6 Podcasts You Need To Listen To

healthy living

 

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I believe that what you consume affects your mindset and therefore your life, but this doesn’t only mean your nutrition, it also means the content you feed your mind with. This is why continuous scrolling through instagram or facebook is discouraged, they give you a false, perfect outlook on life which doesn’t match your own life and this either motivates you in the short term or it bruises your self esteem and demotivates you. It’s usually the latter. So, filling your days with mindless or irrelevant content often does more damage than good, even if you get a small shot of satisfaction, that will pale in comparison to the feeling of gaining knowledge and a deeper insight.

These podcasts range from self help to fitness and motivation. They are great to listen to during a workout or when you’re performing mindless tasks. They are listed below in no particular order and I do urge you to give at least one of them a try because you’ll have the chance to connect with a wider community and possibly with yourself.

1. Earn Your Happy – Lori Harder – listen to enlightening conversations on how to empower yourself, advice for entrepreneurs that can be applied to your everyday life. This podcast delves into psychology, the world of business and everything you want to know to unlock your true potential.

2. Kalyn’s Coffee Talk– I love listening to this podcast whenever I feel a little lost. It focuses on a healthy mindset and achieving a balanced lifestyle, as well as helping you face truths often buried deep in your mind. A fair warning, once you start an episode you’ll want to finish it in one go, so make sure you allocate the time for enjoying this one.

3. The Model Health Show – I’ve actually just started listening to Shawn Stevenson’s show and it’s already one of my favourites. You get to learn the truth about nutrition and the myths behind weight loss, as well as discover a balance between the two. Highly recommend.

4. The School Of Greatness –  Lewis Howes – the name couldn’t be more appropriate. I find myself craving for the moments I get to listen to Lewis Howes’ s advice on pursuing a career, cultivating creativity and his riveting conversations with the most influential people. This is one you won’t want to miss.

5. The Lavendaire Lifestyle – Aileen Xu – this is for more for my de-stress and relaxing routines (you’ll understand when you hear her voice). The podcast explores the hardships of careers and goals, fuelling your passion and promoting self love.

6. The Health Code – funny, entertaining and informative. This podcast is the best combination of health advice mixed in with comedy. Learn about healthy hacks and balancing your career, fitness and relationships.

I hope you enjoyed today’s post, all of the podcasts mentioned above are my personal favourites. Let me know if you have any recommendations of your own, I’d love to give them a try. Have an amazing day, xoxo.

10 Tips to De-stress & Unwind

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  • Stretching – this not only relieves muscle tension but it also increases you awareness of your own body and physical state. It gives you a chance to slow down.

 

  • Listen to a Podcast – I love listening to self-help podcast episodes to help me gain clarity and relax. I listen to them while working out or when I’m doing mindless tasks. I have another post coming up about my favourite podcasts, so keep a lookout for that.

 

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  • Put it on Paper – writing it out is the most obvious thing to do, I used to think it wasn’t helpful before, but now I reach for my journal whenever something is weighing me down. Don’t think about what you’re going to write (I’m not really into the whole writing a set number of things). Keep it natural and straight from mind to paper.
  • Escape for a day – now I don’t necessarily mean go on a trip to an exotic island or take the day off to hike in the woods, although that would be awesome. Escaping for a day could be anything from a road trip to just taking the day off for yourself. For example; I always have Saturdays off because of my religion, but today is Sunday and I decided that I just needed to take it for myself. I said no to going out because I needed to just slow down and be, which is something that’s key to de-stressing – learning to say no.

 

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  • Coffee/ Tea Time – I’m writing this post right now in my pyjamas, with a cup of coffee and I feel at peace. I drink coffee more for the process than for the taste and no one can interrupt this sacred me time. Find joy in the little things.

 

  • Digital detox – definitely something I need more of. Take a day (or more if you’re feeling adventurous) to put the phone, iPad, tv, laptop and any other device away. Stay off of social media for that period and actually pay attention to what’s going on around you.

