Eliminate 'Can't' From Your Vocabulary

Recently I recognised a pattern amongst those who fail at 'dieting' and are constantly complaining about weight loss (or lack of): they like to eliminate things and restrict themselves.  Persistent dieters are constantly saying they 'can't eat this' or they 'can't eat that'.  I mean, I'm no expert, but I'm pretty sure whenever I'm told I can't do something, I want to do it.  And it doesn't take a genius to work out that those who rely on restrictive dieting to lose weight never manage to keep it off.  

So maybe it's time to take a different approach. Perhaps instead of chaining up our desires (only to resulting in more desire) we start to look at all the things we CAN do.  

For example....

Instead of 'I can't eat carbs if I'm trying to lose weight' saying 'I can eat lots of yummy protein to help satiate my appetite'

Instead of 'I can't run 6km in this heat, it's too hard' saying 'I can enjoy this fun aerobics class with pumping music'

Instead of 'I can't exercise today because I have a busy day at work' saying 'I can wake up for an early morning yoga class to relax me before this busy day ahead'

Instead of 'I can't be sociable this weekend because I'm not drinking' saying 'We can chill by the pool and cook a BBQ this weekend!'

You get the point....

One thing to remember though, if you are on a weight loss journey or just into looking after yourself physically and mentally,  don't turn too many 'cans' into opportunities to have a cheat day or get out of exercising! The whole point is to put a positive spin on a healthy lifestyle (aside from the obvious positives that are obtained when eating well, exercising regularly and being sociable).  

And trust me, the less you start saying you can't do things, the more things you are able to do! 

You can do it! 

V x 

Friendship.

This post is a little unlike my usual 'health and fitness' related posts, but sometimes I feel that our relationships play a huge role in our overall health.  While most people understand that romantic relationships can take their toll on you physically and emotionally, often people don't realise the impact that friendships can have on your health.  

In this day and age, friendship has become, in some cases, a fragile and disposable thing.  Saying 'oh I have a friend who...' is so widely used, but generally we're just talking about one of the hundreds of Facebook friends we have, who, apart from social media updates, we don't actually know that well.  When popularity has become measured by how many followers you have on Instagram, or how many Facebook likes you get on a post, it's no wonder the word 'friendship' has seemed to lose all meaning.  

According to the dictionary, the word FRIEND means 

'a person with whom one has a bond of mutual affection, typically one exclusive of sexual or family relations' 

It's funny really. 

Now, I'm not trying to say that I have LOADS of friends, or that I don't have any.  Being quite an independent person, I am more than happy to have time on my own. However, I've been lucky in life to make some really great friends, and those people know who they are.  I have friends that I don't speak to for months on end, and when we finally do it's like nothing has changed.  I have friends who are completely different to me, but still understand me better than most people. I have friends I talk to basically every day.  I have people who were close friends and we barely speak now, but the friendship we had was significant.  And I have friends who have stood by me in some of the hardest times of my life.  And that's bloody awesome.

But then there are always those 'friends', who, despite how nice they are to you in person, or how smiley and positive they are with you, you cannot trust a word that comes out of their mouths.  These are the sorts of people who you've heard talk smack about their so-called best friends. 

This is what I don't understand...

If you don't really like someone, then why pretend you're friends with them? Has social media and our need to be liked completely blinded us from the fact that, straight up, some people just aren't our friends? Is that such a bad thing? I don't think we were put here to like EVERYONE.  I'm not saying that you have to be savage towards the people who aren't your friends, we don't have to have anything to do with them.  But why do people still insist on being friendly and nice to someone if you know that they aren't nice about you? We don't walk around with bubbles over our heads indicating how many followers we have, so why do we care so much?  Surely this social anxiety is having a detrimental effect on our health?

I guess it all comes back to our need to be accepted into society. And don't get me wrong, I've let this issue upset me many a time.  But I think sometimes we have to remember our true friends. The ones who will stand by us no matter what, and stick up for us when others aren't.  And maybe we should all practice being true friends to those we care about. 

