Tag: motivation

morning routine checklist

Morning routine checklist to boost your mood and energy

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Think about those mornings when you just feel BLEH. When you snooze your alarm again and again and when the outside world just seems too much to handle. A morning routine checklist can be just the thing to get you out of bed and ready to face the world. Not only that, on days when you already feel fine, having a morning routine can help take your day from average to extra-ordinary. The first hour after waking is the perfect time to take some time for yourself, to give yourself clarity and direction and to set the tone and energy for the day ahead.

As a personal example, yesterday I worked all day on the computer, had a late client call and then went to see a thriller in the evening. Not the best recipe for a good night’s sleep! I slept late, woke up a few times during the night then got up early feeling unrested and irritable. I normally sleep pretty well but as a former insomniac this is a situation I am very familiar with. On mornings like this it can go one of two ways..

  1. I take ages to get out of bed, scroll on my phone and feel lazy and unproductive all day OR
  2. I can do a few things to boost my mood and energy and make the best of the day

Sounds familiar..? Then maybe you’re in need of a morning routine checklist!

What is a morning routine and why do I need one?!

A morning routine is a series of actions that you take each morning to start your day with intention and positivity. Usually this would be the time between waking up and starting work or your tasks for the day. It includes all of the things you do to prepare yourself for the day ahead. Whether you realise it or not, you already have a morning routine! It might be as simple as getting out of bed, getting showered and dressed and having breakfast. But taking a little bit of extra time to be present and mindful and to take care of yourself can make a world of difference to your health and wellbeing. Even Forbes are writing about how morning routines can boot your productivity and success!

I previously wrote about the power of a morning ritual during a crisis and a morning routine for mental health. This was because having a morning routine helped me to get through the most stressful period of my life. I was in a new city, working long hours on not enough sleep and dealing with various physical health problems. Having a morning routine checklist gave me a structure and helped me to stay optimistic and make it through my daunting to do list. Your morning routine can be flexible depending on your needs and your values. But in this article I want to share 5 simple actions you can take each morning to boost your mood and energy.

morning routine checklist

5 actions to include in your morning routine

Here is my 5 part morning routine checklist to turn your mood around in under an hour. Stay till the end as I have included a morning routine template printable that you can download and use. Implement this checklist daily to see a beautiful transformation in your health and wellbeing. I am currently challenging myself to do all 5 things on the list every morning. Like this post and comment below if you’re with me!

#1 Chase the sunlight

It’s so easy to reach for your phone first thing in the morning. But to set yourself up for a peaceful and productive day, opt for natural sunlight before electronic devices. Our circadian rhythms is our internal clock which controls all of our bodily functions from our metabolism and our digestion. This body clock relies on natural light to regulate itself and can be confused by artificial blue light. Exposing your eyes to sunlight within the first hour of waking signals to your brain that it is daytime, boosting alertness and energy levels.

Getting enough sunlight throughout the day has also been shown to improve your sleep quality at night. Sunlight therapy can also help to restore natural sleep-wake cycles in those who suffer with insomnia. So the first item on your morning routine checklist is to open those windows wide. Even better, head outdoors (without sunglasses) to reap all of the benefits of the morning sunlight. Around 30-45 minutes is recommended as part of your morning routine. However, even 5 minutes of sunlight can help you to feel more alive and energetic for the day ahead!

#2 Breath of fresh air

The second item on your morning routine checklist is to allow yourself to breathe in fresh, clean air. We have all experienced at some point the refreshing effects of a good dose of fresh air in your lungs. First thing in the morning this can be just what you need to boost your mood and energy levels. With closed windows all night, the air inside our homes can become stuffy causing us to feel groggy when the morning arrives. Especially now the seasons are shifting towards the colder months in the northern hemisphere.

Incorporating fresh air into your morning routine helps you to wake up naturally and perk up your mind and body. This could look like opening the windows and letting fresh air into the room. Or head outside and to fill your lungs with fresh air. Combine this with meditation, deep breathing or outdoor movement such as walking or jogging to feel energised and alert. My morning routine checklist always includes a 30 minute walk outside to combine points 1, and 2. This also helps to save time on busy mornings and we are all about that time saving here!

#3 Hydrate and cleanse

As we sleep, we lose water through breathing and sweating which can leave us slightly dehydrated when the morning comes. Dehydration can lead to fatigue, foggy headedness, dry mouth and eyes which doesn’t exactly help us to feel our best! Being dehydrated can also lead to constipation which an also lead to fatigue. We need to eliminate toxins that have accumulated digestive tract as your body metabolises your food and naturally detoxifies itself over night.

For this reason, the third item on your morning routine checklist is to hydrate yourself! No need to go overboard here and force yourself to down a litre of water. Just ensure to drink a glass of water, juice or other non-caffeinated drink you like when you wake up to rehydrate your body. This is enough to wake up your digestive system to flush out any toxins from your system. Save caffeinated drinks such as black tea or coffee until after you have hydrated with other liquids first. Your body will thank you for it! Rather than rely on coffee to wake you up when you get out of bed, give your body a chance to wake up naturally first with the help of this morning routine checklist.

