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3 Tricks To Walk More
Walking can become boring after a while. I especially recognise that right now because I moved back to Canterbury and I already know this city like the back of my hands… there are, nonetheless, a few tricks to reset our mood and motivation to walk. In this post I will share with my favourite 3 tricks to walk more. Continue reading 3 Tricks To Walk More
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3 Tricks to Get Enough Sleep
Getting to sleep at a reasonable time (and actually rest) has been really difficult. The crazy anxiety and excitement of moving back to Lisbon for a while and do my own thing, while stop worrying about my PhD right now, have kept me awake and binging both on Netflix and on food. For the past few weeks, I have fallen asleep only when my eyes no longer can keep up and that is usually around… 5 or 6 am. After waking up 3 days in a row with a huge headache I finally became more active on addressing my problem with sleeping and that’s what I want to share with you in this post. Continue reading 3 Tricks to Get Enough Sleep
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3 Tricks To Drink More Water
We were all taught in school that our body is made of 70% water, and that it is important to stay hydrated. However, many of us dismiss this healthy habit blatantly. My father usually jokes and calls me a camel, because I never drink much water or can spend a long time without a sip. Continue reading 3 Tricks To Drink More Water
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10-Day Wellbeing Challenge
I will be doing a 10-day wellbeing challenge on Instagram, where I will not only post a wellbeing booster per day, but I will also walk the path with you as a coach and as a person. Time permitting, I will also share here my experience for those of you who don’t have an instagram account but would still like to join the challenge. Continue reading 10-Day Wellbeing Challenge
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10 Ways to Boost Your Wellbeing
I created a workbook to help me manage my own wellbeing habits – and I now share it with you for free, hoping it will help you too! The workbook explores 10 ways we can boost our wellbeing. Each section has a practical exercise, because talking and processing information in our heads is not enough to produce REAL change in our lives. Continue reading 10 Ways to Boost Your Wellbeing
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I’m Sorry Dude, But I’m No Housewife
I have nothing against housewives. At some point, I would not mind to be one for a little while, but I would like to share that experience with my partner, meaning that he would have to be a househusband at some point too! This guy though was letting me know that he was looking for someone who couldn’t put her career in front of anything else. Ok, I have been focusing on my career and I am experiencing disastrous results because of that, but to get rid of a career, entirely? Seriously? Continue reading I’m Sorry Dude, But I’m No Housewife
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Vanexit: I Want To Leave the UK
Something changed again though. Brexit is no longer that big worry, or at least it no longer weighs down on my decision to stay or leave. I now simply want to leave, and probably never return, unless for business purposes. I’m tired of being by myself and feeling like my days are dull and grey. When I come back home, there’s no one there to sit down and chat about my day. I have no one to speak my own language – and I don’t mean Portuguese. UK’s culture and people’s way of being caused me more hurt than joy. Continue reading Vanexit: I Want To Leave the UK
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Going Off The Wagon: Whose Fault Was It? Rethinking Motherhood.
I love my mom and my dad. I think no matter what they have done or didn’t do will never stop me from caring and tolerating them. I have to myself that they did the best they could and both of them had little to work with when I was born. I keep that in mind and therefore I guess I never truly judged or blamed them for anything. I do know, however, that they were negligent. Being massively trained in Psychology it is impossible for me not to state it or hide it. Their parenting style consisted in giving me food to make me content – and even though they are not aware of it they also hoped that food would fix any of my emotions or mood, because they didn’t know how to deal with them. That’s how they loved and comforted me, they gave me a lot of food, because they couldn’t give me what they didn’t have. Continue reading Going Off The Wagon: Whose Fault Was It? Rethinking Motherhood.