It's so fab when I hear people boasting about their friends. Gloating about how great they are. It's true that when you see the positives in people, they will send those feel good vibes straight back to you. And guess what? It makes you feel awesome! 

Any way, enough of my rant. Just think about it...

V x 

Goals.

Lately the word 'goals' has been circling social media. Whether it's 'relationship goals' or 'squad goals', it seems the internet is giving us all something to strive for.  

As you may have noticed, I've been a little slack on my posts lately. This last month has been a busy one; between work, visitors, my birthday and getting ill, I haven't been great to my body.  So I've decided that each week from now on, I'm going to set myself some small, simple goals, in order to get my body back to health and feeling fab! 

Setting (realistic) goals is essential to a healthy lifestyle.  Simple things, like drinking plenty of water, or getting to bed by 10pm are not only achievable, they will make you feel energised, healthy and happy.  

My advise would be keep it simple.  Try not to overload yourself with a long list of things to achieve during the week, after all we already lead busy lifestyles. Perhaps 2 or 3 goals per week, to keep you motivated.  

For example, my goals for the coming week include: 

1) Do two sessions of hot yoga this week 

2) Eat plenty of colourful, fresh food

3) Drink at least 3 litres of water a day

The aim of my goals are to get my body feeling flexible again, and to try and improve my skin (it's been playing up lately). 

It always helps to write your goals down, and put them somewhere that you will see them every day.  Perhaps on a sticky note on your bathroom mirror, or at your desk at work.  Once you've achieved your goals, not only do you feel accomplished, but your body will reap the benefits too. 

So lets be Goal Diggers together! 

Have a fab week. 

V x 

Where Does Time Go?

This isn't one of my usual posts. It's not about health or fitness or food or science. It's more nostalgic. More of an acknowledgment. 

Yesterday was my birthday, and it made me realise how fast this last year has gone, how fast every year has gone. 

We are all so busy working towards things, waiting for pages to turn, anticipating what's to come. The thing is, in all of this anticipation and all those countdowns, we miss out on what's happening right now. It sounds so cliché, but we all need to step back at times and just live in the moment.  

Wishing away time can make us miss out on the great everyday things that are happening right now. 

Yesterday was probably one of the best days I've ever had. I got to spend it with my boyfriend and my mum, doing all my favourite things. I didn't want the day to end. But it did, and though today I'm back at work and back to real life, at least I woke up this morning and everything was good. Everyone I care about is healthy and happy and life is pretty damn great. Sure, I'm not jetting through the Carribean on my yacht, or drinking wine all day in a vineyard somewhere in France, but life is pretty damn privileged for me. 

So before we start complaining about petty little things, remember that our right now is pretty awesome.  Let's stop wishing away work days and counting down till the holiday season.  If you're truly not happy with your right now, then do something about it. I've said it so many times before, but life is too bloody short. Our right now might just be our last right now, so make it worthwhile. 

Find the privilege in going into work every day - some people are jobless and homeless, at least we have a roof over our heads and can put food on the table. And for the same reason, make sure the food is delicious!! Remember that although we might not enjoy going to that aerobics class, at least our bodies are capable and healthy! 

It's one thing that I'm definitely trying to train myself to do - being thankful and being present. For the next 364 days I will try and stay positive, because I never know who could benefit from it, never mind myself.

So even if time does seem to pass quickly, at least I've embraced every second of it!

Happy Tuesday. 

V x  

26 Minus A Day

Tomorrow is my 26th birthday. For some reason, I've been anxious about turning 26. 26 means I'm in my late 20's. It means that I am well and truly considered an adult. And it means that, whether I like it or not, people have certain ideas of how your life should look by 26. 

But, like every true Gen Y, I'm going to throw caution to the wind and say NO THANK YOU to the ideals of being 26.  We all have to remember age is just a number, and instead of achievements like getting engaged, owning your own home, a fulfilling career; I prefer to look a life with a slightly different approach. 

These are 26 things I've learnt by the time I turn 26...