#4 Move and stretch

Moving your body first thing in the morning helps to get your blood flowing and boost oxygen levels. Morning movement will also reduce any inflammation that has built up in your muscles and joints overnight. It’s normal to feel stiff when we wake up which can put you off moving your body until later in the day. However, gentle movement such as walking, yoga or stretching within an hour of waking can help to wake up your physical body and release some of the tension and tightness that causes you to feel fatigued.

Incorporating 10-30 minutes of natural movement and stretching into your morning routine can change your energy and your attitude for the day ahead. Some of the positive effects of morning movement include increasing cortisol and releasing endorphins. This can help you to feel clear and focused, preparing you for a happy and productive day. I love to alternate between morning yoga and walking depending on my mood and time of the month. On days where I really don’t have the energy, just 5 minutes of gently stretching whilst sat on my bed is enough to perk me up and motivate me for the rest of my morning routine checklist.

#5 Nourish your body

Last but by no means least, the final item on your morning routine checklist is to eat a nourishing breakfast. Getting in a good dose of energy and healthy carbohydrates first thing in the morning reduces the stress hormones after a poor nights sleep. Additionally, it gives your body the nutrients it needs to function efficiently and deal with lfie’s stresses. Lack of sleep can also impact your bodies’ ability to balance your blood sugar. Consuming protein and healthy fats along with your carbohydrates helps to stabilize blood sugar and avoid those mid-morning sweet cravings.

Some ideas for a nourishing breakfast to include in your morning routine include:

  • Greek yoghurt (not 0% fat) with fruit and muesli
  • Porridge oats with fruit and nut or seed butter
  • A balanced smoothie made with milk, fruit and protein powder
  • Eggs on toast with a side of grilled mushrooms and tomatoes
  • Omelet with spinach or other leafy greens
  • Cheese and tomato toastie
  • Beans on toast with orange juice

Printable morning routine template

I have created a morning routine template that you can download and stick on your wall as a daily reminder. Download the morning routine printable below or create your own checklist template to use. Check off each element of your morning routine each day to boost your mood and energy. Try this for a week and notice your mood and energy levels soar! At the end of the week, reflect on your experience and how you might make changes to feel even better moving forward. Enjoy!

worksheet-morning-routine-checklistDownload

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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How visualisation can help you become the person you want to be

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How often have you found yourself reacting in the same old habitual ways to certain situations? Maybe it’s reacting negatively towards a particular person, feeling shy or anxious in certain situations, or repeatedly falling off the wagon with healthy behaviours as soon as a stressor hits. So much of our behaviour is habitual meaning that we do it without even thinking. We start to actually identify with feelings and behaviours as if they are our identity making it very difficult to change. But what if that wasn’t the case? What if you had the option to act consciously and choose how you want to show up each day?

I’ve heard many times how visualisation can help to do exactly that, change your mindset so that you can step out of your comfort zone and grow into the person you want to be. I never really paid it much attention until recently. However, recently I had an interview for a position that I really had set my heart on and after reading again about the power of visualisation I decided to give it a go. I’ve always struggled with confidence speaking in front of people, and this was an interview where I had to give a 15 minute presentation in front of a panel of 5 followed by a question and answer session. Naturally my inner critic was going wild with what ifs…

“What if you stumble on your words?”
“What if you go bright red in the face?”
“What if your mind goes totally blank?”

Photo by energepic.com on Pexels.com

These were all based on memories of past experiences of presenting or public speaking where I’ve done exactly that. Blushed like a tomato, panicked and totally forgotten everything I wanted to say – eek! When I projected forward how I thought the interview would go, these were the memories I had to help me out with visualising how the interview would go. This has happened before too when I’ve had to speak publicly. I’d be nervous and running through all my past “failures” at speaking in front of people and of course when the moment arrived the same thing would happen again, a self-fulfilling prophecy.

This is something we all do, as humans we hate uncertainty and we try to predict situations based on information we already have. Sometimes this can be helpful but often it can keep us feeling stuck in a rut and unable to reach our potential. But this time I was determined that it would be different. I’d had enough of feeling terrified at the thought of speaking in front of people and I wanted to create a new possibility. Since starting to teach yoga and make Youtube videos, I’ve already proved to myself that I can get out of my comfort zone and do things I am afraid of so why should this situation be any different?

I decided that for a few days leading up to the interview I would practice a guided visualisation where I imagined myself presenting confidently, impressing the panel and answering all of their questions with ease. I allowed myself to be aware of all of the judgements and criticisms that were present in my mind but chose not to dwell on them and to focus on creating new, positive beliefs about my abilities. As I always say, it’s important to also feel the emotions when practicing meditation or any mindset work and so I really let myself feel that happy, confident, excited version of myself in my mind. If you’re interested in the guided meditation I used, you can listen to it here.

As it wasn’t “real”, the visualisation gave me the opportunity to dream up an entirely new Amy, totally separate from the shy, anxious version I had become so attached to. I did this every morning, first thing for five days leading up to the interview and let me tell you, it worked wonders! I’m not saying that I arrived at the presentation with no fear or doubt but I felt so much better than I ever have in these kind of situations before. I presented confidently (even though I was shaking with nerves), I said everything I wanted to and answered all of the questions without freaking out too much. Definitely a win in my books. It’s out of my hands now whether I get the position or not but I feel good knowing that I showed up as my best self and gave it my all.