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How I Have Managed Fibromyalgia Symptoms
In this post I’m going to share with how I have managed fibromyalgia symptoms through developing my intuition, working on myself, and by reducing stress in my life. If you want a further explanation about my professional opinion regarding Fibromyalgia, Chronic Fatigue, and other similar syndromes, please make sure you watch the correspondent YouTube video on my channel. Continue reading How I Have Managed Fibromyalgia Symptoms
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5 Important Stages For A Fitter You
As I mentioned, that somewhere it takes precisely 21 days to break a habit. If we can stick with our new routine for 21 days, we’ll more likely stay with it in the long term. But before I talk about the habit, I would like to draw your attention to the vision and mission of the subject. It is very important to keep these 5 things in mind before you draw your plan. It will keep you focused. Continue reading 5 Important Stages For A Fitter You
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How to Heal from Past Relationships
Now I know this is really hard to do, because no one likes to be in pain. That’s why so many of us have some sort of addiction – the role of any addiction is to set us free, even though temporarily, from pain and the need for thoughtful reflection. The only way to heal from the pain and other negative emotions though is to feel them inch by inch. The more you indulge in distractions, the more you postpone the moment in which you will have to face the truth. The trouble is that… the more you postpone, the more you will also suffer later. Continue reading How to Heal from Past Relationships
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7 Traits of a Highly Sensitive Person
I thought it would be helpful for me and others to write a little bit more about the traits of HSPs and explain them the best I can. If our differences make us feel weird, we might as well use them to empower us, so here are what I believe to be the seven most important traits of highly sensitive people. Continue reading 7 Traits of a Highly Sensitive Person
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The 3 Biggest Bullshits of Mainstream Spirituality
Despite what the mainstream portrays, a spiritual journey is, more often than not, accompanied by painful experiences. That’s why we say we grow spiritually… we learn from the negative aspects and we transform ourselves accordingly. While on a spiritual journey, it is only natural to seek guidance and look outside for the “truth”. I find that beautiful and I believe it is part of our own personal quest. There are, however, some bullshits in mainstream spirituality which can block our spiritual development. Here are three of what I think to be the three biggest bullshits I have found along my way: Continue reading The 3 Biggest Bullshits of Mainstream Spirituality
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The Over Training Syndrome – What Is It & What To Do About It?
Over training syndrome frequently occurs in athletes who are training constantly and doing so, beyond the body’s ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire and actually hamper performance. Continue reading The Over Training Syndrome – What Is It & What To Do About It?
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5 Ingredients of True Loving Relationships
Nowadays it isn’t very hard to have a “relationship” with someone. I mean, most people are afraid to be by themselves, so they easily accept and settle for a relationship that is not even half of what they deserve. For other people however such notion of relationship is not enough and that’s why I am bringing you today what I believe to be the essential ingredients of a relationship that is actually based on true love. In this post I will share with you the 5 ingredients I believe to be fundamental to any true loving relationship. Continue reading 5 Ingredients of True Loving Relationships
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How To Eat Healthy On a Budget
Today I’ll talk about specific foods that are a great bang for your buck. I understand that a good physique is 70% diet, 30% workout and making the right dietary choices will always be 80-90% of your success. The goal is to reshape the way you evaluate good deals – the way you evaluate the 30ml and 60ml. Instead of price per calorie, we’ll be looking at the price per nutrient. We want more nutrients for the least amount of money. Continue reading How To Eat Healthy On a Budget
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Stop Denying Yourself: Tips For Highly Sensitive People
The hardest part, I think, is to make people understand that we feel intensely not by choice but by nature. I now understand too why so many guys couldn’t simply “handle” me. They were half-right when they said that “I am too much”, because I do feel indeed too much. They were also, however, half-wrong, because HSPs have the same right of being as anyone else and we shouldn’t be forced to shut ourselves down just because we use different strategies in life. Continue reading Stop Denying Yourself: Tips For Highly Sensitive People
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The Benefits of Sprint Training
This is the most explosive training one can do. I’m sure that you must be wondering what does explosively has to do with abdominal strength and tone? Let’s first realize that it’s not about putting on your running shoes and doing few laps, but what I’m referring about here, is high intensity. Continue reading The Benefits of Sprint Training
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3 Important Steps When Meditating at Home
In this blog post I will specifically share with you some of the nuggets on how to start a meditation practise at home. To do this, I thought a little bit about my own “newbie” experience and I concluded that these three steps are really important to start with. Continue reading 3 Important Steps When Meditating at Home
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Sitting With Pain: Psychospiritual Meanings of Neck & Lower Back Pain
Now I’m indeed surprised with how all of these “symptoms” match with what I have been feeling over the last couple of months. I believe that if the symptoms persist and the painkillers are not working, then I’m probably not doing a great job on managing the way I perceive and live life right now. Continue reading Sitting With Pain: Psychospiritual Meanings of Neck & Lower Back Pain
