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Get Rid of Gym Soreness: How To Relieve Joint and Muscle Pain

Do you feel sore after a workout? Do your joints hurt and muscles ache every time you exercise? If so, it may be time for some joint pain relief. Unfortunately, many people who work out in the gym regularly suffer from chronic muscle pain. Therefore, it is crucial to find ways to relieve this type of pain before it becomes debilitating. Fortunately, many different kinds of remedies can help end that nagging soreness once and for all! Here are some top tips to get rid of gym soreness and relieve join and muscle pain.

Do Light Exercises

A lot of people who work out often experience soreness in their joints and muscles. One way to help with this is to do light exercises such as walking, stretching, and yoga.

If you’re unsure what these are or how they can benefit your body, visit www.thefootandankle.clinic for proper diagnosis, treatment plans and recommendations on helpful exercises.

Use an Ice Pack

While it might seem counter-intuitive, ice is the best way to relieve your sore muscles. It reduces inflammation and numbs pain by cooling down overheated muscle tissues with its cold temperature. You can do this in various ways: wrapping an ice pack against affected areas or wearing compression sleeves filled with ice.

You should leave ice on your muscles for 15-20 minutes and repeat as necessary for both options. This will relieve pain and inflammation quite fast–often in less than an hour! If you experience any discomfort while doing this treatment, it is likely due to too much swelling, and you should stop immediately.

If you have a medical condition like Raynaud’s disease or diabetes and have numbness in your fingers and toes, it is best to avoid using ice on sore muscles.

Go for a Massage

One of the best ways to relieve joint and muscle pain is by going for a massage to promote a successful fitness routine. Massages help loosen tight muscles and reduce stress, which leads to less inflammation in your body and reduced soreness after exercise. If you’ve never had a professional massage before, we recommend starting with one just once per month or so – that way, your body will be able to recover a bit before you start getting massages more often.

Make an appointment with a massage therapy clinic in your area. If you’re new to massages, be sure to let the therapist know that you have never had one before so they can walk you through what’s going to happen and answer any questions that come up during the session.

Stretch, Stretch, Stretch

If you’re experiencing pain from a strenuous workout, the best thing to do is get into stretching mode. Stretching alleviates muscle soreness by increasing blood flow and loosening tight muscles, which can cause joint stiffness. Stretches that target your neck, back, hips and shoulders are all effective for reducing post-workout pain.

The best time to stretch is after a workout, but if you’re feeling stiff during your post-workout recovery session, it’s not too late to grab some yoga mats and work on opening up those tight muscles.

Conclusion

In conclusion, you can get rid of soreness by doing a few simple things. But there are also other ways to relieve joint and muscle pain that doesn’t involve giving up your fitness routine altogether, such as stretching exercises or using an ice pack. However, some experts recommend staying active during the recovery process, so it doesn’t turn into a prolonged period of inactivity.

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Do you have Imposter Syndrome | Self-Belief

Feel like you’re not good enough?

You work hard, try to be at the best of your game, spend extra time reading/ learning/ researching, get celebrated for successes but still feel like you are a fraud? Fooling everyone around you? Having no faith that your decisions and convictions mean anything? You may have Imposter Syndrome.

Imposter Syndrome; is a term coined in 1978 by clinical psychologists Dr Pauline R. Clance and Suzanne A. Imes referring to high-achieving individuals marked by an inability to internalise their accomplishments and a persistent fear of being exposed as a “fraud”.

What does Imposter Syndrome mean?

This feeling is felt by many – particularly by women – where there is a distinct lack of self-belief in your own decisions, success and the essence of who you are.

You question your decisions, constantly seek to back up your opinions or rely on others to set the path for your future. Sound familiar?

It is a horrible feeling. Feeling like a fraud, like you don’t belong in the position you are in, the awful emotion that you are not good enough. It is draining, demotivating and can leave you feeling blue. Don’t worry you are not alone.

“Sometimes I wake up in the morning before going off to a shoot, and I think, I can’t do this. I’m a fraud.” – Kate Winslett

It is exhausting – I know – as too often feel like I don’t belong, feeling like everyone else seems to know exactly what they’re doing and in worst case scenarios I have let someone override my own knowledge as I had a distinct lack of faith in my own ability. Needless to say, I was right and was left feeling humiliated and like a failure.

Tips to improve Self-Belief

After some research and some internal pep talks, I have come up with some simple steps to help you fire that negative inner committee and re-instate a board of positive voices to support you with your every goal.

Stop comparing yourself to other people.

We are living in a world where there are hundreds of ways to compare your success to others. The power of social media means we can often look into the lives of people who seem to be smashing it. We see the smiles, lifestyle and naturally, we start to reflect on our own World.

The grass always seems to be greener on someone else’s lawn – but that doesn’t mean without a little nurture and TLC yours could not be as green.