The best thing is that now I have a stored memory of this confident version of myself who can present well. Next time I need to do something like this and I rack my mind for past experiences, amongst the embarrassing memories I will also have this one to lean on and give me hope that I can do it. And the more memories like this I can build, the stronger this new, more confident Amy will become and over time it will become my new identity. So if any of you out there are struggling with confidence or with changing your behaviours, maybe give visualization a chance. You only need to commit around 15-20 minutes a day and it really can change your life. Of course, visualization alone won’t change anything in your life but what it can do is give you the motivation and sense of personal power so that you take actions that do create change.

Over to you…

I hope you enjoyed this article, if you did please like and share with anyone who it might help. Comment below your thoughts and experiences and follow my blog for more posts on health, nutrition, yoga and creating positive change in your life!

If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like

power of the mind

Real health #24 To change your habits, first change your mind

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Yesterday I shared about how taking consistent, simple actions can set you on the road to success when it comes to reaching your health goals. But we all know we are creatures of habit and often in the beginning behaviour change is hard! Our brains are designed in such a way that all of our past experiences shape who we are today. We wake up in the morning and after a split second all our familiar thoughts come flooding back. We realise who we are, where we are and our mind already has an idea of how the day will go. We get out of bed, have our familiar morning routine and get on with our day, mostly in autopilot.

This isn’t a bad thing, it’s actually our brains’ way of making things easier for us. It allows us to go about our day without thinking too much, following the familiar path that we have created through our habits. But what happens when you want to change those habits and your life? If you want to act differently, you have to start to think differently first. In order to start eating healthier you have to let go of the image of you as an unhealthy person who hates vegetables and start to see yourself as the type of person who loves to nourish their body with good food. To become someone who enjoys exercise and keeping fit, you have to stop telling yourself that you are lazy, unfit and that you hate exercise. Or if you need to gain weight for your health you need to let go of the image of yourself as the skinny one or the fit one and start to embrace a new version of yourself that is more relaxed and free around food and exercise.

In short you want to create a new identity for yourself that aligns with the positive changes you want to make. You want to see yourself as the type of person who just does these things without even thinking about it, even if you aren’t there right now. We are all chattering away to ourselves most of the day without even realising it and these thoughts create our identity. To change this idea of yourself, start to think about the type of thoughts that your ideal self would have, then start telling yourself those things! I don’t mean just thinking them half-heartedly and deep down thinking otherwise but really feel and believe this as a possible reality and take actions based on those thoughts and feelings. It might feel unnatural at first but over time the nerve patterns in your brain will be hard wired and the new thoughts will become your default.

Whether you think of this as affirmations or you focus on the Cognitive Behavioural Therapy theory that the way you think affects the way you feel and the way you feel affects your actions, it’s the same idea that your thoughts become your reality. I have seen this play out in my own life with one of the biggest health challenges I have had – overcoming insomnia. The hardest thing was that after months of struggling with sleep, my brain was programmed to expect that I would sleep badly and wake up during the night. I would go to bed telling myself “I’m going to have such a good sleep” or “tonight I will sleep like a baby” but my sub-conscious mind didn’t believe it. Deep down I believed that things would be the same as always and that is how the same pattern ended up playing out for years!

I would also wake up in the morning and the first thought I would have would be about the time and how much sleep I got. I was so focused on my sleep that I let the amount of sleep I got dictate my energy levels and mood. The interesting thing was that during a period of letting go of obsessing about my sleep, I realised that some days I slept well and still felt exhausted whereas other days I slept less and actually felt more energised. I started to tell myself that my sleep quality and my happiness were two seperate things. Once I let go of the expectation, this gave me permission to be happy even when I slept badly and I actually started to feel better (and over time sleep better too!). Implementing this fully is a work in progress for me but it was mind blowing. And the same thing can be applied to other changes you want to make in your life too.

If you already predict the outcome that you won’t like healthy food or that you will fail at exercise then this is most likely what you are going to see happen for you. Instead, try giving yourself the chance to explore and genuinely see how you feel. Let yourself imagine the possibility that you will enjoy these things and be successful! If you’re interested in learning more about how to change your mindset and build habits I definitely recommend reading Breaking the Habit of Being Yourself by Joe Dispenza and The Power of Habit by Charles DuHigg. If you are wondering HOW you can possibly change your thoughts and start to access your sub-conscious mind, stay tuned for tomorrow’s post where I will be sharing how meditation can help you to change your thoughts as well as how to start a meditation practice.

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts on changing your mindset to reach your health goals.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

power of the mind

To change your habits, first change your mind

3 Comments

Yesterday I shared about how taking consistent, simple actions can set you on the road to success when it comes to reaching your health goals. But we all know we are creatures of habit and often in the beginning behaviour change is hard! Our brains are designed in such a way that all of our past experiences shape who we are today. We wake up in the morning and after a split second all our familiar thoughts come flooding back. We realise who we are, where we are and our mind already has an idea of how the day will go. We get out of bed, have our familiar morning routine and get on with our day, mostly in autopilot.

