Written by Mia Barnes

Starting a fitness routine doesn’t have to mean overhauling your entire life. The key to true success is making small changes that fit your current schedule, not disrupt it. Here’s how to build a routine you’ll actually stick to.

Set Clear, Realistic Goals

What do you really want from your fitness routine? Maybe you want more energy to play with your kids, improve your mood, or complete that 5K. Whatever it is, write it down. Goals give you direction, keep your motivation up, and give you something to work toward.

Pick Activities You Actually Enjoy

As much as 60% of American adults don’t get enough movement in their daily lives. A big reason for that is exercise often feels like a chore. This is why it’s so important to find something you genuinely love and look forward to. You’re much more likely to stick to something if you actually enjoy doing it.

If the idea of going to the gym makes you groan, don’t force it. Go hiking or biking if you love being outdoors. Those who prefer low-impact workouts could try swimming or Pilates. The more fun it is to you, the less it’ll feel like an obligation.

Schedule It Like an Appointment

You wouldn’t cancel a doctor’s appointment or skip a work meeting, so don’t miss your workout time, either. Pick a time of day that works best for you — maybe that’s early mornings before the chaos starts or evenings after work as a way to unwind. Add it to your calendar, set a reminder, and treat it like an important meeting with yourself.

If mornings aren’t your thing, don’t force it. Find the time that works for your energy levels.

Start Small and Build Up

It’s easy to get overexcited and try to do too much too soon, but that’s a fast track to burnout. Start with something manageable, like 20 minutes a few times a week. Once you’ve built the habit, you can gradually increase the time or intensity.

Keep Your Gear Handy

Make things as easy for yourself as possible. Lay out your workout clothes the night before, or keep a gym bag in your car. If everything’s ready to go, you’re less likely to come up with excuses. The goal is to reduce any barriers that might stop you from getting started.

Don’t let social media convince you you need fancy equipment or luxury gym memberships. Bodyweight exercises are a perfect way to get started without breaking the bank.

Recruit a Workout Buddy

Finding someone to work out with is a fantastic way to stay accountable. Whether you join a fitness class, go for regular walks with a friend, or find a running group, turning workouts into a social activity can help combat loneliness while boosting motivation. Sharing goals and cheering each other on when the session gets tough can make all the difference. Plus, knowing someone is counting on you to show up is an excellent way to stay consistent.

Track Your Progress

Seeing how far you’ve come can be incredibly motivating. Use a fitness app, journal, progress photos, or even just mark days on a calendar. Keep track of what you did, how you felt, and any improvements you’ve noticed. It’s not just about numbers — celebrate non-scale victories like feeling more energetic or noticing your mood improve.

Here are some motivation boosters that may help:

●      Set mini goals, like completing three workouts a week.

●      Reward yourself for reaching milestones. You could treat yourself to a nice dinner or buy those leggings you’ve been eyeing.

●      Create a playlist of your favourite upbeat songs. Research has shown choosing your own workout playlist can boost your performance and enjoyment.

●      Change your routine when you feel bored. Try a new workout class or a different running route to spice things up.

Try to Be Flexible

Some days won’t go as planned, and that’s OK. Life gets busy, and missing a workout doesn't mean you’ve failed. The trick is to adjust without guilt.

If you can’t fit in a full workout, even five or 10 minutes of movement is better than nothing. Focus on consistency over perfection.

Bringing It All Together

You don’t need to flip your life upside down to build a solid fitness routine. Focusing on small, sustainable steps and giving yourself room to adjust is the best way to create a natural habit.

Get started today!

Menopause marks a significant phase of change in a woman's life. This natural transition can bring about a range of challenging physical and emotional shifts, but they don't have to be daunting. With the right knowledge and coping strategies, you can embrace this new chapter and ensure you feel your best. 

In this blog, we'll delve into the importance of healthy eating, the benefits of exercise and suitable exercise types to help you navigate menopause with confidence.

A quick overview of the menopause

The menopause is a phase all women go through at some point in their lives and for some, it can be a difficult time. Before we discuss how to make this transition as easy as possible, let’s just quickly clarify the difference between perimenopause and menopause*.

Perimenopause is the transitional period leading up to menopause and typically begins in a woman's mid-40s, although it can start earlier,. During this phase, oestrogen levels start to decline, often causing irregular menstrual cycles, changes in mood, and various physical symptoms such as vaginal dryness and hot flushes. 