 

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  • Do absolutely nothing – yes, that’s right. Sometimes you just need to do nothing. Don’t try so hard to relax that you end up stressing over relaxing. If you want to lie down and just stare at the ceiling for an hour, going through the things on your mind, go right ahead. Just don’t let that hour seep into a week.

 

  • Mindfulness exercise – now this can be concentrating on your breathing or doing a whole body scan type of exercise. It can also be listening to calming audios or stories. I’m not one for manifesting meditations, but you do you.

 

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  • Self care routine – this is can be a pamper spa routine, reading a book or watching a movie, but developing whatever you do into a routine just helps reassure your mind that you have a system in place and it helps you believe in your process. Another good idea would be a self care kit, which I have coming up in another post.

 

  • Spend Time with a pet or an animal – animals help relieve our emotions and make us happy, that can be cuddling with your dog, riding a horse or staring at your goldfish. Trust me, it works.

 

  • Bonus Tip – don’t rely on potentially unhealthy factors. Besides the obvious harmful factors, even relying on food to help you with your emotions is a bad route because it will never be enough. At some point you will become intolerant to the happy hormones certain indulgences give you, so make sure you de-stress in a steady and healthy way.

 

Thank you for reading this post, I hope you enjoyed it and that it helped you in some way. Please follow for more posts like this, xoxo.

1 Week Detox Guide

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Lately I’ve been feeling out of sorts, my afternoon dip has worsened, I find it hard to concentrate and I feel sick after meals. Especially after my birthday weekend, with all the cake and indulgent eating, I think it’s time for a week of detox. This is to repair my gut, increase my energy and boost my metabolism. Throughout this week I will be sharing my plan to re-stabilise my body and flush out the toxins (giving you all advice and keeping myself in check at the same time). Keep in mind that you should not take any drastic steps in your diet or workout without consulting your doctor first, you don’t want to consume too few calories or work your body into burnout. So here is my guide for the week ahead.

Things to avoid:

  • Sugar (no more cake)
  • Dairy
  • Gluten (this might be harder for some of you, but try and give it your best shot)
  • Coffee (I know it hurts)
  • Processed foods

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Things to enjoy:

  • Fruits
  • Vegetables
  • Nuts
  • Chia seeds
  • Oats
  • Quinoa
  • Almond milk
  • Lemons
  • Matcha
  • Herbal teas
  • Smoothies
  • Water (a lot of it)

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IN A TIPICAL DETOX DAY…

  1. Drink water as soon as you wake up
  2. Workout for 30-60mins
  3. Drink lemon water before breakfast
  4. Have a smoothie for breakfast
  5. Drink more water
  6. Switch coffee for some green tea
  7. Have a clean lunch; this can be a soup, salad, quinoa and veggies with chicken…
  8. You guessed it, more water
  9. Dinner: keep it light
  10. Water, water, water!

 

Additional tips:

  • Intermittent fasting can be an additional boost to detox your gut
  • Get 7-8 hrs of sleep
  • Practice mindfulness for at least 10 mins
  • You can keep meat/poultry in your diet for protein if you like or you can leave it out
  • Exercising shouldn’t be taxing on your body, don’t overdo it

 

WHY?

  • Chia seeds? They cleanse the gut, removing toxins and they keep you satisfied for longer.
  • Water? Most of the time our cells are screaming for water and we’re too busy to notice. Water literally will flush out toxins and it’s also necessary for bowel movement (yeah, I just had to go there).
  • Coffee? Let’s make this simple, it gets you high but you’ll eventually crash and you will crash hard. Why don’t we take a break from the adenosine attack.

 

I hope you all got something from this post, follow for more like this to come. Thank you for reading, xoxo.

7 Ways To Promote Gut Health

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  •  Detox water– drinking warm lemon water in the morning helps to boost your digestion and metabolism. I usually squeeze half a lemon into warm water, and I drink this on an empty stomach. You can choose to add honey, ginger or apple cider vinegar to further promote the anti-bacterial properties.                                          However keep in mind that ginger and the apple cider can be harsher on sensitive digestive systems and these may not be the right ingredients for you. It all depends on how you feel.