This isn’t a bad thing, it’s actually our brains’ way of making things easier for us. It allows us to go about our day without thinking too much, following the familiar path that we have created through our habits. But what happens when you want to change those habits and your life? If you want to act differently, you have to start to think differently first. In order to start eating healthier you have to let go of the image of you as an unhealthy person who hates vegetables and start to see yourself as the type of person who loves to nourish their body with good food. To become someone who enjoys exercise and keeping fit, you have to stop telling yourself that you are lazy, unfit and that you hate exercise. Or if you need to gain weight for your health you need to let go of the image of yourself as the skinny one or the fit one and start to embrace a new version of yourself that is more relaxed and free around food and exercise.

In short you want to create a new identity for yourself that aligns with the positive changes you want to make. You want to see yourself as the type of person who just does these things without even thinking about it, even if you aren’t there right now. We are all chattering away to ourselves most of the day without even realising it and these thoughts create our identity. To change this idea of yourself, start to think about the type of thoughts that your ideal self would have, then start telling yourself those things! I don’t mean just thinking them half-heartedly and deep down thinking otherwise but really feel and believe this as a possible reality and take actions based on those thoughts and feelings. It might feel unnatural at first but over time the nerve patterns in your brain will be hard wired and the new thoughts will become your default.

Whether you think of this as affirmations or you focus on the Cognitive Behavioural Therapy theory that the way you think affects the way you feel and the way you feel affects your actions, it’s the same idea that your thoughts become your reality. I have seen this play out in my own life with one of the biggest health challenges I have had – overcoming insomnia. The hardest thing was that after months of struggling with sleep, my brain was programmed to expect that I would sleep badly and wake up during the night. I would go to bed telling myself “I’m going to have such a good sleep” or “tonight I will sleep like a baby” but my sub-conscious mind didn’t believe it. Deep down I believed that things would be the same as always and that is how the same pattern ended up playing out for years!

I would also wake up in the morning and the first thought I would have would be about the time and how much sleep I got. I was so focused on my sleep that I let the amount of sleep I got dictate my energy levels and mood. The interesting thing was that during a period of letting go of obsessing about my sleep, I realised that some days I slept well and still felt exhausted whereas other days I slept less and actually felt more energised. I started to tell myself that my sleep quality and my happiness were two seperate things. Once I let go of the expectation, this gave me permission to be happy even when I slept badly and I actually started to feel better (and over time sleep better too!). Implementing this fully is a work in progress for me but it was mind blowing. And the same thing can be applied to other changes you want to make in your life too.

If you already predict the outcome that you won’t like healthy food or that you will fail at exercise then this is most likely what you are going to see happen for you. Instead, try giving yourself the chance to explore and genuinely see how you feel. Let yourself imagine the possibility that you will enjoy these things and be successful! If you’re interested in learning more about how to change your mindset and build habits I definitely recommend reading Breaking the Habit of Being Yourself by Joe Dispenza and The Power of Habit by Charles DuHigg. If you are wondering HOW you can possibly change your thoughts and start to access your sub-conscious mind, stay tuned for tomorrow’s post where I will be sharing how meditation can help you to change your thoughts as well as how to start a meditation practice.

Over to you…

  • Comment: What is one change you would like to make to your health? How can you change your mindset around this?
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
I want to improve my health!

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Real health #22 Is perfectionism preventing reaching your health goals?

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Today I wanted to talk about perfectionism. It’s day 22 of this 30 day Real Health January series and I am proud of myself for writing and sharing an article every day so far! But today I had a lot to do so I missed my morning writing window. It’s now 9pm and I very nearly didn’t post anything because it is late and I don’t have time to write something as in depth as I usually do. Then I realised that this is perfectionism rearing it’s ugly head and the false belief that I should do everything well or not bother at all. This is definitely a trap that myself and the women I have coached have fallen into on our journeys to better health. The idea that if we can’t follow the a diet perfectly and we don’t have time for the perfect exercise routine then why even try?

The truth is that you don’t have to be perfect to reach your health goals. No matter whether your goal is to lose weight, improve your fitness, balance your hormones or get your period back, it’s what you do majority of the time that counts. For those of you with perfectionistic tendencies, even if 90% of your actions are aligned with your goals you will focus on the 10% that you did “wrong”. This can lead to negative self-talk, beating yourself up, self-sabotaging behaviour and often giving up all together. You can find yourself spinning in circles, constantly starting new diet plans or fitness regimes with the hope that this time it will work. At the start you feel super motivated and follow the program to the letter, but as soon as life starts to get in the way you quickly lose motivation and end up back where you started. Then you feel frustrated because you never see results you are looking for. I don’t mean to criticise, I am saying this from experience!

Perfection and procrastination go hand in hand. Know the feeling of spending weeks researching the perfect way to eat or the specific combination of exercises to achieve your dream body? Often perfectionists can get stuck in this phase, over-thinking and over-analysing to the point of paralysis. What is the anti-dote to this procrastination? It is to just start. Even if you’re not sure it will work, start making healthier choices for yourself. Make some simple changes that feel achievable for you right now and don’t worry about the details. Eat some more vegetables. Move your body more. Spend time relaxing. Try to get to bed early. You don’t have to do everything at once. Be kind and compassionate with yourself and be your own cheerleader. If you eat healthily all week, don’t obsess over the takeaway you had on Saturday night. Focus on the positive changes you have made and give yourself the freedom to “slip-up”. If your healthy habits get in the way of you living your life, they aren’t going to be sustainable long term. Life will always get in the way.

