Five workout misconceptions

If you don’t hurt, it’s not working

It’s common for muscles to feel sore after a workout (called DOMS, or delayed onset muscle soreness), but there’s a common misconception that if you don’t feel DOMS after a workout, then you didn’t workout hard enough. Firstly, everyone is different, so a good workout that causes DOMS in one person may not cause it in another. Chasing muscle soreness (essentially inflammation from the repair of microscopic tears in the muscle) can lead to injury. So whilst DOMS is a common side-effect of a hard workout (especially one that is new to your body), it’s not necessary to feel sore afterwards to know that it’s working!

 

Heavier weight = better workout

Strength training in any workout that provides resistance to your muscles. This is great for bone density and muscle growth, but the workouts don’t need to be in the form of heavy weights or resistance machines – smaller weights, kettlebells and medicine balls can be used with similar effect. Not got any weights? Gravity, resistance bands and your own body weight are great alternatives! Read why everyone should lift weights.

 

You can get abs by working your core

This is a bit of a loaded one, because what exactly do we mean by ‘get abs’? We all have core muscles, even when you can’t see them. Most people who want to ‘get abs’ mean ‘see ab definition’, which is a different ball-game. The common misconception is that if someone works out their abs a lot, they will develop a defined stomach area. Since ‘spot fat reduction’ is not a thing (i.e. you can’t lose fat specifically on one part of your body but not the rest), just training your abs won’t ‘give you abs’. The better option is to pair full-body functional training (which uses your core a lot) with a healthy diet. The result? A stronger core and lower overall body fat percentage, which could lead to a defined core (please also bear in mind that due to variation in genetics, some people will find it really difficult to achieve definition).

 

Every workout should leave you a sweaty mess

I absolutely love sweaty workouts. The more out of breath, the better, which is why I sometimes struggle with slower, more functional workouts. However, different workouts have different sweat-factors, i.e. lifting weights might not leave you as sweaty as a boxing session, but that doesn’t mean it was any less valuable to you. In fact, it is important to mix up your training – doing workouts that leave you 100% exhausted and a sweaty mess every time is a great way to lead to burnout and injury. Mix it up and don’t think of sweatiness as a marker of a good workout!

 

More workouts = better results

Obviously consistency is great when it comes to working out, and getting moving regularly is an important part of keeping healthy. However there is such thing as working out too much, and so more is not necessarily better. Recovery is at least as important as your training, and well-placed recovery days can help your muscles repair better, leading to greater improvements in your fitness/muscle strength.

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Image by @alittlepickmeup

5 health tips for the New Year

I’m not a fan of New Year resolutions – I think everyday is a new beginning, and there’s no better time to start something than the present. However, for many, New Year brings the promise of new beginnings and a fresh start. So whilst I don’t think we need the new year to start going to the gym or eat more healthily, it’s as good a time as any, and starting a health kick alongside so many other people may just help you stick to it.

Here are some of my top tips for living that little bit healthier in 2019. Wellness is about making small decisions everyday that improve your health, not drastic changes that you can only maintain for a month. Why not give these a go – they may just become part of your daily routine!

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Spending more time in nature can improve mental health considerably

Walk more

I’ve left this very generic, because there are so many ways to fit more walking into your life, and what works for one person might not work for another. Whether it’s walking to the gym instead of driving, taking a 20 minute walk on your work lunch break or simply just using a loo further away from your office, walking more day to day can improve your health considerably. Going to the gym is great, but it’s what you do the other 23 hours of the day that can really impact your health, and moving more is one of the best ways you can help!

Eat more types of veg

When asked her top tip for living healthier, Dr Megan Rossicalled for more variety in the plant based food we eat. We all know about eating our 5 a day, but more important is eating a wide variety of plant based foods every week. The diversity helps our gut health, which is directly linked to our mental health. So, rather than trying to cut out foods this New Year, why not add a bunch instead?