1. Family first. And if you're lucky enough to have a sibling, remember they were your first best friend.

2. Wear suncream! Not only is sun burn unsightly, it hurts and it doesn't set you up well for the later years. At best, wrinkles, at worst, I don't need to warn you about the dangers of skin cancer. 

3. Keep learning. Whether it's a university degree you're after, or learning how to bake the perfect pastry or cut the perfect bob, just keep learning.  

4. Trust your gut. It's usually right.

5. When it comes to friends, it's quality over quantity every time! 

6. Give people a second chance (this was a hard one for me to learn!!) because sometimes your initial opinion is not the right one!

6. Look after your body, it's the only one you'll ever get. Don't abuse anything, everything in moderation! 

7. Don't deny being upset. Like they say, there's no rainbow without rain.  Every now and again all we need is a good cry to feel better! 

8. Listen to what older people have to say, they've already lived it.  Their advice is better than any step-by-step guide! 

9. Do yoga. 

10. Set yourself goals, it will help keep you motivated.

11. Eating well will make you feel good about yourself, in my eyes it's a form of self respect! 

12. If you're lucky enough to find someone who you love and who loves you back, don't fuck it up.  If you haven't yet, chill and don't give up. Sometimes they're right under your nose! 

13. Champagne will make any day feel special.

14. Cuddling your pet will make you feel 200% better. 

15. Everyone should be part of a team at some point, regardless of whether its a rugby team, a chess team or a press team. It makes you friends for life, like comrades going into battle! 

16. Sometimes its better to keep your mouth shut! Not everyone wants your opinion, sometimes they just want someone to listen to them!

17. Exercise will keep you positive.

18. Crash dieting never works.

19. Love your job because you spend 80% of your waking life doing it.

20. Don't worry if your life doesn't look perfect.  It really doesn't matter what others think, as long as you're happy that's all that counts! 

21. Really see as much of the world around you as possible. Whether you're travelling far and wide, or just taking in the beautiful everyday glories around you.

22. My Mum is usually right.

23. Dark chocolate is the way to my heart.

24. Don't take anything for granted. Tomorrow it could be gone. Life's too bloody short to worry about your dress size or your salary. Live life exactly the way you see fit. You never know when it will be taken away from you, so make sure you do something every damn day that makes you smile. 

25. Find the fantastic in the ordinary and every day will be a good day.

26. We're all just wondering what the hell we're doing here! I'm just gonna try and figure it out as I go along! 

And finally something my boyfriend has learnt over the past 4 years - always make sure there are snacks close by; I take hangry to a whole new dimension! 

Happy Birthday to Me! 

V x 

Competitive Women, When Did It Become A Bad Thing?

In celebration of International Women's Day, I thought it appropriate to approach a topic I've recently had exposure to - Competitive Women.  Over the weekend I was involved in a netball tournament and got to play alongside some brilliant women to win the cup, in a tight fought, competitive final.  To myself and my team mates, this final was so incredibly important, and we were so proud of one another when we pulled together for the win. Being surrounded with like minded, sporty women, I felt 100% free to be my competitive self over the entire weekend. 

HOWEVER....maybe it's because we don't share the same passion for the sport, or have vastly different hobbies and personalities, but I have encountered many women who frown upon being competitive, and make you feel like a dork for being competitive.  I'm unsure as to whether they perceive it as un-lady-like or being aggressive, but these girls will snortle and turn their noses up to anyone acting mildly competitive.  

When I looked up the term 'competitive' I found mostly negative connotations: 

"having or displaying a strong desire to be more successful than others"

Here's where I have my issue. When did being competitive by nature, become a bad thing? Being competitive might mean that you strive to do well and succeed, it doesn't have to mean that you're happy to crush everything and everyone else in your path!   We all know that if it was a game of life or death, the most competitive would eventually win, because they would want to.  

And secondly, since when is it OK for men to be competitive (and for women to celebrate a man's competitiveness) and not for women? Aren't we just fuelling the stereotype of being the more submissive sex, relying on our male counterparts to hunt and gather for us? 