Yes you can enjoy souvlaki and cake and reach your health goals!

And not only can perfectionism prevent you reaching your health goals but it can actually be harmful to your health. Perfectionism has been linked with anxiety and depression as you are constantly comparing yourself to an exceptionally high or even impossible standard and feeling like you don’t measure up. You feel like you are constantly being judged by others as well as by the negative chatter in your head. Living with this harsh inner-critic and feeling like you are never good enough can be totally exhausting! Perfectionism can lead to insomnia, fatigue, stress and burn out just to name a few. Overcoming perfectionism, or at least learning to recognise and manage it is a key step on the road to becoming your healthiest self.

Letting go of perfectionism is something that I really focus on in my health coaching programs. Often women come to be expecting a detailed meal plan setting out exactly what to eat to lose weight or to fix their hormones. But what I aim to do is put you in charge, giving you the resources and a structure then guiding you to listen to your own body and your intuition when it comes to how to eat and move your body. You really don’t have to be perfect, it can be easy and natural to find your ideal, healthy body once you have the basic knowledge and set off in the right direction. I can teach you about the power of certain foods and how to build your plate and set up your day for maximum success but at the end of the day it is you that is in charge. Consistency and compassion for yourself are the keys to success, NOT being perfect.

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts and experience with perfectionism and reaching your health goals.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Is perfectionism preventing reaching your health goals?

1 Comment

Today I wanted to talk about perfectionism. It’s day 22 of this 30 day Real Health January series and I am proud of myself for writing and sharing an article every day so far! But today I had a lot to do so I missed my morning writing window. It’s now 9pm and I very nearly didn’t post anything because it is late and I don’t have time to write something as in depth as I usually do. Then I realised that this is perfectionism rearing it’s ugly head and the false belief that I should do everything well or not bother at all.

This is definitely a trap that myself and the women I have coached have fallen into on our journeys to better health. The idea that if we can’t follow the a diet perfectly and we don’t have time for the perfect exercise routine then why even try? The truth is that you don’t have to be perfect to reach your health goals. No matter whether your goal is to lose weight, improve your fitness, balance your hormones or get your period back, it’s what you do majority of the time that counts.

Are you approaching your health goals with perfectionism?

For those of you with perfectionistic tendencies, even if 90% of your actions are aligned with your goals you will focus on the 10% that you did “wrong”. This can lead to negative self-talk, beating yourself up, self-sabotaging behaviour and often giving up all together. You can find yourself spinning in circles, constantly starting new diet plans or fitness regimes with the hope that this time it will work. At the start you feel super motivated and follow the program to the letter, but as soon as life starts to get in the way you quickly lose motivation and end up back where you started. Then you feel frustrated because you never see results you are looking for. I don’t mean to criticise, I am saying this from experience!

Perfection and procrastination go hand in hand. Know the feeling of spending weeks researching the perfect way to eat or the specific combination of exercises to achieve your dream body? Often perfectionists can get stuck in this phase, over-thinking and over-analysing to the point of paralysis. What is the anti-dote to this procrastination? It is to just start. Even if you’re not sure it will work, start making healthier choices for yourself. Make some simple changes that feel achievable for you right now and don’t worry about the details.

Eat some more vegetables. Move your body more. Spend time relaxing. Try to get to bed early. You don’t have to do everything at once. Be kind and compassionate with yourself and be your own cheerleader. If you eat healthily all week, don’t obsess over the takeaway you had on Saturday night. Focus on the positive changes you have made and give yourself the freedom to “slip-up”. If your healthy habits get in the way of you living your life, they aren’t going to be sustainable long term. Life will always get in the way.

Yes you can enjoy souvlaki and cake and reach your health goals!

Perfectionism and your health

And not only can perfectionism prevent you reaching your health goals but it can actually be harmful to your health. Perfectionism has been linked with anxiety and depression as you are constantly comparing yourself to an exceptionally high or even impossible standard and feeling like you don’t measure up. You feel like you are constantly being judged by others as well as by the negative chatter in your head. Living with this harsh inner-critic and feeling like you are never good enough can be totally exhausting! Perfectionism can lead to insomnia, fatigue, stress and burn out just to name a few. Overcoming perfectionism, or at least learning to recognise and manage it is a key step on the road to becoming your healthiest self.

Letting go of perfectionism is something that I really focus on in my health coaching programs. Often women come to be expecting a detailed meal plan setting out exactly what to eat to lose weight or to fix their hormones. But what I aim to do is put you in charge, giving you the resources and a structure then guiding you to listen to your own body and your intuition when it comes to how to eat and move your body. You really don’t have to be perfect, it can be easy and natural to find your ideal, healthy body once you have the basic knowledge and set off in the right direction. I can teach you about the power of certain foods and how to build your plate and set up your day for maximum success but at the end of the day it is you that is in charge. Consistency and compassion for yourself are the keys to success, NOT being perfect.

Over to you…

  • Comment: Have you experienced perfectionism in your health journey? How did it impact you?
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
I want to improve my health!