Take time out in nature

Physical health and mental health are inextricably linked, and we should all be taking time to improve both to get the most out of the other. With our hectic lives, it’s sometimes incredibly difficult to learn how to stop and take time out, but spending time in nature has been shown to markedly reduce stress and anxiety levels. Since stress affects our mental performance and physical health, taking time out could really improve productivity, mental andphysical health, so it’s really a no-brainer!

Cut out/down on red meat

In the West, red meat has become a main-stay of our diet. No longer reserved for the rich or for special occasions, the average UK citizen eats more than the recommended maximum of 70g of red meat per day. Since multiple studies have found that red and processed meats increase the risk of colorectal cancer, cutting out these items can have a positive impact on your health. Paired with the negative environmental effects that red meat production has, giving it up (as many UK citizens are starting to do) can do wonders not only for your body but also for the world we live in.

Find a sport you love

Too many people put a vague ‘go to the gym more’ as their New Year resolution. What frustrates me is that so often these people don’t wantto go to the gym, and find no pleasure in doing so, so slog away 5 times a week, hating every second for about 3 weeks before giving up. Whilst it’s true that you can definitely learn to love it even if you don’t initially, choosing to partake in a sport instead can have a multitude of benefits that gymming doesn’t have. Finding a sport you enjoy means you’re more likely to stick to it, leading to longer term results and a more positive mental attitude towards fitness. See why I think everyone should train like an athlete. So your challenge this year (if you think you don’t enjoy exercise) is to find something you dolove – there’s something for everyone!

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Boxing is my sport of choice! Flora Beverley vs Sophie Grace Holmes at charity boxing match The Rumble hosted by The Lady Garden Foundation, on November 17, 2018 in London.

I hope this post was useful for you! These are all changes that I have made in my life that have seriously positively impacted both my mental and physical health, and studies suggest they can help you too. If you give any a go don’t forget to let me know so I can support you! 🙂

Pigs in slankets

Pig in blankets are one of the most popular Christmas-time recipes, but are about as un vegan friendly as it gets! For health, environmental and ethical reasons, these could be a better option – whilst they’re essentially nothing like the traditional recipe (hence why I called them pigs in slankets), in my opinion they’re significantly tastier!

I use Linda McCartney sausages for this but use whichever are your favourite. If you’re vegan be careful as some do contain egg!

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Ingredients:

  • 1 aubergine, thinly sliced
  • Rapeseed oil
  • 1tbsp sweet chilli sauce
  • Salt
  • 12 vegan sausages (I use Linda McCartney)
  • 1tbsp Tahini
  • Salt, pepper
  • Chilli flakes

 

Method:

  • Preheat oven to 180 degrees and cook the sausages according to the packet instructions
  • Place the aubergine slices in a bowl and drizzle in rapeseed oil, sweet chilli sauce, salt and pepper until all the slices are coated
  • Spray a griddle pan with oil and heat
  • Place the aubergine on the griddle pan in batches, turning after one side is cooked so both sides are browned
  • Wrap each sausages in an aubergine slice (you should be able to wrap all 12)
  • Mix together tahini, salt and pepper and drizzle on top of the sausages
  • Sprinkle on some chilli flakes and serve!

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Vegan Gingerbread

This recipe is perfect for Christmas (and honestly any time of year yes please), and is just so easy to make! This makes so many biscuits and they’re perfect for storing and having as a mid-morning snack. Let me know if you make these – I’d love to see your creations!