The number one thing I have realised, especially due to the industry I am in, that comparing myself to my peers is not an option. When you stop doing this and focus that energy into pursuing your own goals – you will start to notice that these small changes set you on the path to hitting your bigger goals.

Failure does not make you a failure.

As a perfectionist, failing hits hard. However, resilience in character is what makes people the strongest.

Looking through history, you will start to see, that the greatest failures birthed the biggest successes. All you have to do is google Steve Jobs to Sir Richard Branson and even Einstein to know people don’t always get it right!

Success consists of going from failure to failure without loss of enthusiasm. – Winston Churchill

You can’t be right every time but it is how you respond to a setback which defines who you are as a person.

Just because an idea failed does not mean you are a failure.

Nobody belongs here more than you.

Fact.

Realise that nobody knows what they’re doing.

This is something that once you realise it makes your life a lot easier.

Parenting is a perfect example of this. The best parents in the world had no experience. They learn on the job, strive to be the best, put their heart and soul into and acknowledge when they mess up.

There is an element of expertise in any job but being successful relies on your own drive to achieve. Our world is constantly changing, innovating, learning and growing and no-one knows everything.

If you can keep relevant, keep reading and keep striving to achieve your goals that in itself is a success.

Always believe in yourself, because if you don’t, then who else will?

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How To Make Hard Decisions | Lifestyle

Life is full of hard decisions.

When a big decision comes around it can leave us paralysed with what to do when weighing out the outcomes.

Indecision, sometimes, can be as hard as making the decision itself. It can leave you riddled with anxiety and immovable with moving forward.

Speaking from my own experience, I personally do not like change. In fact, I am often resistant to it. I am guilty of asking for other people’s opinions rather than making my own. However, in hindsight I often find out that my initial gut feeling was the right one anyway.

I may not know all the answers but here is my way of dealing with coming to the right decision when times seem tough.

How To Make Hard Decisions

Reflect

Take time. If you feel people are pressuring you for an answer be firm and let them know you need time. I often find that sleeping on a decision allows you to digest and find your truth. Like with most things, a good night sleep can give you clarity and stop you from making a rash decision.

Weigh up the Pros and Cons of the decision

The good old pros and cons list is a fantastic weapon when coming to an answer when you are not sure. Instead of breaking down different factors into negatives and positives, break it down into your values, truths and ambitions.

Will it get you to where you need to be?

Will it bring you joy?

Will it be tough at first but give you reward?

Do not merely break things down into plus and minus as sometimes something which is tough in the long term can be more rewarding.

Think passed the decision

Similar to the above, sometimes most people will only think about the near future but not long term. For example, one answer could cause a huge upheaval in your life, bring about change and be quite challenging but in 6 months time be the best decision you have ever made.

Think forward, remove your mind from the here and now, and truly try and take an umbrella view. You never know what you may see in the future.

Ask for advice from a Friend/ Family

Your friends and family are your trusted committee who know you best. They may be able to guide and support you through the decision making process and help you find your answer. Alternatively, you can sometimes find by hearing what someone else thinks reinforces your own opinion if you disagree with them…

Trust your Gut feeling

Trust your gut. It is your second brain and is powerful for detecting your innermost voice. We all have had that moment when something doesn’t feel right…learn to trust it.

Whatever your decision is, remember, you can always change your mind. The wonderful thing about today is that we are in a dynamic society, which, is constantly metamophosing into something different. Nothing is forever, so know that even if it doesn’t work out, you can always take a new route.

Remember, life is going to be full of hard decisions, some we will make right, others wrong but always know that every decision you make you will learn from it.

Be the driver of your own life.

If you like this article, you may also like Natural Ways To Keeping Stress Free!

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Identifying Anxiety And Working With It | Balance

It is very typical to feel anxious and stressed somewhere, especially if your daily rhythms justify it. However, when it exceeds the limits and interferes with your quality of life, it can be a sign that it is an anxiety disorder. With environmental stresses at an all-time high, separation from loved ones, isolation due to COVID restrictions, now more than ever anxiety levels are starting to increase.

I have spoken before about my anxiety and ways I have tackled it in the past in Why Do I Feel Anxious, however, I feel now is a time to revisit and share.

Anxiety disorders include phobias, panic, obsessive-compulsive disorder, and generalised anxiety disorder. I am no doctor therefore if you feel that your anxiety is limiting your day to day life please do seek medical help. The following is just my views on how to deal with slightly elevated anxiety levels.

How do you recognise anxiety?

These disorders can occur in either children or adults and are accompanied by symptoms such as:

Intense anxiety and stress
Inability to concentrate
Feeling tired
Sleep Disorders
(Sometimes) muscle aches
Dizziness
Motion sickness
Tachycardia
Headache
Difficulty making decisions

How to deal with stress on your own

You can do some things yourself to help yourself overcome the anxiety disorder, also, and under the supervision of a specialist.