Don't get me wrong, some people are born un-competitive, they have no real desire to beat anyone else, or win any races; and that is great! Others are born with a desire to be the best at everything they put their minds to, on or off the sporting field; and that's great too.  We have to remember that being competitive doesn't mean that you want to see others fail.  I'm highly competitive when it comes to sport, but I also love to see others succeed in life.  

Being a competitive woman doesn't make you any less womanly.  Because you're happy to rumble for a ball or tackle down an opponent doesn't mean you're manly or aggressive.  Take a look at the Lioness, not only does she hunt and gather for her lion family, she also forms a tight knit female 'team' where they stick together for the good of the pride.   However, it is also known that a potential new member of a lion's pride, has more trouble being accepted if it is a SHE, as the lionesses try to keep her out....

Perhaps, if we are opposed to the competitive women around us, it is because we feel threatened by them.  And then I guess it all comes down to knocking what we're afraid of due to lack of self confidence.  Why does it always come back to that? 

In a world where stereotypes and insecurities will always cloud our judgement, I say embrace your inner lioness! If you're a competitive chick, then good on you! If you're not, then that's great too! I suppose the most important thing to remember is, as we all strive to reach the top (cause let's be honest, we all are) it's better to be surrounded by friends and teammates, than crushing people in your path and creating enemies. 

Roar ;) 

V x 

  

Birthday List

It's only 25 days to my birthday, and aside from a rose gold iPhone 6S, my heart desires active wear.  I spend 80% of my life either in scrubs or gym clothes, so why wouldn't I want to look as snazzy as possible! Plus, the more active wear I have, the more outfit options I have to wear to Friday morning breakies.  

I need this sweater in my life! #scrublyf

I'm very much a monochrome girl, and the best thing about keeping it simple and basic means everything matches.  I'm loving the sporty jumpers and high waisted leggings.  As well as loose fitting shorts and strappy crop tops.   Now if I could just have their bods, that would be great!  

For more fitspo, follow my Instagram @victoriasole and my Pinterest.

V x 

Beat The Blues...

As the old Buddy Guy song goes, Damn right, I've got the blues.  Yes, the Happy Sole is not so happy today.  I don't particularly know why.  I think it's a combination of a) my brother leaving back to Cardiff this morning b) realising the holidays are over c) hormones d) work is average at the moment, and e) trying to stay positive despite being engulfed by a lot of negative vibes.  Hear me when I say, this is NOT a post about depression or anxiety; I don't suffer from either of those conditions and by no means am an expert on either matter.  But I'm sure I'm not the only person who feels a bit low at times. 

Although I believe it's healthy to ride out the emotion, sort of let yourself feel it and then move forward, here are some tips to dealing with the blues and perking yourself up a little! 

Be Kind & Smile

Although you really don't feel like it, being kind to others is a great way to improve one's mood.  Even something as simple as letting someone go in front in a grocery line, or stopping the car for someone to cross the road, will make you feel a little better.   It's usually reciprocated with a warm smile, which is bound to defrost even the coldest hearts. 

Bust A Move

Usually when I feel like this, it's due to pent up frustration. I find one way of dealing with frustration is to exercise...hard. There's nothing like throwing around some weights or pounding the pavement, getting a real sweat on, to get those endorphins pumping and make you feel more relaxed.  So next time an issue is really getting to you, whip out those punching gloves and go hell to leather.

Belt Out A Tune

Just like exercise will make you feel better, so will music.  Jamming away to your favourite hits will distract you from the bad times and make you feel free and liberated.  Music soothes the soul, so utilise it's unique abilities and tune out the rest of the world for a little while.  Hell, even throw in a little interpretive dance and get those endorphins pumping again. 

Have A Cuppa

It's true what they say - a cup of tea is like a warm hug for your insides.  When all you need is comfort, recline on the sofa with a steaming cup of peppermint or chamomile tea and really enjoy it. I promise it will make you feel better!

