Author: The Mind & Body House

What Does Positive Energy At Work Mean?

 

 

 

People often talk about the importance of positive energy at work, but what does this actually mean? And how can you create more of it?

Positive energy at work is about being friendly, supportive, and enthusiastic – all things that are important to a team when working together towards a common goal. This can come in many different forms, but it all revolves around being positive, happy, and having a sense of humour. When people feel happy, they are more likely to act positively, perform better, work harder, and support others in return. It’s as simple as that!

In this post, we’ll take a look at what positive energy at work is and why it’s so important. You’ll also learn some practical tips on how you can create more positive energy at work in your own team.

What is positive energy at work?

Positive energy at work is all about creating an environment that’s friendly, open, and supportive. You want your team members to feel safe enough to let go and be themselves, as well as feel that they’re valued and have opportunities to be involved. In this way, they’re able to be their best selves and go above and beyond for the company.

When you’re positive at work, your team members will notice and be inspired by your positivity. They’ll feel inspired to be more open themselves and to be involved more often. This creates a positive environment for all team members in the office, and who doesn’t want to work in an environment they enjoy?

Why is positive energy so important at work?

It is so important due to the supportive and happy environment that it creates. When you’re happy, you’re more likely to have an open mind to new ideas and opportunities, and are also more likely to make positive contributions to the company and your colleagues.

People who have a positive outlook on work and life generally have a better work-life balance and fewer work-related issues.

If you’re a manager, being positive at work can help you better connect with your team members and encourage their performance. You will find yourself being a role model and leading the way with positivity – an easy way to increase both your and your teams’ performance.

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5 practical tips for creating more positive energy in the workplace

First, make sure you’re having fun. Whether it’s playing sports or going on team activities, having fun while working can really help you to be more positive.

Next, be open to different ideas. Instead of being judgmental or closed to other people’s thoughts and ideas, try to be open to all of them. As a manager, you’ll have plenty of people coming to you with new ideas, and it can be a great way to try something new whilst making team members feel valued.

The third tip on the list is to mix things up. Whether it’s a new person to lead each meeting or a theme for a day, changing things slightly, even temporarily, can add a fun twist to the day.

Next, recognise every person for their achievements (professionally and personally), celebrate events, and encourage every team member to be part of it.

Lastly, don’t take yourself so seriously. Keeping a sense of humour and being open to being playful can help you to be more positive and open to new ideas and people.

Conclusion

The key to positive energy at work is to create an open and friendly environment that’s safe for people to be themselves and to feel valued and involved. This can be done by playing games with your team or inviting team members to outside sports/activity outings.

You can also keep a paper and pen by your desk so that you can write down any ideas or thoughts people have – why not carry one with you for just that reason? This can help you to be more open to your team members, and let them feel as though they have been heard.

Really there is so much you can do, it is all about creating a fun and positive environment for all.

 

5 Ways To Boost Your Wellbeing In The Workplace

 

 

For many people, their job is just that: a job. But for those who care about more than just making ends meet, a vocation can also be a source of fulfillment and empowerment. A place where you can develop your talents, find purpose and contribute to the greater good. With this in mind, creating a thriving workplace environment that supports an abundance of well-being can help you attract top talent – and keep them.

It’s not always easy to balance work with personal time, much less take advantage of these opportunities as often as you should. However, by taking the small steps outlined in this article, you can create an environment that supports healthy habits at every turn.

1. Start with the basics

A great way to begin boosting your well-being at work is by creating a healthy environment where healthy habits are encouraged. This might mean offering a water station in the break room so employees can stay hydrated, and making fruit available so they can keep their energy levels up throughout the day.

It might mean setting up a kitchenette where employees can make healthy meals for themselves during their free time in order to avoid unhealthy options at work. Or having a cafe that offers fresh fruit, a bowl of fresh cut-up veggies, or a few fresh packets pre-made with protein and vegetables.

By creating an environment where healthy habits are encouraged, you can also attract more top-quality talent. After all, who wants to join a company where everyone is sleep-deprived, constantly stressed, and eating poorly?

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2. Plan daily meals and snacks

Many people underestimate the importance of planning your meals and snacks throughout the week. By planning healthy meals and snacks ahead of time, you can avoid the issue of going grocery shopping at the last minute, or even worse, having to try and buy things on the go. This can be especially helpful if you work during the week and have only one meal during work hours. Additionally, you can make healthier snacks ahead of time.

With these in mind, you can avoid unhealthy options at work and when time is limited as often as possible. Snacks that include fruits, nuts, some snack bars (be careful of high sugar content here), and protein supplements can be a great way to avoid hunger and stay energised throughout the day.

 

3. Make time for reflection

Do you have a standing meeting every Wednesday morning where everyone sits in silence and reflects on the previous week? If so, you might have a culture of mindfulness in your company, which can be a great way to cultivate greater well-being at work.

By making time for reflection, you can connect with your employees and provide them with a sense of place and community. This can help employees feel a sense of purpose and connectedness, which can be incredibly valuable for an individual’s sense of well-being.