Regular physical exercise and engaging in sports and group activities is always great for the soul. Endorphins from exercise can boost happiness while the energy which may be causing some anxiety can be used.

Increasing the hours, you sleep and slowing down on going out (alcohol etc) can also help lower anxiety (especially if your anxiety increases on a hangover).

Before seeking medication, you could investigate the use of CBD and how it can assist. It has proven benefits that include calming the heart rate. A frequently elevated heart rate is the most common symptom of anxiety and can be unpleasant. If you are unsure how much CBD is good to incorporate into your life, then you could look at a CBD dosage calculator to help.

However, I find surrounding yourself with your loved ones, getting a good night sleep, staying off the stimulants and daily walks a cure for most symptoms.

Why do I have this anxiety?

Some people may remember the first time their anxiety appeared. You may also be able to recognise the first time you felt anxious – who you are, with whom, what exactly you felt, etc. Often, however, it is difficult to say precisely when your anxiety first appeared. It is usually even more challenging to say why he appeared. Even if one can identify the causes, it is difficult to explain why the stress continues to appear. What causes the symptoms to persist?

What maintains stress is indeed a series of vicious circles that are related to the way a person thinks. A great deal of anxiety and a lot of negative emotions make the person always think about the problems they are facing, the stress itself (i.e. the symptoms that appear), as well as their self-confidence, the world around them and their life in general. This article from verywellmind touches on a few points to help deal with emotions and stress as they arise.

You are not alone

As I said I am no Doctor and when I refer to anxiety I am not referring to the condition just the state of feeling anxious. If you are seriously struggling or it goes on for more than a week – please make sure you speak to someone.

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Applying The Right Psychology To Fitness Success | Balance

Keeping fit is something that we should all do. But how often have you made a change in your lifestyle such as started a new diet, or implemented a new fitness routine, only to abandon it after a week?

Making a new change can be stressful but it doesn’t need to be…

Make Lifestyle Changes Gradually

There is a reason that we often abandon these major lifestyle changes and this is generally because we are doing too much at once.

Our habits will have taken us our entire lives to develop, and we’re not just going to be able to break them with a click of a finger. If you are used to eating a certain type of diet, then completely changing this overnight will come as a huge culture shock to your body and it will leave you feeling pretty lousy.

Similarly, if you expect to be able to increase your level of activity from low to high immediately, your body and brain are going to be resistant to the change.

Don’t expect to make major changes suddenly. Implement the psychology of marginal gains and make the changes that you want in a more gradual fashion.

Get The Right Kit

We all worry about how we appear to others. And having the right kit is important for if you are taking up a new physical activity. Whether you need Fujin Tracksuit Bottoms or some new running shoes, buy something that is suitable for the job that you need it to do, but that you are also happy with the appearance of.

While you may be dealing with superficial ways of developing your confidence around physical activity, if you feel confident in the way you are dressed, the internal self-confidence will gradually follow.

Set Realistic Goals

If you are just starting out on a fitness journey, don’t expect to lose four stone and be able to run a marathon in six months. Sure, you will hear stories of people who can do that, and it is not impossible. But comparing yourself to these people is setting yourself up with some very unreal expectations.

If you do not succeed in meeting these lofty goals or don’t seem to be making the level of progress you would have hoped to, you are going to be more inclined to feel demotivated and give up.

Make sure that your goals are specific, measurable, achievable, relevant, and time-bound. Start small and work up. Remember, a marathon is a slow process and you should not try and sprint it.

Mix It Up A Bit

Variety is the spice of life. If you are running the same course or using the same pieces of gym equipment every day, stop. Mix it up a bit. Think of alternative exercises to bring into your routine. Go for a cycle or a swim. Take in a change of scenery, or listen to a playlist or podcast while you work out. The fresher you can keep your experience, the more likely you will be to continually engage with it.

If you like this article, you may also like Is Your Social Life Making You Sick?

This post was written with collaboration with FATJOE

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The Stress-free Approach to Finance Goals | Balance

Finance Goals

With January 2020 now in full swing, many of us will have started New Year’s resolutions. Whether it’s dry January, losing weight or learning a new skill, a lot of us will have started (or stopped) a new habit this year.

One of the most common goals we make for ourselves is to do with our finances. Money can be one of the biggest causes of stress in our lives on a day-to-day basis. Moving house might be considered the most stressful thing we can do, but that’s all wrapped up in mortgages, borrowing, lending and the bottom line of our bank accounts.

It’s all too easy to make vague resolutions… ‘This year, I’ll be better with money,’ something we’re all guilty of.

Well, below you’ll find some 5 easy tips on how you can find yourself in a better financial position without getting stressed. Continue Reading…

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4 Tips for Enhancing Your Health through Balance | Balance

“Balance”

is one of those things that we all know is really important – and that almost all of us struggle with for much of the time.