Avoid Social Media

Here's the thing with social media that we ALL need to remember...people only ever post their positives.  The problem is, when we're having a below average day, sitting there scrolling though Instagram and Facebook seeing so & so have gotten engaged, or Cindy got a promotion, or Barry just moved in to his new apartment, we're going to feel worse.  Although we may be overjoyed for Cindy or Barry, there's still that lingering feeling of 'I'm not doing as well as everyone else'.  The best thing to do it avoid social media for a while, read a book instead, or throw yourself into your work. Or better yet, colour in! Distraction is the best way to escape your negative thoughts and just get on with things.  

Finally, remember that this will pass.  Everyone goes through stages of feeling low, whether they choose to admit it on social media or not.  All it takes is a bit of positivity and assuring you get on with things, not letting negativity overwhelm you.  Some days you do yoga and drink green smoothies, other days you don't want to get out of bed.  That's OK. Life's all about balance. 

Keep Smiling.

V x 

New Years Evolution

It's December 31st, 2015.  A day of champagne, fireworks, kisses and (unkept) promises. So many people wake up on January 1st with a sore head and a list of resolutions, which usually don't make it to January 7th.  According to the Oxford Dictionary, to make a resolution is to make a firm decision to DO or NOT DO something.  Now, if you ask me, as human beings making any sort of firm decision will usually result in the complete opposite of what we intended. 

'I resolve to eat less carbs' - eats left over Christmas pudding for breakfast

'I resolve to exercise more' - doesn't wear trainers till March 2020

'I resolve to be more sociable' - declines invitation to friend's birthday drinks because its on a Tuesday night (hellooo, obvs...it's a school night!) 

Any way, you get the point.  Ever since we were children, most of us wanted to do what we were told NOT to do, and vice versa.  So instead of making New Years Resolutions, I've decided to embark upon January 1st (and every day after that) as a New Year Evolution. 

Now, Oxford's definition of evolution is the gradual development of something.  I like that. I like the thought of gradually developing and evolving as a person.  Is that not what we were put here to do? To grow? 

The happiest people are those who are always looking to learn more, understand more, do better, meet more people.  Developing as a person is fulfilling. Part of the fun in life is the unexpected, and from each unexpected occurrence we can grow and flourish. I'm not saying sell all your belongings and travel the world with only a back pack (unless of course, you want to), but people need to start appreciating change and thriving from it.  Remember, in the Animal Kingdom, evolution is essential.  Only the strong survive, and without adapting to the environment and circumstances, they perish.  If only humans considered life in the same way, far too many of us are stuck in our comfort zones, unwilling to accept what's actually going on.  If more people decided to make changes and grow, the world would most definitely be a better place! 

Take every day as it comes, try your hardest (always), and be kind to those who deserve it and those who need it. I've said this so many times before, but life is far to short to worry about eating less carbs, exercising more, or worrying whether people think you're a hermit or not.  Do what makes you happy, and do what makes you feel achieved and successful in your own right.  

So, as the clock counts down to January 1st, think of how you are going to make 2016 the best year yet.  Imagine where you want to be this time next year, and work towards it every. single. day. And if where you thought you wanted to be changes, then cool, embrace it!  Life's all about adapting and evolving.  

Here's to a fabulous 2015, and an even better 2016! Happy New Year! Cheers! 

V x

How To Recover From A Massive Weekend...

Yes, that's my netball team taking a selfie with rugby legend, Sonny Bill Williams! 

Anyone who has lived in Dubai knows that the Emirates Airline Dubai Rugby Sevens is THE most anticipated weekend on the social calendar. 3 days of early mornings, late nights, rugby (and netball!) in the sunshine, followed by at least one night of excessive boozing and poor food choices. Bliss! But the fun sure takes it's toll on the body.  Most are left feeling sore, hungover, grouchy and tired.  So in honour of the best weekend of the year, I thought I'd share my secrets to sorting yourself out and getting back to normality (NOTE: give yourself a day to revel in your hangover, it will make you more motivated to refresh afterwards).  These tips aren't just for the Sevens, music festivals or epic nights out can also cause symptoms of such come-downs.  