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4. Celebrate successes

When you see your employees celebrating their victories, you’ll be able to take inspiration from their success, too. After all, healthy habits like cultivating gratitude don’t just benefit the individual doing the cultivating – they also inspire others to do better. This can be a great way to foster a culture of well-being at work.

By encouraging employees to celebrate successes, no matter how small, you can foster a culture of positivity in the workplace and inspire one another to reach higher goals.

5. Engage in regular exercise

Many people are hesitant to talk about the importance of exercise in the workplace. After all, who wants to hear, “Come to work out?”, especially during a break time between meetings. However, by engaging in regular exercise, you can reap numerous benefits. For one, a healthy body is a healthy mind, which can help you reduce stress and think more clearly.

By cultivating a healthy lifestyle through exercise, you can improve your mental health, which will also increase your concentration, drive, and productivity. Regular exercise can also improve sleep quality, decrease fatigue and increase energy levels. And it can be literally a couple of minutes each day.

Conclusion

Whether you’re just starting out or are seeking to tweak your current practices, there are a number of ways you can boost your employees’ well-being and build team culture. By creating an environment that encourages regular exercise, healthy meal planning and mindfulness, you can help your employees build a strong mind-body connection. This can be incredibly valuable for their overall well-being.

As you can see, creating a healthy work environment doesn’t have to be difficult. By taking a few simple steps, you can create a more vibrant and vibrant workplace that provides support for a healthy mindset and lifestyle.

Simple Exercises To Do Anywhere

At home, on the road, or anywhere else…and they only take a minute too!

 

 

Every day, we are exposed to relentless digital marketing and social media streams. From Facebook posts to Instagram posts, Google search results to YouTube videos—you name it, there is a digital marketing channel for it. This constant exposure has made us so glued to our phones that it’s becoming hard for us to disconnect from them. But, as much as these devices have become a part of our daily lives, they don’t have to take over our lives if we choose not to let them.

Luckily, there are ways you can keep yourself engaged even when you need some time away from your phone or computer. These activities don’t require any special gear other than the clothes on your back and the strength in your muscles.

Here are some simple exercises to do anywhere – at home, in a hotel, at the office:

 

01

Walk the stairs

The stairs are actually one of the best spaces for an intense workout. You don’t have to worry about falling, there’s no equipment needed, and you’re exercising your core at the same time as your lower body. This is an ideal exercise to do at home where there isn’t room for any other equipment. You can also take this exercise to the office and take the stairs on the way to your desk, or when moving around the office building.

02

Jumping jacks

Jumping jacks are a great way to get your blood pumping and your muscles working. They are very simple to do and can be done literally anywhere. You can do them in your office, in a hotel room, at the gym, or in the parking lot. You can also find open areas outdoors where you can practice jumping jacks, which is great to do when the sun is out so you can feel the warmth while practicing. This is a great way to keep your mind and body active while you take a break.

03

Squat

Squats are one of the best exercises to make your core strong. You can do them almost anywhere and they take up very little space. When you are in the office, go to the back of the room and practice your squats. In fact, squats can be a great way to de-stress from work and get your muscles active at the same time, but without getting too sweaty (as you might with jumping jacks). 

For advice on technique, check out this video on YouTube.

04

Shoulder shrug

Shrugging your shoulders is a great way to break up your upper body from sitting still for too long. It can be done anywhere with just your shoulders. This is a great way to keep yourself from getting bored with sitting in one place all day long. Another great part about this exercise is that it’s very light on your joints and does ease any tense neck muscles from being at the computer all day. All you need to do is lift your shoulders up and down, or even in little circles.

05

Push-up

Push-ups are one of the most effective exercises you can do. They are very easy to do, they only require one thing – your own body. This makes push-ups an extremely effective way to get your heart rate up and get your muscles working. Another great thing about push-ups is that they are very portable, which makes them a great way to get your muscles working where ever you are, and a great exercise for both your mind and body.

For advice on technique, check out this video on YouTube.

06

Take a spin around the block

Just like jumping jacks, taking a spin around the block is very simple to do, it doesn’t require any special gear, and it can be done almost anywhere. You can walk, jog, cycle, even hop or jump – basically move your body in any way that feels good as you take a spin around the block. It really is one that you can go with the flow on and can do with a colleague too.

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Conclusion

Digital marketing is a rapid and powerful tool, with the potential to reach your customers in ways you’ve never dreamed of. But, digital marketing can be overwhelming and can take away from the things that really matter in life like your relationships, health, and time with your family. That’s why it’s so important to turn off your phone and keep your body engaged to stay active and healthy.

These simple exercises show that exercises don’t have to be complicated and don’t even need any special equipment. You can use a jump rope, walk around the block, or do a squat while on the phone. In fact, simple exercises to do anywhere – at home or on the go – you are more likely to keep going with when life gets busy. So give them a go next time you need to break up your routine.

How to look and feel young

As 40 is the New 30, here are 4 Surefire Ways to Look and Feel Young Again

 

 

You’re probably not going to look like a 20-year-old again; there’s nothing you can really do about it. But there are lots of things you can do to feel young again and to look younger than you actually are.

