The start of a new year brings both excitement and potential pressure. While fresh beginnings offer opportunities for growth, they can also create overwhelming expectations. Finding balance through mindfulness is key to sustainable progress.

1. Activate Your Body

Physical movement produces powerful mental benefits. When you exercise—whether through walking, sports, strength training, or yoga—your brain releases endorphins that elevate mood, sharpen focus, decrease stress, and build confidence. Any form of movement contributes to mental wellness and enhances overall well-being.

2. Review Your Journey

Before setting new intentions, pause to examine the past year. Thoughtful reflection helps identify stress triggers and develop effective coping strategies. Consider these reflection questions:

• How did I successfully manage stressful situations last year?
• Which stressors fall within my control versus outside it?
• What circumstances help me feel most relaxed?
• What calming techniques can I employ during anxious moments?

3. Build Sustainable Habits

Resist the urge to completely transform your life overnight. Dramatic changes often lead to burnout. Instead, introduce small, manageable habits that integrate naturally into your existing routine—daily walks, experimenting with nutritious recipes, brief reading sessions, or enhanced morning rituals. Focus on simple actions that advance broader goals without disrupting your current lifestyle.

4. Prioritise Personal Renewal

Designate specific times for self-care practices that restore your energy. Self-care varies by individual but centers on activities that nurture your mental and physical health. Consider:

• Enjoying a special beverage while journaling
• Taking phone-free nature walks
• Completing postponed simple tasks
• Creating a home spa experience
• Practicing brief yoga or breathing exercises
• Exploring new experiences
• Watching beloved films with homemade treats
• Preparing favorite meals accompanied by music

Remember that achieving goals becomes more sustainable when balanced with mindful self-care practices.

Is Hot Pot Healthy?

Hot pot, also known as steamboat, is a popular social dining experience where friends and family gather to cook and share a variety of ingredients in a simmering pot of broth. While hot pot can be a fun and delicious experience, many wonder if it’s healthy.

The Not-So-Good News

Unfortunately, a typical hot pot meal can be high in sodium, saturated fats, and carbohydrates, which can be detrimental to our health if consumed excessively. Processed foods like fish balls, meatballs, and crab sticks are high in sodium and saturated fats, while the broth itself can be high in salt and saturated fats from added ingredients like pork belly and organ meats.

8 Tips for a Healthier Hot Pot Experience

Fortunately, there are ways to make hot pot a healthier experience. Here are 8 tips to help you enjoy a healthier hot pot meal:

1. Choose a Lighter Broth

Opt for a clear or light-flavoured broth like mushroom and cabbage tofu soup. You can also use low-sodium chicken or vegetable bouillon to reduce the salt content. And remember, it’s best not to drink the broth to avoid excessive sodium intake.

2. Select Leaner Protein Sources

Choose lean protein sources like fish, seafood, lean pork, and chicken without skin. Avoid internal organs like the liver, intestines, and beef tripe, which are high in saturated fats and cholesterol.

3. Go Easy on Carbohydrates

Limit your carbohydrate intake by choosing a small bowl of rice or noodles. This will help you avoid consuming excess refined carbohydrates and calories.

4. Add More Vegetables

Load up on vegetables like carrots, cabbage, spinach, mushrooms, peppers, and green peas. This will not only add fibre and nutrients to your meal but also help you feel full and satisfied.

5. Opt for Lighter Dipping Sauces

Choose lighter dipping sauces like fresh-cut chillies with soy sauce, minced garlic, and vinegar sauce. Avoid oil-based sauces like sambal, chilli oil, and deep-fried garlic.

6. Limit Processed Foods

Go easy on processed foods like fish balls, meatballs, and crab sticks, which are high in sodium, saturated fats, and chemical preservatives.

7. Watch Out for Nitrite Levels

Nitrites are preservatives commonly used in processed meats like bacon and sausages. Be mindful of the nitrite levels in your hot pot broth. Repeated boiling of the broth for more than 90 minutes can increase nitrite levels, so set a time limit.

8. Eat Slowly and Mindfully

Finally, remember to eat slowly and mindfully. Hot pot can be a social and enjoyable meal, but it’s easy to overeat when you’re distracted by conversation and the temptation of delicious food.

It takes about 20 minutes for your brain to register that you’re full, so take your time and chew thoroughly to avoid overeating.

By following these 8 tips, you can enjoy a healthier and more balanced hot pot experience with your friends and family. Happy hot potting! 🍲👍

The start of a new year is the perfect opportunity to set intentions and make positive changes. Why not shake things up and make this year’s resolutions enjoyable, attainable, and exciting? By doing so, you’ll be more likely to stick to them and make sustainable progress towards a healthier, happier you.

