Long, slow cardio is out, and HIIT is in! Does that mean you should never set foot on a treadmill again? No way. Just adapt your treadmill sessions to create a high intensity interval effort which blasts fat and burns calories… all in much less time than a jog. Here are 3 HIIT treadmill sessions you can try next time you’re on the treadmill.
A sprint session on the treadmill is an amazing way to burn calories and reduce body fat. But it will also target your bum and legs, almost like a strength training session. So that’s cardio, conditioning, AND strength all in one? Yes please!
Key focus: make the sprint efforts as intense as you can (that’s why the recoveries are programmed in).
0:00-5:00 minutes: Warm up with fast walking and then jogging at a reasonable pace. This will be roughly the pace you use in your recovery periods during the session.
- 5:00-5:15 Crank the treadmill up to your sprint speed. It will take about 15 seconds to get up to speed.
- 5:15-5:45 Sprint hard for 30 seconds
- 5:45-6:00 Take the treadmill down to your recovery jog speed
- 6:00-7:00 Run at your recovery pace for one minute.
- Repeat the 30 second sprint/ 60 second recovery for 8 rounds total.
- After your 8th sprint, bring the treadmill down to your recovery speed, jog for 2 minutes, then bring it to a walk and walk for 2 minutes.
15 Minutes, Three Ways
This treadmill HIIT session only takes 15 minutes, but there are 3 varieties to keep you occupied. As you can see, each option reduces the recovery time. So we suggest you start with option 1 and work up as you get fitter.
Key focus: stick to the sprint/recovery timings as strictly as you can, because this is where the magic of interval training happens.
3 minutes: walk then jog to warm up.
Option 1: sprint for 20 seconds/jog for 40 seconds, 10 rounds total
Option 2: sprint for 30 seconds/jog for 30 seconds, 10 rounds total
Option 3: sprint for 40 seconds/jog for 20 seconds, 10 rounds total
2 minutes: walk to cool down
This is one of those sessions that seems OK at the time…but you’ll know about it at the end! The reward comes in getting fitter, fast. Do this session a few times and you’ll be amazed at how quickly you adapt.
Key focus: concentrate! You need to focus on what you’re doing.
- 4 minutes: walk and jog to warm up.
- Set the treadmill to 11% incline, and 11 kph speed. Run for 15 seconds
- Jump to the side of the treadmill (so you are straddling the moving belt) and rest for 15 seconds **please be careful**
Repeat this 15 seconds on/15 seconds off pairing for 11 minutes (if you lose count, just remember you are looking for “15:00” on the display!)
- Hit the speed button to bring the speed down.
- Once you’ve got the speed under control, bring the incline down.
- Jog and walk for 3-5 minutes to recover.
Not enough for you? Try the same idea but with 12/12/12 (12%, 12 kph, for 12 minutes)…or more!
Let us know if you try any of these... and of course how you find it!
Christmas party season is coming up! The last thing you want to be worrying about is looking or feeling bloated for the evening, so here are our top tips and 24-hour meal plan to help you beat that bloat!
Avoid the sprouts!
Steer clear of ‘gassy’ vegetables like broccoli, cauliflower and cabbage, as well as beans, peas and lentils, as these are difficult for your stomach to digest. They are known for bringing on gassy spells, causing your tummy to swell up like a balloon.
Up the protein and fibre
Foods that are high in fibre and protein will speed up your metabolism, helping you to digest food quickly and keep your waistline ultra-wispy. Stick to foods like citrus fruits, berries, high-fibre cereals, lean proteins, nuts, yoghurt and spinach.
There are a few herbal teas you can try to help with digestion and flush out any unwanted toxins. Ginger, peppermint or fennel teas are good choices when it comes to de-bloating.
Avoid processed foods.
Foods that are packed with sodium cause the body to retain more water, and in turn make us bloated and full. This is often due to the high salt content in the food. Our bodies will try to dilute the salt to maintain a healthy balance of electrolytes.
Curb your carbs
Carbs like pasta, rice and bread are killer culprits when it comes to bouts of bloating. Carbs like these cause your body to store three times more water than protein-based foods like chicken breast or salmon. So if you're feeling peckish it's best to snack on these throughout the day rather than tucking into a heavy bowl of pasta.
