Wellness Routine | Five things I do in a Morning for a Great Day

Being someone without regular job hours -between being a student and holiday work, I never know what to expect -it is pretty important to me to cultivate a sense of routine to my mornings. I try and work in healthy habits that set me up for the day. Having a fairly regular morning really makes a difference to my day and ensures that I don't spend all day in my pyjamas doing nothing, or rushing to work last minute. If your mornings go by in a mad rush, I've broken my AM's down into five key tips, which you may wish to adopt to help improve the rest of your day.

1. Wake up Early, and Consistently
The earlier I can wake up (comfortably! I need eight hours sleep) the better I feel. It gives me more time in my morning to get all my jobs and such done in a more relaxed fashion. At the moment I aim for around 6:30, but I'd love to be one of those people who could raise with ease before 6. However, as I get to bed for between 10:30 and 11 in the evening, so any sooner than that and I wouldn't be getting enough sleep.

2. Start Fresh
I know it's a cliche, but I love to start my day with lemon water. I chop up half a lemon, some ginger and maybe turmeric and pop them in to my teapot for a few refreshing cups to wake me up, caffeine-free. It's essential for starting the day with plenty of hydration, so that even if I don't get to drink enough later, I've already had some liquid in. I'm trying to get into the habit of oil pulling whilst I'm making my lemon water. I was sent some sachets of Cocowhite* coconut oil formulated for oil pulling to try, which are handily portioned up already. Whilst it is a bit of a luxury item -you can just use a jar of coconut oil or olive oil to the same effect -it does mean that I can pop the sachet of oil at my bedside to remind me to take it, and it is also great for oil pulling whilst travelling.

3. Stretch
Although ideally I would start my day with an hour's yoga practice before breakfast, in reality this doesn't often work out. However, I do really try to start with a few Sun Salutations, and I have been quite converted to tapping and shaking (see here). I feel so much better about my day when it starts this way, and is a really good thing to do if you spend your day sitting down. If you start your day with a workout, schedule five or ten minutes to stretch at the end of your sweat session.

4. Have a Balanced Meal
Although there's nothing wrong with having a delayed breakfast or brunch if you're not hungry first thing, making sure that I have a balanced breakfast that contains fats, proteins and ideally some veg keeps me going all morning. Smoothies and porridges are my go-to, but I love my avocado on toast or eggs for a savoury start to the day. It's nice to hang fire on breakfast until after I have done some some yoga or the gym, although in the case of when I go to the gym before work, that doesn't happen. For super early starts, a green smoothie with added fats and proteins, such as chia seeds, peanut or almond butter and a bit of protein powder or Greek yoghurt are perfect for sticking in my bag to have later.

5. Take a Few Minutes
This is possibly the hardest part of my morning to implement, but having a few minutes away from social media and the internet to enjoy my breakfast mindfully or read makes mornings feel so much calmer and enjoyable. It's been slightly compromised at the moment by fitting in a few minutes of German practice on my phone, but at least it's still slightly better than mindless scrolling of Facebook!

*Donotes PR sample. All thoughts and opinions are my own. The Cocowhite tooth whitening oil sachets were kindly sent to me by Holland and Barrett.

Join Me | Meditation Challenge

We all know that we should meditate, but it isn't always the easiest thing to get into a habit of. I have always had an awareness of meditation, being introduced to mindfulness by my parents in my early teens, but it is only recently that I've started to get into any kind of habit with it. For the real benefits of meditation to be felt, regular exercise is required, so to properly buck up my half hearted practice I joined up to Mala Collective's latest meditation challenge. It came just at the right time as I've been a bit busy and run down lately. I've had a couple of amazing weekends away, at the Health Blog Awards and at my boyfriend's Commemoration Ball in Oxford, but it's meant that that life has been a bit non-stop recently. It seems a bit silly to be talking about being tired and overwhelmed after writing a blog post about using yoga and wellbeing techniques to combat stress and burnout, but there you go. Practicing what I preach is, of course, central to Green+Aquamarine, but I'm not perfect and sometimes life catches up with you unexpectedly. I've made some practical solutions to look after myself, such as swapping shifts to have two days off in a row and ensuring that I get plenty of yoga done, even at the expense of gym sessions. However, following a guided meditation series has really helped me to start back at square one and make time for just ten minutes of quality self-love.