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Minimalism: 4 Decisions to Make Your Life Easier
There are a lot of benefits associated with going “minimal”: you will (probably) feel that order has been restored in your life, you will feel psychologically lighter… and you won’t have the same trouble I’m now having to move out and take everything with me. The truth is… I don’t want to take everything with me: I actually want to review every single thing I possess right now and make one of the following decisions… Continue reading Minimalism: 4 Decisions to Make Your Life Easier
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FITNESS-FRIDAY: The Benefits of Smoothies
Today I won’t scribble about the muscle size, posture, or any of the training exercises. But rather will share something which will help you to stay on your toes and help you being positive throughout the day. The solution is not some magic pill or powder but the healthy smoothies which can help you to feel full and eat less than your usual. And, honestly, it can also prevent you from putting on weight. Continue reading FITNESS-FRIDAY: The Benefits of Smoothies
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Struggling with Anxiety? Try this Meditation Exercise
We become anxious whenever we feel triggered, and the reason why we get triggered depends on our life experiences and on the way we were raised. While some of us learned how to deal difficulties and problems in a more balanced way (e.g. seeking and receiving support), others might not have had the chance of growing up with good role models in that matter or might even have faced specific traumatic situations in life. Therefore, each person has specific triggers. In this Meditation Class I will guide you through an exercise that I find helpful to learn an alternative way to deal with future anxiety crisis or panic attacks. Continue reading Struggling with Anxiety? Try this Meditation Exercise
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Morning Routines: A Breakfast Routine in The Office
This is one of the easiest routines I have right now and it doesn’t ‘eat’ much of my time in the morning: between preparing and eating my breakfast, it probably takes me no more than 10 minutes. I usually start working between 9 and 10, depending on the time I manage to get up (I’m not using any alarm) and walk out the door. This routine is very different from the one I used to have in 2016 and 2017, but as you can find out in my posts about morning routines and rituals, the most important thing of a routine is that it fits your needs and current resources. Continue reading Morning Routines: A Breakfast Routine in The Office
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How To Put Your Life Together
I’m in the aftermath of some terrible months which have essentially been marked by overwhelming feelings and a deep frustration because most things in my life seem to be stuck and unchangeable. And even though this seems very familiar when thinking about the past few years (to the point that it even became the ‘new normal’), it is certainly not the best way to live for me. So last week I sat down with my laptop and I started typing in a blank page under the title: “Put Your Life Together”. Continue reading How To Put Your Life Together
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FITNESS-FRIDAY: Injuries Are Our Best Teachers
For any fitness enthusiast, gym injuries are highly detrimental. Even a small injury can certainly lead to physical, mental and emotional discomfort. They are painful, debilitating, dreary and have the potential to push you on the back foot for weeks and months from your workout goals. Continue reading FITNESS-FRIDAY: Injuries Are Our Best Teachers
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FITNESS-FRIDAY: All You Need To Know About Lactose Intolerance
“Lactose intolerance” is very common and is said to affect around 75% of the world population. Lactose intolerance is the inability to digest the milk products or the lactose which is the main carbohydrate in milk products. Continue reading FITNESS-FRIDAY: All You Need To Know About Lactose Intolerance
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Stupid Things Guys Do To Win A Girl Over
Based on recent experiences, I came to notice that we as women often do a lot of stupid things when we develop some kind of a ‘crush’ for someone. My most recent experiences on the flirting scene have also brought me some more interesting facts, many of which I was never really aware of in the past. Of course, I can only speak about what I see, and therefore that perspective limits me to what guys usually do. However, I’m pretty sure that some aspects are transferrable to what women do in one way or another when they also try to impress the guy they have a ‘crush’ on. So here are three things I recently spotted. Continue reading Stupid Things Guys Do To Win A Girl Over
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FITNESS-FRIDAY: Posture makes muscles prosper
Good posture supports the body to function effectively and will minimize muscle strain and injury. During exercise, whether you are sitting or standing, your body will potentially be in several different positions. If you add weights, such as dumbbells used for strength training, or increase your exercise intensity to an energetic level remember to maintain proper form and posture. If you are negligent on your posture or form, you can easily sustain an injury and be sidelined. Take time to learn proper body alignment and be mindful about how your body is feeling. Pain could be a warning of incorrect form or posture. Continue reading FITNESS-FRIDAY: Posture makes muscles prosper
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FITNESS-FRIDAY: Are You Doing These Mistakes?
People have been complaining that they have acquired enough strength to lift the iron but they fail miserably when it comes to flaunting their biceps. Probably one of the reasons for quitting. But, Lady or dude, if you’ve been working for more and more muscles but haven’t seen any gains, then these could be the possible reasons which are in the way of you and big muscles. Continue reading FITNESS-FRIDAY: Are You Doing These Mistakes?
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Can We Make ‘Dating’ Cool Again?
