Tag Archives: sleep

Mini Habits, Big Changes

At the beginning of any new routine or workout, we all start with so much gusto!
The excitement of it being new and different keeps us going strong. Well, for a few days at least.

And then what? We get bored, tired, and finally, simply stop doing it.

You work very hard to achieve your fitness goals. You plan the workouts, the right eating habits, try to get your sleep pattern in check, but ultimately, it just doesn’t work. Maybe you get overwhelmed with it all. Or just scared that you will fail. So you give up before you can even start getting used to it.

This not only disheartens you, but also plants the seed of doubt and fear in your mind about trying yet another new routine! So, what do you do? Never try another fitness routine, or just quit the idea of getting fitter?

Of course NOT!

There is a very simple, practical solution. Mini Habits!

Mini habits are basically your new routine broken down into small, doable tasks to make it easier for you!

You know that feeling of being on auto-pilot when you are taking a shower or brushing your teeth in the morning? You don’t even need to think about the task while doing it. Why? Simply because you have turned these necessary daily activities into habits – you have done them so often and with such regularity that you now do them automatically!

The same applies to any new fitness routine.

For example, you want to start eating healthier. So, you make changes, make sure all your meals and snacks are healthy and in tune with your new plan.
But it’s not so easy to just change everything, is it?
Instead, try this.
Replace just one snack, like your evening snack of chips with something healthy, like a handful of peanuts!
So, instead of running away from too much change all at once, changing only one meal in a day to a healthy meal is easy, doable, and makes you feel so good! And it gives you the confidence and the desire to keep going!

Turning your fitness routine into a regular habit is not an easy task. But it’s in our hands to MAKE it easier!

So next time you get stuck with a new routine, just turn it into a mini routine instead, and see the magic work!
Do try it out, and let us know how it works for you!

4 Practical hacks to overcome fitness roadblocks

Do you get all excited about starting a new fitness routine? New routine, new plans, new you! You feel motivated and ready to go!
How long does it last? How long before you start finding excuses to take a break, or reschedule (and there are so many, aren’t there?)?

When we start any new fitness and health routine, we all hit roadblocks. We lose motivation, feel overwhelmed, or just keep procrastinating.
It’s natural for you to be excited about something fresh and new, and then lose your resolve over time. What’s important is getting it back!

There are always going to be roadblocks on your way, but you have to know how to knock them down and keep going!
Here are a few hacks you can try.

#1 Attach something you already love to your new routine!

This works great if are a master at procrastinating, or just aren’t feeling up for it today.
Imagine this. It’s been a week since you started exercising regularly.
Today, you want to workout, but are just not getting the motivation to do so. Rather than feel low and bleh, why not play your favorite songs while you exercise? Not only will it get you up and running, and lift your mood, it will also make the new routine itself more rewarding for you. And isn’t that the whole point of it?

#2 Limit your choices

When we start a new routine, there is SO much to do! New exercises, new food habits, new everything! It gets really overwhelming sometimes, and that feeling makes us want to fall facedown on our bed and quit!
Too many options create anxiety and leave us feeling less satisfied! So, what can we do about it?
REDUCE our choices!
Let’s look at an example. If you are building a habit of eating breakfast daily, reduce your options to 1-2 for the entire week. Sounds boring?
It really isn’t, if being overwhelmed is something you are struggling with. Instead, it makes your life much easier, and helps you stay on track with your fitness routine.


#3 Choose an activity you enjoy.

Exercise is one of the most difficult habits to develop. And it is even worse when you are not enjoying what you are doing!
But, exercise doesn’t only mean going to the gym and doing the same reps on the same machines over and over again!
Today, we have the opportunity to do SO much more than just gymming! So, choose what you enjoy doing. If you like dancing, join a dance class! Go trekking! Or maybe join power yoga!
Go swimming, go shopping, go hula hooping! Just keep moving.

#4 One at a time!

When we plan to start exercising, or start a new routine, we are trying to build new habits. Healthier, fitter habits.
Building a new habit is tough, we all know that. But building 20 new ones at the same time? OVERWHELMING, and enough to drive you crazy!
If you want to start exercising regularly, eat better, have more water every day, sleep better, what do you do? You start ALL of this together. That’s just setting yourself up for failure!
Solution? Start with just one!
Just begin with trying to exercise regularly maybe. Once you have got that down, move on to the next one!