Meditation has both physical and mental benefits. Blood pressure can be reduced with regular practice, and the effects of combating stress by increasing serotonin and decreasing cortisol help to improve the immune system and boost energy. Moreover, these effects can help those with anxiety, reduce tension-related pain such as headaches and increase your creativity, intuition and happiness (source). Taking this time to step back in with yourself and reconnect is so important, and I love how many of my yoga teachers incorporate meditation in their classes as well as the end Shavasana.

Getting started with a meditation practice can be tricky though. Generally, I find popping on a timer for ten minutes and focusing on my breath, or counting my way through mala beads helps. However, for building up a regular practice, I have found guided meditation so helpful, as it aids you in setting a focus and builds up all the key points to a successful meditation practice. As I mentioned earlier in the post, I have been using Mala Collective's week-long challenge, all lead by the calming Natalie Rousseau. However, there are lots of other guided meditations out there. The Independent listed their ten best meditation apps, including one to help you sleep, and Mind Body Green has a course of five guided meditations that should help get you started.

I would love for you to join me on my journey into making meditation part of mine and your routine. Sign up to one of the guided meditations, or go it alone and try practicing for a few minutes every day of a week and tell me how you found it. Remember to get in a comfortable position on the floor or a chair (sit on a cushion or block if you're sat cross-legged to avoid aches). Without forcing anything, take deep breaths, and make a mantra if you wish. Then let me know in the comments below or on Instagram how you found it!

Namaste x

The Health Blog Awards 2016

Last Friday, I attended the first-ever Health Blog Awards, hosted by the Health Bloggers Community and That Protein at The Collective. In case you missed it on my social media channels, I was totally blown away to find that I was awarded best yoga blog! I was as pleased as punch to be shortlisted and had absolutely no expectations on winning so this has really made me sit up and realise that pursuing yoga and wellness is really what I want to do and so now is the time to really throw myself into developing Green+Aquamarine. Also, I'd like to give a huge well done to everyone else in my category (especially Natasha from Dance Flow Lift who has just become a Sweaty Betty ambassador!) and all the other winners -you can see the full list here. All photos in this post were taken by the talented Marie Claire of Fluke Photography, who was absolutely lovely (as well as being a self-proclaimed happiness ninja!).

Natasha and I got ready for and went to the event together, which was held at the work/living integrated space of The Collective Hub, which is exclusively rented out to young London professionals in the aim of building a like-minded community. Amanzitea, who were the sponsors of the yoga and spirituality awards, kept us all hydrated with healthy mocktails. I started with and elderflower and rose mar-tea-ni with real rose buds and later had a spicy lemon and matcha drink, which really hit the spot. Food was supplied by Soulmate Food and was so flavoursome. I saved my flapjack for the next day on the coach, and since I had run out of time to buy lunch it was a lifesaver!

The whole event was led by the HBC's boss lady Fab, with Zanna Van Dijk, Hazel Wallace,  Pixie Turner and Darlene McCormick as judges. We started with a Q&A session with the judges, which was so helpful for getting those niggling blog tweaks answered. The most interesting suggestion was, when working with brands, is the get an agreement down in writing. I don't think many of us had even considered this, but it came highly recommended to protect yourself and your finances. When the questions were opened up to the audience, I took the opportunity to ask Pixie for her advice on choosing a nutrition course. Her suggestion? Stick with universities, and look for proper accreditation to make sure that your course meets scientific research standards. Pixie kindly spoke to me after in a bit more depth. Other Q&A points included not undervaluing yourself as a blogger when charging fees, and how both Hazel and Zanna have made the move to working with an agency to help them when working with brands.