1. Discover New Adventures

Trying new physical activities can be a great way to stay motivated and engaged in your fitness journey. Consider activities that you’ve always wanted to try but never had the chance. Some examples might include:

• Dance classes (e.g. salsa, hip hop, ballet)
• Rock climbing
• Paddle-boarding
• Trampoline workouts
• Aerial yoga

Not only can trying new activities be fun, but it can also help prevent boredom and plateaus in your workout routine.

2. Team Up

Joining a sports interest group or team can be a great way to combine fitness with social interaction and fun. Some examples might include:

• Recreational soccer or basketball leagues
• Running or cycling clubs

Being part of a team can provide accountability and motivation, as well as opportunities to meet new people and make friends.

3. Get Outdoors

Spending time outdoors can be a great way to boost your mood and energy levels, while also getting some exercise. Consider activities like:

• Hiking or backpacking
• Biking or mountain biking
• Kayaking or canoeing
• Rock climbing or bouldering
• Outdoor yoga or Pilates

Getting outdoors can also provide a change of scenery and help prevent boredom in your workout routine.

4. Learn Something New

Learning a new skill or activity can be a great way to stay engaged and motivated in your fitness journey. Consider activities like:

• Acro-yoga
• Hula hooping
• Parkour
• Capoeira
• Aerial silks

Not only can learning something new be fun, but it can also help challenge your body and mind in new ways.

5. Dance Your Way to Fitness

Dancing can be a great way to get some exercise while also having fun. Consider activities like:

• Taking dance classes (e.g. salsa, hip hop, ballet)
• Having dance parties at home with friends
• Using dance-based workout videos or apps
• Going to dance-based fitness classes (e.g. Zumba, Hip Hop Abs)

Dancing can be a great way to boost your mood and energy levels, while also getting some cardio exercise.

6. Healthy Cooking Challenges

Cooking healthy meals can be a great way to support your fitness goals while exploring new flavours and recipes. Consider activities like:

• Trying new healthy recipes each week
• Experimenting with different cuisines (e.g. vegan, gluten-free, Mediterranean)
• Using meal planning or cooking apps
• Taking cooking classes or workshops

Healthy cooking challenges can be a fun way to stay engaged and motivated in your fitness journey, while also nourishing your body with nutritious foods.

7. Fitness Challenges with Friends

Having a workout buddy or joining a fitness challenge with friends can be a great way to stay motivated and accountable. Consider activities like:

• Creating a fitness challenge with friends (e.g. plank challenge, squat challenge)
• Joining a fitness class or workshop with friends
• Using fitness apps or social media to connect with friends and stay motivated
• Setting fitness goals and tracking progress with friends

Having a supportive community can be a great way to stay engaged and motivated in your fitness journey.

8. Give Back While Getting Fit

Participating in charity events or volunteering for active events can be a great way to give back to your community while also staying active. Consider activities like:

• Participating in charity runs or walks
• Volunteering for events like bike rides or triathlons
• Joining a charity fitness team or group
• Using fitness apps or social media to connect with others and stay motivated

Giving back while getting fit can be a great way to stay engaged and motivated in your fitness journey, while also making a positive impact on your community.

The key to sticking to your fitness resolutions is to choose activities that you genuinely enjoy. By doing so, you’ll be more likely to make positive lifestyle changes that will last a lifetime.

We’ve all been there: starting the week with ambitious fitness goals, only to have them derailed by work, family, and social commitments. Before we know it, excuses like ‘I’m too busy’ or ‘I’m too tired’ become ingrained habits.

But it’s time to break the cycle! Exercise isn’t a luxury, it’s a necessity. And the key to getting back on track is finding motivation. With the right mindset, you can overcome obstacles and make fitness a sustainable part of your busy life. So, where will you find your motivation to get moving?

Ready to take the first step? Here are 10 general tips to guide you:

1. Set Realistic and Achievable Goals

When starting a new exercise routine, it’s essential to set achievable goals. This will help you stay motivated and encouraged throughout your journey. Start by setting small, realistic objectives that you can accomplish in a short amount of time. Break down larger goals into manageable tasks to avoid feeling overwhelmed.

For example, if you’re new to running, your goal might be to walk for 30 minutes, three times a week. Once you’ve accomplished that, you can increase the intensity or duration of your workouts. Remember, progress takes time, and it’s essential to be patient and celebrate your small wins along the way.