Have you ever found yourself being rushed off your feet at work? or struggling to make time for family or friends due to certain other commitments that have completely dominated your waking hours?

You already know that it feels pretty awful and “wrong” to have all of your life’s energies going solely in one direction – at least, if that direction isn’t something that you would happily and consciously surrender everything else in your life for.

Ancient religions, cultures, and traditions from around the world emphasise the importance of balance and harmony for health, well-being, and even the stability of the individual and the society they inhabit.

Aristotle wrote about the “Golden Mean,” and argued that every “virtue” was found in between two “vices” on the extremes. Courage, for example, was the virtue between cowardice on the one hand, and recklessness on the other hand.

These days, many of us are chronically stressed, anxious, depressed, and ill. There are various medications and medical treatments that can help with some of the recurring conditions that people experience, and it’s good to live in a time when services like an NHS repeat prescription app are on offer.

All the same, the first and best solution for these kinds of problems is often finding more balance in life.

Here are a few tips for enhancing your health through balance:

Continue Reading…

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The Podcasts I’m Listening To | Balance

Since moving to the other side of the world, Podcasts have truly been my saviour! Informative, quirky, funny or educational – we are truly spoilt with what is to offer out there.

Podcasts have allowed me the opportunity to switch off from my environment but also lean in on topics, subjects and conversations that I’m interested in. From a mindfulness perspective, it can really help me take control on certain moments in the day by giving me the freedom to engage in what I am most interested in. Continue Reading…

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April is Stress Awareness Month | Balance

Stress has always been a part of human nature. It is the sensory cue that told our ancestors whether to fight a bear or run from a bear (fight or flight). However, in 2019, where there are no bears in a natural habitat, our response to stress is still just as strong. We are more stressed out than ever before with stress being one of the main causes of illness both physical and mental.

April is Stress Awareness Month, and I have had the chance to catch up with Karen Newby from Alchemy Super Blends to share her thoughts and advice on why stress is so harmful to the body and what we can be doing to support ourselves.

alchemy, energy, cyncity, cyntra in the city, cyntra charlesworth

What do you think is the main trigger for stress for you?

The life juggles! Balancing work, children, seeing dear friends and our general 24/7 lifestyle. Work now follows me everywhere via my phone – luckily, I love my job, it doesn’t really feel like I’m working, so that is an advantage, however as a business owner it does take its toll when I’m still working on my laptop at 9pm at night or thinking about work when I’m with my children…the guilt then manifests!

Stressed out? Head to Alchemy Super Blends Stress Reducing Retreat this May.
For 10% discount use code: RETREAT10

Do you think we put too much stress on ourselves?

I think technology has a lot to answer for. Technology has made us so connected but we also live in an age where we’ve never felt so alone. Don’t get me wrong I think it is hugely positive in so many ways – especially if you have your own business – but screen time can take up so much of your time if nothing else! Time that could be spent in more productive ways. The blue light is classified by the WHO as a carcinogen! It can increase our stress hormone release via the retina of our eye which is why it’s so hard to sleep if you’ve been in front of your screen late at night…

morning elixir, cyncity, cyntra in the city, cyntra charlesworth, stress free blogger

3) What 3 tips do you follow to reduce your stress?

I always say to my patients in my clinic that I can’t do much about their external stress, but I can help the body deal with it better. This is what my Retreat in May focuses on – how to become more resilient to stress. I like to remember that stress can be a positive force if you can adapt to it.

Caffeine: If you drink caffeine, have it with food. This lessens the metabolic effect dramatically. Caffeine increases the ‘fight or flight’ response so keep it to a minimum or choose a time of day when you really need it and have with food.
Cook: Doesn’t have to take ages (lots of quick recipes on my Karen Newby Nutrition Facebook page). I’m a big believer that food = love. Taking time to nourish ourselves with more plants and more food in season helps to nourish our guts reduce our sugar cravings and to help us develop a deep-rooted sense of happiness that comes from a healthy gut. Reason is that serotonin (the ‘happiness’ brain chemical) is mostly made in the gut. Cooking for friends and family also equates to community and boosting our limbic system which all helps to calm our nervous system.
Sleep: Easier said than done for many. Get rid of your phone in your bedroom. Buy an alarm clock instead. Even having a phone in your room even on airplane mode still makes us THINK about work! Magnesium – nature’s tranquilizer – from green leafy veg for supper or as Epsom Bath salts in your evening bath.

What one change would you recommend people take to help minimize their daily stress?

Take time for a proper breakfast! Eating more at this time of day, more protein and good fats, greatly effects our blood sugar balancing. If you just have tea and toast (which so many of us do!) then this causes a spike of blood sugar followed by a crash – it is at these crashes that we can start to feel more anxious and irritable and less able to deal with tricky clients or work presentations! It also helps to minimise the need for so much caffeine which can affect our sleep. Lack of sleep is also a stressor…

Stress Awareness

Stress is everywhere – it exciting, it keeps us on our toes, however, when you are imbalanced and you start to get stressed out it is a big issue.

