Fit + Healthy 365

12/06/2023

OMG!!!!! IT'S FINALLY DONE!!! 🎤 I've literally been talking about doing a speaker reel for *years* ....

If you're looking for an energetic and engaging speaker who shares practical strategies in an interactive way that motivates your audience to take action, look no further!

I'm an award-winning Workplace Wellness Specialist with a deep understanding of the challenges facing professionals because I face them too.

I use my personal life experiences (hello, burnout) and over 12 years of working with thousands of clients to speak about the following themes through a Keynote, Conference Talk, or Workshop:
- Burnout
- Work-Life Harmony
- Stress Resilience
- Creating a Culture of Wellbeing
- The Secret to Long-Term Healthy Living

I'm booking for 2024 and looking forward to all the opportunities ahead!!

HUGE THANKS to Brynn of TLC Wellness for making this fabulous speaker reel! I couldn't have done it without you.

If you're looking for an energetic and engaging speaker who shares practical strategies in an interactive way that motivates your audience to take action, lo...

09/21/2022

Hey! Thanks for checking out my page. I am currently *not active* here, but I share a TON of wisdom and workplace wellness strategies over on LinkedIn. Come follow me there!

https://www.linkedin.com/in/lydiadifrancesco/

01/14/2022

Do you feel like the world is spinning out of your control? You're not alone.

Right now, there seems to be a lot in life that we can’t control. And it’s extremely frustrating because for much of it, we feel there’s a better approach.

However, there are still things that we CAN control and today I want to encourage you to dig deep within yourself and believe that you can control these things.

Your mindset
Your reactions
Your surroundings

With that in mind, I'm sharing one of my recent radio show episodes where I talk about what to do when we feel like we have no control.

Listen (or read the captions) for more details.

And remember: Be kind to yourself ... and you've got this!!

12/03/2021

Do you leak p*e when you sneeze, run, jump, laugh, etc?
Have you been told "that's normal"? It's not! It's actually something you can fix.

First, book an assessment with a pelvic floor physiotherapist. If you are in Ottawa, I recommend the team at Harmony Physiotherapy, but there are great pelvic floor physios everywhere!

You want to determine:
- Do I have a strong or weak pelvic floor?
- Do I have a tight or relaxed pelvic floor?

If you have a weak pelvic floor that is relaxed, a tool like Femme Flexor is great to use to strengthen your pevlic floor.

The Femme Flexor is made with 100% body-safe medical-grade silicone. It is the only pelvic floor trainer on the market that uses weightless elastic resistance to activate the pelvic floor muscles and help them get stronger over time.

**Use the code MOVECAMP to save 20% on your order.**

If you have a weak and TIGHT pelvic floor (like I do), you'll want to work on relaxing your pelvic floor before using the Femme Flexor.

Let's normalize talking about these issues and not accepting a "pat on the head" and tolerating something that can be fixed.

I've got your back!
Lydia xo

10/19/2021

How's your pelvic floor? I found out something surprising about mine at a recent assessment at Harmony Physiotherapy. Stay tuned for my experience!

Many women have a weak pelvic floor which can result in some leakage when laughing, sneezing, or even exercise.

Your pelvic floor is part of your deep core muscles. Therefore, pelvic floor exercises are essential when you have a weak pelvic floor to help strengthen the muscles that help with bladder control.

However, pelvic floor training is only part of the equation, and it is also necessary to improve your whole core. Your core muscles, hips, thighs, and glutes all play a role in maintaining proper alignment, so it’s essential to include these muscles in your daily workouts too.

The Femme Flexor acts like a pilates band for your va**na. The tool helps add gentle resistance to your exercise for more effective pelvic floor training.

Benefits of Consistent Pelvic Floor Training:

✨Increases body awareness
✨Deep core and pelvic floor strength
✨Prevents bladder leakage
✨Prepare for labor
✨Postpartum recovery
✨Supports pelvic health during menopause
✨Improved sexual confidence
✨Stronger or***ms

If you have a weak pelvic floor, the Femme Flexor will help you strengthen it. GET 20% OFF WITH DISCOUNT CODE “MOVECAMP”.

If you aren't sure about the status of your pelvic floor, book an assessment with a pelvic floor physiotherapist.

02/23/2021

HOW DO YOU FEEL AT THE END OF THE DAY?

Today I had the privilege of presenting to a very engaged group of employees at Giatec | Smart Construction Solutions.

The topic was "How to Win Your Day Even When It Feels Like You're Losing".

A big part of the discussion was around the terms "winning" and "losing" and I challenged the team to start thinking about themselves and their day OUTSIDE of this all-or-nothing dichotomy.

What if it’s not about perfection?

What if we reframe “winning” to “doing one’s best” and “feeling good about oneself and one’s choices”?