Menopause typically occurs around the age of 50 (again sometimes earlier) and signifies the end of your periods. When you have gone a full 12 months without a period, you have officially reached the menopause. This change happens due to a continual decrease in the production of reproductive hormones like oestrogen and progesterone, which causes symptoms such as hot flashes, night sweats, vaginal dryness, and mood swings. There’s no denying that these symptoms can be uncomfortable and distressing, which is why we’re here to help with some easy lifestyle strategies that can help you stay on form.

Re-assess your diet to support your body’s changing needs 

As you age and enter perimenopause and menopause, everything starts to change, including your body’s nutritional needs. This is because fluctuations in hormones can contribute to weight gain, bone density loss, higher cholesterol and emotional imbalances. Whilst this sounds scary, incorporating certain nutrient-rich foods and eating a well-balanced diet is a simple and effective way to help you manage these changes and ensure you remain healthy. Here are some of the best and worst foods to eat during the menopause*.

Calcium and vitamin D: These nutrients become even more essential during menopause to support bone health and prevent osteoporosis, a bone condition that is common in menopausal women. Include dairy products, leafy greens, fortified foods, and fatty fish like salmon in your diet, as these are high in calcium and vitamin D which help support bone growth.

Fibre-rich foods: Menopause can sometimes bring digestive changes like bloating and constipation. Fibre-rich foods like whole grains, fruits, vegetables, and legumes aid digestion, ease uncomfortable symptoms and help maintain a healthy gut.

Healthy fats: Omega-3 fatty acids found in foods like fish, flaxseeds, and walnuts are beneficial for heart health and reducing inflammation. Including these fats in your diet is particularly important for menopausal women whose risk for cardiovascular problems is much higher.

Phytoestrogen-rich foods: Phytoestrogens, found in soy products, flaxseeds, and whole grains, can mimic oestrogen and alleviate some menopausal symptoms* such as hot flushes.

Limit processed foods and added sugars: These can exacerbate mood swings, weight gain, and low energy and contribute to inflammation, which can lead to a whole host of health issues.

Benefits of exercise during menopause and perimenopause

Regular exercise alongside a healthy diet is the most effective way to keep you feeling your best through menopause and beyond. Here are just a few of the remarkable benefits:

Mood lifting: Exercise triggers the release of endorphins, which are happy chemicals in the brain that help alleviate mood swings, anxiety, and depression, which is experienced by some women during the menopause shift.

Weight management: Unfortunately, as you get older, hormonal changes make it easier to gain weight, particularly around the stomach. Regular exercise can help you keep the weight off and reduce the risk of health conditions associated with being overweight.

Bone density: Weight-bearing exercises like walking, jogging, and strength training help maintain bone density because they stimulate bone cells to create new bone tissue. This makes your bones denser, less prone to fractures and reduces the risk of osteoporosis.

Heart health: A decline in oestrogen can make blood vessels less flexible and increase bad cholesterol levels, both of which contribute to heart disease. Engaging in aerobic exercises like swimming, cycling, and brisk walking helps strengthen the heart muscle and maintain healthier cholesterol levels*.

Better sleep: Sleep is often disrupted during menopause which can leave you feeling tired and in a low mood the next day. Regular physical activity can help you get a better night’s sleep, so you can wake up feeling refreshed and energised.

Recommended exercise types

Cardiovascular exercises: Cardio improves heart and lung health, boosts your mood and can help you sleep better at night. If possible, it is recommended that women get at least 150 minutes of moderate-intensity aerobic activity per week during menopause. Walking, cycling, dancing, and swimming are excellent choices.

Strength training: Strength exercises help maintain muscle mass and bone density, improve metabolism and ease anxiety and depression. Incorporate resistance exercises like weight lifting or bodyweight exercises such as the plank and squats two or more times a week for best results.

Yoga, pilates and tai chi: These exercises enhance flexibility and balance, which are often reduced during menopause due to a loss of muscle mass. They also involve relaxation, meditation and a mind-body connection, helping ease any stress and anxiety you may feel during this difficult time.

Conclusion

Menopause and perimenopause are natural stages of a woman’s life that come with their own set of challenges. But by looking after yourself and focusing on healthy eating and staying active, you can navigate this transition and enter a new chapter of your life in the best position possible. Remember, every woman's experience is unique, so listen to your body and make adjustments to do what’s right for you. 