I think there should be something called ‘slow dating’. I don’t mean that we should go back in time and write long letters to each other, but I think we should at least stop to consider if we are actually making the right decision in matters of dating. Of course that if you want to live in the Dating Rollercoaster Planet and jump from failure to failure, that’s absolutely fine; but why rush everything to just meet a guy and find out later that he doesn’t want anything else than collect another girl’s mobile number? Continue reading Can We Make ‘Dating’ Cool Again?
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3 Important Lessons That Every Single Person Must Know
At the very end of the movie, my eyes were filled with water. There’s a great dialogue between Gérard Depardieu and the main character. His message is powerful and a must to every woman or man who like me has a tendency to get lost in a love fantasy that only brings us hurt. Hence, based on the movie, here are 3 important lessons that every single must know. Continue reading 3 Important Lessons That Every Single Person Must Know
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FITNESS-FRIDAY: Foods You Definitely Must Avoid If You Want to Get in Shape
Black coffee and hours of pondering didn’t fetch me a conclusion as to what should be my next fitness blog topic. Even the internet which is flooded with content these days, could not rescue me from this dilemma. According to statistics, 15% and 23% of the internet population searched for what to eat before they hit the gym, and what to eat post gym respectively. … Continue reading FITNESS-FRIDAY: Foods You Definitely Must Avoid If You Want to Get in Shape
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3 Habits That Will Transform Your Life
So I did a quick search, because there is no need to reinvent the wheel, and I found a couple of habits that are said to be part of the routine of multiple entrepreneurs. I think the most important thing about these habits is not exactly what you will get from them individually but the transformative energy you will generate while pursuing them. Continue reading 3 Habits That Will Transform Your Life
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Addiction Recovery: The Critical Day 3
Suddenly I remembered the time I spent on retreat while doing my coaching certification at the same time. For one week, we did raw food fusion at every single meal. On the third day, I got the same reactions I had yesterday: paralysing headache, body aches, light sensitivity and nausea. It then struck me: the physical pain was part of the recovery process and in order to continue it I had to be with it. Continue reading Addiction Recovery: The Critical Day 3
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Finding and Giving Space to Your Own Voice
We spend much time in our heads, that’s our biggest problem. And we tend to think the whole world gravitates around us; does it? The freckle you think someone will spot on you will probably go unnoticed, because just like you everyone is too much in their own heads to acknowledge that maybe, maybe that one person in front of them is actually feeling the same way they are. So why extend the suffering? Find your voice and give it space; you will see how you may even help other people doing the exact same thing. Continue reading Finding and Giving Space to Your Own Voice
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Healing Tiredness With The Four Elements
What I found was one those images with a bunch of words in it which altogether make us have an ‘a-Ha!’ moment. It basically mentioned how the soil, water, air, and heat could “heal” empower us. From there, I associated the saying with the four elements and I realised how it actually looked like a very clever way or system to reboot ourselves – especially when we are feeling tired. Continue reading Healing Tiredness With The Four Elements
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The 3 Signs That Tell You Whether You Are In The Right Path
Today I want to share with you three signs that will tell you whether you are following the right path or in the right track to accomplish your dream or life mission. Continue reading The 3 Signs That Tell You Whether You Are In The Right Path
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The 2 Psychological Barriers That Prevent You From Changing
From the coaching work I’ve done with incredible people and reflecting upon my own experience as a human being, I have noticed that there as essentially two issues that we need to “clean”, “get rid of” or make ourselves aware of, in order to make all the changes we need happen. Find out what these are in this post which also includes a video. Continue reading The 2 Psychological Barriers That Prevent You From Changing
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Honey Oats: Another delicious breakfast!
Breakfast is by far my favourite meal! And today I opted for something a little bit different from what I have been having (egg on toast). Here are the ingredients you need: rolled oats honey cinnamon chia seeds strawberries How to do it: place the oats in a bowl and add some water (until they are covered) microwave your oats for 2.5 minutes (mine is … Continue reading Honey Oats: Another delicious breakfast!
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How To Reconnect With Your Life Purpose
If you are already in my e-mail list, you may know by now that I have been through a great process of change and heading to different decisions in life. I am writing a new book at the moment, in which I share my story around burnout and how these last three years made me realise that it’s about time for me to spread my … Continue reading How To Reconnect With Your Life Purpose
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How To Create A Morning Routine That Works For You
In this blog post I will share with you the most important ingredients to create a morning routine that works best for you. If you prefer, you can now also have access to this blog post in a Podcast format:
Continue reading “How To Create A Morning Routine That Works For You”