Practicing self-compassion means avoiding binary language. Everyone is just doing the best they can right now.

In fact, I think it’s a success, if you were able to identify what your mind/body needed and then did that thing. Or if you need to help or care for someone and you did that.

The whole day doesn’t have to be perfect for it to be successful.

I shared a number of strategies for making your day a success. If you're curious, comment below and I'll share one with you.

01/25/2021

UNPOPULAR OPINION: Healthy living is easy.

When you boil wellness down to the basics, it's really not so complicated.

Yes, it might look different than what you are currently doing.

Yes, you might need to make adjustments (or "sacrifices").

Yes, you CAN do it! Choose to make yourself a priority.

I am presenting at the Canadian Association of Optometrists Conference this Friday and created this Wellness Roadmap for their members.

This is exactly what I follow and encourage my clients to follow. There's a bit more to it, but these are the essentials. If you follow these steps I GUARANTEE you will notice a difference and feel better.

What do you think? Could you follow this roadmap? Am I missing anything essential?

- Coach Lydia

11/27/2020

Have you been pondering lately that your thyroid may a little off? Some signs include being cold all the time, very tired, depressed, weight gain/loss, thinning hair.

Join me live as I interview my friend Dr. Sarah Vadeboncoeur ND on CHIN Radio Ottawa 97.9FM tomorrow, Saturday Nov 28 at 10:15 am as part of the Italian Connection Program.

Dr. Sarah specializes her practice on thyroid issues and provides some excellent advice to help reboot your thyroid. Her in-person practice is located on Preston St in .

Listeners can also listen live via computer or iPhone/Android app. Links at https://linktr.ee/chinradioottawa

10/08/2020

Do you regularly hit snooze a few times before getting out of bed? Or you make a beeline for the coffee machine as soon as your feet hit the floor?

If you wake up groggy and tired, this video is for you.

From my wellness segment on the Italian Connection program on CHIN Radio Ottawa 97.9FM I share 4 solutions for waking up alert and with high energy.

Don't forget to tune in to 97.9FM (Ottawa area) or stream from http://linktr.ee/CHINRadioOttawa every Saturday at 10:10am. :)

09/27/2020

Do you wake up like clockwork at the same time each night? Maybe you even get up a few times to p*e. Is it really your bladder or is something else going on?

Sleep quality is just as, or if not, more important than sleep length. Our body repairs itself when we sleep, but if you aren’t getting quality sleep, the body can’t make the repairs it needs.

Listen for strategies to stay asleep the whole night.

- Coach Lydia

Radio segment originally aired live on on Sept 19, 2020 as part of the Italian Connection Program. Tune in every Saturday at 10:15am for more strategies to help you improve your health!

Listen at 97.9FM or stream online (link at http://linktr.ee/CHINRadioOttawa)

09/15/2020

"I am over the moon happy with my increased energy level (no more afternoon "slump"), weight loss, decreased bloat and excellent sleep."

This client came to me feeling tired (all the time), weak and with a closet full of beautiful clothes that didn't fit her.

When we did her Stress-Reduced Fat Loss™️ Assessment we realized she wasn't sleeping well because she kept waking up between 1-5am. This is a sign of the liver overworking and oxidative stress.

She was also eating dairy and gluten, 2 of the furious 5 high inflammatory foods and when we tested her stomach acid we discovered it was very low. This meant her body wasn't digesting food properly and food was sitting in her gut getting moldy.

Her digestive health questionnaire indicated some concern about her liver, which correlated with what we were seeing from her sleep. (It's good to have the body telling us the same story)

We immediately cut out dairy, gluten, soy, corn, and sugar, added digestive enzymes and vitamins, and other customized protocols.

She also improved her sleep hygiene by going to bed earlier, dimming house lights around 8:30/9:00, and sleeping naked.

Her digestive health has significantly improved!! She's no longer bloated, her BMs are regular.

She has amazing energy and clothes are feeling looser. Colleagues have even commented on the difference in her appearance!

If YOU are struggling with poor sleep, digestive issues or stubborn fat that won't leave no matter what you do, send me a DM so we can chat more. I'm taking on 5 new clients this month and would love for you to get the results all my clients get.
- Coach Lydia

09/12/2020

Do you struggle with falling asleep?
You toss and turn and can't seem to shut your brain off?

Good quality sleep is vital to your health and energy levels.

Check out this video for strategies and tips to help you fall asleep easier and faster.

Comment below which tip(s) you are going to do TONIGHT! :)

- Coach Lydia

Radio segment originally aired live on CHIN Radio Ottawa on Sept 12, 2020 as part of the Italian Connection Program. Tune in every Saturday at 10:15am for more strategies to help you improve your health!

Listen at 97.9FM or stream live (http://linktr.ee/CHINRadioOttawa)