 

  • 1 month reset– this can be challenging but it is definitely worth the effort if you want to re-establish gut health or repair any damage. The reset involves avoiding sugar, processed foods, gluten and dairy for a whole month. The reason for a month is that it takes quite some time for your body to eliminate gluten. I have been consistently  gluten and dairy free for years now and I know it’s not easy for everyone, which is why a reset may be a better option for most people.Processed foods involve anything store-bought that has those long ingredients lists     that you can’t even pronounce and sugar would be refined sugars such as; white bread, pasta, white rice, cane sugar, energy drinks, sodas and cake. I know it hurts. On the bright side, you can use unrefined sugars such as coconut sugar.

 

  • intermittent fasting – this is something I’ve mentioned before, it’s a versatile method and you can read more about the various methods to approaching it. I’m currently on the 16/8 method, which means I fast for 16 hours and eat during the 8. I don’t eat any less or more, this is just to give your gut more time to rest. It also has the added bonus of promoting weight loss.

 

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  • 5 daily servings – it is recommended to have 5 servings of fruit and vegetables, preferably in their raw state. Try to incorporate these into your meals; an easy way would be in a breakfast smoothie. I like having fruit with my oats, veggies with my main meals and fruits as snacks, this allows me to get in my 5 daily servings. This is because they are packed with fibre which help improve gut health and digestive movements.

 

  • 1-2 days w/o meat/poultry – this is a weekly habit that is pretty easy to keep up with. Meat and poultry are pretty hard on our digestive system, so it’s beneficial to let our gut heal and repair by taking 1 or 2 days off. From this, you can try to observe how you feel, as your gut often affects how you feel overall, you may find yourself more energised on these days.

 

  • massage your greens– this seems unusual but it actually works, while greens do provide us with fibre, their cell structure may be hard to digest. This is why you should massage greens, like kale for example, with some olive oil to break it down.

 

  • intolerances/allergies – this is something that has completely changed my life. Food intolerances are not to be underestimated, they can seriously damage your gut and your overall health. If you can get tests done for your allergies, that’s great, but most of the time you have to understand your body’s reaction yourself. Notice how you feel after eating certain foods and gradually eliminate those you feel do more harm than good. I have an intolerance to gluten and dairy, but I am allergic to peanuts, soy and seafood and it’s often trial and error with this, for example; I can drink almond milk and use almond flour but I can’t eat almonds.

You can always research more about food types and their effects for your own knowledge or if you think you’re reacting badly to certain foods. I’d suggest learning more about high histamine, high folate, and high copper foods, just to get started. Of course this depends on your body type, it’s always helpful to get tests done to check if you have any deficiencies or excesses, as that may also be a factor.

I hope you all enjoyed this post, if you have any tips you’d like to share, leave a comment down below. Thank you all for reading and please follow for more tips like these, xoxo.

5 Healthy Habits You Should Start Right Now

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  1. Water Before Coffee– make sure you drink at least 1 glass of water before having coffee-438416_640.jpgyour coffee and after, because coffee is dehydrating. This may also reduce the blow of a caffeine crash. On that note, try to limit the amount of coffee you drink, three cups a day doesn’t give enough time for the caffeine to leave your system, and your sleep cycle might suffer from this.

 

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2. Frequent and small– your meals should be in small portions but regular. 3 big meals a day might not work for everyone, this could cause bloating and increase your stomach size. If you want to shrink you stomach you can take 3 small meals and 2-3 snacks, this will help you feel fuller with less as your stomach size decreases.

 

 

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3. Fill with greens– this is something I’m still working on, which is filling half of my platewith greens. Veggies and salads contain fibre which helps keep you fuller for longer and has the least amount of calories. I know they probably aren’t that appealing at first but tweaking them up a little makes a big difference.