After a short interlude, we move on to the award ceremony itself. To my slight alarm, the yoga and spirituality award was the first to be called out, judged by Fab herself. Because of the spirituality element, my category was quite varied, with all of the blogs being very individual from each other. When Fab described the winning blog as "having it all" or "covering all bases", I figured it wasn't me as I don't really touch on the spirituality side of things. But when "scientifically-backed" and "speaking about ethical issues" and the environment were mentioned, Tash whispered "It's you!" and the next thing I knew my name was being called out! I had my photos taken with Antonia of Amanzitea, before the rest of the awards were read out. A bonus award for the Health Blogger of the year was unveiled, and the amazing Rachel of Healthy and Psyched won. Rachel (who will forever be the first person to recognise me from my blog!) is the nicest person and has such a professional looking blog and photography style, especially as a new blogger. I was rooting for her and she so deserved to scoop the top award.

After further mingling, sharing of business cards and a cheeky glass of prosecco, we all headed back home. If someone had told me that I would be in a room full of 100 like-minded people, collecting an award and growing as a community of health and wellbeing bloggers, I wouldn't have believed it, even a few months ago. With attendees from as far afield as Denmark, it is truly amazing to be part of such a group of creative and inspiring people. Getting on the coach home certainly brought me back to earth with a bump, but now I am so excited to keep growing and exploring new avenues.

All the Details

• Hosts - HBC and That Protein -big shout out to Fab, Laura and Darlene for their organising skills!
• Sponsors -That Protein, The Soil Association, Linwoods, Soulmate Food, Amanzitea, Superfoodlx, Bounce Balls and Two Chicks.
• Venue -The Collective
• Photography - Marie Claire of Fluke Photography

Learning to Adjust

Life, and time, is a funny thing. I managed to keep up my usual blog schedule throughout revision and my first two exams, but slowed down a little just as I thought I would have more free time again. At university, I feel as though I should be working constantly, but my time is quite flexible in how I spend it. At home, work has a definite end point, but I am tied to a rota. There are benefits to both methods, but there has certainly been a period adjustment between the two. To quote Heraclitus, the only thing constant in life is change. Because of this, we need to be able to adapt and have a certain amount of leeway and buffering within our lifestyles so that periodic change doesn't throw us out of whack. When life becomes a little bit unpredictable, if you are staying with friends or family, or perhaps starting a new job, your usual routine can be disrupted. There's a fair chance that at least one of the topics below will have been adjusted or hindered, so here are some suggestions to help you adjust and get back on track.

Keep your diet consistent
At home, I eat differently to when I only have myself to please. I eat with my parents who only get to have a light lunch at work, so the evening meal definitely is the main meal of the day. I'm aiming to have an extra side of vegetables such as leafy greens or broccoli to keep my vegetable intake high and so I don't have an extra scoop of rice or pasta needlessly or deprive myself. Before or after work I often pop in to the local greengrocers to pick up a few extras, like blueberries, bananas, spinach and avocado as I get through them so fast! Ensuring that you have your healthy staples to hand really makes a difference, both to keeping your diet on track and sustainable, and in making you feel normalised.

Find your active time
At university, I can go to the gym or roll out my yoga mat pretty much whenever I want. When working, I have to be more proactive in planning my workouts, but it is still doable (especially now I can go to two different yoga classes a week!). If you're in a new location, see if you can go pay-as-you-go at any of the gyms, or try a body weight-based circuit of HIIT session. I'm enjoying Amanda Bisk's guides, but for a free workout, look for Laura Jamie's YouTube videos or get searching on Pinterest. I have recommended a few ideas for online yoga classes, but to recap try The Yoga Collective, Yoogaia or Grokker for a subscription service, and Jayne Becca or Leslie Fightmaster for free YouTube videos.

Cherish your rituals
As often, it is the little things that make a difference. Wake up at a similar time each day and make your glass of hot lemon or whatever gets you moving. Take time to cleanse your face with your favourite products on an evening, and bring your favourite candle to scent your room as you meditate, read or relax in the bath. Whatever small activity is an essential in your day, make sure that it is always there waiting for you.

