Healthy Habits

If you’re looking for fast, safe and effective ways to feel better, to boost your energy levels, improve mental performance, find clarity and take control of your body, weight and immune system, then this healthy habits program is for you.Studies have shown that healthy habits and morning rituals, although simple, have a long lasting and profound impact on your health and well being. In this program we will be covering 7 scientifically proven healthy habits to assist you in becoming the best version of yourself in all areas of your life. Plus, when you do these things on a daily basis, you will become better at each and also more efficient and present in your everyday life.James Colquhoun is a Wellness Pioneer, filmmaker of Food Matters and Hungry For Change and founder of FMTV.

Water is the basis of all life and that includes your body! Which makes including the habit of hydration a no-brainer.Drinking enough fluids is crucial to staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles. With 55-75% of your body consisting of H2O it is imperative that we are adequately hydrated to support our body in its natural processes of flushing out bacteria, daily detoxification and cell and weight maintenance.Hydration can come in many shapes and forms! Whether it is drinking 1-2L of water daily, munching on water-rich foods regularly, like cucumbers, tomatoes, apples or spinach or including the habit of lemon water first up in the morning into your daily routine.In this video, James Colquhoun shares the recipe for his Lemon & Ginger Detox drink. Hydrating first up in the morning is a great way to ensure you’re meeting your daily hydration needs, the addition of lemon juice can help the body flush out toxins and aid digestion and the ginger helps to soothe the stomach, reduce inflammation and provides a gentle pick-me-up!If you don’t have lemons on hand, a big glass of room temperature filtered water will suffice! The main takeaway from this habit, is encouraging a routine of hydrating first up in the morning - whatever that may look like for you.James Colquhoun is a Wellness Pioneer, filmmaker of Food Matters and Hungry For Change and founder of FMTV.

Moving your body gets the heart beating and your blood flowing! Not only is movement beneficial for your body physically, it can also have a profound effect on your brain chemistry and inclination to have a more positive outlook on life.The science behind the correlation is when you exercise, your body releases endorphins which are hormones that inhibit the transmission of pain signals, providing the body with a sense of euphoria. This is what makes you feel happier, instantly!In addition, moving your body can alleviate stress, nourish and oxygenate your cells and boost energy levels. As a bonus when moving, you naturally become present in the moment and disconnected from the distractions that come with everyday life.In this class you will be instructed by Rodney Yee who will take you through an energetic, 10-minute, full-body yoga practice perfect for those who have limited time. You’ll begin in a downward dog, move through a series of balanced standing postures to stretch and strengthen each plane of the body, and close with seated twists and folds.Yoga is one of our favorite ways to move, but you shouldn’t feel limited to this type of movement. Whatever your mode of moving, or preference find something that aligns with your schedule and brings you the most joy - something that can become habitual in your daily routine.James Colquhoun is a Wellness Pioneer, filmmaker of Food Matters and Hungry For Change and founder of FMTV.Rodney Yee is one of the most recognized yoga teachers in the world and is considered a pioneer of yoga in the United States.

We all breathe more than 23,000 times a day but the majority of us aren’t harnessing the powerful benefits of controlled breathwork. Taking the time to breathe deeply and regularly, assists in calming the brain, regulating blood pressure, supporting the immune system and boosting energy metabolism. This is due to the maximum amount of oxygen entering the body when breathing deeply, which creates an oxygen-rich environment for cells to thrive.This simple and impactful practice can be done anytime, anywhere with nothing required making it an accessible habit that everybody can incorporate into their daily routines.In this session, James will take you through a 4,4,8 breathwork routine that will flood your cells with oxygen and energy preparing you to take on whatever the day throws at you. This practice is best completed in the morning, but if your schedule does not permit you can do so at any time and still reap the benefits.James Colquhoun is a Wellness Pioneer, filmmaker of Food Matters and Hungry For Change and founder of FMTV.

Daily meditation is a powerful habit that requires nothing but a few moments of your time. The practice of staying present and mindful can have profound benefits on both your physical and mental health.Stress reduction is one of the most common reasons people meditate, but it can also help control anxiety, promote emotional health, enhance self-awareness and increase your attention span. The key thing to note about meditation is that we experience even greater benefits when we repeat the practice frequently and consistently. That’s why meditation is a non-negotiable in our list of 7 healthy habits.In this particular meditation, Laurentine will guide you through a meditation to bring you into a place of gratitude. In 10 minutes, you’ll go through the motions to calm the mind, find stillness and finish feeling prepared to handle the day with grace and an open heart.This meditation is best practiced in the morning to help you set the tone of the day. But if you’re running a different schedule, this can be done at any time.James Colquhoun is a Wellness Pioneer, filmmaker of Food Matters and Hungry For Change and founder of FMTV.Laurentine ten Bosch is a filmmaker of Food Matters and Hungry For Change and founder of FMTV.

