Balancing body and mind
GET fit, get focussed and get happy in 2019!
ON your marks, get set… GO! It’s time to set some goals – how else are you going to look and feel fabulous in 2019? When it comes to sorting out your body and mind, you have to set some goals and stick to them, so we’ve separated things into three easy categories to make your life easier.
GETTING into shape isn’t as hard or time consuming as you may think (or prefer to use as an excuse, that is). Physical exercise can be done anywhere, at any time. Here are some fabulous ways to get that body of yours moving this year. 1. Train At Home:
You don’t need to spend your only free hour in the gym. Get some weights, a Pilates ball and maybe even a few exercise DVDs and get moving in the comfort of your own place. 2. Try Something New:
Tired of the same old boring old workouts (which don’t seem to work anymore anyway)? Time to find something you enjoy. Join a yoga or Pilates class, start cycling or even go swimming a few days a week. If you love it, you’ll keep doing it. 3. Find A Training Buddy:
There’s definitely someone in your group of friends who wants to get their body into better shape after the festive season, so call them up and commit to a training programme together. Motivate one another! 4. Eat A Balanced Diet:
There’s no use training five days a week if you’re going to be bingeing on junk and sugar. Make sure your diet is nutritious, and enjoy foods in moderation. 5. Be Consistent:
When it comes to staying super healthy and fit, consistency is key. Even if you’re not seeing results, keep at it – it will all be worth it after a few months, you’ll see. 6. Drink Water:
Staying hydrated will keep your body feeling cleaner and your head feeling lighter. 7. Add More Protein:
Amino acids are the source of new muscle protein, and muscle mass helps keep your body fit and healthy, explain experts. 8. Organic Is The Word:
The ‘cleaner’ your diet, the less excess sugar, fats, and carbs you’ll accidentally ingest, say experts, who suggest you snack on fresh fruits and vegetables. 9. Develop The Right Mindset:
If you’re not mentally ready to get fit, you won’t ever reach your goals. 10. Keep Track Of Your Progress:
This is a great way to stay motivated and on top of your goals. And don’t let setbacks throw you off.
DID you know that the average human has an eight-second attention span? Less than that of a goldfish, according to a 2015 study from Microsoft. However, that number has shrunk over the years due to our digital connectedness and the fact that the brain is always seeking out what’s new and what’s next. So if you want to stay stress-free and sane, we suggest you find a way to stay focussed – on what’s important, that is. 1. Prepare Your Brain:
No one likes to feel overwhelmed, so before doing a task, calm your brain, say experts. Take a few minutes to breathe, get comfortable and focus on what needs to be done, why it needs to be done and how much time you have to do it. 2. Know Where Your Focus Should Be:
If you have a big project due at work, don’t focus on the party you’re organising next weekend. Focus involves understanding what is worth your distraction, explain experts.
3. Unplug For 30 Minutes:
We all need some time out, even when we’re extremely busy. So if there’s a lot going on, take 30 minutes to relax – your focus won’t be good if you don’t. Just log out – of e-mails, of work, of everything! 4. Enjoy A Cuppa:
Some days can be rough, we know, so stop and grab some coffee. According to a study published in the Journal Of Alzheimer’s Disease, French physiologist Astrid Nehlig identifies a connection between caffeine and cognition. While caffeine doesn’t improve learning or memory performance, Nehlig found it does increase physiological arousal, which makes you less apt to be distracted and better able to pay attention during a demanding task. So take a 10-minute coffee run – you need it.
5. Get Some Fresh Air:
And if you can’t get outdoors, turn on the aircon. According to a study from Cornell University, workers are most productive and make fewer errors in an environment that is somewhere between 68 and 77 degrees. Sitting in a stuffy room will leave you feeling tired and sluggish; get some fresh air and help your brain work properly.
6. Turn On Some Music:
There’s nothing like some soft, background noise to help keep you awake and focused. Research done by Wake Forest School of Medicine and the University of North Carolina published in Scientific Reports, says having music playing helps you focus on your own thoughts. But make sure you like the tunes. 7. Increase The Strength Of Your Focus Gradually:
Just like you can’t rush into a new training programme, nor should you throw yourself into anything extreme where your attention span is affected. 8. Create A Distraction To-Do List:
Did you know that once we get distracted it takes us on average 25 minutes to return to our original task? So create a list and find ways to avoid the distractions.
9. Build Willpower:
Just like you need willpower to stay away from that slab of chocolate at night, your brain needs will power to ignore those above distractions and focus on what needs to be done. 10. Practise Mindfulness & Meditation:
All you need is 10 to 15 minutes a day.
11. Get That Body Moving:
Researchers have found that people who engage in moderate exercise perform better. So use some of our aforementioned tips.
12. Stay Curious:
According to experts, the more curious you are about something, the greater the stamina of your concentration.
We all know laughter is the best medicine. So what are you waiting for? Here are some scientifically proven ways to stay happy. 1. Exercise: While you might be training for that gorgeous six-pack, you’re also creating a better mood and boosting your self-esteem.
2. Sleep More: Lack of sleep leads to bad mood, bad food decisions and just a lack of total concentration. Sleep helps our bodies recover from the day and repair itself, helping us focus and be more productive.
3. Quality Time With Loved Ones: Spending time with friends, family or colleagues who make you happy is a great way to cheer up and feel fabulous. Social time is highly valuable, say experts, who add that it’s a great way to increase ones happiness levels.
4. Spend Time Outside: The sun, some fresh air, and just nature in general is great for overall health. A UK study from the University of Sussex found that being outdoors made people happier – and all you really need is 20 minutes to boost your mood, broaden your thinking and improve your memory, say experts.