3 Tricks To Walk More

The third day of the Wellbeing Challenge on Instagram is dedicated to… walking everywhere!

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✨10-Day Wellbeing Challenge✨ Day 3: Walk Everywhere 👟 Walking everywhere is the easiest way to be active and burn a few calories. Whenever you can, choose to walk instead of using your car or any other means of transport. It will boost your cardiovascular system and give you the feeling of being lighter. I also recommend to go for a walk after having a meal, because it helps digestion and blood sugar regulation too 👣 Download the Wellbeing Workbook at any time for free to do all the practical exercises of this challenge – #LinkInBio @thewellbeingblogger – you’re still on time to join♥️ . . #wellbeing #10daysofwellbeing #thewellbeingchallenge #thewellbeingblogger #wellness #wellbeingblogger #wellnessblogger #health #healthylifestyle #walking #healthtips #coaching #wellbeingcoach #stayactive #fitness #fitfam #instablogger #instalifestyle #lifestyleblogger

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When I started my weight loss journey at the age of 15 (I think I haven’t shared the story here yet, but I was a morbid obese teen back then – and yes, I’m not kidding), the very first thing I started doing was to walk at least 60 minutes every day. That was the only thing my body could handle at that time and with a simple daily walk I immediately dropped a few pounds and inches even long before I started to follow a balanced meal plan.

At that time, it worked and it made wonders for me because I transformed walking into a ritual. There were no excuses. It could be sunny or raining, it didn’t really matter: I would be there walking those damn 60 minutes. When you have reduced mobility because you are too heavy (like I am now, but more about that after we finish the challenge), walking is probably the safest kind of exercise you can do. Combined with a few minutes of stretching, you will soon notice the difference. That’s why I highly recommend everyone to start walking first, even before any further changes to diet and physical activity.

I do know however that 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 3 of my favourite tricks to walk more.

 

1. Practise Mindfulness While Walking

Walking the same streets, alleys and paths, all the time becomes boring, right? Lack of novelty can crush our motivation to walk. One way to avoid this is to practise mindfulness while walking. This means that when you go for a walk, you will do your best to pay attention to your surroundings and to what is going on inside of yourself. Mindful walking is a good exercise not only to develop your attention skills but also to discover new details and ideas that make walking fun and which otherwise you would miss. Most of the time we walk in a very mindless way and we often miss small and big treasures on our way. I will give you one personal example: I passed by a certain tree at least three times this week and I had never noticed there was a carved figure inside the tree until today. You would say it was rather easy to spot such a beautiful detail but I have been walking so mindlessly that only today, when I finally paid attention, I then noticed the beautiful work you can see in the picture below:

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Captured in Canterbury, UK

 

2. Wear Comfortable Shoes

There is nothing worse than walking in uncomfortable shoes – well maybe there are other similar or equally uncomfortable things but you get what I mean. You may not even notice it – I sometimes don’t – but finishing a walk and having foot pain is another motivation killer. Who wants to suffer, right? Make sure you invest in a pair of sneakers or shoes that are comfortable to your feet. They don’t have to be expensive, they just need to be the right fit for your feet. Believe it or not, there are many different models and kinds of sneakers. Some pairs are more suitable for running, while others are more suitable for walking. Even within each category you will find different models according to the type of path you will be walking on. Ok, I didn’t want you to panic or make your life more difficult: next time you decide to buy a pair of walking shoes, just ask for help in the store, explain them what’s your walking goal, and they will show you the best options.

3.  Walk and Help Helping Others

There is one app called Charity Miles, which I shared here in the blog around this same time last year. This is one of the many beautiful ways how technology can improve our lifestyle and make a difference in the world at the same time. Charity Miles is an app that counts the amount of miles you make and then transforms it into a monetary contribution to an organisation of your choice. Last year I was walking to support Operation Smile. You can read more about it here. I’m thinking of getting back to it as a way to motivate myself to go out more and walk – might even try to challenge a friend to come with me and even consider using it to plan a more lengthy walking adventure in the future.

What’s your favourite way to motivate yourself to walk? Let us know in the comments box. 😉

 

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If you are interested in the 10-day Wellbeing Challenge on Instagram, you can still join in and download my Wellbeing workbook for free.

3 Tricks to Get Enough Sleep

The second day of the Wellbeing Challenge on Instagram is dedicated to… getting enough sleep!

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✨10-Day Wellbeing Challenge✨ Day 2: Get Enough Sleep 😴Sleep is our time to recharge for good. When we sleep, our conscious mind disconnects and our body starts to repair whatever needs to be repaired. I can’t stress enough how important it is to have a good sleep routine – this includes having a regular bedtime and stick to it. You also need to find out the number of hours your body needs to rest through sleep as it varies from person to person 💤 Download the Wellbeing Workbook at any time for free to do all the practical exercises of this challenge – #LinkInBio @thewellbeingblogger – you’re still on time to join♥️ . . #sleep #sleeproutine #bedtime #wellbeing #wellbeinblogger #thewellbeingblogger #instagramchallenge #wellness #psychology #coaching #selfcare #selflove #instablogger #lifestyle #healthyhabits #healthylifestyle #wellnessblogger #reset #detox #life

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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.