Cold exposure is such a simple yet profound way to boost your health and vitality. Known as cold water immersion or hydrotherapy, this practice supports the body’s innate healing power by activating the immune, lymphatic, circulatory, and digestive systems. It’s also been found to activate your ‘disease fighting’ white immune cells and upregulate your lymphatic system by stimulating the blood vessels to pump and contract more vigorously.Having a regular practice of turning your shower to cold for the last 30 seconds everyday can boost the immune function in the body and increase metabolism.In this lesson, Wim Hof (The IceMan) breaks down the methodology behind his breathing technique that helps him withstand extreme temperatures and protects him from everyday viruses. He’ll also teach you how to implement this simple and accessible practice into your daily routine.Cold exposure is best performed in the morning, to invigorate and awaken the body. If your schedule doesn’t permit, it can be done at another time and similar benefits will be reaped.James Colquhoun is a Wellness Pioneer, filmmaker of Food Matters and Hungry For Change and founder of FMTV.Wim Hof is an extreme-athlete and world record holder. Known for his breakthrough in being able to withstand extreme conditions thanks to his breathing method, Wim earned the nickname “Iceman”

A daily self-care habit is a simple and profound way to reaffirm the love for yourself and raise feelings of self worth and gratitude. Capturing micro-moments of self care associated with your physical, spiritual, psychological, social and emotional state has been shown to improve wellbeing and general outlook on life.When it comes to self care exercises, each person’s practice is going to be unique and specific to themselves. A habit could be, walking to the letterbox with bare feet for grounding, using essential oils in a vaporizer each morning to set the mood for the day or taking three deep breaths with an aromatic spritzer with words of affirmation spoken to oneself.In this interview, James Colquhoun interviews Aromatherapist and Author Kim Morrison about the art of self care. Kim delves into her personal rituals and shares a few of the ways she has coped with huge change using self love exercises on a daily basis.Be inspired by Kim’s practices or create your own unique self love habit to suit you.James Colquhoun is a Wellness Pioneer, filmmaker of Food Matters and Hungry For Change and founder of FMTV.Kim Morrison is a health and lifestyle educator, environmental health coach, aromatherapist and founder of Twenty8 Essentials chemical-free skin care and essential oils.

The first thing you consume sets the tone of what you’ll consume for the rest of the day, so flood your body with nutrients in the morning. Incorporating greens earlier on ensures you’re more likely to meet your daily requirement of greens than if you’re trying to compensate later on in the day.Eating and or drinking greens can cause an alkalising effect on the body. The theory behind this is that certain foods can cause our blood pH to drop and become more acidic. The more acidic the higher the tendency the body has to fall into illness. On the other hand, eating foods that alkalize our blood is suggested to heal and prevent disease.In this tutorial, James Colquhoun will take you through two recipes that you can follow or be inspired by to be your nourishing habit.Alternatively, think about something green you can throw into your morning smoothie, breakfast cook up or consider investing in a good quality organic greens powder that can be simply mixed with filtered water for quick and easy hit of green in the morning.Signature Green Smoothie RecipeIngredients(use organic ingredients where possible)1 banana½ avocado1 handful spinach1 serving protein powder of choice (see note)1 date, pitted14 oz (400mL) plant-based unsweetened milk of choice (coconut, hemp, almond, cashew, rice, soy)½ tsp cinnamonMethodAdd all ingredients into the blender and blend until smooth.Super Detox Green Juice RecipeIngredients(use organic ingredients where possible)2-3 celery stalks, leaves removed1 small cucumber2 kale leaves1 small lemon or lime, peeled1 pear or apple1 tsp green powder of choice (wheatgrass, barley grass, spirulina, and chlorella or a blend of these)MethodJuice all ingredients except the green powder.Stir in the green powder.James Colquhoun is a Wellness Pioneer, filmmaker of Food Matters and Hungry For Change and founder of FMTV.