopping?

#healthcoach #santoshahealthcoaching #processedfoods

Would you buy these?

#healthcoach #santoshahealthcoaching #thingsiwouldneverdo #processedfoods

Would you buy these?

Berry Vanilla Smoothie Bowl

1/2 frozen banana
1 cup of frozen mixed berries
1 cup of milk
1 tbsp of chia seeds
1 scoop of vanilla protein powder
1/2 tsp of cinnamon (to balance blood sugar)

Toppings: Strawberries, shredded coconut, almond butter, @teatatutoasted paleo blend

41g protein | 661 calories

#smoothiebowlrecipe #healthcoach #santoshahealthcoaching #highprotein #healthylifestyle #breakfast #smoothiebowl #teatatutoasted

I walked an average of 12,000 steps a day in March (as part of a team walking challenge which I didn’t win 🤣) and I’ve never felt more positive & energised.

The bonus was I got to see the most stunning sunrises & sunsets ☀️

#santoshahealthcoaching #healthcoach #healthylifestyle #walking #walkingchallenge #accountability

Gluten-free Apricot Slice

10 apricots
1/4 cup white sugar
180g butter
1 egg
1 tsp vanilla extract
1.5 cups of @teatatutoasted Super Grains muesli
1/2 cup of shredded coconut
1/3 cup of sliced almonds
Dusting of icing sugar

Stew the apricots and sugar in some water. In a bowl mix the melted butter with egg & vanilla.
Put the muesli into a blender to create a fine flour.
Pour it in with the wet mixture and add the shredded coconut. Press 2/3 of the mixture into a tin, layer the apricot mixture on top.
Crumble the rest of the muesli mixture on top.
Sprinkle over the sliced almonds.
Bake at 180 for 30mins.

Once cooled dust with icing sugar and slice.

#apricotslice #glutenfree #healthcoach #glutenfreerecipes #glutenfreebaking #santoshahealthcoaching #teatatutoasted

Nature is medicine 🌿

The ultimate healer ✨

A walk in the forest 🌳

The sound of the ocean �🌊

The warmth of the sun ☀️

Breathe it in, slow down, and let nature do its work.

#natureheals #groundedwellness #santoshahealthcoaching #healthcoach #healthylifestyle

If you are sick of eggs, make scrambled tofu instead!

150g crumbled firm tofu
1/2 tsp turmeric
1 tsp garlic powder
1 tbsp nutritional yeast
Salt & pepper to taste
1/4 cup milk (any kind)

Cook for 5mins on a medium heat then serve! The nutritional yeast gives it a cheesy flavour.

#scrambledtofu #nutritionalyeast #eggalternative #vegan #healthcoach #santoshahealthcoaching

FACTS 🙏🦋

#gratitude #healthcoach #healthcoaching #santoshahealthcoaching

Peach Overnight Oats

1/2 cup @teatatutoasted Healthy Blend Muesli
1 cup Anchor Protein+ milk
160g @cyclops_yoghurt Greek
1 dried peach

Mix and leave overnight or a few hours in the fridge.
Top with fresh peaches 🍑

#overnightoats #peaches #healthybreakfast

Keeping up my Ashtanga practice since leaving India.

Feeling particularly strong and balanced today 💪

#yoga #healthcoach #santoshahealthcoaching #headstand

For the past 5 years I’ve been on this journey to hone my craft as a Health Coach.

* I’ve combined my knowledge of Eastern philosophy, yoga and Ayurveda with Western science to take a truly holistic approach to health
* I’ve delved into Neuroscience to understand how our brains work and what strategies work best for mental health
* I’ve been invited to make recipes for @teatatutoasted
* I’ve been interviewed on the radio
* I’ve taught yoga classes at a studio, sharing my Ashtanga vinyasa flow with paying customers
* I’ve spoken to groups of nurses, lawyers, accountants and perimenopausal women about burnout, resilience and menopause
* I’m now the lead health coach at The Bridge Leaders

I’ll be honest, not having a steady income makes life more stressful.

But it’s a privilege to do such meaningful work and see people evolve into the best version of themselves 🦋

#healthcoach #businessjourney #santoshahealthcoaching

Clients tell me all the time they don’t have time for breakfast. These yoghurt bowls take 2mins and keep in the fridge all week.

I use:
180g Anchor Protein+ Unsweetened Greek yoghurt
1/2 cup @teatatutoasted Healthy Blend muesli
A handful of chopped berries

381 calories | 23g protein

#breakfast #mealprep #santoshahealthcoaching #healthylifestyle #highprotein #healthcoach #breakfastmealprep

My word of the year is Abundance

What’s yours?