Having achievable goals will also help you avoid discouragement. When you set unrealistic expectations, you’re more likely to get frustrated and give up. By setting achievable goals, you’ll be able to track your progress and stay motivated to continue working towards your fitness goals.

2. Create a Workout Schedule

Creating a workout schedule helps you stay on track with your fitness goals. Plan out your exercise routine and treat your workouts as non-negotiable appointments. Decide on the best time of day that works for you, whether it’s early morning, lunch break, or evening, and stick to it.

Consistency is key when it comes to exercise. By scheduling your workouts, you’ll be able to make exercise a habit. Start by committing to three times a week and gradually increase the frequency and intensity of your workouts.

Tracking your progress is also essential to staying motivated. Write down your workouts, including the date, time, and type of exercise, and track your progress over time. This will help you see how far you’ve come and motivate you to continue working towards your fitness goals.

3. Start Slow and Gradual

When starting a new exercise routine, it’s important to start slow and gradual. Avoid pushing yourself too hard, too soon, as this can lead to injury or burnout. Gradually increase the intensity and duration of your workouts to allow your body to adapt.

Starting slow also allows you to build confidence and develop a habit of exercise. When you start with small, achievable goals, you’ll be able to celebrate your successes and stay motivated to continue working towards your fitness goals.

Remember, consistency is key when it comes to exercise. It’s better to start slow and gradually increase the intensity of your workouts than to try to do too much too soon and risk injury or burnout.

4. Anticipate Setbacks

When working towards your fitness goals, it’s crucial to anticipate setbacks. Don’t get discouraged by missed workouts or plateaus. Instead, focus on getting back on track as soon as possible.

Setbacks are a normal part of the fitness journey. Everyone experiences them, and they can be a great opportunity to learn and grow. When faced with a setback, take a step back, and assess what went wrong. Use this as an opportunity to adjust your workout routine or goals.

Remember, getting back on track is key. Don’t let one setback derail your entire fitness journey. Instead, focus on making progress, not perfection.

5. Fuel Your Body Properly

Properly fueling your body optimises your workouts and allows you to achieve your fitness goals. Focus on nutrient-rich foods, including lean proteins, complex carbohydrates, and healthy fats.

Aim to eat a balanced meal or snack about an hour before your workout. This will help provide energy and support muscle function. Avoid heavy meals or sugary snacks that can cause digestive discomfort during exercise.

Staying hydrated is also crucial to optimizing your workouts. Aim to drink at least eight glasses of water per day, and make sure to drink water before, during, and after exercise.

6. Don’t Forget to Stretch

Incorporating stretching into your workout routine improves flexibility, preventing injuries, and reducing muscle soreness. Aim to stretch after your workouts, when your muscles are warm.

Focus on static stretches that hold the muscle in a lengthened position for 15-30 seconds. Avoid bouncing or forcing beyond a comfortable range of motion.

Remember, stretching is not just for after exercise. Incorporating stretching into your daily routine can help improve flexibility and reduce muscle tension.

7. Try Walking as Exercise

Walking is a great form of exercise that can be adapted to any fitness level. Whether you’re just starting out or looking for a low-impact workout, walking can be an excellent option.

Aim to incorporate walking into your daily routine, whether it’s a short walk during your lunch break or a longer walk after dinner. You can also incorporate hills, stairs, or hand weights to increase the intensity of your walks.

8. Choose Something You Enjoy

Exercise shouldn’t be a chore. Choose physical activities that bring you joy and make you feel good. Whether it’s hiking, dancing, or team sports, find exercises that you enjoy and look forward to.

When you enjoy exercise, you’ll be more likely to stick with it. Exercise shouldn’t be something you dread, but rather something that brings you energy and excitement.

Experiment with different types of exercise to find what works best for you. Try new activities, join a fitness class, or workout with a friend. Remember, exercise is a journey, and it’s essential to find activities that make you happy and motivated.

9. Celebrate!

Acknowledge and celebrate your achievements, no matter how small they may seem.

Reward yourself with non-food items, such as new workout gear, a relaxing bath, or a massage. This will help you stay motivated and encouraged to continue working towards your fitness goals.

Remember, progress is not always linear. There will be ups and downs, but celebrating progress will help you stay focused on your goals.

10. Stay Accountable

Staying accountable is key to achieving your fitness goals. Find a workout buddy, join a fitness community, or hire a personal trainer to help keep you motivated and on track.

Tracking your progress is also essential to staying accountable. Write down your workouts, including the date, time, and type of exercise, and track your progress over time.