Ditch the fizz
Carbonated drinks – even fizzy water – will cause excessive bloating in your stomach. This includes prosecco! So opt for still water when you can, and try to avoid that mid-afternoon diet coke!
Okay, that’s all well and good knowing what not to eat but what should you be eating exactly? Here’s a 24 hour meal plan you can start tonight in preparation for the big event.
The 24 hour meal plan
9:00PM THE NIGHT BEFORE
Drink a herbal tea before you go to bed - any of the herbal tea options mentioned above. This will help aid your digestive system while you sleep.
7:00AM - GET STRETCHING
Get moving as soon as you wake up with some light stretching to relax the stomach. Bring your knees up to your chest and hold them there for a few seconds. Then, keeping your knees together, twist your legs side to side.
7:30AM - START DRINKING
No, we're not talking about the alcohol. Save that for later ;) Sip on a glass of water with half a lemon squeezed into it. Water helps flush the system including any excess bloat-inducing sodium out your body. The lemon acts as a natural digestive aid. Keep drinking water throughout the day, but DON’T sip through a straw or water bottle. This can increase the air in your stomach, causing the dreaded pooch.
8:00AM - BREAKFAST
A liquid breakfast will be easier on your digestive system but you need to make sure its packed with protein to keep you full. Mix some protein powder and a cupped hand of oats with unsweetened almond or coconut milk. Avoid using regular skimmed or whole milk as dairy can cause bloating in some people.
10:00AM - MORNING SNACK
Have a cupped hand of fat free greek yoghurt with a handful of berries. The protein in the yoghurt will keep you satisfied with the berries giving you that sweet fix as well as some extra fibre.
12:00PM - LUNCH
Ditch the sandwich and opt for a grilled veggie salad. Cooked vegetables are easier to digest than raw ones. Just avoid the gassy veg veg such as broccoli, brussel sprouts, cauliflower or cabbage. If you’re a meat lover you can throw in some lean turkey steaks too.
2:00PM - AFTERNOON SNACK
When your energy starts to slip, snack on a small handful of almonds.
4:00PM - PRE-EVENT SNACK
If you’re having a sit down dinner, you probably won’t be enjoying the meal until around 8:30pm so you’ll need something to tide you over until then, without bloating! Try a bowl of pureed vegetable soup (avoiding the gassy veg). Canned soup is a no go due to its high salt content. Soup is easy to digest and its high water content will keep your system moving and leave you satisfied. Homemade butternut squash or carrot and parsnip soup is tasty and filling.
6:00PM - GETTING READY
Having a few drinks while you’re getting ready is totally acceptable (as it’s a special occasion)! But to minimise the bloat, steer clear of the fizz and bubbly here and throughout the evening.
Follow all these tips and eat your food slowly during the meal and you’ll be bloat free all evening!
Is it just us or does it seem like EVERYONE is coming down with the worst cold and flu at the moment?
It could be down to all the crap that we fed our bodies over the Christmas period, running down our immune systems and now we're back in the office, we're spreading the germs like crazy.
If you’re suffering with a cold right now and you’re not the biggest fan of filling your body full of beechams, here’s some awesome natural cold and flu remedies
1. Lemon, Ginger and Honey Tea
Okay so this one isn’t anything new, and your Nan probably taught you this trick already. A hot lemon, honey and ginger tea is such a winning combination for helping you fight any cold and flu. Ginger is an amazing herb that has many healing properties. It helps clear congestion and phlegm (gross!), reduce inflammation in the body, as well as soothes the tummy. Honey is another amazing natural food with it’s healing antibacterial properties, and can help soothe the throat and a dry cough. If you are using honey it’s best to get a good quality one like Manuka or a Raw organic honey so you get the maximum healing benefits. Add that with the vitamin C from your lemons and you have such an awesome healing tea. Drinking a warm fluid also helps thin out any phlegm and hydrates the body. It tastes pretty delicious too. See recipe below.
