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...

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 🤙🏻