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Ingredients:

  • 1tbsp chia seeds
  • 300g plain flour
  • 100g coconut flour
  • 1/2tsp baking powder
  • 150g muscovado sugar
  • 2tbsp ginger
  • 1/2tbsp cinnamon
  • Sprinkle of ground cloves
  • 100g coconut oil
  • 100g dairy free margarine
  • 50ml dairy free milk

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Method:

  • Preheat oven to 180 degrees
  • Mix the chia seeds with 3tbsp water and leave to thicken
  • Mix together the flour, coconut flour, baking powder, sugar and spices in a mixing bowl
  • Heat the margarine and coconut oil and mix together. Mix in the chia seed mix with a fork until incorporated
  • Pour oils into the dry mixture and mix.
  • Add the milk slowly and mix in until the mix is holding together
  • Leave to thicken before rolling out on top of clingfilm (it will be easier to do in 2 batches)
  • Cut out whatever shapes you like and place on a tray with baking parchment (or foil)
  • Place in the oven and cook until browning at the edges, 10-15 minutes (depending how soft you like them)
  • Let cool and ice (or not) as desired!

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How I keep motivated

It’s a question I get asked time and time again – just HOW do I keep motivated? Mostly it’s in reference to fitness, but we require motivation in all walks of life, from work, to household chores, to the gym.

I don’t believe there’s any secret to motivation – it all comes from practise, prioritising and learning to do what you love and love what you do. Regardless, here are my top tips for staying motivated day to day.

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Learn to love what you do

Easy to say, harder to do. But when you love what you do, motivation to do it comes easily, 75% of the time. The reason I didn’t say ‘do what you love’ is because I know it’s not feasible for people to constantly be doing things they enjoy – if we did, no one would have issues with motivation. The trick here is finding things you love about what you do. Finding meaning in your work has been shown to lead to the highest levels of job satisfaction, whether you find meaning in helping other people (customer services, doctors), teaching the next generation or earning money to help support your family. The same goes for exercise – if you don’t particularly enjoy the gym but have no alternative way of exercising at this time, think of the specific benefits of what you are doing. I love doing mobility work because I know it’s going to help me move long into my old age. Find meaning in your workouts, and change your mindset from ‘I have to go to the gym’ to ‘I get to go to the gym’, rather than ‘I haveto go t the gym’. No one has to go to the gym, it’s a choice that’ll make you feel good. If it doesn’t make you feel good, really question why you’re doing it and think about looking for other alternatives.

 

Get into a habit

Habitually doing something means that your brain doesn’t have to make the decision to do it everyday, it’s just habit. That makes it so much easier, because it’s just the status quo. Of course, forming the habit in the first place is harder, but use the other tips on this page to get started. You won’t regret it!

 

Find a friend

You become the average of the closest people to you – a cliché but 100% true. We adopt habits and lifestyles of those closest to us, which is why a toxic friend can be so damaging. Try to surround yourself with people who are also trying to better themselves, whether that’s working hard at work, eating a healthy diet or heading to the gym everyday. In those days you lack motivation, just hearing that your friend is going to the gym after work can be enough to motivate you to head there too, even if just for a short session. Since hanging out with my fitness-focussed friends in London, I’ve taken up several new sports, have been eating healthier and I also now drink less!

 

Rest up

Motivation can be hard to come by when you’re utterly exhausted and/or burned out! You can love something and still not be motivated to do it if you’re too tired, and for that reason I would really recommend incorporating rest into your routine. Whether that’s a mental break from your job or a physical break from exercise, rest is equally as important as working out itself! Realising the difference between being physically, mentally and emotionally exhausted is also of utmost importance. If you’re not going to the gym because you’re too tired after work, chances are you’re mentally drained, not physically drained. Tired from a toxic colleague? You’re probably emotionally exhausted, and no amount of coffee is going to sort that. In these situations, working out can be one of the best things you can do, as it gives your brain a total rest from the day. Realising the difference between these three types of tiredness really helped my motivation to do things. It’s sometimes as simple as realising that you’re actually not tired, you’re just fed up!

 

Discipline

A lot of ‘motivation’ is actually discipline. The above tips help a lot when it comes to actually wanting to do something, but discipline makes up the other proportion of getting things done. People who make real progress are those disciplined enough to get into good habits. I will never say that discipline should come at the expense of enjoyment, but it takes some trial and error to realise that sometimes it takes doing something you don’t want to do now to be happier later. Discipline also makes the rewards of doing boring/painful things so much better! Seeing progress after working hard for something is a feeling far better than lying in bed everyday rather than gymming (obviously there is a time for this too!).

