Month: April 2021

Your life is the set of habits and routines that you create!

1. Start your day with GRATITUDE!

Being grateful first thing in the morning allows you to cultivate a positive mind-set and appreciate what good you have around you. Ask yourself “What am I thankful for right now?” 

→ Start with 2-3 things.

2. Drink more water

Your body is over 60% water and it’s imperative that you keep well hydrated to help flush out waste from your body, regulate body temperature for optimal functioning, and keep your brain in working order. 

→ I advise consuming 50mL’s/kg body weight.

3. Move more (min 10,000 steps per day)

Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. 0.5kg of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about 0.5kg per week simply by completing an extra 10,000 steps each day. 

Walking more can aid in body fat loss through an increase in insulin sensitivity, reduce blood pressure, increase cardiovascular fitness, and strengthen bones. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes and osteoporosis. Moving more is also a good way to de-stress and clear your head!

4. SCHEDULE in time in your calendar for strength training or exercise

I don’t think I need to harp on about the many benefits of exercise, specifically strength training. 

→ Just schedule in at least 3 sessions/week, 45-60 min tops.

5. Protein & Veg with every meal

Protein…more specifically Amino Acids are the building blocks of life. Aim for a palm size portion of protein with every meal. Vegetables contain important vitamins and minerals adequate for normal bodily functioning. They also contain fibre, a non-digestible carbohydrate. Adequate fibre intake benefits your digestion and reduces your risk of chronic disease. 

→ Opt for a fist-size portion with every meal.

6. SCHEDULE in time in your calendar to BREATHE!

Daily breath work practice is a non-negotiable for me and allows me to control my emotions and become more aware of my internal dialogue (inner thoughts and voices). It reduces stress, creates feelings of clarity, and allows a deeper connection with ourselves. Breath work can also release trauma, improve anxiety and depression. It can regulate any emotion really! 

→ I recommend starting with 5 minutes…where you breath in through your nose for 6 secs and out through your nose for 6 secs.

7. Focus on Sleep

Sleep is a vital and often neglected component of every person’s overall health & well-being. Do you wake up feeling sluggish most mornings? Do you rely on coffee to get you started for the day? 

If this is you, it’s time to make time and prioritise what we do for a 1/3 of our life…SLEEP! Getting a good night’s sleep starts as soon as you wake up in the morning. Here are my top tips for a good night’s shut eye:

• Get 10-30 mins of morning sun – this sets your circadian rhythm (sleep cycle patterns)
• Morning exercise
• Don’t eat within 2 hours of bed time
• No screens 60 mins before bed…cut out all blue light from devices or wear blue light blocking glasses
• Before turning your light off, write down 3 things you did well today and what you are looking forward to tomorrow

…all of these habits might be beneficial but you will not make them become a part of your daily routine unless you schedule them into your calendar with specified times. 

What I found when trying to introduce new habits is that if they are not time-scheduled, 9 times out of 10 you will not complete them and you will not become consistent!

ENJOY! I’d love to hear how you go!