• ½ a lemon squeezed
• 2 inches of grated fresh ginger
• 1 - 2 teaspoons of honey
• Hot water
2. Make a herbal steam
One of the best ways to clear congestion is making your own herbal steam. Essential oils like Eucalyptus oil or Peppermint oil are really effective for clearing congestion. You can use a bowl or a sink and fill it with boiling water, allow the water to cool a bit and then add a few drops of essential oil in. Place a towel over your head and hover your face slowly over the bowl or sink. Make sure you go slowly so you can make sure it’s not too hot. Breathe the steam in for ten to fifteen minutes which will allow for congestion to clear. If you don’t have any essential oils, don’t worry you can just do this with normal steam or even add in some grated ginger.
Garlic is like a super food, but without the expensive price tag. It boosts your immune system and has strong antiviral properties. This makes it really effective and preventing and treating the common cold and flu. Only thing is though if you want to get the healing properties from garlic then you will need to have it raw. Why raw? Well when the garlic is cooked this prohibits the garlic’s ability to make allicin. Allicin is one of the primary components of garlic that gives it its health benefits, including the ability to prevent cancer. Allicin is produced in garlic when the garlic enzyme alliinase is cut or chewed. However, when the garlic is cooked alliinase is then inactivated which causes allicin to not be produced. So unfortunately this does mean you won't be kissing anyone if you use it for a natural remedy.
4. Activated Charcoal
Activated charcoal has many healing benefits both for the common cold as well as detoxification on the body. It draws out toxins from your body, cleans and whiten your teeth, helps with skin conditions by bathing in it, soothes indigestion, headaches, allergies and you can even make a sore throat syrup with it. This one is definitely something to have in the medicine cabinet at all times.
5. Salt Water or Saline Solution
Did you know you can make your very own nasal spray from ingredients in your kitchen cupboards? It’s as simple as adding in some water with salt. This homemade saline solution helps irrigate the nose and clear any congestion you may be experiencing. You can also use salt water as a gargle to help with sore throats.
These natural remedies can really help ease cold and flu symptoms and boost your immune system. If you’re suffering, give them a go and let us know how you get on.
So you’ve got your exercise in check, been eating super healthy and you feel fantastic, but all those sweaty workouts have taken their toll on your skin.
Nothing quite puts a damper on your new healthy lifestyle than a major skin breakout. Whilst exercise is great for our bodies, all that excess sweat and oil is problematic for our skin.
Don’t panic, we’ve got a few secrets up our sleeve on how to keep your skin clear and glowing, so you don't get any of those annoying post-workout breakouts.
1. Remove your makeup before working out
Sweating whilst wearing makeup is not a good idea. This will cause a build up of excess oil on the skin and will often result in a breakout. Because your pores open up when you sweat, you don’t want to inhibit your skin's ability to breathe, by clogging it with heavy foundation. Always cleanse your face before a workout, even if you’re not wearing makeup. Cleansing your face removes any bacteria from the skin and will help prevent those annoying spots.
2. Fix your hair
Before a workout, always get your hair off your face. That’s because there is a lot of oil and/or hair product that can drip down onto the face when sweating. This then clogs the pores, again leading to skin breakouts. Always remove as much of your hair off your face, and then use a sweatband or hat to prevent any sweat and hair products dripping down.
3. Wipe down equipment
If you’re a gym goer, don’t be fooled into thinking that everyone wipes down the equipment after they use it. With so many people using the equipment at gyms, they can be a breeding ground for bacteria. If your skin touches it, you now have that bacteria on your skin. Always wipe down the equipment and use an exercise towel where your skin makes contact with the machine. This will not only help keep your skin clear, but it's also better for your personal hygiene at the gym.
4. Wash after a workout
This sounds pretty self-explanatory, but you’d be surprised at how many people stay in their gym gear for hours after a workout. As soon as you finish, cleanse your face to remove any build-up of bacteria on the pores. As tempting as it is to stay in your gym clothes all day, to prevent breakouts on your body it's important to get out of your sweaty gym clothes, as soon as you can. If you can’t get to a shower, then use cleansing wipes on the body, where sweat builds up the most: chest, back and stomach.