1. Declutter Your Room

I am a messy person (I’m always honest, you know it!) so the room I live in is more often than not a reminder that chaos and war exist. I live in a mansion and unfortunately I can’t use any other room to store anything or even work from – how sad is that? My room gets to be my office, my bedroom, my crafts room, my lounging room, my reading room… Therefore you can find  all sorts of different things in here, from colouring bottles to a pile of dusty shoes, you pick it and I am sure I will have it. If you live in a similar situation, or you simply have a messy room too, it’s really important to tidy it up as much as possible. Besides tidying up, opening the windows for a long bit can do wonders, since it renews the air in the room. These two things together will send a different subliminal message to your mind – instead of chaos and war, you will have more order and peace, which are much needed for a good night rest.

2. Read Or Watch Something Boring

As I confessed earlier, I have been binging on Netflix and in two weeks I finished Girl Boss, The Haunting of Hill House, and followed the latest episodes of The Good Place. One episode was never just only one episode and my brain would be so engaged with the stories that I would obviously not fall asleep. Why do we keep doing stuff like this, when we know the situation is already bad enough, right? Oh well, the answer is that we are always looking for an easy route to confirm our own very dear sense of failure. So if you do need some minor stimulation before bed, don’t choose anything that will keep your mind wired. Grab that old novel that has been lingering on the back of your drawer instead.

3. Have a Good Reason to Wake Up Early

I think what really worked best for me was to wake up to the idea of pursuing what makes me professionally (and personally) happy. This week I started working with my very first international client. Actually that’s not entirely true, I worked with someone from Taiwan before Summer, but it was the traditional face-to-face meeting. Having my first international client through the phone, however, gave me a lot of stamina and made me remember of my purpose. Most times, we struggle to sleep because we forget about our purpose, our life’s vision. I realise now that it was not enough to simply decide to go back to Lisbon, in order to improve my quality of life. I also needed to get back to my purpose and vision which is to go back to my career as a coach and venture myself internationally (meaning… not only having Portuguese-speaking clients).

What’s your favourite way to get enough sleep? Let us know in the comments box. 😉

 

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If you are interested in the 10-day Wellbeing Challenge on Instagram, you can still join in and download my Wellbeing workbook for free.

3 Tricks To Drink More Water

The first day of the Wellbeing Challenge on Instagram is dedicated to… drinking more water!

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✨10-Day Wellbeing Challenge✨ Day 1: Drink More Water 💧We are not always aware of it, but water is one of the main ingredients to optimal health. It keeps us hydrated, it regulates our body temperature, and it is also responsible for the transport of nutrients and other substances. Most of us don’t drink the enough amount of water, so make sure you’re having at least 2l of water daily 🍶 You will find a practical exercise to track your water consumption during the day on my wellbeing workbook – download it for free at any time at thewellbeingblogger.com or follow the #linkinbio @thewellbeingblogger 👆 . . #wellbeing #instagramchallenge #wellness #water #health #habits #healthylifestyle #wellbeingblogger #wellnessblogger #coaching #healthyliving #instablogger #portuguesebloggers

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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.

To be totally honest with you, that joke is still applicable, except when I get focused – really, really focused – on taking care of myself. I believe this can be your case too, so between you and me we have to admit that we do need to take better care of ourselves on a daily basis, not just when things start going wrong.

I have three favourite tricks to get more water into my body, so I thought it could be useful to share them with you here. I’m sure you’re going to laugh about the first one, but I promise you… it works!

1. Have a Glass of Water After Every Time You Pee

Some people will probably find inappropriate to talk about pee, but it’s a very human activity, and I prefer to go literal here instead of using “restroom break” – sorry not sorry. I started to do this unconsciously, so I can’t really tell you when or how this habit kicked-in. All I know is that every time I pee, I now drink at least a glass of water afterwards. If you don’t do this already, give it a try – after a while the body will ask you to do it in an automatic way.

2. Carry a Big Bottle With You Wherever You Go

Whenever I do this one, I can assure you I drink more water. The bigger the bottle, the better, because that way we can be sure we won’t miss it. Also take it with you wherever you go and always place it near you. If you work at a desk, make sure it stands right under your nose! Even if you’re not thirsty, seeing the bottle there will remind you of your goal and make you drink more often.

3. Add Some Flavour To It

Many people have told me that one of the biggest barriers to drink more water is the way it tastes. We can work around this by adding some nice flavours to it. You can add fruits, mint, or even tea. One of my favourite ways of doing flavoured water at home is mixing green tea with lemon and ginger. You can be as much creative as you want and explore different options – I am sure you will find your own favourite mix and start increasing your water intake.

What’s your favourite way of drinking water? Let us know in the comments box. 😉

 

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If you are interested in the 10-day Wellbeing Challenge on Instagram, you can still join in and download my Wellbeing workbook for free.

10-Day Wellbeing Challenge

We all know what to do in order to live the best version of our life. The problem is that we are human beings and sometimes we get lost due to the overwhelming load of information that surrounds us.