Feeling old doesn’t just come from your appearance. It’s also an emotional state that is also difficult to shake. For instance, when you were younger, you had more energy and were able to focus for longer periods of time without getting distracted or bored easily. However, as we age, our body slows down, which can make it difficult for us to continue focusing on tasks and exercising for extended periods. If you want to feel young again and hold onto your youthfulness as long as possible, here are four surefire actions that will help tremendously in this regard.

 

Keep your stress levels low

Although a part of life, stress has been shown to be a primary cause of premature signs of aging. If you’re feeling stressed out and under a lot of pressure, it can put a serious damper on your ability to look and feel young. And even though being stressed is normal, you don’t have to experience it at high or uncomfortable levels.

Try to be mindful of your stress level and alleviate it when you can. This may mean taking a step back, breathing, and stepping back in again. However, there are many different stress-reduction techniques that you can try.

You can even cultivate a daily mindfulness practice to help you stay on top of your stress and avoid falling into negative ruts. If you have a job that you’re finding stressful, you can try to speak with your manager about changing roles or becoming a team member. If you’re feeling stressed because of an external source, you can try to speak with your friends or family members about it to see if they have any advice that can help you relieve the stress.

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Eat well and exercise regularly

Eating well and exercising are both essential for maintaining a healthy body and mind, but they are both essential for feeling and looking young. They can also help you to feel more focused and energetic throughout the day.

Having healthy, balanced meals every day will ensure that you don’t experience any nutritional deficiencies that could harm your ability to stay healthy and fight aging. Try to choose foods that are nutrient-rich but don’t also choose to be too restrictive. When it comes to exercise, try to strike the right balance between staying active and not overtraining. If you exercise too often, you risk putting too much stress on the body which can cause injury and also harm your body.

Overcoming nutritional deficiencies and becoming too intense too quickly are both things that you don’t want to happen to you. The best way to ensure that you’re eating well and staying active is to plan your meals and exercise together so they work in unison. You can use your phone’s calendar function to create reminders for yourself to help you stay on track.

Cultivate a daily meditation practice

Daily meditation is another surefire way to feel young and stay young. This is because it helps you to cultivate a more positive mindset and see the best in life. The best part is that a daily meditation can be done in a variety of ways, such as chanting a mantra, visualising an inspiring image, focusing on your breath, or listening to an audio recording. It doesn’t matter how you incorporate meditation into your daily life, the most important thing is that you do it.

Meditation can help you to feel calmer, more focused, and less stressed. It can also help you to maintain a healthy weight, sleep better, and even improve your immune system.

Avoid negative people

It should be no surprise here but negative people will drag you down, and you don’t want to get dragged down by negative people. When you’re around negative people, you’re likely to become more negative as well as the negative energy can also affect you. This can damage your emotional well-being and rob you of the energy you need to stay young. Instead, surround yourself with positive people. This doesn’t mean that you have to be hyper-friendly all the time. You just want to maintain a balance between friendly and professional.

Get enough (quality) sleep

Lack of sleep will cause you to feel more stressed, anxious, and frustrated all of the time. This is because your body and mind are likely to be in a state of disrepair. Sleep is important because it allows your body and mind to recharge, repair and reboot. And, when your body recharges, this will allow you to feel energetic, focused, and healthy when you wake up – ready to take on the day.

Develop a more positive outlook on life

Being in a positive space mentally will help you to feel young again, and means that you need to develop a more positive outlook on life. To do this, you need to look for the good, be grateful for what you have, and appreciate the people in your life.

When you’re in a positive space mentally, you’re more likely to feel energetic and youthful. And of course, the get-up and go will certainly help you day-to-day.

Conclusion

Regardless of your age, feeling young means being inspired and motivated. It means focusing on your goals, staying positive, and not allowing others to drag you down. Feeling young again doesn’t have to be difficult. It can actually be quite simple if you work towards it. The good news is that it can be done, and it doesn’t require expensive or complicated products. It just requires you to make a few simple changes.

10 Ways To Lose Weight And Keep It Off

 

The battle to lose weight is never easy. In fact, it’s a struggle for many. With so many fad diets and programs springing up every day, it can be tough knowing which ones work and which don’t. There are so many commonalities between the ones that work and the ones that don’t. This is why it’s essential to have a solid plan before diving in headfirst.

The right way, or rather the best way, to lose weight is to do so slowly over an extended period of time through a combination of healthy eating habits and regular exercise. To make things easier for you, we have gathered some tips on how you can lose weight the right way and keep it off for good.

Start with solid eating and workout plans

Prepping your meal and exercise plans are a crucial part of losing weight and keeping it off. If you don’t have a plan, you’re more likely to make poor decisions, yoyo between diets, and end up spinning your wheels in frustration. So, if you’re serious about losing weight, you need to commit to the process.

You might be a naturally slim person and have no issues slimming down quickly. Or you might be someone who struggles to lose weight. Whatever your body type, it takes time, commitment, and consistency to lose weight in a healthy way and keep it off.