5. Look at your stress
Believe it or not stress can be one of the biggest factors affecting the health of our skin. Skin is the body’s largest organ, so it’s no wonder that when we are under extreme stress, it can take its toll. Not only does stress contribute to premature ageing, it can also be a major cause of dermatitis, spot breakouts and other skin conditions like Rosacea. If you experience troubling skin conditions, look at ways to reduce any stress in your life. Try things like deep belly breathing, yoga, meditation or a simple bubble bath, as these can do amazing things to help de-stress.
6. Go natural
If you can, go for all natural skin care products. Conventional skin care products are filled with chemicals made from petroleum and other harmful additives. Because the skin is our largest organ, it absorbs everything we put on it. So if you are putting a lot of chemicals onto your skin, then they are going into your bloodstream and increasing the toxic load on your body. This can lead to skin problems and all sorts of other health problems. Natural makeup is also very breathable, which makes it perfect to use post workout when the skin needs to breath and cool down.
7. Eat nutrient dense skin-boosting foods
So much of what we put in our mouths affects the health of our skin. To keep skin clear, you want avoid all processed sugars and packaged foods. Just as food can make our skin go bad, there are also foods that can help our skin deal with breakouts and enhance our natural glow. Foods like avocado, flaxseed, blueberries and oily fish are all powerhouses of nutrients for our skin. So stay away from packets and fill up on these whole foods instead.
Just follow these pre and post workout tips and you should see those pesky, sweat induced spots clear up in no time. Then, you can have a healthy body and glowing complexion at the same time.
Going out to dinner tonight? Why not? Letting someone else cook is relaxing -- the perfect treat after a busy day. Trouble is, the average restaurant meal contains more than 1,200 calories. And if you're looking to lose weight, that's going to make a huge dent in your efforts.
Fortunately, you can order off any menu and drop pounds -- or maintain a healthy weight -- without depriving yourself. Just follow our easy guide:
#1 PLAN AHEAD
Read the menu online before going out. Most restaurants have a copy of their menus on their website. The menu may point out ‘lighter’ dishes that are under 500 calories which would be a perfect choice. Make your choice at home and ignore the rest of the menu when you’re at the restaurant.
#2 BE CAUTIOUS OF SALADS
Although they look like the healthiest option, gigantic portions and fatty salad dressings can actually make salads one of the highest calorie options on the menu. If choosing a salad, ask for your dressing on the side and go for the light option.
#3 PICK THE BEST PROTEIN
If you are a steak lover, steer clear of the rib-eye. A 10-ounce rib-eye can pack 780 calories or more. Instead, order leaner cuts of beef, such as tenderloin, or fillet, or go for grilled chicken or fish instead. The recommended serving size for protein is approximately 5 ounces (about the size of the palm of your hand).
#4 DON'T BE AFRAID TO ASK
A good restaurant will honour all kinds of special requests. Ask for your food grilled or baked instead of fried. Ask for boiled potatoes instead of chips. Ask for brown over white bread and rice. Ask for a smaller portion of your entree. If you don’t ask, you don’t get!
#5 DON'T SKIP LUNCH
You've booked a big dinner, so you save yourself some room (and some calories) by skipping lunch. Sound familiar? Keep your hunger under control by eating a light lunch, such as a salad with chicken and a whole-grain roll. Then in the late afternoon, have a small snack.
#6 PORTION CONTROL!
Most of the time, the servings you get at a restaurant are enough to feed 2 or 3 people! Remember you can always leave some food on the plate or take home a doggy bag.
Follow these tips and we promise you'll still feel as pleasantly full and satisfied as you would picking your usual temptation.
It’s amazing what people come up with when they don’t want to do something. “I’m too tired”, “It’s boring”, “It’s too expensive” are all some of the common excuses we make.
If this sounds like you, here are some of the most common exercise excuses you need to stop today so that you can start working towards your health and fitness goals.