1. SLEEP

It might seem obvious, but those 12 - 16 hour days of excitement and adrenaline pumping fun can leave us absolutely knackered. Getting an early night once the weekend is over is the best thing we can do.  During sleep, our body can heal and repair itself efficiently as it doesn't have much else to worry about.  Our sore muscles can repair and we can make up for the hours of rest lost over the weekend.  Plus, you'll wake up feeling a whole lot fresher than you did the day before with significantly smaller dark circles under the eyes! 

2. HYDRATE

Whether you participated in sporting events or not, a weekend full of sunshine and booze generally equates to dehydration.  Obviously increasing your water intake over the next few days will help this (adding lemon to the water will help alkalise your body at the same time) but also consider herbal teas, coconut water and fresh juices to help replace some nutrients and minerals that have probably been lacking over the past few days.  Another reason to hydrate is to banish water retention in the body (something I suffer exceptionally badly during a hangover).  If we are dehydrated, our cells cling on to every last drop of water they can find, resulting in bloating, puffiness around the face and neck, and poor digestion.  In order for our body to return to equilibrium, we need to replace the water we have lost.  Remember, what you EAT is just as important as what you DRINK.  Fresh fruits, veggies and plenty of lean protein should be on the menu for a few days. Keep your carb intake lower for a short while, as starchy carbs can also increase water retention and bloating.  My final suggestion, especially if you are feeling a sore throat coming along, is to take some supplements (either in pill form or powder) to really boost your vitamin and nutrient intake quickly and avoid the classic 'run-down cold'.  Nutra Organics does a great raw powder packed full of the good stuff, and it's as easy as throwing a teaspoon into a smoothie or a glass of water.  Just a few days of eating light and clean and drinking plenty of fluids will have you feeling and looking fab once again! 

3. SWEAT

Finally, don't use your big weekend as an excuse to avoid your sports bra for 2 weeks.  Getting back into it as soon as possible will get the endorphins pumping, relieving those post-Sevens blues.  Perhaps a good hot yoga session or a light jog is all you need to get the blood pumping and stretch out those muscles.  Maybe you'd prefer a hardcore HIIT session to really kick start things...whatever feels good! But trust me, once you're back to your normal training routine you'll start to feel refreshed and motivated.  

And if that doesn't help you feel better, remember its only about 363 days till next year's Rugby Sevens when we get to do it all over again! 

V x 

10 Things Happy, Healthy People Do Every Day

The daily habits of the happy and healthy are like gold dust to those who often feel under the weather, stressed or grouchy. But just by incorporating these 10 daily habits, maybe just week by week, one at a time, your body will thank you!

1. Get Moving  

  

I've said it before and I'll say it again, exercise is not just good for the body, but it's great for the soul.  It doesn't have to be crazy hard or for hours at a time, but putting aside 30 minutes to an hour per day to do ANY type of exercise, will help you feel great. I've heard people say 8892645987 times that they don't have time to exercise, they are too busy. So MAKE time! Get up half an hour earlier maybe and go for a jog, or do some yoga stretches, or a quick workout (like my Holiday Workout that can be done anywhere with no equipment). Once you've started small, I promise you'll love the benefits and before you know it, you'll be hitting up a cross fit class or hot yoga every day!  And keep it interesting! Variety is key, maybe on Mondays you run, Tuesdays you go to pilates, Wednesday you play tennis etc etc... 

2. Drink Water

Let's get the obvious ones out the way. Drinking water every day keeps you hydrated and allows your body to work at it's optimum.  AT LEAST 2 litres per day should be your target, and if you don't like water, throw in some berries or slices of lemon to keep it interesting. I could go on for hours about the importance of drinking water, but I've got 8 more daily habits to get through! Just do it! Bottoms up! 

3. Eat Something That Makes You Feel Healthy

Be it a salad, a boiled egg, a green smoothie or a piece of fruit. Every day, make sure you eat 1 thing that makes you feel healthy and righteous! Just as the first point, if you manage to eat 1 healthy thing a day, this will slowly increase till 80% of what you're eating is healthy.