 

alarm-clock-2116007_640.jpg4. Avoid late night binging – set a time limit for when you want to have a last meal. Your digestive system needs time to rest and it’s best to avoid eating just before bed because you won’t be burning off the calories. 7pm is a good time but you can set a time for yourself

 

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5. Sleep, sleep, sleep– I’m guilty of this one too, but I’ve made some difference. 7-8 hrs, don’t tell me you only need 5 or 6, don’t tell me you’re a superhuman, cause I’m going to give it to you straight. You will crash. Hard. I was there at one point, feeling invisible cause I could run on 4 hrs of sleep and give out better than anyone else. Then it all caught up on me and now I value my sleep like nothing else. Ever wonder why cats have 9 lives, they sleep!!

 

I hope you all enjoyed this post, please like and leave a comment telling me about your favourite heathy habits. I hope to see you again soon, xoxo.

 

5 Things to Avoid When Trying to Lose Weight

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#1. Obsessive tracking– counting down to the last calorie can sometimes be frustrating and create an unhealthy mindset for your fitness journey. We might find ourselves obsessing over the number and dreading it. A way to prevent this is to track what you eat once or twice a week, just to check if you’re on the right track. Another method is to track everything at the end of the day rather than throughout the day.

 

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#2. Daily weighing– weighing yourself every single day is pointless because you’re never going to shred the pounds dramatically overnight. So doing this only discourages you and you will end up with the urge to either give up or go extreme. I’d recommend weighing yourself once or twice per month, if you find yourself going overboard.

 

 

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#3. Protein Bars– it’s often difficult to find the right energy or protein bar as these are marketed as ‘healthy’ but are often packed with sugar. They are also high in calories and are difficult to keep track of, you might find yourself binge eating them, thinking they’re only one little bar. I would suggest trying them out when you’re well into your fitness journey and are confident about your nutrition. If so, I would recommend Larabars- they have only a few ingredients and are easy to track.

 

 

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#4. Energy Drinks– needless to say these are loaded with sugar and empty calories. They have no nutritional benefit and often result in an energy crash after. If you need an energy boost, try bulletproof coffee (if you’re on a low-carb high fat diet) or a superfoods smoothie or juice.

 

 

 

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#5. Eating Out– I love eating out just as much as the next person, but I also know that it’s hard to maintain your nutrition when you’re eating out. The first obstacle is the menu- temptation will strike when you see all the forbidden meals available. Second barrier- you don’t know exactly what you’re consuming, if you’re not cooking your food its difficult to keep track of it. An example would be; you might choose a salad thinking you’re eating healthy, while the dressing on it may have more calories than the actual salad. So I would save going out to eat for a cheat day or find a healthy restaurant or café nearby, that allows you to get familiar with the menu.

 

I hope you found some of these tips useful and check out some of my other posts. Thank you for reading, xoxo.

10 Ways To Lose Weight On Vacation

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Vacation is a time to let go, enjoy, and forget any boundaries we’ve placed on ourselves. However, it’s normal to worry about gaining weight on holiday and often we may find ourselves indulging just a little bit too much. This usually ends in going back home, to the scale and after a few minutes, searching for ‘how to lose holiday weight’. So here are a few ways to avoid gaining weight or even losing some weight on holiday.

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#1. Hit the Gym– this is the most obvious solution; your hotel or resort probably has a
gym that’s open 24/7, so make use of it. You should remain active even when on holiday,
it’s a time to indulge, not slack off.

 

 

 

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#2. Walk– take every opportunity you have to walk; take the stairs instead of the elevator, go on a hike, walk on the beach and if possible, explore on your feet. This helps your body remain active and burn a few calories.

 

 

 

baked-goods-1846460_640#3. Plan Your Carbs– try to avoid eating carbs later on in the day, consume them earlier
on so that you can burn them throughout the day. When eating carbs later at night, they tend to be stored as fat as you’re not using up much energy when you’re sleeping.

 

 

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#4. Stay Hydrated– it’s normal to forget to get in enough water consumption when you’re
out all day, sight-seeing. So remember it’s important to drink at least 2 litres of water per day.

 

 

 

 

 

alcohol-1853327_640.jpg#5. Limit your alcohol– being high in calories and in sugar, alcohol can have a negative effect on your weight loss. Limit the amount of drinks you have, instead of cutting them out completely.