 

Eat healthy, balanced meals

The first and most important aspect of losing weight is proper nutrition. When you don’t get enough nutrients, you don’t feel satisfied, and you’re likely to snack.

A healthy nutrition plan is one with a mix of carbs, proteins, fats, and vegetables. You must also include a good source of fibre, like wholegrain cereals or oats.

However, if you’re a person who loves to snack throughout the day, it’s crucial to either reduce or stop your snacking habit or change your snacks for healthier options. Having a handful of nuts is a great option as they contain protein, fibre, and good fats.

 

Keep a food diary

Keeping a food diary is another great way to lose weight as it not only helps you focus on what you eat but when you eat too.

Part of the problem when trying to lose weight is that people either snack too much and are not eating correctly at meal times, or the opposite, and eating too much food in one sitting. Both will result in weight gain. But, if you keep a food diary, you can see how much food you are actually eating.

It is also another way to help you stay accountable to your eating plan, therefore making it super handy if you’re trying to lose weight. Recording everything you eat will be a great way to make sure you’re consuming enough calories and staying within your eating plan. This will help you lose weight and keep it off for good.

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Drink plenty of water

Water is king when it comes to losing weight. Why? Well, it actually has many reasons why it influences weight, and also benefits to your health which include:

  1. it helps you feel full after you’ve consumed food;
  2. it also keeps your metabolism humming;
  3. it keeps your energy levels up, so you don’t feel tired as often;
  4. it helps you burn more calories;
  5. it helps with digestion
  6. it reduces your risk of heart disease and reduces your blood pressure;
  7. it helps prevent certain types of cancer, like urinary tract infections and bladder cancer;
  8. it keeps your skin hydrated and helps with stretch marks.

Simply, you need to drink water throughout the day to lose or manage your weight, as well as to stay healthy.

Plan out weekly meals and shifts between them

It has already been said about the importance of planning out the food you eat, but planning your actual meals will help you stick with any eating plan. It’s like a road map to help you stay on track, as it tells you what to eat for the day, what time to eat it, and how much to consume. You can use this plan for more than just losing weight. For example, you can use this whenever you need to follow a strict plan that includes eating a certain amount of food.

Switching your meals is as important as the plan itself. You will find that certain meals will reappear either due to nutritional value or ease. But if something becomes boring and repetitive, then there is a chance you will get distracted from your plan. So plan ahead and mix things up to keep variety in the foods you eat.

Swap bad habits for good ones

Losing weight is not easy. It takes a lot of hard work, discipline, and self-control. Therefore, simply building new habits is not enough. You must replace bad habits with good ones.

Bad habits like eating too much, snacking between meals, eating while watching TV, skipping meals, and eating junk food must be replaced with healthy eating habits.
Healthy eating habits include eating foods that are rich in vitamins, minerals, fibre, protein, and good fats.

You should even start looking at your other lifestyle habits too. Removing negative self-talk and replacing it with positive affirmations, or staying up late to getting a good 7-9 hours of sleep a night. It is not purely about doing what is good for you, it is about letting go of the bad that holds you back too.

Exercise regularly

Exercise is an important part of weight loss. It helps you burn calories and increases metabolism, which can help you to lose weight. The best part is that there are many types of exercises you can do to lose weight and keep it off. You can lift weights, run, bike ride, swim, or even walk.

But exercise does more for you than help with weight loss, such as:

  • it helps to build muscle and tone your body;
  • it increases metabolism, which helps you to burn more calories and lose weight;
  • it lowers blood pressure, diabetes risk and improves your cardiovascular system, making you healthier;
  • it makes you happier because it helps you to release endorphins, helping you to feel better, even when you are doing nothing.

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Don’t be afraid to step up those workouts

Many people make excuses when it comes to exercise, such as not having enough time, or that it would be too hard. This is because they’re focusing on the wrong things. The most important thing is to make sure you’re getting the right amount of exercise and to the right intensity. That way you’re not burning too many calories and ruining your eating plan, and your workout isn’t too easy.

Choose an exercise routine that you enjoy and that challenges you. Then ensure you are increasing your effort levels so keep working hard. A great measure here is the Borg Scale, which is a scale of 1 to 10 judging your effort level (1 being rest and 10 being maximum). Think of a warm-up as being 1-4 out of 10, and your workout is 5-8. then your cool down returning to the lower numbers again.

This will help you to stay motivated and stay on track with your workout goals.

Don’t be afraid to step out of your comfort zone

If you’re serious about losing weight, you need to be willing to step out of your comfort zone. This means that you need to be willing to try new things, like trying a new meal, exercise program, or shopping at a new store. Accessing new information and experiences is one of the most important parts of losing weight. It will help you to stay focused and motivated, especially as it makes it interesting.

When you’re trying something new, you’re likely to get nervous. This is normal, and you need to keep in mind that any progress made will help you to lose weight. You should also try to challenge yourself to do things you haven’t done before so you can create the changes you want.