Continue reading “10-Day Wellbeing Challenge”

10 Ways to Boost Your Wellbeing

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Hello beautiful people,

This is a short post just to let you know that 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”

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 YouTube video below.

 

 

Two years ago, I bumped into a possible diagnosis of Fibromyalgia. I was beginning the second year of my PhD, I had a deficient support network, I felt isolated, and totally uninspired by the research work I was doing the environment  I was working in. At that time, however, I didn’t make a link between what was happening in my life and the way I was feeling, both physically and psychologically.

Little is yet known about Fibromyalgia, its origins and right treatment. Some professionals still believe it is something “made up” in the patient’s head and therefore not real – but trust me, it is very R-E-A-L. You feel tired all the time or you get tired from doing almost nothing; your energy level is consistently low; you may experience brain fog; and last, but not least, you do experience overgeneralised physical pain.

I see Fibromyalgia as an aggravated diagnosis of Chronic Fatigue and in which physical pain and lack of energy become very limiting. The pain does not stem from bruises or any sort of physical trauma, and the lack of energy is not a matter of rest. Medical exams will usually show that everything is normal and there is no reason for the patient to complain – but trust me, we do have a lot to complain about.

It took me a long while to understand the root cause of my Fibromyalgia symptoms. Even though I’ve been all about the mind-body connection for the last couple of years, I was not aware of how my past blockages and current unhappiness were fuelling my “invisible” pain. Two things helped me realising that:

  • I started to notice that when I was happy, had something to be happy about, or I was simply taking good care of myself (i.e. eating good food, exercising, doing things I love),  I had no pain and I would have enough energy; and
  • I read a couple of blogs written by fibromyalgia patients and through their posts I realised that the majority of them (myself included!!!) were being negative about life and themselves, would have no hope for the future, and also present signs of depression

From this point on, I started to pay more attention to the link between what was happening in my life, what my lifestyle looked like, and how was I feeling, both physically and psychologically. As soon as I became more aware of these aspects, I developed a greater sense of intuition which led me to also identify what I needed to change in order to have more energy and experience greater flow in life. Below are five of the things I did to manage my symptoms, and which I strongly recommend to anyone who is considering a potential fibromyalgia diagnosis or has been already diagnosed by a sensitive professional.

Go Within

I know this is cliche but it is the only way to find out what will work best for you. One of the biggest sources of help was the identification of my mental and emotional blockages. More often than not we go through life in “automatic pilot” and we are not even aware of what we really feel and how different life’s situations affect us. Moreover, going within is also the best way to know what solutions you actually need: some people may need to reduce their physical activity, while others may need the exact opposite!

Build Up Your Courage and Motivation

Change is hard work. Whoever says otherwise is probably lying. Human beings are naturally resistant to any sort of change; we like to keep things controlled and smooth. To overcome some of the fibromyalgia symptoms, you will need to face things you may not want to face or that you may feel you are not prepared for. However, if you don’t face your shadow, your blockages, your fears, you can’t fully heal. In order to move forward in life and have space to flow, we must release what no longer serves us. It takes courage and motivation. It takes dedication. Please bare this in mind.

Pay Attention to What You Eat

I have a strong emotional relationship with food and my eyes have crossed at least a dozen of different diets – from souping to keto diet, you pick and choose. Each person needs to know and find what works best for them, but there is some basic assumptions that I believe to true and suitable for everyone: you got to eat your greens and you have to go as natural as possible. I strongly recommend that you eat more high vibrational foods such as vegetables, berries, and nuts. To learn more about this, please consider reading this and this blog post.

Relationship Quality

Relationships and how one deals with them seems to be often a common issue among fibromyalgia patients. This means that you may want to have a closer look on whether there are too much toxic relationships in your life or whether you struggle to be assertive (i.e. having to say NO when you actually mean NO) with certain people. Due to the natural complexity of human relationships, these are also frequently a source of stress, so if you can manage them better, the less energy you will have to spend worrying  and ruminating about them.

Self-Empowerment

Last but not least, you may need to also look and work your self-esteem, your self-confidence, and self-worth. Sometimes we think so poorly of ourselves that we get drained by our own negative thoughts and limiting beliefs. Working on aspects such as your shadow self and overall happiness will help you with having more stamina, energy, and motivation in life. Please remember that all is energy – if it is not flowing, it is because something is blocking it and this may well be your self-perception.

And this it my well-being folks, this is all I have learned so far through my own experience, research, and countless mind-body medicine study hours. I hope some of these inputs can be useful to you. If you want more detailed information and tips, please make sure you watch my YouTube video on this, because I shared a few more details in there that might help you too. In there you will also find a FREE exercise to help you manage the symptoms.

Do let me know too about your own experience with fibro, chronic fatigue, or any other similar syndrome as I’m sure we can learn more about it together and eventually help who needs this kind of information.

Much love and healing on your way.

PS: You can also connect with me daily through my Instagram account here, and if you are a Portuguese speaker, you may also want to visit my Portuguese page on Facebook here.