 

 

 

 

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#6. Skip a meal– when on holiday, it doesn’t hurt to skip breakfast for brunch. This will help you control your calorie intake and it’s also more practical when you’re out and about.

 

 

 

buffet-3955616_640.jpg#7. Avoid the buffet– unlimited amount of food at your disposal probably isn’t the best thing for maintaining your fitness journey. The buffet leads to eating twice as much as your usual intake and clouds your mind from deciding when to stop. Try to avoid the buffet or limit the number of plates you fill up with food- one should be enough.

 

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#8. Wait a few mins– before going to grab another plate of food, wait a few minutes- at least 10. This is because it usually take 10-15mins for your brain to understand if you are full. So to avoid overeating, leave some time in-between meals.

 

 

trout-2900325_640.jpg#9. Eat the local food– don’t waste your splurge meals on junk food that you have at home like; ice cream and burgers. Try to enjoy the local meals and try new foods that you’ve never had before. Local meals are sometimes more nutritious and have more raw foods, helping you avoid all the processed stuff.

 

 

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#10. Enjoy– in moderation. Don’t stress over counting calories and obsessing over the fear of gaining weight. Sometimes fitness journeys are mentally tiring, so allow yourself to take a step back and breathe. It’s fine to enjoy the food, that’s what vacation is all about!

 

 

I hope you all enjoyed this post, please like and follow for more tips like this, xoxo.

 

 

 

 

 

 

The Best Weight Loss Method

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This is something I implemented after hitting a weight loss plateau, it took me some time to come across it but If you’re reading this at the beginning of your fitness journey, you should definitely take advantage of this. At one point in time your body gets used to the way you’re eating and your workouts, if you aren’t yet ready to make any further changes to these two then this method is for you.

What is it

Intermittent Fasting. Don’t worry, I’m not making you skip meals for the day or anything like that, most of your fasting time would be spent sleeping. If you haven’t heard of it, intermittent fasting is basically just concentrating everything that you eat in a shorter period of time. For example; I start eating around 10am and stop around 6pm and I have around 5-6 small meals.

What are its benefits?

Intermittent fasting allows your digestive system to rest when you are ‘fasting’ and eating in a limited time period allows your body to burn more fat, as it boosts your metabolism. It also helps curb cravings and prevent binge eating (I know you’ve ended up hunting in your kitchen at 1 am at least a couple of time… I know I have.) I tested intermittent fasting for 1 month, without any exercise and while being a bit more lenient with my diet. After the 1 month of no exercise and gluten free bread every single day, I lost around 3kg. Now, I’m not saying never workout and eat anything you want while trying this out, but I’m just showing you how effective it can be. Obviously, I went back to my workout routine and cleaned up my diet, because I knew it would be more effective that way.

How do you Approach it?

Well, you have a couple of options. You can try 8/16 or 10/14; meaning you’d eat within 8 or 10 hrs and fast for 16 or 14 hrs. You can start eating at any time you want, I personally prefer 10 am, but some people choose to start between 12-2pm, it’s completely up to you. Take your bedtime into consideration as well and at what time you’re appetite is the strongest. Also ensure that you’re taking your daily caloric requirements, do not starve yourself at any point in this. You may feel hungry if you’re used to eating late at night but your body will get used to the timings after some time. You’re allowed to drink coffee or tea even when fasting, without any sugar or creamer however.

A different approach would be to commit to intermittent fasting for only a couple of days, let’s say 5 days a week. This leaves the weekends out, an essential, especially when you have social obligations.

A Day at a Glance 

  • 10am- breakfast
  • 11.30 am- coffee/ tea or a snack
  • 12.30 pm- lunch
  • 2pm- snack
  • 3pm- coffee/tea
  • 6pm- dinner

or

  • 12pm- lunch
  • 2pm-snack
  • 4pm- second meal
  • 6pm- snack
  • 8pm- Dinner

I hope you enjoyed this post and let me know if you do try out intermittent fasting and how it goes along for you. I hope to see you again soon, xoxo.