Take care of yourself: Shower, sleep, and socialise

The last thing you need to do to lose weight and keep it off is to take care of yourself, and this is referring to all of your lifestyle habits. Make sure you’re eating a healthy diet with the right nutrition, drinking enough water, and exercising regularly. But also take the time to meditate and manage your stress levels, get enough quality sleep, and do things you enjoy. Cold showers are also great for the immune system, and socialising has wonderous health benefits, so why not share your journey with a friend?

Above all, try not to get overwhelmed with everything at once. Focus on one thing for 1-2 weeks then build into it. Remember, this is a slow process but very much worth doing if you want to lose weight and keep it off for good.

Recovery From Injury

How to Heal Faster and Recover Better

 

 

It doesn’t matter how fit or healthy you are or how much of an athlete you are, sometimes things happen that can put your body and mind through a difficult time. If you have been unfortunate enough to end up with an injury as a result, it can be challenging to get back on track. You need to understand that even if your injury seems like it won’t go away, there is always hope. Simply, there are steps you can take to heal faster and recover better from any injury in the future.

A little self-awareness goes a long way when it comes to identifying symptoms of an injury early on and, if you can recognise an injury early on, you are able to pay attention to it. With this attention, you can address the issue before it gets worse. If you ask yourself the following questions they will guide you:

Is your body tight and sore?

If you are having pain in your muscles and joints, then you may have a soft-tissue injury. But don’t worry, most things you can ease quite easily.

If you are experiencing sore muscles a day or two post-exercising than there is a likelihood you are experiencing DOMS (delayed onset muscle soreness). DOMS are really nothing to worry about, but recommend you don’t go training those muscles again until they have recovered. DOMS can lead to a muscular strain if not given the time to recover.

If you feel pain but it doesn’t stop you from moving, then it is likely an issue with your mobility or flexibility. Mobility is the movement you have in your joints, and flexibility is the range of movement you have in your muscles. When the body is stiff, either due to DOMS or prolonged periods of sitting, or being overexerted, this can reduce your range of movement in both joints and muscles.

Whatever the reason, if your body is feeling tight and sore, and if you aren’t sure what is happening, then it is worth taking a step back and reviewing your training. This may give you insights into what has caused your injury, or indeed lack of movement that impacted it.

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Is there any change in movement?

The hallmark of a serious, ongoing injury is the fact that you can’t move, run or train as you usually do. If you are struggling to get out of bed, get dressed, or engage in even the most basic activities, then you may have an injury that is restricting you. If you have a bad sprain, or you have torn a ligament in your joint, you need to stop moving that joint as soon as possible.

Rest is the key to healing, and you need to do it as soon as you notice that you can’t move as you normally would. If, however, there is a change in the way that you move, but you can’t tell whether it is because of an injury or because you have changed, then it is worth checking in with a professional. You may need to make adjustments to your training or diet to help your body recover from injury.

Does your injury come back every few weeks?

You may have an injury that seems to come back every few weeks. This can be a sign that you are not healing properly, and it can also be a sign that you are doing something incorrectly or that there is a slower healing injury. These types of injuries usually need rest, careful management, and a period of time when you don’t do anything strenuous to recover. For example, if you have been running regularly and your ankle has been injured, then there is a chance that it will come back every few weeks. Ligament injuries can take several months to feel like they are ‘back to normal’ yet tend to feel better after a few short weeks.

Take notice of whether there is a pattern to your injury reoccurring. Were you, for example, landing your foot incorrectly or rolling your foot in your shoe? You may need to change something you are doing to help support it whilst it recovers. This could be a new pair of running shoes to fit your gait, or if it is tendonitis like with carpel tunnel, giving your wrist support when it needs it.

Try these 3 tips to heal faster

Keep warm – you probably how noticed how much easier it is to move when you are warm, and that’s purely because when muscles become too cold, they won’t contract properly. The warmth gives your muscles elasticity but also opens up blood flow helping to remove any toxins in the area.
Strengthen your core – Strengthening your core can improve your posture and help you to maintain good mobility.
Don’t rush getting back into your full training regime – If you have been running or cycling, then take it easy getting back into it, even with heavy-weight training. This will allow your muscles to slowly build back their strength and not be pushed to the limit too soon, which is essential to their health.

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Aug 22, 2022

Motivation to Change Your Life 6 Tips to Help You Get Moving     It can be challenging to get going on a new habit or change your life. Your

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Wrapping up – final words

If you have experienced an injury, there is a chance that it will come back again as generally speaking, an injury can cause a weakness in our bodies. However, you can build back your body’s strength and recover faster by doing the following:

Take care of your body and mind
Don’t train if you are injured or experiencing DOMS, or train a different part of your body
Strengthen your core and mobility
Weak areas will lead to injury, so make sure you don’t avoid certain exercises because they are hard – strengthen all areas
Ensure you are eating the right foods – protein aids muscle recovery; vitamin D and calcium for your bones and joints

The key is to keep your chin up and recognise that you are strong enough to get through any challenge that life throws your way. And above all, always get professional help if you need it.