Wellness | Surviving Exam Season

May is here, which can mean only one thing for anyone in eduction... exam season! Although summer is just around the corner, with hopefully lots of exciting plans and projects, the run up is one of the most stressful times of the academic year. With a year or more's work culminating into a few exam hall sessions, it can feel like everything bar revision and the occasional Netflix binge goes out the window, leaving you feeling overwhelmed. As such, I'm sharing some of my top tips to help you stay balanced and (relatively!) relaxed throughout the exam season, whilst still getting a little exercise and socialising in!

Set realistic work guidelines...
You know yourself better than anyone. Be disciplined and start your revision punctually each day, and have a game plan on what you want to work on. Whilst I never got on with revision timetables -too rigid, too much switching between subjects -I like to have an idea in my head of what I want to work on over the week ahead, usually broken into AM and PM slots. Factor in workouts, errands, cooking times and of course socialising into your day to stagger breaks over several hours.

...but do be flexible
You may have scheduled a lunchtime gym session in, but if you're still on a roll at 11:45, don't break a productive revision stint. By the same token, if things start to stagnate before the end of a work slot, take a break for a few minutes, or even call it quits for an hour or two before starting renewed. We can't always predict how our brains or work ethics will pan out each day, and that's completely okay.

Have some quiet time daily
Obviously I will always have to throw yoga in at some point. Prioritise making a few minutes upon waking or before bed to focus on breathing and relaxing. This can be with a light yoga flow, pranayama breathing, meditation, but equally curling up with a book will all work wonders. You're giving yourself a screen-free way to escape the outside world

Make time to sweat
Whilst you want to make your time at the desk as efficient as possible, long stints working aren't always the best tactic. A quick Google will offer lots of supported evidence that exercise can increase productivity (see my post all about how yoga can boost productivity here). However, if you really are short on time, plan a HIIT workout. The simplest way to do this is to sprint for 40 seconds and jog or walk for 20 seconds, and do this for 10-15 minutes. However, my favourite full-body session looks something like this -

• 5 minute warm up such as running or skipping. Then repeat the following five times:
• 10 burpees
• 10 goblet (wide legged) squats
• 10 split lunges with back leg on a bench (right side)
• 10 split lunges with back leg on a bench (left side)
• 10 press ups / press up claps
• 10 tricep dips, against a bench
• Finish with a 10 minute interval run or ab work, followed by stretching.

Get enough sleep!

Whilst now is not the time to lie in until midday or take lots of naps, pulling all nighters on a regular basis is not the way forward either. A few of my friends do and get even more stressed, and I don't know how they can do it long term. Although you may find yourself working later, overwork and lack of sleep can seriously undermine your health and decrease your exam success because you're simply too tired to absorb any more information. It doesn't work for everyone as we all have different sleep patterns, but I'd much prefer to go to sleep an hour or two early, and get up that bit sooner and hit the ground running.

Exams are a bit of a practice for dealing with deadlines and taking on new information, so get to grips with these tips and utilise them whenever things get busy or stress mounts up.

Immunity-Boosting Ginger Shots

Ginger is one of the most popular health foods out there at the moment and it isn't hard to see why. A famous anti-inflammatory ingredient, ginger is a great digestive aid, and can settle nausea. My usual routine is to chop up a few slices of ginger to add to my hot lemon water in a morning. However, when I'm getting my juicer out or fancy something a little more potent I will make myself a shot of ginger juice.

To make, simply peel an 5 cm chunk of ginger and feed it into your juice. You may find it helpful to use a small amount of cucumber or similar to flush the ginger out if you don't seem to be getting much juice out.

But how to drink this powerful tonic? You can drink it neat, or with the juice of half a lemon. These two options are very concentrated but also quite strong on the palate. As an alternative, make like some of the juice cleanses out there and create a spicy lemonade. Mix the juice of half a lemon with the ginger juice and a pinch of cayenne pepper. Top this up with water of coconut water and maple syrup to taste.

Adding ginger to your diet is so good for you at this time of year when the wet and windy weather keeps us inside, increasing the risk of catching bugs. Plus, the spicy flavour, especially when paired with citrus is energising, alkalising and fresh, perfect for if you're feeling sluggish.