Use this month to reflect on what the main stresses are in your life.
What can you do to reduce them?
What can you do to support yourself? What can you do to present your best you to the situation?

Head over to Alchemy Super Blends to find your right elixir to support you and the stresses you face and be sure to check out the Stress Reducing May Retreat – use RETREAT10 for a cheeky 10% discount!

Want more tips on stress awareness and managing stress? Try Walking Meditation and other articles here

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Do You Know How to Hygge | Lifestyle

How to Hygge!

Do you know How to Hygge? – pronounced “huugha” is the be new buzz word or hashtag of 2017. Coming from the Danish word which translates to ‘cosiness’ books have been popping up in January 2017 lists about the concept.

I first came across the idea when I picked up Signe Johansen book How to Hygge: The Secrets of Nordic Living where Signe walks us through her interpretation as a Scandinavian living in London.

Being a city girl and constantly having to balance work + play – the idea of introducing a little cosy in my life sounded right up my street!

I thought I would share with you the aspects of Hygge which resonated with me.

Be kind to yourself

One of the first things that struck about the idea of ‘how to hygge’ is the positive angle it takes on living your life. The emphasis on living rather than restricting – i.e. the food and chill – differentiated the idea from other books that quite often tell you to start doing this and stop doing that.

Instead of joining the latest diet fad, or stressing your body in the gym or being too rigid – it explores doing what feels good for you in that moment. Being in tune with your body is very important and I think we could all use this in our lives.

Get Outdoors

This may not sound so easy when you live in a city but there are a few ways you can trickle a little of the Great Outdoors in your day to day life! How to Hygge in the city can be done by taking a few little steps – here are my suggestions.

Walk to work

Headphones in – Sunnies on – and get in those paces. Less stress on the tube or stuck in a traffic jam and as I always say ‘saving £££ and losing lbs’

Stroll with friends

Meet friends on the weekend and go for Brunch and a stroll. Get your post brekkie coffee to go and head to your nearest park or flower market and peruse while you chat

Use your lunch break

Get up from your desk and just get outside. The fresh air and getting your blood circulation will give you a burst of energy rather than just sitting all day.

Make time to chill

This is one of my resounding goals for the year -albeit – I haven’t yet mastered it. Making time to relax is very important in keeping your life balanced and for all around wellbeing. If you are not sure how to start put chill time into practise – here are my top tips.

Set diary invites for you time

Put time in your diary 2-3 times a week (seems like a lot but will pay off) that is dedicated to YOU time or just relaxing. This could be reading a book, learning a new skill, catching up on your favourite box set or just doing whatever makes you feel happy. If you don’t pay yourself with time first – no-one else is going to do it for you.

It is ok to say NO

Linked to the point above. If you feel guilt of saying NO it is time you start to put it in to practise. Your time and energy is precious and if you spread yourself top thin then you can help no-one. Learn to say no to certain situations in order to give your all in other situations

Be kind to yourself

It’s ok to CHILL!

Buy some candles

Simple.

Say Yes to Coffee and Butter

This point I liked. We are all guilty to saying No to certain tasty treats but as long as its not all the time it is great to say Yes!

Sure, we cannot live on butter and coffee alone but don’t beat yourself up over enjoying a little sweet treat here and there.

Want to know how you can also Hygge?

Pick up one of these books and see how you can apply this Scandi principle of cosiness to your day-to-day life.

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How To Stop Being a Procrastinator? | Lifestyle

Procrastinator, cyncity, Cyntra in the city, Cyntra charllesworth, stress free blogger

procrastinate /prə(ʊ)ˈkrastɪneɪt/
delay or postpone action; put off doing something.

Procrastinating, to procrastinate, to effectively delay yourself from reaching your goals through the fine art of laziness. We are all guilty of it. We set a goal and say to yourself ‘I’ll start tomorrow’ or ‘I’ll start on Monday’ or ‘when I get paid’.

These are all genuine reasons but over time are they preventing you from actually reaching the things in life you want?

I have procrastinated over a ton of things in my life but with the New Year settling in I have taken action to really look at the things that I want. I set out how I want to achieve them and these are the tactics I have found which have truly helped me to reach my goals over the last year.

Check them out;

1: Micro Goals

Setting micro, bite size and achievable goals are often better than setting over arching goals such as Lose Weight, Make More Money or Travel More. Instead, small micro steps such as; walk 10,000 steps a day, only by 3 store bought coffees per week or save 10% of my wage toward my next holiday.

Small micro-goals make smaller but significant steps closer to the over arching goal which at the time may seem un attainable and thus makes you procrastinate toward doing the daily tasks to get you there.

There are loads of useful resources out there to help you set goals. Stores like Kikki-k Goals/ Dream books or ASOS Best Me For Life Journal.