Motivation to Change Your Life

6 Tips to Help You Get Moving

 

 

It can be challenging to get going on a new habit or change your life. Your routine is often the biggest obstacle in your way, so how do you break out of your comfort zone? How do you motivate yourself to make these changes and create a new life for yourself?

Fortunately, there are plenty of ways to help you get moving without effort.

In this blog post, we’ll explore some helpful tips and tricks that will help you take any step towards changing your life for the better!

01

Make a plan and be accountable

If you want to make any kind of meaningful change in your life, you’ll need to plan ahead. You’ll need to set goals and have a plan for getting from where you are to where you want to be.

Also, be accountable for yourself. On cold, dark mornings, you will have to find the drive to get up and start your day. Just like you have to motivate yourself to stick to your plan when other things come up in life.

But, you don’t have to go it alone. In fact, if you find a friend or partner who will hold you accountable and hold them accountable too, it is a great way to keep yourself on track and make sure that you don’t forget about your goals.

02

Find activities you enjoy

Many people find that just by changing the things they do, they find themselves with new benefits. Find an activity that you enjoy and add more variety to your routine. For example, if you love going to the gym and running, try mixing it up with some classes or volleyball. If you usually love sitting down at the computer, try adding more movement while you’re working.
You can also try switching up your days or weeks so that you’re always doing something different. This will keep your body and mind from feeling like they’ve become stuck in a rut.
When you do something that is fun and enjoyable, you are more likely to stick with it – even if it is something new!

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03

Change your environment

Your environment has a huge impact on your habits. So, if you change your environment so it is more conducive to your goals, you can change your habits. Remove all distractions, remove clutter and keep the place clean, or even change how your environment looks.

Your environment is only a small part of the picture as even if you move to a new place, you’ll still be surrounded by the same people, cars, and structures. It will still be your home, so change the way you live. This could mean picking up some new decor or decorating your home with more vibrant colours. It could also mean making some changes to what you eat, like adding more veggies or fruits to your meals and snacks.

Always remember that you can’t change your entire environment in one day, but if you pick out a few small changes, you can make a big impact that is much easier to maintain. For example, switching off the TV during dinner time or taking a walk outside after dinner. These changes will make the rest of your life seem a little more vivid, and it can help you stay motivated.

04

Set mini goals to build momentum

While it is great to set a long-term goal that you’ll be working towards for years, you do need to have something to work towards where you can see visible results quicker. By setting mini-goals that you can work towards every day, you can build momentum toward your long-term goals. For example, you could set a goal to run once a week or to complete a certain number of push-ups.

You can have mini-goals related to anything, but if they connect to your bigger goal, then you will find the bigger or long-term goal much easier to reach. For example, if you want to lose weight, you could set a goal of jogging for 30 seconds longer each run you go on.

To top it off, mini-goals help you remember what your overall goals are and make it more enjoyable to work towards them.

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05

Keep a journal of your progress

Keeping a journal can help you stay motivated and to track your progress, which is great for your own accountability. Whether you use your phone or a notebook, you can literally journal about anything – your thoughts, feelings, problems you are facing, solutions from past situations, or purely to keep a log of what you achieved.

You could also be struggling to get to the gym, or find yourself having negative feelings about your goals or your progress. Having a journal can create a safe space where you can share those feelings or frustrations rather than bottle them up inside.

If you are feeling unmotivated or in need of a boost of inspiration, your journal can be the boost you need. It really can be your ‘go-to’ tool to help you stay motivated and keep moving forward.

“Don’t stop when you’re tired, stop when you’re done”

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06

Give yourself a break

This tip might sound a bit corny, but it’s true. Sometimes, we all get caught up in the highs of our new life that we forget to slow down and take a step back. You can’t go from 0 to 100 in one day and keep doing it every day, so take a couple of days off each week, and a week off when you feel like you need to take a break (roughly every quarter of the year). Give yourself the break that you deserve so that you can get back on track and continue your change.

It can also be tough to stay motivated when you don’t feel like it, so look for inspiration in other places. Create a vision board, have a journal, or find inspiration from others who are changing their lives for the better. You can always get back on track if you need to take a break and allow yourself the chance to recharge.

After a break, pick a day when there are no distractions in your life to reconnect to your goals, and the reminder of why you want to change your life.

Conclusion

Change can seem daunting, and starting a new habit can be challenging, especially if you’re not sure where to begin. You can’t just will yourself into being happier and healthier. You have to put in the work, and find ways to stay motivated. Make a plan, find activities you enjoy, change your environment, and set mini-goals to help build momentum.

These changes won’t happen overnight, so be patient and persistent. Once you start down the path toward a healthier and happier life, you’ll be amazed at how easy it can be!

Easy Breakfast Recipes to Get Excited For Breakfast and More!

 

 

Do you know what’s exciting? Easy breakfasts. After all, if we can’t be excited about the process of eating, what’s the point? Breakfast is one of those meals that seems to get neglected when you have a lot of other things going on at home. So… how do we make it more exciting? There are a ton of great ideas out there for easy breakfast recipes that will get your day started positively and set your body up for success!