#meditation #abundance #santoshahealthcoaching #healthcoach

This is what $10 NZD gets you in Varkala, Kerala to eat in a day:

Egg dosa 🥚 90 rupees , omelette 25 rupees and chai 10 rupees from Tickety Boo
Coconut 🥥 served over ice 100 rupees (coconuts are usually 50-60 rupees, the ice is a luxury) at Coffee Temple
Watermelon juice 🍉 80 rupees at Juko
Samosa + coconut dessert 40 rupees at Kerala Cafe
Three lentil dishes + dosa & paratha 100 rupees from Kerala Cafe

Not much protein but in the heat you really don’t feel hungry.

#kerala #varkala #healthcoach #santoshahealthcoaching #budgeteats

Highlights from India 🇮🇳

#kerala #healthcoach #santoshahealthcoaching #varkala #india

The best food I’ve had in India so far was at Khan’s Cooking Class. I can’t pick a fave dish because they were all so good but I loved grating the coconut the traditional way and making the paratha dough.

On the menu was:
• Pomegranate drink
• Eggplant masala
• Egg roast
• Cashew curry
• Coconut rice
• Paratha

Khan was the first to do cooking classes in Varkala and has been cooking since he was 10yo. If you are ever in Kerala this is a must do! 🇮🇳

#khanscookingclass #healthcoach #santoshahealthcoaching #cookingclass #keralancooking #khanthecook

Two weeks back at the school where I did my yoga teacher training in 2020 are completed. Today we did our final Mysore to music and it was like a moving mediation.

I’m so proud of my body and how far I’ve come with the Ashtanga Primary Series in this time.

If you ever want to learn yoga this is the place to come, no one pushes you like an Indian teacher!

Big thanks to Abhi for being so generous with your time & adjustments. And thanks @yogi_devvrat for having me back 🫶

#ashtanga #yoga #yogi #healthcoach #santoshahealthcoaching

Hiking through the tea plantations in Munnar, looking for wild elephants 🐘

There are over 2000 wild elephants in Kerala, this is a family of 19 but we only saw x5 tonight. The female is the leader. Elephants can live up to 100 years!

#wildelephants #munnar #kerala #munnartourism

Papaya Yoghurt Boat

• 1 small papaya / half a big one (or grab any tropical fruit you can scoop out
• Greek yoghurt
• 1/2 cup @teatatutoasted Paleo Blend Muesli

Assemble & enjoy!

#tropicalbreakfast #santoshahealthcoaching #healthylifestyle #breakfast #healthybreakfast #healthcoach

Nothing tastes like summer more than strawberries! 🍓

This is perfect for when you want a light breakfast that will still keep you full.

Strawberry Milk Chia Pudding
1 cup of strawberries
1/2 cup of milk
1 tbsp maple syrup or honey
2 tbsp of chia seeds
100g Greek Yoghurt
1/2 cup of @teatatutoasted Paleo Blend
A few strawberries for the top

Blend the strawberries, milk and maple syrup to make your strawberry milk. Stir in the chia seeds and leave to thicken in the fridge for at least 30mins (or overnight). Assemble in your jar/bowl with yoghurt on the bottom, chia pudding, then the muesli, more yoghurt and fresh strawberries.

#strawberrychiapudding #chiapudding #chiapuddingrecipe #healthybreakfast #breakfast #sweetbreakfast #summerbreakfast #healthcoach #santoshahealthcoaching

And that’s a wrap for 2024 🫶

#2024wrapped #2024 #healthcoach #santoshahealthcoaching

What a year 2024 has been - defined by personal growth, new connections and honing my craft. Now it’s time to flourish 🦋

Here are some of the highlights:

1. Recording a module on Personal Branding for @prekure coaches - all those years in advertising paid off 😉
2. Being interviewed on @planetauckland by my client @stephendallownz and sharing why health coaching is important for developing leaders - listen here if you missed it https://open.spotify.com/episode/3JtMzZVzg1MAWmYzLBWE7Z?si=iFd1WBnaQl2CaYlXg3EQZw&t=1
3. After 23 years of being a reasonably strict vegetarian I decided I was curious to try meat 🍖 im conflicted about this journey and at this stage unsure of where it will end up.
4. I had two opportunities to teach yoga this year, one @kanukayoga and the other for @cliquefitness and got to share my dynamic flow. 🧘🏼‍♀️
5. Another cohort of Barfoot & Thompson leaders graduated and we enrolled another 26 - thanks @kennybhosale for taking me on the journey with you.
6. I attended the HCANZA conference and got to be surrounded by brilliant health coaches from NZ & AU for two days, sharing our ups & downs.
7. Started officially creating recipes for @teatatutoasted my fave healthy muesli
8. Got to be part of an event with likeminded women @globaltumbleweed.chica and @the.green.fingered.midwitch 🍄
9. Branched out into speaking to groups at Morgan Coakle, @ustaxpros.nz and Hesketh Henry.
10. Was part of Demystifying Menopause with @funis_ems_training @jana.martins.physio + Antje Bongartz - watch this space for the next event in 2025!
11. I reconnected with family 💛
12. Went road tripping in the South Island and was in awe at Lake Tekapo.
13. Became a proper hiker and slept in a hut.

What were your highlights?

#2024 #healthcoach #santoshahealthcoaching

Im all about trying different wellness modalities and I’ve always avoided an ice bath because I don’t like the cold.

But today I took the plunge (literally) and managed to stay in for 4mins which I was proud of. Next time I’ll try for 5.

Followed by HIIT Pilates taught by @acrosparkle what a start to the day!

#wellness #icebath #healthcoach #santoshahealthcoaching

Blue Spirulina Protein Smoothie

1 frozen banana
1 cup of milk (any kind, I use Anchor High Protein)
1 scoop @nuzest vanilla protein (Code SANTOSHA)
1 tbsp chia seeds
1/2 tsp @matakanasuperfoods blue spirulina (Code SANTOS10)
1/2 tsp vanilla extract
Pinch of Himalayan sea salt
Add water to adjust thickness

Blitz & enjoy I put leftover coconut milk in the bottom of my glass.

40g protein | 416 calories

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Become the best version of you

And transform your health, wellness and happiness. With me as your holistic Health Coach.

By taking a look at your nourishment, movement, resilience and relationships, I'll help you get there.

Get in touch

Hi - I'm Shelley

As a PreKure Certified Health Coach, I help you to achieve your goals of sustainable health, self discovery and growth.

I know what it's like to battle with your health, happiness and wellbeing, Because i've experienced my own challenges.

But through my unique approach, you'll be able to make lifestyle and behaviour changes, that will last a lifetime.

Health coaching can help you to:

Do more of the things you love, like running around after the kids or grandkids.
Sleep better and have the energy to achieve your business and career goals.
Understand what food makes you feel and look your best.
Prioritise your self-care and make time for movement.
Reduce stress and anxiety so you can tackle life's ups and downs with ease.

Learn more about me

What makes Santosha Health Coaching different

My unique method is a combination of the best wellness practices. I draw on the latest evidence in lifestyle medicine, and weave it in with Eastern philosophy and Ayurvedic wisdom to look at the whole person - body, mind and spirit.

Finding balance in all three areas is what's going to help you live your best, most purposeful and healthy life.

How health coaching can help you become the best version of yourself

A health coach is a supportive mentor, wellness authority and expert in behaviour change.

I help you to become your best self by:

Taking a holistic look at your nourishment, movement, resilience and relationships.
Encouraging you to set small goals that will turn into long lasting, impactful habits.
Asking you curious questions to give you insights into your own behaviour.
Passing on my knowledge and "toolbox" of techniques, so that you can make empowered decisions about your health for the rest of your life.
Becoming your accountability partner.
Fostering a supportive environment where you can share openly and honestly, without judgement.

Get in touch

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Client Testimonials

Shelley from Santosha Health Coaching delivered four wellbeing workshops for our team at Morgan Coakle covering Burnout, Resilience, Menopause and Imposter Syndrome in June 2024.

Shelley’s approachable style really got our team to engage and participate in discussion around these issues which are often not talked about in law firm culture.

The best feedback that I received was that they had never had a seminar quite like it and appreciated that the firm cared about their wellbeing.

Highly recommend her workshops to firms.

Michael, Partner

WANT FREE STUFF?

Get my free Santosha Wellbeing Guide which is full of my top tips to improve your nourishment, movement, resilience and relationships. And all of my favourite high protein vegetarian recipes!

Get in touch

Want to hear more about how I can transform your life?
Contact me today to set up a free discovery call where we can work out if coaching is right for you.

Email: shelley@santoshahealthcoaching.co.nz

Mobile: 027 580 2914