2: Reasons Why

I touch on this in my article on how to deal with a change in lifestyle and I think it is just as relevant here. Knowing your reasons why is always fundamental when making any changes. Your ‘why’ is your motivation, it is your catalyst for change.

By keeping the WHY in mind it will help you get off your butt and start making that change.

3: Think About the End Goal

Think about the end goal – think about that feeling. What does it look like? What does it feel like? Does it make you feel good?

Use that feeling as your motivation to make change.

Feeling confident and sexy in a bikini on the beach? Think about that when changing your eating habits! Waking up on beach/ top of a mountain/ incredible new country? Think about that when you’re spending your wages.

If you think forward and reflect backwards you can start to give you the motivation to stop procrastinating and get the wheels in motion.

4: Just Do It

At the end of the day being a procrastinator comes down to you. You wanna get something done – just do it.

Good things come to those who do something about it. Things, unless you’re super lucky, don’t just happen, you make it happen.

You can write every list in the world, promise yourself you will start tomorrow, make all the pledges to take action but if you don’t just do it – you’re still procrastinating.

If you like this article, you may also like Is Your Social Life Making You Sick?

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How To Deal With A Change To Your Lifestyle

Change. It is terrifying and not for the light hearted but quite often it is necessary. Life can throw many curve balls at us which require us to change. Sometime, change is done to us or we come to a cross road in our life when you wish to make a change to your lifestyle.

Be it a new fitness regime, change to your diet, end of a relationship, new job or moving to a new city or country; all of these can have big affects on your well being.

“Be the change you wish to see in the World” – Gandhi

Change brings opportunities and challenges us. It led me to think about the changes I have made in my life and how I went around dealing, working through and coping with those changes. It inspired me to share with you my top ways with dealing with change.

How To Deal With A Change To Your Lifestyle

Establish A Routine

When big changes are happening your life things can get overwhelming. Establishing a routine has been frequently recommended to those who are going through transitional times. It helps to ground you but also build good habits which provide a solid base for positive change.

Routine
Bedtimes
Pre prepping
Connection with people

“Everyone thinks of changing the world, but no one thinks of changing himself.” – Tolstoy

Expect The Lows But Enjoy The Highs

It won’t always be easy
It is ok to feel low
Change is daunting, unknowing, grey area and worrying
Things will get better
When things feel great – savour the moment

“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” – Einstein

Reflect On Your Reason Why

Why did you make the change?
What were your reasons?

These will be a really good indication of when you are questioning yourself why you made the decision in the first place. It is sometimes easy to lose sight of your reason ‘why’ when you are going through a tough time. It is often easier to go back to comfort than to face the difficulties of a transition. This is often the reason why people never progress or achieve when making a change.

“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” – Rumi

Focus And Re-Focus Your Goals

Where are you in your journey – where do you want to go? What were your original goals? Are they still relevant now?

When you make a change to your lifestyle, whether it be a new fitness regime, diet, job or move city – just because you set original goals doesn’t mean you can’t be flexible and evolve them as you evolve.

“Nothing is so painful to the human mind as a great and sudden change.” – Mary Shelley

Always Be Kind To Yourself

Change is tough and change is for the brave. Many people go through life dreaming about the changes they would like to do with their lives but never turning those dreams in to reality. It is not always easy, nice, fun or enjoyable when making big changes to your lifestyle. With this in mind, be kind to yourself.

If things aren’t always going your way, don’t be too harsh. Things will go wrong, it may be tough, it may get rough and sometimes you may feel like you’ve made a bad decision. Whatever happens though, you have tried. There is a lot to be said for trying as unless you try something you will never know if it is right for you.

“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” – Lao Tzu

Making a change to your lifestyle may result in an outcome you are not happy with. Never see failure as a trait of who you are, it just the result of something that has been tried or tested to find out what works better. It is not who you are.

If you like this article, you may also like Natural Ways To Keeping Stress Free!

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Easy Ways To Wake Up Early When You’re Not a Morning Person

Rising early when you’re not an early riser

Have you ever had that class you would like to attend but seen it starts at 6am so immediately know it ain’t gonna happen?

Have you ever had heart palpitations as you know you need to get up early but that time of day just mentally doesn’t exist in your mind?

There are different kinds of people in this world – from the early bird who love an early morning to the night owl – but due to the way the world works life just doesn’t take these into account. Sometimes, we have to be pushed out of our natural rhythms due to a work commitment of a social engagement.

Early Bird or Night Owl

Of the two, I am an early bird and I am fully aware of how rising early when you’re not a natural early riser can be really daunting. Therefore, I thought I would share with you my tips to rising early and getting that early morning without the tiring consequences.

Get to bed early – You still need 8 hours!

I would recommend starting to do this a week or so before you need to as it’s not just that easy. Start by zoning out from technology about 2 hours before bed. The blue light stimulates our minds and prevents us from fully switching off. There are a number of apps you can use to reduce the blue light on your phone – for a comprehensive list check out this link.

