Last month, we were thrilled to host another dynamic and inspiring event as part of our monthly Thank God It’s Friday (TGIF) talk series at The Living Room Coworking. This time, we were joined by two remarkable members of our community, Joaquín and Jessica, who shared their expert knowledge on reclaiming your health through small, sustainable changes.
Joaquín and Jessica, both certified health coaches, dove deep into the science behind health and fitness, focusing on how our habits, more than our genes, shape our future wellness.
The Health Paradox: Why We Know What’s Good for Us, But Don’t Do It
One of the key points Jessica and Joaquín touched upon was the health paradox: we often know what’s good for us, but we don’t take the necessary steps to make those habits part of our routine. This idea struck a chord with the audience, as many of us could relate to the temptation of skipping that morning stretch or opting for unhealthy snacks despite knowing the long-term consequences.
Joaquín and Jessica helped demystify this behavior by explaining how small, consistent actions – rather than drastic overhauls – can bring about meaningful change. This advice resonated with the crowd, as it’s easy to feel overwhelmed when trying to drastically change all aspects of our lives at once. Instead, they recommended starting with small steps, like incorporating brief periods of movement throughout the day, or swapping out processed snacks for more wholesome, nutrient-dense foods.
Epigenetics: Your Habits Shape Your Health, Not Your Genes
One of the most eye-opening parts of the talk came when Joaquín and Jessica introduced the concept of epigenetics, which explains that only 25% of our health is determined genetically. The remaining 75% is influenced by our habits – what we eat, how we move, how we manage stress, and how we sleep. This information undoubtedly sparked a sense of empowerment in the room – it means WE have the ability to change our health trajectories… via the choices we make today and every day.
The idea that our bodies are incredibly adaptable, with different types of cells regenerating at varying rates, provided the audience with a sense of hope. What we do today can directly improve our future health.
This concept ties back to a powerful message that Jessica shared: it’s never too late to start. Whether you’re in your 20s or 60s, the body responds to positive changes, and these shifts can create a ripple effect that enhances the body in both mental and physical ways.
Movement: The Foundation of Life
As a fitness expert, Joaquín emphasised the importance of movement. “Without movement, there is no life,” he said. He reminded the audience that our bodies are designed to move, and it’s not about intense, hour-long gym sessions. Even small, consistent bouts of movement can make a huge difference. He encouraged the group to adopt the idea that 10 minutes a day is better than zero minutes, and that we should embrace movement as an ongoing part of our day, not a once-in-a-while effort.
Walking outdoors, strength training, and mobility exercises were highlighted as essential components of a well-rounded fitness routine. Joaquín also encouraged everyone to take breaks throughout the day, especially after meals. These small but powerful adjustments can make a significant impact on our energy levels and overall health.
Jessica and Joaquín got us all up and out of our chairs for some “snack” movement! Pic: Adriana Marijuan.
Real Food, Real Health
Another major theme of the talk was the importance of real food. Joaquín and Jessica provided a simple framework for what constitutes real, nutrient-dense food: fresh, whole, minimally processed ingredients. They encouraged the audience to focus on foods like quality proteins, healthy fats, and nutrient-rich fruits.
One of the most engaging moments came when they discussed the concept of “eating the rainbow” through seasonal, local foods. By shopping smart and sticking to a plan, we can avoid impulse purchases and fuel our bodies with foods that support optimal health. They also shared practical tips for meal planning, such as shopping on a full stomach and reading labels to avoid unhealthy processed foods.
Other Key Habits to Boost Your Health
They also gave us practical tips on how to incorporate meditation, cold exposure, grounding, and sun exposure – habits that elevate our physical and mental well-being.
Ladies and Gentlemen: Tailoring Health Habits to Your Body
Jessica, with her expertise in women’s health, shared some fascinating insights about how women can better understand and sync their health habits with the natural fluctuations of their menstrual cycle. She emphasised how the cycle isn’t just about menstruation; it’s a rhythm that affects every aspect of a woman’s health, from energy levels to emotional wellbeing, and even physical performance.
She explained that the menstrual cycle can be divided into two phases: the follicular phase, and the luteal phase. Each phase has its own hormonal fluctuations, which can significantly influence how women feel and perform.
During the first half of the cycle, the follicular phase, energy levels typically rise as the body prepares for ovulation. Hormones like estrogen increase, which can enhance strength and endurance. This is a great time for women to engage in higher-intensity workouts, strength training, or activities that challenge their physical limits.
During the luteal phase progesterone increases to prepare the body for a potential pregnancy. Energy can dip, and many women report feeling more fatigued, bloated, or even irritable. This phase might call for a more balanced approach to fitness – light, restorative activities like yoga or swimming can help keep the body moving without overexerting it. Nutrition also plays a key role, as women might crave more comfort foods. Jessica advised focusing on nutrient-dense foods, hydration, and maintaining a balanced diet to ease PMS symptoms.
Jessica encouraged women to track their cycles and observe patterns in their own energy and emotions. By doing so, they can adjust their lifestyle habits – such as when to schedule workouts, rest, or focus on nutrition – so they can work in harmony with their bodies rather than against them.
Actionable Steps for a Healthier Life
The highlight of the talk was the actionable advice that Joaquín and Jessica provided. They gave the audience tangible, easy-to-follow steps to make health a priority without feeling overwhelmed:
1. Start small – incorporate 10-minute movement breaks into your day.
2. Focus on real food – whole, nutrient-dense, and unprocessed.
3. Hydrate wisely – with electrolytes AS WELL as water.
4. Nature heals us – go outside, walk barefoot!
Joaquín and Jessica’s talk left us all feeling inspired and equipped with the tools we need to take charge of our health.
As always, TLR remains grateful to members who contribute their expertise to make our TGIF events a true highlight of the month. If you weren’t able to make it to this talk, don’t worry – we’re already looking forward to next month’s event, where we’ll continue to explore new ideas and share knowledge to help each other grow.
Stay tuned, stay healthy, and see you at the next event!
* What will the next TGIF event bring? TLR Family members will find out very soon! If you would like to join the next TLR event, check out our various subscription offerings here: https://tlr-coworking.com/subscriptions/. Our ‘Friend’ subscription, for example, is only €50/month and includes access to all TLR events and social gatherings, including the monthly TGIF!
About Joaquín
Joaquín is a specialist in healthy habits. He is also a P.E. teacher, a yoga teacher, and TRX & kettlebells instructor. He has created a wellness program as well as Move Lab – an intelligent outdoor training program.
About Jessica
Jessica has more than a decade of experience in fitness and wellness marketing. She is also a certified Health Coach specialising in women’s health, cyclical wellness, and fitness. Jessica’s passion lies in empowering others, especially women, to cultivate and embrace a healthier, more balanced life.
For more information on Joaquin and Jessica, you can follow them on Instagram here, download their wellness ebook or their free meditation guide. You can also send them an email on sticktoseven@gmail.com.