 

Forgiveness

We all lack motivation from time to time. In reality, whatever you see on Instagram, I am not always motivated, and although I find it relatively easy to get myself to the gym, other work (such as writing blog posts and editing YouTubes) requires huge amounts of motivation to get myself to do. I started this post about 6 weeks ago, for example – we’re definitely not all perfect, and forgiving yourself for that is SO important for your long-term happiness.

 

As with everything, motivation is about the fine balance between doing what you want to do now and remembering what you want to happen later. The great thing is that it can be practised and improved, so no need to worry if you feel like you lack motivation! The above tips will hopefully help you find something that it’s easy to be motivated to do, and then progress will come 🙂

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Almyra Hotel – Cyprus

I’d use three words to describe Almyra hotel in Cyprus: friendly, relaxing and refreshing. I had the pleasure of being invited to return to Cyprus (after my trip last year) in order to review the beautiful hotel that is Almyra. With a focus on wellness and a chic, modern interior, I knew that it was exactly where I wanted to spend what was bound to be a rainy April weekend in London.

The great thing about Cyprus actually is that it’s warm so much earlier than the rest of the med, at a warm 26 degrees everyday we were there! 🙂 In my opinion we were there at the best time of year – before everywhere else was warm and before it got too busy! Apparently September/October is perfect too.

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Rooms

We stayed in one of the seaview rooms closest to the spa, away from the hustle and bustle of the main hotel (K18 to be exact). The room looked out onto the sea with a private outdoor area with two extra sunloungers. I was actually amazed at how light and airy it was – the doors onto the outside terrace were floor to ceiling glass, letting in as much light as possible. We didn’t spend much time in the room (there was too much sunbathing and eating going on) but it was nice to come back to a large room big enough for two girls’ clutter.

Food

Almyra has a lot of options when it comes to food. It’s situated along a row of hotels and a little bit away from the main town, so the easiest place to eat is in the hotel, which usually has me a little worried, but I was very pleasantly surprised with the delicious options! The hotel itself has three main restaurants – Notios (Japanese with a Cypriot twist), Eauzone (the main breakfast and dinner buffet) and Ouzeri (a classic Cypriot restaurant on the seafront). For half board guests, breakfast and dinner at the Eauzone were included. The buffet was a fairly standard buffet – nothing special but good quality food and (thankfully) a decent selection of healthy vegetarian and vegan foods. We enjoyed breakfast at the spa one morning too and I was very impressed with the food. We got the set menu (minus pastries and cakes), which contained a pleasing amount of fresh fruit and a smoothie (of your choice). We visited the local-style restaurant, Ouzeri, for a mezze lunch – we were encouraged to get 4 hot and 4 cold dishes and couldn’t finish, so I would give a 10/10 for quantity and everything was absolutely delicious. The Japanese restaurant had to be my favourite – after all, it is my favourite cuisine. The food there was top quality – probably better than any of the other restaurants in the area, and it was a gorgeous place to sit for drinks at sunset!

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Drinks at Notios

Amenities

The hotel has a separate spa complex that is pretty serene and relaxing, with a myriad of rooms I was unable to explore in the time we had. I was told that there were many treatments that could be had, and met multiple people who had travelled from other hotels for use of the spa. The prices were not unreasonable either, and the relaxation factor was just perfect. I can’t speak for the quality of treatment, as I didn’t have any. On the top floor of the spa is a gym – basic by London standards, but with a wide selection of free-weights, a few machines (though no squat rack!), soft mats and cardio equipment. I never saw it so busy that people had to wait. It was also the best view I’ve ever had whilst running on a treadmill! If you have boxing gloves, bring them, as there’s a balcony with a bag for free use. This is also where I filmed lots of my bodyweight workouts.