Think like a child and have a relaxing bath and put on a bed time podcast (story). A warm drink or caffeine free tea often helps me. My favourite has always been Pukka Night Time Tea, which you can find in all local food stores.

Reading is also a fantastic way to wind down. Lose your mind into the depths of the pages and you will often find yourself nodding off. My preference is a hard copy over a phone/ kindle – as getting your eyes away from the technology is pivotal for winding down.

Read more about Pukka Herbs here

A gentle and increasing alarm

You may think you will sleep through your alarm but if you choose an alarm, which starts gently and slowly increases, you will find you naturally start to awake from slumber.

You may be thinking… that ain’t gonna work for me! I used to live with a friend who’s alarm was loud enough to wake the street and she still slept through it. But try this and set a few alarms in increments of you think you may sleep through.

Arise slowly, wiggle your fingers and toes and smile. Works a treat.

Go and make a warm lemon water and sit by a window or go outside if it is warm – the natural light is what your body is craving.

Coffee

Let’s be serious… I am human

Circadian Rhythm

I have mentioned above my top tips, however, you do need to take into account your circadian rhythm. This rhythm is impacted by whether you’re an early bird or night owl as it will affect when you feel most alert and most drowsy through the day.

Therefore, bare in mind that it can be a lot harder to change when you are going against your natural groove.

Early morning are a part of life and I do hope that these little tips may give you something for the toolbox that will ease you into the morning next time you have an early start.

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Healthy Energizing Snacks | Stress-Free Snacks

Stress-Free Energizing Office Snacks

Looking for a healthy energising boost which is actually good for you? Well here are my top suggestions!

Pre Workout Boost/11am kickstart

If you have been checking in on my Instagram stories you would have seen Sandows Cold Brew featured quite often.

This delicious cold brew coffee is delicious, strong and full of no nasties. I have never been one for cold coffee – but these guys changed my mind.

I have been drinking a can first thing in the morning before my workout and have noticed the following;

No dehydration

Better concentration

Wide awake but no shakes

Performing better

Lifting heavier

Running Faster

And all over better performance!

The original and citrus are my favourite flavours! Would highly recommend.

Use this discount code: SANDOWS_FAM for a little gift from me to you!

2. Post Lunch Grumble

We all have that moment – usually around 3pm – when the post-lunch grumble in the stomach appears.

Don’t let the sugar cravings overrun you – reach for something tasty with none of the crap you get from some usual shop bought snacks. Real Handful has created a tasty treat which combines all the yumminess of nuts and fruit with a splash of sweetness with a hint of chocolate.

All the free’s you expect (dairy-free, gluten-free, vegan) but with all the flavour to keep you satisfied!

3. After Work Gym Sesh

Tired, grumpy and the last thing you want to do is go to the gym. Many of us reach for a coffee at this time which can result in being pumped and affecting our sleep! Instead, reach for Tenzing a delicious natural energy booster!

Filled with natural goodness, this drink is ethically sourced and sustainably produced to bring you a drink that is not loaded with sugar when you need that extra boost!

Click here to find out more!

For More Stress-Free Lifestyle Tips Click Here: Balance

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How I Reduced My Daily Plastic Use With One Change | Keep Cup

Reducing Plastic

Plastic consumption is at the forefront of the news. Since the wonderful David Attenborough delved deep into the destruction that this easy to come by single-use product has on our environment we have seen a significant shift to reduce plastic consumption.

Plastic, is, unfortunately everywhere.

According to Fauna & Flora Org,

Plastic is accumulating in the world’s oceans at a staggering rate. An estimated eight million tons of plastic – the equivalent of over 26,600 Boeing 747 planes – are swept into our seas and oceans every single year, mainly via rivers and coastal urban centres.

So what can we do as individuals to reduce our own plastic footprint and join the movement to get rid of this toxic by-product of society?

USE CODE: CYNTRA for a 15 % discount at Cru Kafe

Keep Cup

I am a coffee lover! Any of you who follow me on IG will know this. If you want to reduce your plastic consumption in one simple and effective move – get a keep cup.

“When auditing office waste, it’s common for us to see bins with 20% disposable cups. Keep Cup is a great way to reduce the use of disposable cups, given they are recyclable!”
Great Forest, Environmental Consultants

Disposable cups, made from paper or plastic, demonstrate a significant problem for our environment.

The vast number of disposable cups ending up in landfill puts unnecessary pressure on our natural resources to manufacture and transport them. Single-use disposable cups are definitely not the biggest perpetrator destroying the environment, but they are a clear demonstration of how convenience and consumption have become increasingly out of control.

USE CODE: CYNTRA for a 15 % discount at Cru Kafe

How can I reduce my Plastic consumption?