When starting any new fitness routine, the goal is to make it fun and EASY for yourself, not mind-numbingly tough!
So, next time you are confronted with a roadblock, try one of these hacks!

Have any other hacks that you use to make life, and fitness, simpler?
Tell us in the comments below!

Sleep better!

Well, we all love to sleep, don’t we? In the last blog post, we read about the importance of sleep.
But just knowing the WHY doesn’t teach us the HOW.
There are a number of things you can do to ensure your “good night sleep” is actually good!

Read below for a few tips and tricks that can help you get those zzz’s…

* Maintain a daily schedule:
One of the most important things you can do to sleep well is make a schedule and stick to it. Try to go to sleep and wake up roughly at the same time every day. This will help your brain and body get used to being on a healthy sleep-wake schedule.

* Avoid caffeine!
Ah, the smell of coffee early in the morning is enough to kickstart your day!
But try and avoid caffeine after the clock strikes noon, even in things like health drinks and your favorite chocolates! They can affect your sleep later that night.

* Unplug and power down:
From smartphones to laptops to televisions, our lives are full of screens. Their soft-blue
light hurts your sleep. So turn them off, or cover the displays, an hour before you sleep!

* Don’t go to bed on a full stomach:
Heavy meals right before you sleep overload you digestive system. Have a light evening snack instead. Try to finish your food intake at least two hours before you sleep.

* Regular exercise:
Working out regularly helps you sleep well. Just don’t do it too close to your bedtime! Try and finish any vigorous exercise 3 to 4 hours before you sleep. On the other hand, gentle mind-body exercises, like yoga or tai chi, will help you sleep better.

* Keep bedroom dark and quiet:
Light signals the brain to get up and get moving! Low light or a dark rooms signals your brain to make melatonin, the hormone that regulates the sleep wake cycle.

* Keep a journal:
Spending just a few minutes to reflect on the positive highlights of your day can transform your attitude, and calm your brain down, resulting in a relaxed and peaceful mood.

* Limit beverage before sleep:
How much do you hate those pesky nighttime trips to the bathroom? Avoid them by avoiding consuming liquids in the last 2 hours before you sleep.

So follow these little tips, and soon you’ll be on your way to a well rested mind and body!

Tried some of these? Or have any other tricks that you use? Let us know in the comments below!

Hit the Snooze Button!

We all just LOVE hitting that snooze button in the morning, don’t we? If its after a good night's sleep, its just us being lazy and wanting to steal those extra 5 minutes. But if its because you haven't slept well at night, you may have to change your sleeping pattern to make sure your body is well rested !
A good night's sleep is just as important as exercise and nutrition for the body. It does a lot more than boosting your mood and getting rid of those under-eye circles!
Some benefits of sleeping well are -


Your brain recharges when you sleep.

Lack of sleep affects the frontal lobe of your brain and can cause you to have trouble recalling information, causing you to make decisions that you normally wouldn't! Also, not sleeping well raises the overall anxiety levels.

Sleep keeps your heart healthy!
Sleep plays an important role in your physical health. Getting a good night's sleep reduced the risk of heart disease, kidney disease, high blood pressure, obesity and stroke!

Your cells repair themselves.
As you drift off to sleep, your body starts its night-shift – repairing damaged cells. Sleep supports healthy growth and development. Deep sleep triggers the body to release the I hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults.

Adequate sleep helps you avoid obesity and weight gain!
A healthy diet and exercise are very important for preventing and managing obesity. Lack of sleep contributes to the rising numbers in obese and diabetic people. When your body doesn't get enough sleep, you become lethargic and your physical activity levels go down. Sleep deprivation in excess can cause weight gain due to the way our body processes carbohydrates. This alters levels of hormones that affect our appetite and cause slow metabolism.

Sleep improves concentration and memory!
Sleep has been linked to psychological, emotional and mental recovery, as well as learning and memory. With memory at its peak, the mind restored and the hormones all balanced, the mind has a healthier imagination, making you more creative!

Sleep helps in muscle repair and recovery post workout.
One of the primary benefits of sleep in terms of muscle growth is the recovery time. When you exercise, tiny tears occur in your muscle fibres. Your body needs time to repair this damage and build muscle mass. Sleep gives your body an opportunity to concentrate on recovery and repair of muscle tissue.

So now that you know more about how sleep benefits you mind and body, you have all the more reason (as if we needed any more, right?) to hit the sack, and just doze off!

To know how to sleep better, come back for our next blog post!!