In the area

Other than sunbathing, eating and gymming, there were plenty of activities to do in the area. The main town is just a short walk away (max 10 minutes) and has lots of cute, as well as touristy shops (and a strip, like any other European city). In the other direction, along the coast lies Suite 48, a fantastic bar and restaurant serving up cocktails and snack, often to live music. I went to Suite 48 last year, and was not disappointed on my return. The staff are so welcoming and many of the drinks are really special, if you pick the right ones (they have a lot of the cheap, sweet strip classics, too). My recommendation if you like G&T would be the ‘Monkey Business’, though plenty of the other gin cocktails are also delicious. A short drive away is Muse restaurant, up a hill and looking out over Paphos and the sea. 100% would recommend this restaurant for sunset – it’s a view you won’t want to miss. Don’t forget to book though – it gets full quickly! At the bottom of Almyra is a watersports shack with a new pier, offering activities such as waterskiing, sailing, jetskiing, parasailing, paddleboarding and, of course, a pedalo with a slide (a childhood favourite). I tried the first two, and got to know men runnin the show pretty well. The man who drove the boat for water/mono-skiing clearly is really passionate about teaching people, which was very helpful for me, as it was only my second session mono-skiing, and improvements were made within our two 10 minute sessions! Would thoroughly recommend if you’re looking for lessons or just a fun trip out.

Visit the website and check out Almyra’s instagram.

 

Alcohol and fitness

Alcohol and fitness. How do these words fit together in your mind? Are they compatible? Or does one exclude the other? It’s interesting how often people ask me if I drink – I would have thought that the amount I talk about gin would have answered that question years ago. 😉 I thought I’d make a post about it, since a huge number of my followers are of university/early work age but also interested in health and fitness. Since health can be a total minefield I thought I’d clear a few things up.

Alcohol has calories

Because alcohol is essentially a carbohydrate, it can contain a lot of calories – plenty more than you might expect for a drink. It also interrupts how our bodies deal with other foods, slowing down the absorption of nutrients and reducing the amount of fat our bodies burn for energy. A pint of beer contains around 200 calories, while a glass of wine (175ml) contains around 125 calories. However, if you take these into account when thinking about your daily diet, it is very possible to work around this fact! I enjoy drinking a couple of times a week and do not find that it affects my weight whether I have them or not. I just factor in the calories of alcohol (very roughly) and have fewer snacks that week. Simple!

Alcohol can lead to bad decision making

Drinking can lead to cravings for sugar and carbohydrates. Most of us have felt that post-night-out craving for chips/burger/kebab, and this can have serious consequences on our healthy intentions. When I was at university I used to keep a bowl of porridge or sweet potato fries at home to eat after a big night out. After drinking and dancing for a long period of time, your body craves nutrition, so it is best to feed it something with a little more nutritional value than Bobby’s kebab shop can offer. Pre-plan before a night out to make sure you’re prepared. Another favourite late night snack is toast with olive oil or a large bowl of granola. Find what works for you and stick to it – your body and bank will thank you!

The aftermath

Obviously excessive alcohol can leave us a little worse for wear the morning (and let’s be honest, the entire day/2 days) afterwards. When we are hungover, it is mainly because our bodies are severely dehydrated which actually makes your brain shrink, pulling away from the sides of your brain case. This is because alcohol is a diuretic, making you wee more than you would usually in order to flush out more toxins from your body (yes, alcohol is a poison). Pretty much anyone who drinks has had a hangover, but there are ways to reduce your likelihood of getting one!

  1. Drink a glass of water for every glass of alcohol you consume.
  2. Opt for lighter alcohols – the darker the alcohol (red wine, rum, bourbon), the more congeners they have, exacerbating headaches the next day.
  3. Take electrolyte salts and/or an aspirin (with lots of water) before you sleep. I drink minimum 500ml right before bed if I’ve been drinking.
  4. Avoid caffeine on your night our and in the morning. You may feel like you need it but your body won’t thank you. Caffeine is also a diuretic and will make you even more dehydrated! Just give yourself water and time to recover.
  5. Take ibuprofen and eat anti-inflammatory foods in the morning. Alcohol triggers inflammation in the body which can make hangovers feel worst, so getting swelling down is key.