1. I’m too tired
The go-to excuse when you don’t want to workout! Now, we don’t want you running yourself into exhaustion, but if this is a common excuse for you, it’s time to say goodbye. Sometimes we aren’t at our best, but remember, you don’t always have to give it 110%. Showing up and doing something is way better than not doing anything at all. Once you miss one workout, then you are far more likely to fall into the trap of missing the next, and then the next and so on. Did you know exercise can actually help with giving you energy and waking you up? Exercise also stimulates the release of endorphins (your feel-good hormones), so you will actually often end up feeling better AFTER the workout.
2. The gym is too expensive
A gym membership can definitely be expensive, but don’t let that be the reason you aren’t getting fit and healthy. There are plenty of things you can do that doesn’t involve a costly membership. That’s why, in our Sweating For The Wedding programme, all our workouts are ones you can do at home with minimal equipment that you can pick up pretty cheaply or second hand. There are plenty of options for you, that won't cost an arm and a leg, so don’t let money be an excuse.
3. But exercise is so boring
You can love exercise, or you can hate it. It just depends on how you go about it. If you find exercise boring, and you are using this as an excuse from getting fit and healthy, then it’s time to shake things up a little.Exercise doesn’t need to be boring, or something you find a chore, you will just need to find something you enjoy. Perhaps it’s picking up a social sport, or getting a buddy to workout with. Either way, rather than sitting there and saying it’s boring, start looking for ways you can make it fun.
4. I don’t have enough time
Everyone is busy these days, and with wedding planning added onto the list, it doesn't make it any easier. The major difference between someone who exercises and some who doesn’t isn’t that they have more time, it’s just that they make exercise a priority in their daily schedule. If not having enough time is your main excuse, perhaps it’s time to sit down and reshuffle a few things in your calendar and start scheduling in your exercise sessions. Exercise doesn’t need to take hours upon hours either. In fact, you can get effective workouts done in just 20 minutes.
5. I don’t know how to train properly
If you are new to exercise we know it can feel a little daunting when you first start out. But don’t let something new and unknown stop you from achieving what you want. All experts were beginners once, and everyone has to start somewhere. There are so many different resources online that can help.
6. I’m worried about being judged by experienced gym goers
Everybody has to start somewhere and any experienced gym goer, who has been working out for some time, has been a 'beginner' too. The thing is, experienced gym goers are too busy with their own workouts to pay attention to what anyone else is doing. So stop worrying about what people will think, and just get to it.
7. I’m not motivated enough
Guess what? You aren’t born with motivation to do something. In fact, motivation is something you actually need to work at on a daily basis. However, not having any motivation is not a good excuse. If the overall task or goal is a bit too overwhelming, break it down into smaller, more manageable chunks. Once you achieve one small thing, then you will feel motivated to keep going, and so and so on. On the days that you don’t want to workout or go to the gym, always go back to your goals and remember how good being fit and healthy makes you feel.
So no more excuses!! Now is the time to get fit and healthy and become the best person you can possibly be.
We all have different types of morning rituals.
Some stumble to get out of bed in the morning…
Some just hit the snooze button repeatedly and tack on an extra 10 or 20 more minutes…
Some just get up as soon as the alarm goes off.
Some check their phones before breakfast.
Some read the newspaper while eating breakfast.
Some eat their breakfast and then go for a run.
There are about millions of ways a morning could go.
Whether you’re a morning person or not, how you start your day affects your mood, productivity, and efficiency throughout the day. Those first waking moments really can determine whether the choices you make for the rest of the day are good choices… or not so good choices. So it's important to start your day with some good morning habits that will keep you on track.
Here are the three most common mistakes people make that can ruin more than just your morning…
1. YOU OVERSLEEP
If you google it, there'll be research out there that says too little sleep makes you gain weight, and more research that suggests too MUCH sleep makes you gain weight. The amount of sleep you get affects your cortisol levels in different ways, blah blah blah.
The fact is, if you oversleep you end up rushing around, potentially skipping breakfast, missing your morning workout, forgetting your lunch. It all puts a downer on what could be such a pleasant, peaceful morning and you're bad (or maybe just lazy) mood will follow you round for the rest of the day.
And we all know that we don't tend to make the best decisions when we're in a bad mood!
