10 Mantra’s To Live By: The Petite PT Philosophy

10 Mantra's To Live By: The Petite PT Philosophy

On June 4th 2018 I created the Petite PT brand with the mission to empower all women to live happy, healthy lives.

As a professional dancer turned Personal Trainer and Nutritionist, I love to share 100% of my accredited knowledge, years of research, and proven transformation techniques for free through this website.


Because I know what it can feel like to look down and feel uncomfortable in your skin, and I never want another woman to feel the same way (if you’d like to find out more about my story click visit my About page here).

If you’re new to The Petite PT and don’t know where to start, why not try instantly improving your health today with my 10 Mantra’s To Live By. Small steps that can make a massive difference to your health and wellbeing…

Move Your Body

Exercise not only allows us to maintain slim, healthy and strong figures, but it can also relieve stress, ease depression, lower anxiety, improve your memory, help you to sleep better, and boost your overall mood.

Jog, run, swim, lift or put on your favourite tunes and dance!

Multiply The Positive

Nourish every cell in your body with foods from the earth.

Fruits, vegetables, nuts, seeds, grains, legumes, beans, “superfoods”, fermented foods, spices and herbs are fantastic for the body and mind.

Ayurvedic medicine has been using herbs and spices to cure ailments for over 3000 years; what better reason to spice up your life!

Remove The Negative

Try to gently remove any processed foods, chemicals, flavourings (‘natural’ and artificial), artificial sweeteners, additives, preservatives, E numbers, ingredients-with-names-so-unpronounceable-you’d-need-a-degree-in-linguistics-to-even-attempt-them, from your diet.

Food additives, especially artificial sweeteners, can be attributed to a whole host of health nasties.

Include Raw

Heating food above 118 degrees can denature essential phytonutrients and decrease the health benefits of our food.

To get the maximum health benefits, try eating some raw food with each meal which can contain the maximum amount of fibre, vitamins, minerals and phytonutrients.

Plus, because of raw foods hydrating water content, it can also be more comfortable on digestion.

Try including at least one raw meal each day for a healthy, invigorating energy boost.

Beauty Sleep

Who said being healthy was all about hard work?

Getting at least 7-8 hours of beauty sleep a day can contribute towards better mental health, emotional balance and increased cognitive abilities.

Not sure if you can squeeze in 8 hours of sleep a day?

Ongoing sleep deprivation can lead to a higher risk of chronic health problems such as an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke and obesity.

Skip The Dairy

I love a good pizza as much as the next person, but when we break it down, diary isn’t the all positive, bone strengthening food we’re lead to believe.

The primary reason for cows milk is to nurture baby calfs into cows – which can weigh up to 900kg!

Extremely high in saturated fat, cows milk is designed for growth and can be detrimental if trying to lose weight.

Cows milk can also contain other nasties such as antibiotics and the hormone IGF-1 (a pregnancy hormone which can increase cell growth and the risk for the development of breast, lung, colorectal and lung cancer in humans).

Plus, studies by the World Health Organisation (WHO) have shown that dairy might not be as good for our bones as we once thought.

The research conducted by WHO has shown a paradox whereby hip fracture rates (a useful indication of bone disease) are higher in developed countries where calcium intake is higher than in developing countries where calcium intake is lower.

So why not switch out some of the dairy and explore the world of nut milks, coconut yogurts, and vegan cheeses – the possibilities are endless and delicious! 

For more information on dairy I recommend reading the post Lactose Intolerance – 10 Major Symptoms You Shouldn’t Ignore

Be Mindful of Animal Protein

Statistics show that between 56 and 150 billion animals (when including marine life) are killed every year by humans, and yet there are only 7 billion humans in the world.

That is a lot of lives lost.

I’m not here to push a vegan diet, I myself am no longer vegan, but reducing your intake of meat can dramatically improve your health (WHO classifies red meat as a Class 2 carcinogen and processed meat as Class 1 – that’s in the same category as tobacco!).

Moreover, try to opt for humanely raised, free-range, local, organic meat and grass fed beef which is much healthier your body and has higher standards of animal welfare.

Appreciate Nature

The great outdoors has a way of awakening our spirits and bringing us back to ourselves.

This weekend, go to the beach or local park, play frisbee, kick back with a picnic, pitch a tent, go climbing, hit up a farmers market, or take a hike and breath in the fresh air.

Plus, 30 minutes of sunshine each day will give you an excellent vitamin D boost which contributes to healthy bones.

It’s a win-win situation!


If you’re reading this and you have food in a refrigerator, clothes in a closet, a bed to sleep in and a roof over your head, then you are richer than 75% of the entire worlds population.

Whether it’s giving money, volunteering your time or a random act of kindness, gestures of selflessness can brighten up your day, and also take away our focus of introversion and isolation.

Despite what the media portrays, there are kind people in the world, be one of them.

Set Goals

Whether you want to create a blog, complete your first pull-up or run 5k, setting and accomplishing goals can be incredibly rewarding.

We weren’t made just to work, watch tv and die.

What would you like to achieve this month?

You can reach that goal!

Trust me, the hardest part of any venture is taking the initial risk. #youarecapable

What Mantra’s do you try to live by? Help to inspire the PPT community by leaving a comment below.

Plus, if you enjoyed this post, I would love if you could share it via your favourite social media channel. It helps to support my work so I can continue to produce more free content!

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