Remember, staying accountable is not just about achieving your fitness goals; it’s also about maintaining a healthy and balanced lifestyle.

We’re excited for you to start your new routine! Keep in mind that fitness is a journey, not a destination. Be patient, stay consistent, and don’t be too hard on yourself. You’ll be celebrating your successes before you know it!

We’ve all been there – you slip on your favourite running shoes or sneakers, only to be hit with a wave of pungent odour. Keeping your shoes stink-free is easier than you think. From simple hacks to clever products, we’ve got the inside scoop on how to keep your shoes fresh and odour-free. In this article, we’ll share our top 10 tricks to banish shoe stink for good, so you can focus on what really matters – hitting the pavement in comfort and confidence!

1. Baking soda

Baking soda is a potent solution for smelly shoes! Sprinkle a generous amount into the shoe and let it sit overnight. Simply dump out the powder in the morning for fresh-smelling shoes. Note: Use caution with leather shoes, as repeated applications can cause dryness. Alternatively, create your own reusable shoe deodorizers by filling old socks with 2 tablespoons of baking soda, tying them up, and inserting them into your shoes overnight. Remove in the morning and enjoy fresher shoes!

2. Fabric softener sheets

Banish sneaker stench with a powerful solution! Simply insert a new dryer fabric softener sheet into each shoe overnight to neutralize odours. Don’t forget to remove them before wearing them. This trick also works wonders for deodorizing gym bags and other storage spaces. Just drop a dryer sheet in and let it work its magic until it’s time for a replacement.

3. Salt

Keep your canvas shoes fresh and dry with a simple trick! Sprinkling a pinch of salt inside your shoes can work wonders in absorbing moisture and eliminating odours, especially during warm weather when socks are optional. Give it a try to keep your shoes smelling sweet!

4. Essential oils

Give your shoes a refreshing boost with the power of essential oils! Add a few drops of eucalyptus, clove, or tea tree oil directly into your shoe for an invigorating scent. Alternatively, drip the oil onto a paper towel or tissue and leave it in your shoe overnight for a subtle, fragrant treat.

5. Rubbing alcohol

Eliminate shoe stench and disinfect at the same time with a simple solution! Pour rubbing alcohol onto the affected area of your shoes to neutralize odours and kill bacteria. This natural deodorizer is a quick and effective way to freshen up your footwear.

6. Black teabags

Steep your shoes in freshness with a simple tea bag trick! Soak a tea bag in boiling water for 2-3 minutes, then let it cool. Place the tea bag in your shoe for an hour to harness the antibacterial power of tannins, which will help eliminate odour-causing bacteria. Remove the tea bag, wipe away any excess moisture, and enjoy fresher shoes!

7. Baby powder

Stay one step ahead of shoe stink with a simple preventative trick! Apply baby powder to your feet before putting on your shoes to help absorb moisture and reduce sweat, keeping your shoes fresh and odour-free all day long.

8. Cat litter

Think outside the box with this unconventional shoe deodorizing hack! Utilize the absorbent and deodorizing properties of cat litter to freshen up your shoes. Simply line the bottom of your shoes with cat litter, let it sit overnight, and then discard and wipe clean with a damp cloth for a surprisingly effective shoe refresh!

9. Freeze them

When all else fails, give your shoes the cold shoulder! If stubborn odours persist, try freezing your shoes overnight to kill the bacteria causing the stench. Simply seal your shoes in a plastic bag and pop them in the freezer. By morning, the bacteria should be gone, and your shoes should be fresh and odour-free!

10. Machine wash

Give your dirty shoes a deep clean with a spin cycle! If your shoes are filthy inside and out, try washing them in a washing machine. This method works particularly well for sneakers. However, be cautious when drying – if you don’t have a shoe dryer attachment, it’s best to air dry to avoid damaging your machine.

With these 10 simple and effective tricks, you can bid farewell to stinky shoes for good! From natural deodorizers like baking soda and tea bags to clever hacks like freezing and dryer sheets, there’s a solution for every shoe type and odour level. By incorporating one or more of these methods into your shoe care routine, you’ll be able to enjoy fresh, clean shoes all year round. So go ahead, give your shoes the tender loving care they deserve, and say goodbye to embarrassing foot odour for good!

The thrill of crossing the finish line, receiving your medal, and beating your personal record is an incredible feeling! However, seasoned marathon runners know that the real challenge begins after the race. The next few days can bring exhaustion, soreness, and stiffness, making everyday tasks like getting out of bed or climbing stairs a struggle. But fear not! There’s a secret to minimizing the discomfort and speeding up your recovery. It’s all about post-marathon recovery strategies! Learn how to bounce back quickly and get back on track with these essential tips.

