3 Tricks To Walk More

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

View this post on Instagram

✨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

A post shared by Vanessa 🎓 Psych Doc (@thewellbeingblogger) on

 

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:

IMG_4836
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. 😉

 

1541281015

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!

View this post on Instagram

✨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

A post shared by Vanessa 🎓 Psych Doc (@thewellbeingblogger) on

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. 😉

 

1541281015

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 Ways to Boost Your Wellbeing

1541281015

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.

 

How To Effectively Manage Your Pre-Workout Meals

SpecialBlog Guest

I have never waited this eagerly for my salary to get credited. That is because just like my luck, all the money is spent in buying the expensive pre-workouts, with the hope to get bigger and more vitalized. It was good but then pondered if it was that necessary to spend so much on the expensive pre-workouts. On one hand talking about “Gareebi mai gym” and on the other hand buying expensive stuff. There’s a saying that, “Necessity is the mother of inventions” and who other than us can think of easy jugaads to fix things up. By “us” I refer to my fellow Indians.

Continue reading “How To Effectively Manage Your Pre-Workout Meals”

FITNESS-FRIDAY: The Benefits of Smoothies

SpecialBlog Guest

When life gives you lemons, make lemonade” is a famous proverbial phrase used to promote optimism and a positive can-do attitude in the face of adversity or misfortune. Similarly, in the field of exercise/workout – “when life gives you fruits and vegetables, make smoothies” is a phrase used for happiness and result oriented body. We have certain goals in mind when we step in the gym. Some people desire for a flat stomach while some want 6 pack abs. Again, some people just want to socialize and some to strengthen their bodies. This one is the cure for all these problems. To be honest, getting those bricks or losing a couple of pounds is not as easy as it looks. One needs a certain level of dedication and self-motivation both inside and outside the gym premises.

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.

But that’s not sufficient. Below mentioned are some of the things, I observed while preparing my own healthy smoothies. Not to forget that these smoothies helped me stay full in odd hours of the day. And by odd hours I refer to sleep eating or munching while sitting at the office desk.

Also, after reading this, I think you’ll be convinced that inculcating the habit of preparing healthy smoothies on a regular basis is an excellent investment of your time and money.

  1. Quick and Easy – It’s not a herculean task to make a smoothie. All you have to do is to get your weekly or daily allowance of fruits and vegetables, a blender and The milk can be soy milk, rice milk or almond milk. It doesn’t take as long as making your other meals. Just a matter of 3-4 minutes.
  2. Fat burner – It might be surprising but smoothies are an effortless way to burn fat. With the little tweaks like the addition of berries (fat burning fruit) and plain nonfat yoghurt, you can make a tasty and nutrient-rich protein. This is because of flavonoids, which has been shown in studies to be one of the keys for not putting on weight. It is even believed that blueberries can actually stop fat cells from developing.

What are flavonoids?

Flavonoids are naturally occurring bioactive compounds that represent a                  constituent of fruits and vegetables, beyond calorie and macronutrient                        content, that could potentially influence body weight.

  1. Better Digestion – Nobody wants to experience constipation or indigestion. Let your blender “chew” your food and ease the burden on your digestive system while you simultaneously consume plenty of dietary fibre to ensure excellent digestion.
  2. Stay hydrated – I took a poll in which I observed that 73% of people do not drink more than 6-8 glasses of water every day, a reason they feel dull and tired. Stay hydrated and full of smoothies because lots of fruits and vegetables are quite rich in water.
  3. Reduces Cravings and energy empowerment – Smoothies supplies your body with the right amount of nutrients and vitamins. It helps you stay fuller for a longer time. As a result, you don’t crave for munchies.
  4. Boosts your immunity system and helps you in getting a better sleep – Fruits and vegetables are a great source of antioxidants, which scale up your immune system and results in better sleep at night.

This is just the tip of the benefits you can reap out of smoothies. Personally, this habit has exceedingly helped me on my own journey to better health. To know more on this or to clarify your doubts, drop me a line in the comment section. Feel free to even tell me about your suggestions. Hustle up!

 

Want more awesome Fitness articles and inspiration? Follow Fitlete, here.

6 Ways To Keep Hydrated This Summer

SpecialBlog Guest

Looking for ways to stay fit but not able to distance yourself from your favourite pizza/ chocolate or ice-cream? Struggling with your diet-chart or your fitness regime because of the tedious work schedule? You thought you will lose 2 kilos in a month but you still weigh the same after a month? Maybe, it’s time to throw all the anger and shift focus on these drinks that will enhance your weight check goal.

These are six drinks that you should incorporate into your diet wherever possible:

  1. Water – This is the most important drink for a healthy lifestyle. On an average, an adult should drink 2 litres of water daily and drink water before your meal. Most of the times, when we feel hungry, it is not because of food but thirst. So, water helps as an appetite suppressant.
  2. Black Coffee – This drink has many health benefits as it is loaded with antioxidants and nutrients. It minimizes the number of diseases (diabetes or heart diseases) and boosts your memory, decontaminate your stomach, improves your performance and helps in weight loss. Voila…! Black is such a positive colour. Isn’t it?
  3. Hot or Cold coffee – In my opinion, cold coffee is less acidic. Otherwise, they both contain the same nutrients.
  4. Green Tea – Don’t believe the advertisement when it says that green tea makes you lose weight. Had that been the case then, there wouldn’t have been any obesity. But this drink has many valued advantages and digestion tops the chart.
  5. Milk – Remember how Popeye used to get strong by eating spinach? Similarly, milk makes your bones denser and stronger. But, if you’re keeping a check on your calories then use skimmed milk. Also, if you’re lactose intolerant then you can opt for soy milk.
  6. Orange Juice – Your body needs fibre and a glass of orange juice provides all the required fibres. Also, eating a good quantity keeps your hunger in check and an adequate amount of nutrients shoots up your immunity power and helps in detoxification. Like I said, do not underestimate the health advantages of an orange.

I hope I was able to encourage you, to start moving towards your fitness goals. Hustle up.

 

Want more awesome Fitness articles and inspiration? Follow Fitlete, here.