Burn More Fat Doing Less Cardio

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When trying to lose weight, most people jump on the treadmill first thing and ‘workout’ for 2-3hours. Now while this may burn calories, it’s definitely inefficient and inconvenient in the long run, especially when you don’t have much time to spend in the gym. Running for hours on the treadmill, will also burn muscle, which isn’t what you want if you’re looking to tone your body. Moreover, building muscle boosts your metabolism and increases the amount of calories you burn, so what you need to do is find peace with your cardio routine.

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This is where HIIT training comes in. High Intensity Interval Training leads to burning more calories in less time. However, I do recommend you consult your doctor before taking up any form of exercise as it may be detrimental to your health or cause injury, so make sure to verify with your doctor.

I’ve recently started HIIT training and I’ve begun to see changes in my strength and body after only one week. I combine HIIT workout along with strength training as well as pilates to increase my flexibility. The great thing about HIIT is that you can adapt it to any form of exercise; on the treadmill, the elliptical, the rower or even PIIT (HIIT with Pilates). If you need a starting point, here is my HIIT routine on the treadmill.

Beginner’s guide to a HIIT workout

  • 5 min warm up
  • 1 min sprint + 2 min walk (repeated 6 times)
  • 5 min wind down

Your speed and inclination is totally dependent on your fitness level, I usually walk on 5mph and run on 8-8.5 mph. I do increase the amount of reps every one or two weeks if I feel myself getting used to the workout or I increase my speed. HIIT training is definitely one of the fastest ways to achieving a change in your body, but keep in mind that during a workout your heart rate will reach its optimum level during that one minute.

There are several videos that go into depth about the several workouts you can do, if you want to take it a step further. I’d also recommend Blogilates (Youtube) for PIIT workouts. I hope you enjoyed this post and leave me comment if you decide to take on HIIT training.

5 Ways to Be More Mindful

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  1. Start a Gratitude Journal– writing down only 3 things you are grateful for every morning can have a great impact on your day and on your life overall. Sometimes we fail to acknowledge the many great aspects of our lives, allowing us to take things for granted. Your list could include major things such as being grateful for your spouse or job or even little things like books and coffee. It really doesn’t matter as long as you’re being mindful of that person or object’s presence in your life.

Challenge #1: Tomorrow morning when you wake up, grab a pen and paper and write down three things you are grateful for.

2. Brain Dump– this is initially setting a timer and writing down everything that’s on your mind. This may be tasks you need to accomplish, creative ideas or even emotions. Having to keep all of that information in your brain is somewhat taxing, therefore by externalising it you are releasing your mind of the need to remember and the stress of forgetting.

Challenge #2: Set a timer for 15-20 mins and write down everything that clicks in your mind, take your time while doing this and let things come naturally to you rather than trying hard to focus.

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3. Learning more about food– one thing we all need to do in 2019 is to be more mindful of what we put into our body. This involves reading the ingredients list of the foods we buy and listening to how our bodies feel after taking certain foods. Being more conscious of our food will also help us to improve our energy levels.

Challenge #3: The next time you go grocery shopping, read the ingredients list of the products you buy and that day, write down each one of your meals and your energy levels (out of ten) after eating.

4. Declutter– this allows us to be more mindful of the things we buy and also helps to declutter our mind. Decluttering is a whole process in itself, but you can always start small. Perhaps start by decluttering you office area or closet, if an item doesn’t bring you joy or you haven’t used it in the last month, it’s probably time to let it go. You can choose to donate the items if they’re still reusable or pass it down to someone else.

Challenge #4: Choose a small area in your home to declutter and take out some time to declutter the space. It might be hard at first but it’s definitely worthwhile.

5. Digital Detox– taking out some time to spend without our devices or the internet is essential to calming our mind and being more aware of our surroundings. We often forget there is a world outside of our screens.

Challenge #5: Schedule in one hour or two and turn off all your electronics (perhaps you should notify a few people before doing so). You can choose to spend this free time reading or going out in nature. You may find this process almost addicting and next time you’ll try it for a whole day.

I hope you enjoyed this post and if you have your own techniques in mindfulness, feel free to comment them down below.