Body Basics #101 – My Top Tools

By Emma Colsey-Nicholls | Uncategorized

Jul 10

As I am now in prep mode for my next big race, I’m very much focused on coming back to the basics.


For a long time in my life I have been overly focused (or a bit obsessed) on how my body had looked and how much weight I wanted to lose. Yet these days my priority is now geared towards how much energy I have, the health of my body, it’s ability to ward off illness and of course how well it can perform come race day.


The more I am able to focus on how my body ‘feels’ as appose to how it looks, the happier and less stressed I feel. Sure I still have days where my attention comes back to the ‘look’ and I very quickly notice how much more stressed this makes me feel, and also how it makes me want to reach for more food as a result.


So weather you want to lose weight, or indeed improve performance we can all too often get sucked in to over complicating things.


Your body wants to be fit and healthy, it’s what it’s constantly trying to achieve yet I know at times it can feel hard and a struggle. Especially after the number of you who have contacted me lately with health, and indeed many having hormonal issues that are making your weight loss attempts near impossible.


So weather you are looking to lose weight or improve performance start by just coming back to the basics.


Whatever issues you may be suffering with right now, start with a base of support for your body. It’s an opportunity for you to get to know your body and become the number one expert of you.


Nutrition basics 101


1# Eat as nature intended – Bring your eating back to basics, cook your own food, take on more fruit and vegetables, aim to stick to 3 meals a day and away from snacking. If you are struggling with particular issues, aim to go on an elimination style diet and then start adding foods back in to become the detective in seeing which foods you body reacts to and those which it can tolerate. If you don’t know how to even get started with this, hit reply and we can talk more.


2# Hydrate – I am always banging on about hydration because it’s such a simple yet often overlooked factor in health. Aim for 2-3l a day, clean fresh water, flavour it with some fruit if you really struggle with the taste, but just get more down. Stay away from sugary or caffeinated drinks.


3# Sleep – Your body does all of it’s repair and regeneration overnight and if you don’t get enough of it your energy levels will be low, you get cranky and irritated and your appetite increases, meaning you can eat everything and anything in sight.



4# Fill the void – By this I mean filling up the gap by making sure that your body gets the nutrients it needs and I like to do that by taking a number of supplements. These are the ones that I use daily to make sure my body is getting all that it needs to function at it’s best. I use Lean Greens for all of the following because they are still my favourite brand and by far the best tasting greens drink I have ever used and my good friends there have given me a discount code especially for you guys. Head over to Lean Greens HERE and use the discount code EMMA10 to get 10% off your next order.


We also use this exact same protocol for our guests that come on retreat with us, as our aim is to de-clutter the body of what we don’t need and fill it up on the fuel it does need. That mixed in with meditation, yoga inspired movement, the great outdoors and amazing clean foods means that our last guests left feeling completely refreshed, well rested and focused for moving forward with their health goals. As we teach this and so much more about the mind-set associated with reaching your body goals, many of the guys that came on May’s retreat are continuing to lose weight and feel happier and healthier as a result.


Anyway this is the base nutrition protocol that I use


  • Lean Greens – Taken in the morning in a smoothie though you can just have it with water.
  • Protein – Helps to ensure that you are getting enough protein in your diet to support the body, especially if you are exercising too. It will help you to feel fuller for longer. Again I add this into my morning smoothie.
  • Omega 3 fish oils – supporting the body and promoting a healthy brain, you NEED good fats in your diet.
  • Magnesium – I take in the evenings to help the body and the muscles relax and aid a good/deep sleep. Magnesium can give you crazy dreams, but I kinda like that.


CLICK HERE to get 10 off a Lean Greens order when using the code EMMA10.


A couple of extra’s:


These are some additional supplements that I am using at the minute. One is turmeric as it is know to support the immune system. As I am now doing far more endurance work which can suppress the immune system, I want to give it all the support that I can.


I will sometimes add turmeric powder into smoothies, or have it in hot water with a bit of honey and lemon as a tea (this is awesome in the winter) OR if you are not that keen on the taste, Lean Greens now also do a turmeric capsule which is another great option.


The other is 5HTP. This supplement is used to help increase serotonin levels, which can improve mood, energy levels and sleep. So I will either use this or magnesium, switching between the two. Again I feel the benefit in good energy levels even with increasing my running mileage. I am currently using Focus Supplements


All in all, it doesn’t have to be complicated.


Keep it simple, tune in to how your body feels and what it needs and do that by starting with the basics as above. Use your planners to get focused and track your progress and notice where you get to focus your efforts. What’s working, what’s not working, what do you need to apply the most to create more change??


If you are feeling stuck or don’t know where to start with any of this, hit reply and I will see if I can head you in the right direction to getting started.


Emma ‘Likes It Simples’ Colsey-Nicholls

I have a new website, Yey. head over to the new space now.