References

Perimenopause and Menopause - https://www.nhs.uk/conditions/menopause/symptoms/

Some of the best and worse foods to eat during the menopause -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308420/

Help to alleviate the symptoms of hot flushes - https://www.sciencedirect.com/science/article/pii/S0022316622071905?via%3Dihub

Recommended weekly exercise levels - https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise

https://www.bupa.co.uk/~/media/Images/HealthManagement/Infographics/menopause-exercises/menopause-exercises.pdf

Strengthen heart muscles and maintain healthy cholesterol - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/

Written by Lashara, Fit Living Method

Creating a lifestyle with wellness at the centre of what you do doesn't have to be overcomplicated or fancy. I am a big believer in creating a lifestyle that works for you and establishing habits that enable you to feel good and stay active without much effort! 

Here are ten essential habits that can positively impact your health and overall sense of well-being:

1. Regular Exercise: Engaging in regular physical activity not only improves your physical health but also boosts your mood and mental resilience. Aim for a mix of cardio like running or swimming, strength training with weights, and flexibility exercises like yoga or Pilates.

2. Balanced Nutrition: Fuel your body with nutrient-rich foods. Focus on a balanced diet rich in fruits, vegetables, proteins, whole grains, and healthy fats. Variety is the spice of life, so aim to eat the rainbow and keep things interesting with different options. Try not to exclude whole food groups such as carbs, as these are a great source of energy.

3. Adequate Hydration: Drinking enough water is essential for every bodily function, including maintaining mental clarity and emotional balance. Aim for at least 8 glasses of water a day, and an additional 500 ml on days where you break a sweat.

4.Quality Sleep: Prioritise sleep as a cornerstone of well-being. Aim for 7-9 hours of quality sleep each night to support your body's recovery and mental resilience. Follow a good sleep routine and avoid doom scrolling before bed.

5. Mindful Eating: Pay attention to your eating habits. Eat slowly, savouring each bite, and listen to your body's hunger and fullness cues. Try to avoid eating while watching screens and take time to connect with the meal in front of you.

 6. Stress Management: Practice stress-reduction techniques such as deep breathing, meditation, reading, yoga, exercise or engaging hobbies. Managing stress is crucial for mental health and enables better decision making. 

 7. Positive Social Connections: Nurture relationships with family and friends. Positive social interactions provide emotional support and contribute to your mental well-being. Prioritise keeping up those connections that make you feel good and enrich you as a person.

 8. Limit Screen Time: Reduce excessive screen time, especially before bed. The blue light emitted by screens can disrupt your sleep patterns and affect your mental health. I am a big fan of reading before bed or listening to a good podcast.

9. Mindfulness and Meditation: 

Cultivate mindfulness through meditation or mindfulness exercises. These practices can help you stay present, reduce anxiety, and enhance mental resilience. Even going for a walk in nature can help reduce stress levels and increase your awareness.

Remember, the journey to better health and mental resilience is unique for each individual. Start small, be patient with yourself, and celebrate your progress along the way. These habits, when consistently incorporated into your lifestyle, can pave the way for a healthier, happier, and more resilient you.

If you are looking for more support with how you can start your wellness journey, book a complimentary call with Lashara today.

With your big day approaching, you’re probably experiencing a few jitters and worries as the wedding preparation ramps up. For many of us, part of the anxiety is around wanting to look and feel our absolute best, but with all the stress and busyness surrounding the event, how do we even begin to focus on ourselves?

To make your life a little easier, we’ve put together the ultimate wedding wellness guide. Following these top tips will ensure you are physically, mentally, and emotionally on top form for the big day.

Get stuck in to exercise

Having gone to all the effort of choosing the perfect dress, you don’t want to be feeling uncomfortable wearing it because your body confidence is low. Exercise is the best way to lose those few extra pounds, tone up, and can also help ease any pre-wedding stress, ensuring you feel amazing and look killer.

To get the best results, include a combination of both cardio and strength training in your workout routine. Some great cardio exercises to blast away the calories, helping you slim down and shift weight, are running, cycling, swimming, or even brisk walking. Research has found that high-intensity interval training (HIIT) is a more effective way to lose weight than moderate-intensity exercise and results are noticeable quicker - perfect if you’ve not got long left until the wedding! 