This year, I invested in a Keep Cup from Cru Kafe, to make one small step to helping reduce my plastic consumption.

Cute, stylish and the perfect long black/ flat white size… this Cru Kafe Keep Cup was very handy indeed. Made of glass you do need to be a little careful, but in saying that, I have not had a single issue with breakages.

By simply making this one small step, as an individual, I am able to make my difference in the overall reduction of plastic use in my day-to-day life.

USE CODE: CYNTRA for a 15 % discount at Cru Kafe

Keep Cup Pros

Stylish
The Cru Kafe Keep Cup is small and chic. Wrapped with cork for the perfect grip, it actually was much nicer to sip my morning java from a weighted cup rather than a flimsy piece of paper which, at any point, could spill. We have all been there when the coffee somehow manages to jump out of that sipping hole at the smaller nudge of a stranger.

Simple
It is hard to reduce your plastic consumption when supermarkets are incessantly wrapping everything in it! By using a Keep Cup, you are able to simply make that small steps toward big change the world needs to tackle this terrible by-product of man.

Stress-Free
Simple; use, wash and re-use. Fundamentally, taking any unwarranted stress out of this small change.

Smiles
9/10 the barista will be more than happy to fill your cup (and often give it a wash for you) with a cheeky grin on their cheeks. There is something about knowing you’re trying to help the environment which just warms people to you.

USE CODE: CYNTRA for a 15 % discount at Cru Kafe

Keep Cup Cons

Carrying
Yes, you do have to carry it around. Therefore, if you are the type of person who doesn’t carry a bag, then I would recommend purchasing a Keep Cup to keep at your desk.

Wait until you have reached the office before your morning brew and take the cup with you. It may even make you think twice about grabbing that £3 cup of magic on your way in and save you some money.

Forgetting
#GUILTY You will sometimes forget it. Often, I will leave it by the kitchen sink, or run out the office and only when I am about to make my order realise I have left my Keep Cup at my desk.

Ignorance
In the beginning, I would quite often find the odd coffee shop who would look at me like I asked them the most bemusing question. A little animosity, as if I was putting them out, or breaching some form of health and safety. However, I am finding now that most coffee shops are now on board.

USE CODE: CYNTRA for a 15 % discount at Cru Kafe

Where to buy a Keep Cup?

You can find Keep Cups in most coffee shops now. I personally bought mine from my favourite coffee company Cru Kafe. You can find the link here: Keep Cup

Depending on whether you like a big coffee or small but I would recommend the small size for ease of use.

USE CODE: CYNTRA for a 15 % discount at Cru Kafe

For More Stress-Free Lifestyle Tips Click Here: Balance

Older Posts

Balance

The key to life is Balance

Do Light Exercises

Use an Ice Pack

Go for a Massage

Stretch, Stretch, Stretch

Conclusion

Feel like you’re not good enough?

What does Imposter Syndrome mean?

Tips to improve Self-Belief

Stop comparing yourself to other people.

Failure does not make you a failure.

Nobody belongs here more than you.

Realise that nobody knows what they’re doing.

Life is full of hard decisions.

How To Make Hard Decisions

Reflect

Weigh up the Pros and Cons of the decision

Think passed the decision

Ask for advice from a Friend/ Family

Trust your Gut feeling

How do you recognise anxiety?

How to deal with stress on your own

Why do I have this anxiety?

You are not alone

Make Lifestyle Changes Gradually

Get The Right Kit

Set Realistic Goals

Mix It Up A Bit

Finance Goals

“Balance”

What do you think is the main trigger for stress for you?

Do you think we put too much stress on ourselves?

3) What 3 tips do you follow to reduce your stress?

What one change would you recommend people take to help minimize their daily stress?

Stress Awareness

How to Hygge!

Be kind to yourself

Get Outdoors

Walk to work

Stroll with friends

Use your lunch break

Make time to chill

Set diary invites for you time

It is ok to say NO

Be kind to yourself

Buy some candles

Say Yes to Coffee and Butter

Want to know how you can also Hygge?

Related articles across the web

1: Micro Goals

2: Reasons Why

3: Think About the End Goal

4: Just Do It

How To Deal With A Change To Your Lifestyle

Establish A Routine

Expect The Lows But Enjoy The Highs

Reflect On Your Reason Why

Focus And Re-Focus Your Goals

Always Be Kind To Yourself

Rising early when you’re not an early riser

Early Bird or Night Owl

Get to bed early – You still need 8 hours!

A gentle and increasing alarm

Coffee

Circadian Rhythm

Stress-Free Energizing Office Snacks

Pre Workout Boost/11am kickstart

2. Post Lunch Grumble

3. After Work Gym Sesh

Reducing Plastic

Keep Cup

How can I reduce my Plastic consumption?

Keep Cup Pros

Keep Cup Cons

Where to buy a Keep Cup?

For More Stress-Free Lifestyle Tips Click Here: Balance