Rise and grind

So we have leaped into action and are now on our way to creating much healthier habits.

Unfortunately there is no one quick fix magic pill to become healthier but no need to panic there’s only a few things that are needed commitment being one of them, hard work, discipline and patience, we need to remember that results come over time not over night, So be kind to yourself and be patient, after all its not a race, nor a competition.

Eating the right foods, getting enough rest and keeping stress levels to a low are all vital to good health but this month I want to focus on becoming more active and the benefits are plentiful.

I personally love this quote and think for the majority of us it’s something most of us can unfortunately relate too.

Exercise isn’t just a great tool to change your body it has the power to change your mind, attitude and mood.

Exercise is therapy and if possible the gym is a fantastic place to start out, surrounding yourself with likeminded healthy conscience people and professional trainers is definitely a great advantage, but you do not necessarily need a potentially expensive gym membership to get into better shape.

There are plenty of no costs or low cost options whether it’s going on a bike ride, walking the dog out in the campo, going for a walk or run down by the beach or simply doing some yoga or Pilates stretches at home.

Whatever activity you choose make sure it’s something enjoyable and have fun, that way you’re more likely to keep at it ,consistency is the key. I think we all need to remember exercise is a celebration of what are bodies are able to do, it’s not a form of punishment.




Here just a few of the many benefits of being more active.

  • Improves mood
  • Improves circulation
  • Improves digestion
  • Boosts energy levels and endurance
  • Reduces depression, stress and anxiety
  • Helps you focus and sharpens Promotes better sleep
  • Strengthens and boosts the immune system
  • Strengthens bones and muscles
  • Anti aging effects
  • Improves joint functions
  • Improves body image, and boosts confidence

Walking is a great place to start out –Its free, low impact gets you out in the fresh air.

10,000 steps a day is what we are advised to aim for but most of us only average a very dismal 3,000 to 4,000 steps, aiming for 10,000 steps a day may seem a daunting or difficult task but actually it’s pretty easy to fit in extra steps by simply choosing to ditching the car and walk to the shops, taking the stairs instead of taking the elevator or skipping the short cut and taking the dog on a longer walk, wearing a pedometer or fit bit device is a fun way to keep track of your daily progress.

It has   been proven with regular walking for as little as 30 minutes a day we can reduce the risk of multiple chronic illnesses including the top killers like heart disease, high blood pressure , diabetes, asthma, stroke and even some cancers .

Not only that but being outside in the fresh air can be rejuvenating and refreshing for the mind whilst building and strengthening muscle mass and bone density, leading to less osteoporosis.

Post work out refuel smoothie:

Blueberry- pineapple protein smoothie

Combine 1 cup of plant based milk (almond, soy, rice)

¼ a cup of frozen blueberries

¼ a cup of frozen pineapple

Optional add 1 tablespoon of ground flaxseed, chia seeds, oats, almonds

Place all the ingredients into a blender and blend until smoothie, the protein and carbs in the milk and nuts help repair muscles and replenish cells energy store after a workout and the pineapple contains Bromelain which is a natural anti inflammatory compound which is a great way to help reduce post work out pain and recovery.

You don’t get what you wish for. You get what you work for…So what’s stopping you. GO GET IT!