Other posts you might like

Real health #14 The power of a morning routine for mental health

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Imagine this scenario… you wake up at 7.45am, 15 minutes before you need to start work, you rush to have a shower and get dressed, switch the TV onto the news channel, make yourself a coffee then turn your laptop on and start working through the 200 new emails in your inbox. Or maybe you wake up, lie in bed for half an hour scrolling social media then jump into your car and join the hour long traffic jam via the Starbucks drive through. By 10am you are feeling ravenous so you grab a chocolate bar or pastry that you can eat at your desk and maybe another coffee to keep you going for a couple of hours. How do you think you will feel by the time your lunch break arrives? Probably frazzled, ravenous and irritable! How we start our morning can set the tone for our entire day.

Now think about an alternative scenario… you set your alarm for 7am so you have an hour to spare until you start work. You take a few deep breaths before getting out of bed then go and brew your coffee or tea, pour it into your favourite mug and take 15 minutes to sit and enjoy it slowly, taking some time to tune into your body and how you are feeling, maybe making a to do list or writing in your journal or chatting with your partner or kids. You have your shower, playing some music in the background, and get dressed for the day. You still have a bit of time before work to prepare yourself a healthy, filling breakfast before switching on your laptop or heading out to work. At 10am you are ready for a break, so you go outside for some fresh air or a 10-minute walk and grab a piece of fruit for a little boost on the way. How do you think you would feel after a morning like that? Probably much more energetic and positive!

Ok I’ll stop with the Bridget Jones references now, but you get the idea. I know it might seem idealistic, but I’m not talking about creating a picture-perfect Instagram worthy artsy morning routine every day. I am talking about some really simple changes that you can implement into your life which have huge results. If taking an hour for yourself in the morning is unrealistic, even half an hour or 20 minutes can be enough to totally shift your mindset for the day ahead. It’s so easy to fall into the trap of the first scenario. We lead such busy lives these days that we can feel like we don’t have time for a slow morning routine, or we are so exhausted that even getting up 20 minutes early feels impossible. The reason I am writing this post today is because this morning I was in such a rush to go out for an appointment I totally skipped my morning routine and now I am feeling it!

The morning is such a precious time of the day for you to start building your energy. You wake up after a nights’ sleep replenishing your “energy credit” for the day. From there on it’s your choice how you prioritise where and how you spend that energy. Every action you take either depletes or builds on your energy reserves. There are some things we can’t avoid but why not preserve our energy where we can? Slowing down, being mindful and avoiding information overload from the TV, phone and the internet during the first part of our day can help to reduce some of the “mini-stresses” which deplete our energy before the day has even begun. And adding in activities that boost your energy reserves like yoga, meditation and breathing exercises can help us to feel energised and motivated for the day ahead.

I’ve used the idea of creating an energy bubble with my health coaching clients and it really works. If you have a busy and stressful day ahead, you hate your job or you are dealing with difficult people, taking time for yourself in the morning can really help you to raise your energy and mood and things become much easier to handle. It might seem selfish to put your own needs and self-care at the top of your to-do list for the day, but I am telling you now that if you want to be your most energetic and happy self, you need to do just that. I’m not saying to focus on yourself at the expense of everyone and everything else. But I am saying that you need to prioritise a few things that keep you feeling good in order to show up at your best for the other demands of your life.

So, today’s challenge is to spend some time thinking about the things that you genuinely enjoy that leave you feeling energised and alive.

I’ve listed some examples below that fall into 4 categories: physical, sensual, creative and spiritual. Feel free to use these as inspiration to create your own list. Try to fit at least one thing from your list into your morning routine each day and notice the impact on your energy and mood and you never know, once that becomes a habit you might be tempted to add more!

PhysicalSensualCreativeSpiritual
Walking
Stretching/yoga
Dancing		Fresh air/sun
Mindful shower
Upbeat music		Drawing
Writing
Playing music		Journaling
Prayer
Meditation

Over to you…

I hope you enjoyed this article on the power of a morning routine. Let me know in the comments below your thoughts favourite morning routine ideas in the comments below.

  • If you want to follow along with this Real Health January series, like this post, check out the recommended posts below and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like

Morning routine for mental health

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Today I want to talk about the power of a morning routine for mental health. Let’s start by imagining this scenario… you wake up at 7.45am, 15 minutes before you need to start work, you rush to have a shower and get dressed, switch the TV onto the news channel, make yourself a coffee then turn your laptop on and start working through the 200 new emails in your inbox.

Or maybe you wake up, lie in bed for half an hour scrolling social media then jump into your car and join the hour long traffic jam via the Starbucks drive through. By 10am you are feeling ravenous so you grab a chocolate bar or pastry that you can eat at your desk and maybe another coffee to keep you going for a couple of hours. How do you think you will feel by the time your lunch break arrives? Probably frazzled, ravenous and irritable! How we start our morning can set the tone for our entire day.

Now think about an alternative scenario… you set your alarm for 7am so you have an hour to spare until you start work. You take a few deep breaths before getting out of bed then go and brew your coffee or tea, pour it into your favourite mug and take 15 minutes to sit and enjoy it slowly, taking some time to tune into your body and how you are feeling, maybe making a to do list or writing in your journal or chatting with your partner or kids.

You have your shower, playing some music in the background, and get dressed for the day. You still have a bit of time before work to prepare yourself a healthy, filling breakfast before switching on your laptop or heading out to work. At 10am you are ready for a break, so you go outside for some fresh air or a 10-minute walk and grab a piece of fruit for a little boost on the way. How do you think you would feel after a morning like that? Probably much more energetic and positive!