2. YOU DON'T MAKE YOUR BED
This may sound silly, but Charles Duhigg, author of The Power of Habit, writes in his book that making your bed in the morning, as soon as you get out of it, can spawn other good behaviours.
It's a demonstration of willpower that may carry over to keeping your calorie count in check and your schedule on track.
3. YOU SKIP BREAKFAST
We've all heard that saying "breakfast is the most important meal of the day". Well, it's true!
Ever think of what "breakfast" means? Your body responds to not eating for hours and hours by slowing down its metabolic rate. By eating breakfast, you wake up your metabolism and get your engine revved up, burning those calories you need to lose weight.
Also, when you skip breakfast, you're so hungry by lunchtime you want to eat WAY more then what you would normally. Hello, weight gain!
Make your bed
And your on track for a successful day!
If you can stick to this simple morning routine, you can stick to anything, including your diet and fitness programme.
If getting to the gym is half the battle, it should be easier to just work out in the comfort of your own home, right?
Although this option is by far the most convenient, it’s also the hardest option to stay motivated about when you're so close to temptation (as in the couch!)
So here are our top tips that'll motivate you to work out at home, even if you don't feel like it.
1. Find your fit.
We're talking about a routine here, one you're actually going to enjoy doing at home. You don’t need to have any equipment at all, other than your phone/ipad and a mat. Thanks to modern technology, you have access to an endless amount of at-home exercise options over on YouTube, and tons of fitness apps that turn your living room into a fitness studio. Take a moment to think about what sort of exercise or class you’ll enjoy most and with a little bit of internet research you are bound to find something that’s the right fit for you.
2. Pencil it in.
Would you remember to go to your dentist appointment or that family gathering if you didn't add it to your calendar? The same goes for your workouts. Prioritise exercise by blocking out time on your calendar and then planning your days and weeks around those blocks.
3. Set your space.
The tricky part about an at-home workout is that, funnily enough, your home is not a gym. You'll need to make whatever space you have work. If you do have equipment at home that you want to use in your workout, or if you need to move some furniture around to make space, do it well before your scheduled workout (say, the night before if you plan on getting up and working out first thing), so there are no barriers or excuses.
4. Dress for success.
Studies suggest that simply wearing workout gear can help motivate you to exercise. If you plan on working out straight after work, have your workout clothes ready laid out and change into them as soon as you get in the dooe. Likewise, if you want to work out in the mornings, have your clothes laid out ready the night before (or sleep in them if you really have to!). That way you have no excuses later.
5. Use rewards
It's okay to use small rewards to persuade yourself to work out but don’t use cake, pizza and other junk as those rewards! If food is your thing, then say to yourself that you’re going to hold off on eating dinner until after you’ve knocked out a workout. Or use your morning coffee as the reward. Trust us, it works! If food's not your thing, treat yourself to a new pair of trainers or some clothes if you complete all your workouts for a month. You’ll probably need a new wardrobe then anyway ;)
6. Just do half.
When you’re just not feeling it, say to yourself that you'll do just half a workout. Just 10 minutes and you’re done! 10 minutes is better than nothing at all right? Then, eight times out of 10, you’ll end up doing the full workout anyway because all you really needed was to get started.
The Bottom Line
The best way to motivate yourself to work out at home is to find a routine you truly enjoy, so your at home workout doesn't feel like work. Then, control as many factors as you can to set yourself up for success and make it a habit. Sure, the couch looks amazing when you come home after a long day, but sinking into it will feel so much better after you've earned it.
We all have days where we wake not feeling so great. And some days we start off feeling good, but then something little gives our confidence a big knock. And this can affect our behaviour for the rest of the day causing us to make bad food choices and skipping our workouts.
It’s completely normal to have ‘off’ days. But they don’t have to last the whole day!
Here are our top tips to give your confidence a little boost and improve your mood too.
1. Dress to Impress
Clothes affect how we feel when we leave the house; that last glance in the mirror before we face the rest of the world can make or break your confidence. It is a fact that no one is more critical of your appearance than yourself, so dress in whatever makes you feel good and confident when leaving the house.