Check out these suggestions to add some excitement to your usual morning routine. Whether you’re with family or by yourself, these ideas will help you make every morning a special occasion. You may not love eggs or oatmeal, but once you become accustomed to them they can start becoming second nature.

 

Make it tangy

As you’re making your oatmeal, add some spices like cinnamon. Or try adding some fresh fruit to your oatmeal. Fresh fruit like blueberries, strawberries, and bananas can easily be added to your oatmeal whilst it is cooking. Or you could try adding some iced tea to make it a little more interesting.

If you prefer eggs for breakfast, try adding some tangy mustard to them. You can also add some citrus zest to add some extra flavour. Simply, a few tangy condiments can liven up any breakfast.

Try a Mediterranean twist

Some foods are so great for you, but you don’t even realise it! You can add some peppers or herbs from your pantry to make your oatmeal a little more exotic. Add some cumin for a taste of Mexico, or add some basil for a Mediterranean twist.

You can also try mixing it up a bit by mixing different types of cereal. For example, if you usually have wheal oatmeal but have a craving for barley, you can change it up a bit.

Top with fruity bits

If you like to top your oatmeal with fruit, then adding cinnamon is a great option, as we’ve already said. Cinnamon will not only make the oatmeal taste better, but it will also help with your blood sugar levels.

Another great way to top your oatmeal is with some nut butter. Try mixing almond butter with some honey to make a delicious and healthy breakfast. You can also try mixing different types of nut butter with different fruits to create different flavour combinations. A great chance to really make your breakfast the way you love it!

 

 

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Add sweet treats

To add sweetness, adding fruit is a great option. We’ve mentioned the joy of adding fresh fruit, but you can also try adding some raisins, crushed nuts, or other dried fruit.

If fruit is your usual topping, you can try adding some chopped nuts or adding some honey to make it a little sweeter.

Don’t forget the baked goods

This may seem a little out of left field, but you can make your oatmeal a little more exciting by adding a baked good. Yes, you can try adding some blueberry muffins to your oatmeal for a morning treat.

A nice balance with whole grain oatmeal, you can try adding some cinnamon raisin oatmeal. This will make the oatmeal taste more like your favourite cinnamon roll. Or even stepping it up and adding pieces of a cinnamon roll.

You can also try adding some granola to your oatmeal. This will add some extra flavour and some extra nutrients. However, be mindful of how much, as granola is great but it tends to have high sugar content.

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Take it to another level

You might be able to tell but our favourite thing to add for flavour is cinnamon. With this, you could try adding a hint of vanilla or almond to make it take more like a baked desert. Desert for breakfast – what’s not to love?!

But you can also add ice-cold fruit. Whether you freeze them yourself or buy them frozen, pieces of mango, pear or peaches are great to add. Sprinkle with cinnamon for the finishing touch (in our opinion anyway).

Stay healthy and enjoy comfort food that you can take on the go

Whether you are adding fresh fruit, honey, cinnamon, or anything else that has been listed, you can create some amazing flavours to literally spice up your breakfast. And if you are on the go or have limited time in the mornings, your breakfast and other meals need not suffer as a result. Why not try making some overnight oats? Or even having everything prepared in a tub so you can easily mix it together when you are out and about.

The other option is a more blended root with a packed shake in the morning. Have everything ready to be blended in the morning, blend before you leave, then off you go with your shake in hand.

These are just a few ideas for easy breakfasts that will get you excited about your mornings. The best part about all of these ideas? They’re actually pretty easy to make. You can even make breakfast for your family or friends when you have a big crowd coming over.

Why Self-Love Is the Most Powerful Form of Confidence!

 

 

We’ve all heard it before, we can’t love someone else until we love ourselves first. This so-called “miracle mantra” is commonplace in the self-help world, and with good reason: Self-love is essential to a happy, healthy life. But why is self-love so important?

Self-love isn’t just about being kinder to yourself – it’s about being confident in who you are as a person. And confidence doesn’t just come from being loved by others; confidence comes from loving yourself for who you are inside.

When we have a positive outlook on everything that makes us different from everyone else, it creates a solid foundation for building self-confidence and trusting our instincts when things get tough.

What is self-love?

Self-love is loving yourself for who you are, embracing your individuality, your flaws and all. It’s about accepting yourself as an individual and cultivating a positive self-image. When you love yourself, you’re able to respect your boundaries, accept your quirks, and let go of the idea that you need to change to make someone else happy.

Self-love is a powerful way to change your life because it’s about creating the type of confidence you want. You don’t just accept who you are – you want to be confident in who you are.

 

woman sat on rock looking out to sea with city in the background

How to develop self-confidence

Finding self-confidence can be a lifelong journey, but there are a few steps you can take to get started.

Identify your fears. What are some of the things you’re afraid you might not be able to do if you don’t have confidence? What are the things you want to do, but are afraid you might fail at? Once you know what your fears are, you can move on to the next step: facing them.
Take action. Sure, confidence is all about feeling good inside, but you have to actually do the things you want to do for confidence to stick. There’s no point in wishing you were more confident; you need to follow your dreams in order to make your wish come true.
Keep going. Don’t quit or you’ll get stuck in a cycle of self-doubt and negative thinking. Build self-confidence by consistently taking action and keeping your head held high (even if you mess up a few times along the way).