Ok I’ll stop with the Bridget Jones references now, but you get the idea. I know it might seem idealistic, but I’m not talking about creating a picture-perfect Instagram worthy artsy morning routine every day. I am talking about some really simple changes that you can implement into your life which have huge results. If taking an hour for yourself in the morning is unrealistic, even half an hour or 20 minutes can be enough to totally shift your mindset for the day ahead.

It’s so easy to fall into the trap of the first scenario. We lead such busy lives these days that we can feel like we don’t have time for a slow morning routine, or we are so exhausted that even getting up 20 minutes early feels impossible. The reason I am writing this post today is because this morning I was in such a rush to go out for an appointment I totally skipped my morning routine and now I am feeling it!

The morning is such a precious time of the day for you to start building your energy. You wake up after a nights’ sleep replenishing your “energy credit” for the day. From there on it’s your choice how you prioritise where and how you spend that energy. Every action you take either depletes or builds on your energy reserves. There are some things we can’t avoid but why not preserve our energy where we can?

Slowing down, being mindful and avoiding information overload from the TV, phone and the internet during the first part of our day can help to reduce some of the “mini-stresses” which deplete our energy before the day has even begun. And adding in activities that boost your energy reserves like yoga, meditation and breathing exercises can help us to feel energised and motivated for the day ahead.

I’ve used the idea of creating an energy bubble with my health coaching clients and it really works. If you have a busy and stressful day ahead, you hate your job or you are dealing with difficult people, taking time for yourself in the morning can really help you to raise your energy and mood and things become much easier to handle. It might seem selfish to put your own needs and self-care at the top of your to-do list for the day, but I am telling you now that if you want to be your most energetic and happy self, you need to do just that.

I’m not saying to focus on yourself at the expense of everyone and everything else. But I am saying that you need to prioritise a few things that keep you feeling good in order to show up at your best for the other demands of your life.

Today’s challenge: Design your morning routine for mental health

So, today’s challenge is to spend some time designing your morning routine for mental health. Think about the things that you genuinely enjoy that leave you feeling energised and alive. I’ve listed some examples below that fall into 4 categories: physical, sensual, creative and spiritual. Feel free to use these as inspiration to create your own list.

Try to fit at least one thing from your list into your morning routine each day and notice the impact on your energy and mood and you never know, once that becomes a habit you might be tempted to add more!

PhysicalSensualCreativeSpiritual
Walking
Stretching/yoga
Dancing		Fresh air/sun
Mindful shower
Upbeat music		Drawing
Writing
Playing music		Journaling
Prayer
Meditation

Over to you…

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Real health #9 How to enjoy exercise and healthy eating and make getting healthy fun

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A quick, lazy post today as it’s Saturday and we have been out all day enjoying nature, it’s getting late and I am tired and hungry. We drove down to Saronida this afternoon and went for a walk on the beach even though it was pretty cloudy and windy but we just needed to get out of Athens and get some fresh air. This lockdown has been loooong and even though we managed to get out for a hike and to see some friends over Christmas it is really starting to drag now and there’s still no end in sight.

Anyway, I thought that today is as good a day as any to remind you to have fun as you work towards your health and weight loss goals, in case you forgot! Wherever you are on your health journey, whether you are just starting out changing your lifestyle or you have been focusing on health and fitness for years, don’t forget that the purpose of improving your health is to enjoy your life more. Getting healthy really doesn’t have to be a chore. If you hate your diet and your workout routine feels like hell, try something different. If you hate yoga and meditation, you have to don’t do it! There isn’t one road to health so experiment and find what works for you.

I used to believe that controlling everything from restricting the foods on my plate to sticking to the same, high intensity workout regime was what I needed to do if I wanted to reach my health goals. I never really thought about whether I actually enjoyed it or not it was just something I had to endure. Nowadays my approach is definitely more fun! I practice yoga because I love it. I dance because I love it. And I eat in a way that I genuinely enjoy. If I’m not enjoying something and my body is sending me a hell no signal, I listen rather than push through it. Of course I still challenge myself.. right now me and my boyfriend are working up to running 5km in 30 minutes (well I am as it’s already easy for him) but if we had planned a run and I am feeling exhausted on the day, I won’t feel like a failure if I skip it.

I always recommend to focus on building healthy, sustainable habits that you enjoy rather than a quick fix to lose weight where you also lose your sanity. Even if your goal is to lose weight, focus on health first and your body will find it’s happy place but focus on weight loss alone and you just might lose health in the process. Remember that health doesn’t always equal weight loss. On that note, here are a few of my tips on how to enjoy eating healthy food and how to make fitness fun..

