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. 

Summer is a wonderful time of year to take care of our ourselves, rest and spend time with family and friends. But it can also cause anxiety overdrive; trying to get 'beach body ready' or worrying about wearing summer dresses and shorts. To stop negative self talk restricting our enjoyment of this time of year, lets look at some ways to get your confidence back so you are excited and ready for summer!

Eat to Nourish Your Body

Eating a balanced diet is crucial for maintaining a healthy weight and feeling confident in your body. A healthy diet should be rich in fruits, vegetables, whole grains, lean protein, and healthy fats. These foods provide the nutrients our bodies need to function properly and also ensure we look our best.

For example, protein helps support strong, toned muscles as it provides amino acids that are the building blocks of muscle tissue. Vitamins A and C help with collagen production to maintain skin elasticity and a youthful appearance by keeping wrinkles at bay. And omega-3 fatty acids, found in fatty fish like salmon, can help reduce inflammation in the body and improve skin and hair health.

Processed foods and sugary drinks, on the other hand, can lead to inflammation and bloating - not ideal when we’re about to hit the pool and bare all. A diet high in these types of foods can also increase the risk of weight gain, obesity, type 2 diabetes, and other health problems. So it’s best to try and limit these foods and leave them as a very occasional treat.

Alongside a heathy diet, don’t forget to stay hydrated! This is especially important during hot summer months. When we become dehydrated we are more likely to experience constipation and bloating, as well as fatigue. Not exactly confidence boosting feelings. Aim to drink at least 8-10 glasses of water per day, and consider adding some lemon or cucumber slices for a refreshing twist.

Get Moving

Physical activity is an important part of any healthy lifestyle, whether it's morning yoga practice, a gym session, home workout, or an evening run. But remember, exercise is not all about getting the perfect bikini body. It’s important for long term health and fitness which will in turn help you feel confident in your body and self.

Not only will exercise help you maintain a healthy weight and tone up, but it can also have a positive impact on mental health by reducing stress, anxiety, and depression. This is because exercise releases feel-good endorphins and helps lower stress hormones and inflammation in the body, which is proven to contribute to depression. Studies have also shown that regular exercise can improve sleep quality, boost energy levels, and reduce the risk of chronic diseases like heart disease, diabetes, and cancer.

To achieve a balanced and comprehensive workout that helps to improve overall fitness and health, try to incorporate both cardiovascular exercises such as running, swimming or cycling, with strength training such as lifting weights, squats and push-ups. Cardio can improve heart health, increase endurance, and burn calories. While strength training can help to build muscle, improve bone density, and increase metabolism.

AMP’s hot pink fitness bars are a great summery addition to your home strength workouts, providing that extra bit of resistance to help sculpt and tone your body. If you’re after something a little heavier, why not try the weighted triangle dumbbells instead?

Practice Mindfulness

Summer is a time to relax and enjoy life, but it can also be stressful at times if you’re not feeling body confident. Practicing mindfulness is a great tool for helping manage stress and anxiety and can improve your overall well-being and happiness. To put it simply, mindfulness is a mental state of awareness that involves paying attention to the present moment, acknowledging and accepting one's thoughts, emotions, and sensations without reacting to them or getting caught up in them.

Mindfulness can be practiced through various techniques, such as meditation, breathing exercises, and body scans. Yoga is a great way to incorporate mindfulness into your life as it involves deep controlled breathing patterns, focus on your bodily movements and can help bring you out of your head. Plus, it’s great for toning and body strength, helping you feel good inside and out.

Get Enough Sleep

Getting the recommended 7-9 hours of sleep a night can contribute to better body confidence in a number of ways. Firstly, it helps us feel more refreshed and energised so we can attack our days with vigour and do all the activities that will help us achieve better confidence.

Secondly, a lack of sleep increases levels of stress hormones and anxiety, which can dampen our body confidence. Similarly, sleep is essential for regulating our mood and emotions and helps us feel positive and happy.

Additionally, sleep can also have a direct impact on our physical appearance. Getting enough sleep can help regulate metabolism and appetite, reducing the risk of weight gain. Sleep also supports good skin health because during sleep, the body produces collagen which reduces the appearance of wrinkles and fine lines to promote a healthy, glowing complexion.

Practice Self-Care

Taking care of yourself is essential for feeling confident and comfortable in your own skin as it

helps build a positive relationship with your body. Make time for self-care activities such as taking a relaxing bath, doing a pamper session with face masks and other lotions and potions, or practising a hobby you enjoy.

These activities can help reduce stress, help us feel love for ourselves and improve overall well-being. If you have an event coming up and you’re not feeling confident about your body, make sure to set aside some time to focus on doing the things that help you feel your best.

Summary

With the warm weather and sun shining, summer is a great time to focus on health and wellness. Maintaining a balanced diet, exercising regularly, practising mindfulness, getting enough sleep, and engaging in self-care activities are all essential for feeling comfortable and confident in our own skin.

Remember, our bodies are unique and beautiful in their own way, and these tips are simply to help us feel our best so we can enjoy all the fun summer activities with confidence and happiness. By making small changes and building healthy habits over time, we can achieve our goals and feel our best all year round.

Let us know your tips for body confidence!

Dragging oneself out of bed in the morning to exercise can be a challenge; especially as the winter is approaching and the mornings are darker and colder.

Morning exercise has several significant health benefits and is a great way to set you up for the day ahead. If hitting the gym first thing is out of the question, home workouts are equally effective and for many people, much more achievable.

In this article, we will provide a brief overview of some of the main benefits of morning exercise.

1. Healthier food choices

Interestingly, research suggests that morning exercise can change your relationship with

food. It is believed to encourage healthier food choices throughout the day and reduce overall food intake. By starting your day with a healthy activity, it is likely that you will want to keep that feeling throughout the day. After all, we don’t want to undo all our hard work!

2. Better sleep quality

Early morning workouts are also hugely beneficial for sleep and energy. According to research, morning exercise can help improve sleep quality by increasing deep sleep and reducing awakenings and the time taken to fall asleep. It also helps increase the release of the sleep-inducing hormone melatonin at night for further sleepy benefits. What’s more, if you prefer to exercise outside, the light exposure can help keep your body clock in check so that you fall asleep easier and wake up feeling refreshed.

3. Increased weight loss

If your goal is to lose weight, you might see better results if you work out in the morning before breakfast. Exercising on an empty stomach means there is no food to provide immediate energy to your muscles. This means your body switches to burning fat as a source of fuel. According to one study, you can burn up to 20% more fat by working out on an empty stomach!

4. Better mood and brain function

Morning exercise can help you start the day on a positive note because, during physical activity, the brain releases an influx of “feel good” hormones that help relieve stress and make you feel happy.

Scientists have found that exercise also improves mental clarity, attention and energy by increasing the levels of a vital brain molecule that plays a role in learning and memory.

The perfect home workout accessory

Every home workout needs the right equipment. And what better place to start than a trusty fitness mat? AMP’s eco-friendly fitness and yoga mat provides 6mm of cushioned support and a slip-proof surface to perform all of your exercises. Whether you choose yoga, pilates, HIIT workouts or weight training, this multipurpose mat has got you covered. 

Summary

Now you’ve learnt about the benefits of morning exercise, it might seem more worthwhile getting up for. Not least does it enhance multiple aspects of physical and mental health, but it also sets the right tone for the day ahead.

According to scientific research, starting your day with physical activity increases the likelihood of you making healthier food choices and eating less throughout the day. It also helps support faster weight loss, improves sleep, reduces stress and enhances brain function and mood.

When do you prefer to workout? Let us know!