Why is post-marathon recovery important?

Running a marathon pushes our bodies to the extreme, and it’s no wonder that running 26.2 miles takes a significant toll on our physical health. Dehydration, drained energy stores, weakened muscles, and a compromised immune system are just a few of the consequences of pushing our limits. That’s why it’s crucial to prioritize recovery with the same dedication and attention as our pre-race training. By doing so, we can help our bodies repair and rejuvenate, making the post-marathon recovery process just as important as the training itself.

When should you start your marathon recovery?

You might think that recovery can wait until after you’ve basked in the glory of finishing the race, but the ideal time to start your recovery strategy is actually immediately after crossing the finish line! While it’s natural to want to stop and relish the moment, resist the temptation to come to a complete standstill. Instead, take action right away to kickstart your recovery. Keep reading to discover the crucial next steps to take once you’ve completed the race.

Post-marathon recovery tips

1. Keep moving

Your marathon journey doesn’t end at the finish line! To ease your body back into normalcy, take a gentle 10-15 minute walk after crossing the finish line. It may be the last thing you feel like doing, but this cool-down period is crucial for your heart and muscles to readjust gradually. By slowly transitioning back to a normal pace, you’ll be showing your body some much-needed love and care. So, keep moving – your body will appreciate it!

2. Rehydrate

After pushing your body to its limits, replenishing your resources is essential. Hydration comes first! Whether you’re at a water station or have your own supply for a virtual marathon, drink small, frequent sips as you cool down with a post-run walk. This helps your body rehydrate efficiently and jumpstarts recovery. Stay consistent—regular sips are the key to bouncing back strong!

3. Refuel

In the first hours following the race, carbohydrates and proteins are your go-to allies for recovery. Carbs will replenish your energy reserves, while protein supports muscle repair. A banana is an ideal snack, but if only processed foods are available within the first 30 minutes, don’t hesitate to grab a quick bite. The goal is to provide your body with calories as soon as possible. You can indulge in a balanced meal with all the essential nutrients later on.

4. Compression tights will help your recovery

Studies have revealed that donning compression tights or socks for 48 hours post-marathon can significantly boost functional recovery, meaning you’ll be back on your feet and running sooner! In essence, compression gear helps accelerate the recovery process, getting you back to your fitness routine faster.

5. Consider an ice bath or a contrast shower

Reduce inflammation and alleviate pain with the power of ice! Professional athletes swear by ice baths or contrast showers, which involve alternating between hot and cold water. If immersing yourself in icy water seems too daunting, try contrast showers instead. This technique boosts blood flow, getting oxygen-rich blood circulating throughout your body, and accelerates your recovery after a marathon.

6. Elevate your legs

Give your legs a break and elevate them above your heart for 10-15 minutes to combat soreness and reduce inflammation. This simple yet effective technique will not only help alleviate discomfort but also feel incredibly relaxing and rejuvenating!

7. Sleep

Prioritize sleep as a crucial recovery tool, and aim for as much rest as possible, including napping during the day if needed. While adrenaline might make it challenging to wind down, remember that it’s normal and okay to struggle. Resist the temptation to reach for your phone, and instead, focus on relaxing and letting your body recharge, even if your mind is racing.

8. Very light exercise

Hold off on lacing up those running shoes for now! The day after the marathon, your body is still in recovery mode, so opt for low-impact activities that promote gentle movement without exertion. Consider taking a leisurely walk or a relaxing swim, but be sure to listen to your body and avoid pushing yourself too hard. Allow yourself time to heal and recharge before getting back into high-intensity activities.

9. Don’t forget to stretch

You’re likely aware of the importance of pre-run stretches in preventing injuries, but did you know that stretching also plays a crucial role in marathon recovery? However, it’s essential to timing it right. Avoid stretching immediately after the race when your body is exhausted. Instead, introduce gentle stretches in the days following the marathon to enhance blood circulation and promote muscle recovery. This will help your body heal and bounce back stronger.

10. Add massages to your marathon recovery strategy

Indulge in the bliss of a post-marathon massage, but remember to keep it gentle! A light, soothing touch is essential, unlike the intense pressure of a typical sports massage. Be patient and resist the temptation to book a massage within the first 24 hours after the race. Allow your body time to recover from its fragile state, and wait a day or two before treating yourself to some gentle relaxation and rejuvenation.