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Why Self-Confidence is the Most Important Form of Confidence

Self-love is a crucial first step in improving confidence, but self-confidence is the most important form of confidence because it comes from within. It is the confidence you have in your own judgment, your own instincts, and your own skills. When you’re self-confident, it doesn’t matter whether you’ve attained “success” in the eyes of others; all that matters is what you feel confident doing at that moment.

Your confidence can make all the difference when receiving a compliment or taking a chance. Feeling confident, you have the ability to accept compliments with grace; when you don’t feel confident in what you’re doing, compliments can deflate you.

Your confidence can also make all the difference when interacting with others; it can help you trust your instincts when things are getting awkward or when you’re about to get jumped.

 

Final Words: The Best Things in Life Are Free, So Invest in Yourself!

Whether you want to start a blog and make extra money online, learn a new language, or just try something new, there’s someone who is excited to help you get there. If you’re looking to change something about yourself, or you want to help others change something about themselves, you’ll find something in here to help you do that.

Each and every one of us has the power to change our lives, and the confidence to do so. The best thing you can do is invest in yourself. Pick one thing you want to work on, and work on it with all your might. When you feel that you’ve mastered that one thing, move on to the next thing you want to work on.Self-love isn’t a difficult concept, but it is easy to put aside because we feel self-conscious about ourselves or we don’t feel confident in ourselves. You only have one life and you only have one chance to make a mark in this world. So, why waste time on something that won’t bring you any good?

A Healthy 30-Year-Old Person’s Guide to Diet and Exercise

 

 

No matter your age or activity level, nutrition, and exercise are essential for staying healthy. Although there are specific requirements at different stages of life, a healthy nutritional intake is something that everyone can incorporate.

This article will explore the basics of nutrition and how working out regularly can help you stay in great shape as you age.

 

What is nutrition?

Nutrition is important for everyone when it comes to being healthy, whether you are 30 years old or 90. It helps you stay healthy and strong by supplying your body with the protein, carbohydrates, vitamins, minerals, and amino acids that it needs to function well. Simply, it is the process of providing your body with the food it needs to function and grow.

Nutrition involves eating healthy foods that include all of the nutrients your body needs, along with water, and a few calories to keep you alive and functioning.

How do nutrition and exercise work together?

Although nutrition and exercise are interdependent, they work together to provide a healthy lifestyle. If you eat foods that are low in vitamins and minerals, which don’t supply your body with the right amount of nutrients, you won’t get the benefits from the exercise you do. On the other hand, if you exercise regularly, but don’t take care to eat healthy meals, you won’t build any strength or see the results you want.

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3 pro tips for healthy nutrition

  • Watch what you eat: A healthy meal plan should consist of five key food groups: protein, fruit, vegetables, grain, and dairy products. You should also consume some fats and fluids, with water being the top choice, to stay hydrated.
  • Consume a variety of foods: Try to consume a variety of different foods each day, as well as have healthy snacks. Your body actually needs all food groups so a little of everything can go a long way.
  • Don’t skip meals: Eating several smaller meals throughout the day, as opposed to one large meal, can prevent blood sugar from dropping and help you control your appetite. Just as missing a meal then having a refeed can cause peaks and drops in energy.

3 pro tips for a great workout

  • Start slowly: If you are new to exercise or starting a new routine,  start with a lower intensity and build up over a period of time.
  • Focus on functional exercises: Functional exercises are super important as they are those you use every day, such as getting up out of a chair. When you include functional exercises, you make them easier in day-to-day life as well as use more muscles in the process.
  • Keep up your workout schedule: Make an effort to exercise consistently, even if it is just a few times per week.- Schedule your workout: If you don’t schedule your workout, you are more likely to skip it. This can lead to inconsistent exercise and poor results.

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3 fads you should avoid

  • Reliance on supplements: Supplements are there to boost your body when it really needs them, not be a substitute for healthy eating. Steer clear of these nutritional programs that switch a meal for a branded shake – it is a quick solution that presents problems in the long term.
  • Eating for results: What you eat is important, but if you centre your results solely around this then you will be disappointed. Focus on the whole package as exercise is an essential part of health.
  • Spending more than you earn: As great as it is to eat organic foods, hire a top trainer or use a swanky gym locally. you can do it whilst on a budget.

Conclusion

Nutrition and exercise are important for all people, especially as you age. It’s important to remember that a healthy nutritional intake should consist of five key food groups, as well as having a variety of foods each day. There are many healthy foods out there and easy recipes that you can make that are convenient, tasty, and filling. Topping that off by remembering not to skip meals.

Also, remember that exercise is about being consistent and starting out slowly if you are new to exercise. Really, if you focus on incorporating good foods on your meal plate and exercise in your routine, then you can stay healthy and active for many years to come.