When hungover we can be tempted to eat alllll the foods in my opinion it’s OK to have that greasy fry up you are craving if you’re hungover, especially if you’ve factored it in to your weekly diet. However, after a night out our bodies are craving health, so opting for something more nutritious might actually make you feel better (and has less of an impact on your fitness goals).

My favourite drinks:

I am a sucker for a gin and tonic! Slimline or full fat, depending on how many I’m having. Gin will always be my go to spirit, but some people cannot handle it at all. Find what works for you and don’t overindulge (or it might not work so well next time).

For a dinner party I like white wine. Red wine is said to have some health benefits but the sulphites don’t agree with me hugely, so it’s not my go to. However a glass here and here is absolutely fine for me. Of course I also love a good champagne, but the sugar and bubbles make me hyperactive and drunker faster, and also leave me with a worse hangover if I have to many.

If I’m planning on having more than a few drinks, I might opt for something fairly plain, like a vodka lime soda. Tastes delicious and fresh without having the added sugar and impurities of other drinks.

On special occasions (picnics in the park) I’ll drink Crabbies, an alcoholic ginger beer. It’s spectacularly bad for you but to be honest, life is for enjoying, and Crabbies makes me happy because it reminds me of summer.

Summary

I think it’s important to know how alcohol affects your body and your mind – both biologically and for you, personally. Everyone reacts differently, and some people decide that drinking is incompatible with their fitness goals. In my opinion, as with pretty much everything for me, I think it’s all about moderation. Live life, enjoy yourself and know your limits.

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7 Bad habits ruining your progress

Sitting all day

The majority of us have jobs that require us to sit still for long periods of time. This means that the amount we move throughout the day is minimal, and when combined with taking transport to and from work, this can really take its toll on your body! Studies show that even if you workout regularly, sitting down for extended periods of time can increase your risk of mortality, presumably from accumulating

Eating too fast

Calories are calories, right? Pretty much, yes, but you can eat a lot more calories if you don’t pay attention to what you’re eating. It takes the body around 20 minutes to process the food you’ve just eaten, so eating quickly can allow you to eat way more food before your body even notices you’re eating. Slow down and give your body time to catch up!

Snacking throughout the day

Similar to above, snacking throughout the day can cause you to lose track of the amount of calories you’re consuming. I don’t count calories, but by grazing through the day I end up eating so much more than when I stick to eating only at meal times. I don’t deprive myself of snacks, but if you’re hungry, try to set yourself snack times, rather than nibbling at little bits throughout the day.

Working out too much

This sounds strange but actually there is such thing as working out too much and it might be easier than you think. As you get fitter, you may be able to push yourself harder, but your body still requires time to recover, and the harder you push yourself, the longer that time is. Aiming to fit in intense workouts everyday is unachievable and frankly, dangerous, as it can lead to burnout and/or injuries. In addition, workout out intensely too frequently means that you’re unable to put 100% effort into each session, so you’re better off doing fewer sessions at a higher intensity. to get more progress. Struggle to take a day off? Mix up your workouts to alternate between high intensity and low intensity sessions.

Not getting enough sleep

OK so I swear I bang on about sleep as a cure-all, but IT BASICALLY IS. When your body is well rested it simply functions better, meaning fewer things go wrong. In terms of your progress, this means:

  1. You have more energy to put into workouts, and you’re less likely to miss workouts because you’re too tired.
  2. You don’t reach for snacks throughout the day because a) you don’t get such a bad energy slump and b) motivation is increased when you have more energy, so you’re more likely to stick to any plan you’ve set for yourself.