How to enjoy eating healthy food

  • Get creative and take the effort to make your plate look pretty, even if you’re eating alone
  • Have plenty of variety in your diet (unless you’re the type of person who genuinely loves eating the same things on repeat)
  • Try out a new food or recipe at least once a week, more if you have the time and the energy
  • Get your family involved and share your healthy meals with them so that you don’t feel left out
  • Don’t feel like you have to deprive yourself of all treats, remember the 80:20 rule!
  • Remind yourself that your taste buds adjust over time and you will genuinely start to crave healthy foods

Fun ways to improve your fitness

  • Try out a dance class, learn salsa, street dance or ballet
  • Experiment with gymnastics, acro-yoga or rock climbing
  • Get fit with friends, join a running group, cycling club or try out group exercise classes (as long as you can social distance)
  • Mix things up, if you normally exercise in the gym then get outdoors or vice versa
  • Listen to music or a fun podcast as you walk
  • Try out a yoga or fitness challenge at home to keep you motivated

And finally, remember that even though things might feel difficult and impossible to enjoy at the beginning, it does get easier! Once you start to eat healthier foods on a regular basis, your taste buds will change over time to the point where you actually enjoy and even crave them. As you improve your fitness you will start to enjoy moving your body more and more. Keep things simple, have fun and be kind to yourself.

Your challenge for today is to reflect on your own “health regime” and ask yourself whether you genuinely enjoy the things you are doing. If not, how could you make it more fun?

Over to you…

I hope you enjoyed these quick tips on how to enjoy exercise and healthy eating and the series so far. Let me know in the comments below your thoughts on how to have fun on your journey to health.

  • If you want to follow along with this Real Health January blog series, like this post, check out the recommended posts below and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like

How to enjoy exercise and healthy eating

Leave a comment

Today’s topic is how to enjoy exercise and healthy eating and make getting healthy fun. It will be a short post today as it’s Saturday and we have been out all day enjoying nature. It’s getting late and I am tired and hungry. We drove down to Saronida this afternoon and went for a walk on the beach even though it was pretty cloudy and windy. We just needed to get out of Athens and get some fresh air. This lockdown has been loooong! Even though we managed to get out for a hike and to see some friends over Christmas it is really starting to drag now and there’s still no end in sight.

Anyway, I thought that today is as good a day as any to remind you to have fun as you work towards your health and weight loss goals, in case you forgot! And give you some tips on how to enjoy exercise and healthy eating so that you can stick to your healthy lifestyle and reach your goals. Wherever you are on your health journey. Whether you are just starting out changing your lifestyle or you have been focusing on health and fitness for years.

Don’t forget that the purpose of improving your health is to enjoy your life more. Getting healthy really doesn’t have to be a chore. If you hate your diet and your workout routine feels like hell, try something different. If you hate yoga and meditation, you have to don’t do it! There isn’t one road to health so experiment and find what works for you. Find how to enjoy exercise and healthy eating and make getting healthy fun and it will be much easier!

I used to believe that controlling everything from restricting the foods on my plate to sticking to the same, high intensity workout regime was what I needed to do if I wanted to reach my health goals. I never really thought about whether I actually enjoyed it or not it was just something I had to endure. Nowadays my approach is definitely more fun! I practice yoga because I love it and dance because I love it. And I eat in a way that I genuinely enjoy. If I’m not enjoying something and my body is sending me a hell no signal, I listen rather than push through it.

Of course I still challenge myself. For example, right now me and my boyfriend are working up to running 5km in 30 minutes. But if we had planned a run and I am feeling exhausted on the day, I won’t feel like a failure if I skip it. I know when to push and rest. And I remember how to enjoy exercise and healthy eating!

I always recommend to focus on building healthy, sustainable habits that you enjoy rather than a quick fix. You don’t want to lose weight and also lose your sanity. Even if your goal is to lose weight, focus on health first and your body will find it’s happy place. If you focus on weight loss alone and you just might lose health in the process. Remember that health doesn’t always equal weight loss. On that note, here are a few of my tips on how to enjoy eating healthy food and how to make fitness fun!

How to enjoy eating healthy food

  • Get creative and take the effort to make your plate look pretty, even if you’re eating alone
  • Have plenty of variety in your diet
  • Try out a new food or recipe at least once a week. Even more if you have the time and the energy
  • Get your family involved and share your healthy meals with them so that you don’t feel left out
  • Don’t feel like you have to deprive yourself of all treats, remember the 80:20 rule!
  • Remind yourself that your taste buds adjust over time and you will genuinely start to crave healthy foods

Fun ways to improve your fitness

  • Try out a dance class, learn salsa, street dance or ballet
  • Experiment with gymnastics, acro-yoga or rock climbing
  • Get fit with friends, join a running group, cycling club. Or try out group exercise classes (as long as you can social distance)
  • Mix things up, if you normally exercise in the gym then get outdoors or vice versa
  • Listen to music or a fun podcast as you walk
  • Try out a yoga or fitness challenge at home to keep you motivated

And finally, remember that even though things might feel difficult and impossible to enjoy at the beginning, it does get easier! Once you start to eat healthier foods on a regular basis, your taste buds will change over time. I promise, there will come a the point where you actually enjoy and even crave them. As you improve your fitness you will start to enjoy moving your body more and more. Keep things simple, have fun and be kind to yourself.

Today’s challenge: Reflect on your own health regime

I hope you enjoyed these quick tips on how to enjoy exercise and healthy eating. Your challenge for today is to reflect on your own “health regime”. Ask yourself whether you genuinely enjoy the things you are doing. If not, how could you make it more fun?

Over to you…

  • Comment: What are your tips on how to enjoy exercise and healthy eating?
  • Like this post and share to support my business
  • Follow my blog for more posts on nutrition, yoga and holistic health
I want to improve my health!

Other posts you might like