2. Get grooming!
In fact you might want to do this before you get dressed! Taking care of yourself is a good way to boost your confidence. It might be something small like giving yourself an at-home manicure, shaving your legs or simply taking a shower! It's funny how little things like this can make a big difference to how we are feeling.
3. Stand up tall
Once you walk out of that house, shake off that poor posture and stand tall – your body and your confidence will thank you for it. You will instantly feel more awake, in control and confident by raising your eye level to those around you and opening yourself to engagement with others.
4. Take a social media break
The only person you should be comparing yourself to is yourself! Comparing yourself with other people is pointless and scrolling through all those 'fitgirl' instagram posts won't help at all if you're feeling insecure.
If you constantly engage in negative thoughts of yourself, your mind will believe it. Even when you are not feeling shy or nervous, get in the habit of visualising a confident you. Think of someone you know that exudes the kind of confidence you want to project and keep consciously thinking of that confidence. When you catch yourself putting yourself down, stop. Switch that negative to a positive and before you know it, your mind will believe that instead.
6. Do something you’re good at
Doing something you KNOW you are good at can give you the internal reassurance you need to feel more confident about yourself, especially after a bad day.
7. Get sweating
Getting some exercise in will stimulate blood flow and help kick-off a rush of endorphins (feel-good hormones). It may be the last thing you want to do when you’re feeling rubbish but as soon as that 20 minute workout is done, trust us, you’ll be feeling a whole lot better about yourself!
What tips do you try when you are having an off-day?
When you go to a wedding, you never see anyone in a bad mood! Everyones happy, smiling, feeling the love and any stress, worries or problems are simply put to the side to celebrate the love of the couple and the friendships all around.
The energy and good vibes rub off on you!
And good vibes is something we could all do more of, every day, not just at special events or occasions.
So here’s a list of small gestures of kindness that can make someone else's entire day, make you feel good, and spread love near and far.
1. Smile at people more! Start with your neighbour or the first person you see in the morning.
2. Let a car merge in front of you and do it with a smile.
3 Buy an extra cup of coffee in the morning and give it to a colleague
4. If you have an hour or two left on your car parking ticket, leave at the machine for someone else to make use of.
5. Leave a nice note in the morning for your other half saying, “Have a great day :)”
6. Forgive yourself for any mistakes you've made. Today’s a new day — let’s get on with it.
7. Drink from a reusable water bottle or cup to help the environment.
8. Give a generous tip to your waiter and leave a kind note on the receipt!
9. Reach out to someone you haven't talked to in a while. (That’s why they invented Facebook!)
10. Sit with someone who is eating alone.
11. Eat and buy local - support your community.
12. Compliment a stranger. This is one of my absolute favourite things to do. I tell them I love their glasses, or shoes, or the way they pulled themselves together. They usually light up with a smile and I’m so happy I helped to make their day a good one!
13. Pay for the coffee for the person behind you.
14. Donate clothes and shoes to the needy.
15. Tell someone you had a disagreement with that you're sorry.
16. Hold the door for others.
17. Offer o pick up your friend's children after school or babysit for free.
18. Resist the urge to honk at other cars on the road.
19. Be kind to someone you dislike. (I know this is a tough one! I struggle with it, too.)
20. Make a donation to a charity you care about.
21. Send a moon pig to your friends or family with a picture that brings a good memory
22. Let someone with just a few items go ahead of you at the till.
23. Practice being truly proud of all your accomplishments. It helps to start a gratitude list!
24. Visit an animal centre and take a dog for a walk (binfield dog rescue is great, i often go there to take a dog out for a walk. Gives the volunteers a break and helps you clear your head too!)
25. Let someone take your parking spot.
26. Donate books to the local library or bookstore. Clears out clutter and gives your books a new and deserving home!
27. Tell your other half how particularly ravishing he or she looks today!
28. Write notes of appreciation and love to three people who have changed your life for the better.
29. Fill the fridge with your roommate's or partner’s favourite foods. Healthy of course ;)
30. Offer to cover a shift for a colleague who needs to leave early.
So easy! Imagine how much better the world would be if we all took a little time to make it a sweeter, warmer place.
We're starting now — are you with us?