Eating diet foods

It can seem counterintuitive, but diet foods are anything but good for your diet. I had a pack of low-calorie ‘light’ crisps the other day, and I swear they were made from salted cardboard pulp. I’m sure their main method of helping diets is that no one could finish an entire packet because they were so disgusting. Other diet foods may feel a little bit satisfying but nowhere near as good as the real thing, so you end up eating more of them. OR you think ‘these are low calorie so I can eat more’ and eat more than you would of the original, but feel way worse afterwards. Just ditch the low calorie/fat/carb snacks. Find good food that you enjoy and eat everything in moderation.

Skipping meals

Thinking: If I eat one meal less, I’ll lose weight. Sure, if you don’t compensate, that may be true. However, we’re all human, and we our bodies are much cleverer than we give them credit for. People who skip breakfast are more likely to be overweight than those who don’t, and skipping any other meal can lead to ‘grazing’ throughout the day, which is a healthy diet killer. Instead, try sticking to balanced, nutrient dense meals that won’t leave you hungry.

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How I keep healthy with a full time job

Although I only started working in ‘the real world’ in August, I have been asked time and time again how I’m keeping healthy. As with so many people I have a desk job, I work in a city and I have an almost unlimited supply of food throughout the day. So how do I stay healthy?

Keeping fit and healthy isn’t something that just ‘happens’ for me – it’s something I have consciously worked hard at for the past 8 years of my life, figuring out what works for me. Although I’m still perfecting it all, I’d love to share with you all what I find works for me, as someone who works 8h a day sitting down at a desk!

 

Edit: I have recently started working 25h a week after 8 months of working full time, which allows me a little more space to focus on my blog, Instagram, Facebook and YouTube. I think I probably work more than ever now, but the proportion that is spent sitting at a desk has decreased. However these rules still stand as I go to the office 4 days a week still! 

Walk

People looooove to see X workout or Y workout on Instagram, but I never see people talking about the power of the humble walk. I LOVE to walk. It’s my thing, and I’m getting very good at it (I’m known for being a speedy walker). Sure, walking isn’t as hardcore as a boxing session or as glamorous as a weights session, but that doesn’t mean it doesn’t work wonders. If you think about it, your workout only makes up around 4% of your day. If the other 96% is spent sitting on your ass then that 4% isn’t really going to matter. My advice: get walking. Walk the journey to work if you can – I walk up to an hour to and from work. I also walk for at least 30 minutes in my lunch break. Maybe you don’t have the time to do that much, but make a conscious effort to head out for a walk when you have a minute. It’ll do wonders for your health (and, surprisingly, your endurance in other sports too!).

Tea breaks!

There is something I call tea/pee (like a tee-pee but not). It involves drinking lots of tea and peeing all the time. Doesn’t sound scientific enough for you? You’d be surprised. Drinking herbal tea has a myriad of health benefits, lots of which are to do with the fact that you’re consuming more liquid, which is easy to forget. During winter it’s incredibly warming and year round flavoured teas can be good to see you between mealtimes or snack breaks. The increased liquid in your system will obviously make you wee more often, and this, combined with filling up your tea all day, means more standing up and walking around, which has a bunch of other benefits (see above). If your colleagues make fun of you for having a weak bladder, laugh at them, because they should be sad they don’t know about tea-pee. Toilet/kitchen right next to your office? Head to one on another floor.

30 minute rule

I try not to sit down for more than 30 minutes continuously. It hurts my back, makes me lethargic and makes my Garmin angry (it continuously buzzes at me to ‘MOVE’). Every 30 minutes (if I haven’t moved since the last 30 minutes), I get up and walk somewhere. It doesn’t matter where, but 2 minutes of activity for every 30 minutes of sitting down should really be your minimum when it comes to your desk job. Tea-pee should help with this. Offer to get other people tea too. Either they’ll join (in which case yay you get company), or they’ll give you their mug, which means more trips to the kitchen (aka more steps).