4. Eat Something That Makes You Feel Happy 

Think of it as 'Food For The Soul'.  Every day, eat something that makes you smile. It might be a lovely cup of tea, it might be a chocolate, an ice cream or your grandma's chicken soup. Hell, it might be your raw, vegan dinner that you constructed all by yourself! Remember that the key to happiness, health and vitality is balance. So if you're having a below average day and the only thing that is going to make you feel better is a Twix, then go for it! One Twix won't hurt, but one everyday might, so just make sure you don't get into a habit of reaching for something 'naughty' to make you happy. Maybe a sunshine yellow mango will do the trick! 

5. Floss Your Teeth 

Ok, unleashing the Dental Geek here. Everybody has grown up knowing that they should brush their teeth morning and night. But not everybody knows that the key to a truly healthy mouth is FLOSSING EVERY DAMN DAY. Flossing gets to places that brushing simply cannot, around 40% of your mouth to be precise.  Flossing removes the plaque and bacteria that hide between the teeth, which is the most place to develop caries (or 'holes').  Removing this plaque and bacteria also improves the health of your gums, reducing the risk of gingivitis (inflamed, bleeding gums) and periodontal disease (destruction of the supporting tissues like bone and gums, from around the tooth).  Recent studies have shown links between periodontal (gum) disease and heart disease, with research showing that in the presence of heart disease, periodontal disease was also diagnosed.  Some believe there is a connection between the inflammatory proteins released in the body when bacteria is allowed to reside in the gums, others link it to the presence of mouth bacteria in the arterial 'plaque' that causes Atherosclerosis.  But if that's too hard to understand, learn just this: after just 3 days of not flossing, the bacteria found in your mouth is the same as the bacteria found in POO. So yeah, pooey bad breath is really a thing...

6. Speak To A Friend

Social interaction is so so important. Chatting with a pal can cheer you up on a bad day, motivate you to keep going and reassure you that everything will be OK.  The happiest people surround themselves with people who lift them up.  Friends come in many shapes and sizes, whether it be work colleagues or team mates.  When we were kids, we were encouraged to make friends because it helped us learn and grow. For some reason, many adults isolate themselves. As adults, we still have a lot of learning to do, and what better way to do so than from the people you interact with daily? Don't isolate yourself. Pick up the phone a just call someone, even if it's just your mum! 

7. Laugh

Warning: this may result from point 6.  Laughter releases endorphins, so find some way to giggle. Trust me, it will brighten up your day! And if you can't think of anything, search You Tube for howling puppies. 

8. Get Some Fresh Air

You might want to incorporate this with point 1. But getting some fresh air into your lungs will make you feel fabulous. It is the ultimate cure for 3:30itis, so if you're stuck in an office, maybe make the excuse of walking down to the convenience shop to pick up the newspaper or a magazine.  Plus, walking in the sunshine will help with your daily dose of Vitamin D3, vital to keep us healthy and strong and essential for absorption of calcium.  And no, driving home from work with the window down does not count! 

9. Read 

Anything. A book, the newspaper, one of my blog posts. Reading gets your mind working and increases intellect, it gets you thinking.  Reading a book is also a great way to take time out for yourself and the perfect pre-sleep habit, instead of staring at a TV screen or your Smart Phone.  It sets you up for a great night's sleep, which brings me to my final point...

10. Catch Those Zzzzzs

Getting to bed at an acceptable, consistent time every day will improve your health tenfold.  Getting at least 6 hours sleep a night allows your body time to relax, recuperate and recover from the daily grind.  See point 9. for a tip for a better nights sleep, and what can also help is drinking chamomile tea before bed, making sure you've organised your stuff the following day so you can literally rest easy.  Unfortunately 'catching up' on sleep over the weekend has been found to have little benefit, so being consistent during the week, going to sleep at the same time, waking up at the same time, is much more beneficial for your health and well being.  

These simple things all contribute to the bigger picture - living a happy, healthy life. So give them a try! 

V x