For strength training, you might want to focus on exercises that target your arms, as they are often on display in sleeveless or strapless gowns. Exercises like bicep curls, tricep dips, and push-ups are great for sculpting and defining your arms, while exercises like the plank and shoulder presses can help strengthen your upper body and improve posture, giving you an elegant and poised presence as you walk down the aisle. 

To accompany your arm toning workouts, include AMPs 2kg strength bars which add just the right amount of weight to give you the physique you need. These come in a variety of colours and are super easy and comfortable to hold. If you’re looking for something heavier to take your workouts to the next level, try the 3kg or 4.6 weighted triangle.

Establish a Self-Care Routine

Self-care is essential during wedding planning as it helps you maintain balance and rejuvenates your mind and body so that you feel fresh and radiant on the day. Here are some of the best self-care practices to incorporate into your daily routine.

Meditation

With all the stress surrounding the wedding, setting aside some time to practice meditation or mindfulness is essential for calming your mind. If you spend your days fretting, your physical appearance can also suffer - you don’t want to have bad skin or bags under your eyes at your wedding. Meditation is a great way to bring you back into the present moment and has been proven to have many bountiful benefits for our mental health.

Pamper yourself

Treat yourself to regular home spa treatments such as facials, hair masks, or body scrubs. Not only will these pampering sessions relax your body, but they will also give you that radiant bridal glow.

Practice Gratitude

Keep a gratitude journal and write down things you're grateful for each day. Focusing on the positive aspects of your life will help you maintain a positive mindset throughout the wedding planning process.

Nourish Your Body with Nutritious Foods

A well-balanced and nourishing diet not only fuels your body with everything it needs to function properly, but it also enhances your skin, hair and nail health. By eating the foods with the right vitamins and minerals, you can ensure you look and feel a million dollars. Here are three of the best foods to eat for your hair, skin and nails.

 Fish high in Omega-3

Fish like tuna, salmon and mackerel are rich in omega-3 fatty acids which are powerful antioxidants that help fight cell damage, helping reduce inflammation and redness in the skin. 

They are also a great source of protein, the building block of hair, and biotin, a nutrient that supports the production of one of the most important hair proteins, keratin. Both of these nutrients give your hair strength, bounce and sheen. 

Avocados

Avocados are rich in healthy fats including vitamins A, E and C which are important for healthy skin, hair and nails. These nutrients help moisturise and strengthen hair, support collagen and keratin production to reduce the appearance of fine lines and wrinkles and increase nail toughness, and protect against oxidative cell damage to combat hair loss.

Dark leafy greens

Dark leafy greens like spinach and kale are packed full of amazing nutrients that help strengthen brittle hair, including vitamin A, iron, beta carotene, folate and vitamin C. These all work together to keep the hair and scalp hydrated and support hair growth.

Destress and look after your emotional well-being

Let’s face it, wedding planning can be stressful. But it's important to take care of your emotional well-being and limit stress during this time because stress can have several negative impacts on your physical and mental health. Try some of our tried and tested strategies to manage stress and cultivate emotional balance.

Connect with Loved Ones

Spend quality time with family and friends who provide support and positivity. Share your concerns, seek their advice, or simply enjoy their company. Social connections are essential for emotional well-being and can offer a sense of comfort during stressful times.

Connect with Nature

Spending time in nature is the perfect calming tonic and helps ground you in the moment so your worries can melt away. Take a walk in a park, go for a hike, or simply sit in a garden and soak in the beauty around you. 

 Practice Mind-Body Techniques

Explore relaxation techniques such as deep breathing exercises, gentle yoga, or aromatherapy. These practices will help you find moments of tranquillity, reduce anxiety and ensure you approach your wedding day with a calm and rejuvenated mind.

Summary

Your wedding day is a once-in-a-lifetime experience, so of course you want to look and feel fabulous! By following our top tips in this guide, you'll radiate beauty, confidence, and bliss on your special day. 

Most importantly, don’t forget to exercise as this is key to feeling confident and comfortable in your wedding attire. Incorporate a combination of cardio and strength training exercises into your routine to tone up and achieve your desired physique. Alongside exercise, nourish your body with nutritious foods like fatty fish, avocado and leafy greens as these provide essential nutrients that allow you to shine both inside and out. 