Lunch

Lunch at my work is both amazing and frustrating. We get lunch supplied, which is incredible, and usually it’s pretty good and healthy – that’s the amazing bit. The frustrating bit is that it’s always between 12pm and 1:30pm, which means that even if I’m not hungry in those hours, I have to eat, lest I starve by the afternoon. For most people this isn’t an issue, as you’ll be bringing in your own lunch. Try not to fall into the trap of eating it by 11am and being sad by 12pm when you’re hungry again. I set myself a specific meal time (12:40pm) and don’t eat in the hour before, because I know I’ll regret it when I’m really full by the time we get to lunch. Eat your lunch slowly and for gods sake, NOT AT YOUR DESK. If you insist on eating at your desk, turn your computer off and enjoy your food without work/internet of any kind. Paying attention to what you are eating will increase enjoyment of it, make you feel more satisfied, and allow your brain to have a break, which it will probably need by lunch time.

Snack-attack

The dreaded snack cupboard/shelf/drawer/kitchen is a health killer. It’s continually restocked by well-meaning people and feeders, who probably want to feel better about their snacking habits. Snack-attack is like an avalanche and once snacking starts, it’s sooooo difficult to stop (experienced first hand). My desk is literally 2ft from the snack shelf, and my convenient wheely chair means I don’t even have to get up to get any. HOWEVER, I am aware of the relentless pull of snackaging, and have set some boundaries in place. I try (emphasis on try) to only snack at set times, twice a day max. Considering the amount I eat throughout the day, I am not in need of extra snacks, and know that when I do snack, it’s out of boredom. Be aware of your snacking habits, find your triggers and figure out what you want to do. For some people this is allowing literally NO SNACKS throughout the day. I don’t want to be sad, so I allow myself snacks, but limit them to certain times and distract myself with tea when I am tempted to get more (see tea-pee). In addition I’ve stocked the snack shelf with ‘healthy’ snacks (graze boxes and nakd bars), in the hope that people will see that it’s full and there is no space for their double chocolate cake and doughnuts. Just remember, snack-attack calories are still recognised as calories by your body, even if you don’t count them yourself.

Find time to workout

Let’s be honest, when you’re working 40h+ a week you’re tired quite a lot of the time. Maybe all the time. So struggling to the gym early in the morning or after a long day might not be top on your list of desires, but if you want to be LESS tired, ironically it should be. Working out improves circulation and alertness, which can help you work better too. It can also give you motivation in other areas of life when you start to see progress in the gym, and once you’re in a routine it becomes MUCH easier. I tend to workout after work, but if I can’t fit that in I’ll go before, at around 7:30am. My advice is to find a gym or class that you like, and do that at least 3 times a week. I train around 5-6h a week even when I don’t reeeeeally want to, and 9 times out of 10, I feel 1000x better after the workout. So try to fit in a workout before or after work, or even just 30 minutes hard during your lunch break. Give it a go, you’ve really got nothing to lose!

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Not what I meant by ‘a desk job’

Vegan french toast

If you grew up eating french toast on the weekends as a special treat, you’ll know what a treat it is. If you’re vegan there’s no reason to miss out – I prefer this version to the non-vegan version too. It’s also ideal if you have some bread that’s a little past its best as you won’t be able to tell at all with this! Perfect with mixed berries and maple syrup on top 🙂

 

Ingredients:

  • 1tbsp maple syrup
  • 240ml almond milk
  • 1tsp ground cinnamon
  • 5 slices bread (sourdough works well – not too soft)
  • Coconut oil
  • Toppings of choice (works well with anything you’d usually put on pancakes)

Method:

  • Mix all the ingredients except the bread in a mixing bowl
  • Heat a tsp coconut oil in a frying or griddle pan
  • Dip the bread slices in the mixture for a couple of seconds – you don’t want them totally drenched
  • Once the pan is hot (before the oil burns) place the slices of bread in and cook until browning on one side (around 3 minutes in a hot pan)
  • Using a spatula, flip the bread to cook the other side
  • Top with desired toppings and serve up!

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