It's completely normal to feel a bit anxious and overwhelmed with all the wedding preparations. By connecting with loved ones, nature and practising mind-body relaxation techniques you can manage stress levels and boost your emotional wellbeing. Establishing a self-care routine that includes meditation, indulgent pamper sessions and gratitude practice can also help you maintain emotional balance and rejuvenates your mind and body. 

Focusing on your wellbeing in 2023

The new year is a time when we look back on the last 12 months and decide what changes we want to make for the future. The fitness industry has seen a significant increase in the number of people making New Year's resolutions to start exercising more, eat healthier and lose weight. However, January can also be a hard month to get going on these plans. It's cold, dark and busy, so we can feel more like hibernating in our free time than jumping around. If you're one of these people, you might be wondering how to keep up with your goals throughout the year. Here are some tips:

Set some goals. It doesn't have to be new year new you, or require making a 180 degree change in lifestyle, but if you want to get into healthier habits and make those fitness changes you want to make stick for the long term, then you have to start somewhere. Goals can be a really fun, motivating way of turning habits into a healthy lifestyle, particularly when they incorporate all of your wellbeing. They help in many ways, from scheduling time to relax and enjoy self care, to spending time with friends and family, getting those finances in order and prioritising sleep as well as improving your exercise and nutrition. Taking a more balanced approach and using small step changes, can help you improve the likelihood that you will make positive and lasting changes in all areas of your health.

Make it specific. The first step in setting New Year's health and fitness goals is to make them specific. Instead of saying "I want to get more exercise," try "I want to walk (run/bike/dance) three times a week for 30 minutes after dinner." Schedule it in your diary, but if something comes up that prevents you from walking one night, at least you can count it as missed instead of giving up completely and you have 3 days out of 7 to achieve your goal. If you want to achieve more strength and tone, you could sign up to an online class and commit to taking two full body 30 minute classes a week to start off with, then review your actions each month to ensure you're moving towards your goal.

Make sure your goals are realistic. If you're just starting out, don't expect to run a marathon or lose 50 pounds in a month. Setting unrealistic expectations can lead to frustration if you don't reach them right away, overeating when you've restricted yourself too much and burnout from trying to do too much too soon, which can lead you to stop all together. Instead of aiming too high, start small and increase your level of activity gradually over time. Consistency in exercise routines and approach to nutrition is key to those health and fitness goals, and you don't need a gym or heavy equipment to achieve body confidence or a toned physique, but you do need to allow time for yourself to get there in a healthy and sustainable way. Read our blog on the benefits and reasons to use light weights in your workouts here. And remember, abs are made in the kitchen! 

Set small goals that are easily measurable. For example, if your goal is to run five miles every other day by June 1st, instead of saying "I'll run five miles every other day," write down "I'll run two miles, three times a week for the first month." You then have a starting point (achievable for you) which can help you to break down your goal over the next 6 months and work out how you can build up to achieving it realistically from there. Writing down your goal helps you stay accountable for it as well as track your progress toward achieving it. If you can share them with a friend or create an accountability partner, you're also more likely to stick to them. Depending on your overall goal, you don't have to be strict or rigid in your approach, allowing flexibility in your goals can help make them more enjoyable and achievable. You could set an intention, such as "workout 3 times per week for half an hour," as this lets you then choose the workout you feel like doing on the day so you're more likely to stick to the routine and feel good when you've done it, whether it was HIIT, sculpt or yoga. 

 

Some examples of simple SMART fitness goals: eat 5 servings of fruit/veggies every day (ideally aiming for 30 different types of plant over a week for optimal health benefits); go for a 30 min walk 3 times/week (at a time which works for you); do 10 push ups every other morning or before bed (build up to add a one minute plank hold!); drink 6-8 glasses of water per day throughout the day; get 8 hours of quality sleep every night; spend 1 hour reading each week, set aside 20 minutes 3 times a week. These small habits can then build into lasting lifestyle changes for overall wellbeing.

Lastly, it's important to take the time to think about what you want from your fitness plan. What are your ultimate fitness goals? What do you want to achieve in the next month or year? How do you want to feel by the summer? Once you have an idea of what you want, write them down so that you can break them down and track your progress along the way. What goals can you set today? We'd love to know how you're getting on, let us know in the comments below.