Budget Tip: No juicer? No problem! As I mentioned earlier, an infusion of ginger and lemon still is my go-to. It's warming and you still get all the lovely benefits. You can also stir dried ginger into the juice of half a lemon. Ginger in itself is pretty inexpensive and you can also add chopped or grated ginger to a variety of sweet and savoury meals.

Om Yoga Magazine: Free Teen Yoga

Over the last year or so, you may have read about, or seen advertised, yoga classes for teenagers. In actual fact it is an accreditation that has been around for over ten years in the form of the TeenYoga foundation, set up by Charlotta Martinus. This year, supported by Sport England, Marks and Spencer and This Girl Can, TeenYoga has been able to set up a number of yoga spaces in pink tents and university teaching spaces, all for free. Although aimed at young women in further education colleges and universities, the classes are open to the boys as well. The classes, which can be found on the campus of Bath University also have the added incentive of USB yoga classes and free yoga mats for those who attend regularly. It is all part of the The Girl Can campaign to get the 75% of women that are not active to start moving and sweating.

There has been lots of positive responses, with girls attending daily who previously exercised very little and an estimated 500 young women accessing the classes in the south west region, with that figure likely to have doubled by the end of the 6 month campaign.

I was so pleased to read the report about this in this month's Om Yoga magazine. I have seen the growth in confidence in my housemates as the gym-newbies have joined in our group workouts, and also that of my friends as they have discovered yoga. I really do think that the initial step into a class or studio is the most daunting part of the process, and that campaigns such as these can help women to have the courage to make the first move into a healthier lifestyle. The amount of my university colleagues that have admitted to overeating, under-eating, not exercising and generally living in an unhealthy way during their teens really does shock me. Charlotte Martinus really does have her finger on the pulse in working with girls from school age up to university to bring them the self confidence, health and mindfulness that yoga teachers. University can be stressful and overwhelming at times, from first year friendships to third year dissertations. For yoga to be offered specifically to students as a management system for this stress, and an introduction to healthy living is something that I hope will reach more universities to come.

Disclaimer: I am an Affiliated Blogger with Om Yoga Magazine. Each issue I will write a post on an article from the magazine and share it with you. Have a look here to find about the other lovely affiliated bloggers. All photos in this post taken from the Om Yoga magazine. 

Setting Intentions for 2016

Whilst I have never really been one for New Year's resolutions, I do like setting plans and goals, and it seems sensible to get them all written down so that I can look over them and hold myself accountable. 2015 has been an undeniably busy year for me, and I can only really expect to get busier as I progress with my personal and online development and push myself more. I have included some of the personal aspects to my list that I have written down here today, which I hope you will appreciate. I would also love to hear what your goals are, so please do share them with me in the comment box below!

1. Build up a targeted, effective fitness plan
I am so proud of how far I have come in my fitness journey over the last few months. I have tried new things, such as spinning, boxing and revisited climbing, and committed myself more than ever. Now, I want to properly plan my gym time to really push myself whilst making sure than all aspects of my fitness -flexibility, cardio and resistance training -get addressed.

2. Commit to yoga practice
I am still making my way through my #100DaysofYoga challenge and am loving having a daily practice. However, as life gets in the way, often my practice isn't nearly as long as I would like. Whilst daily 90 minute sessions on the mat aren't realistic for me on top of all the other activities I like to do, I would like to have an extra day or two that I spend that extra bit of time practicing properly. I have surprised myself by being able to hold new asanas, so am looking forward to developing further!

3. Flexibility
Linked to yoga, but I would really like to focus on improving my flexibility significantly. Top of my list are wide-legged splits and being able to do front splits without the floor (so: standing split, three-legged down dog, air splits). I may have to hold off on this one for a couple of weeks as I have overstretched my left hip and it is feeling a little sore!

4. Nutrition: keeping clean and eating more plant-based
One of my favourite things about living by myself is that I have complete control over my meals. I have really been enjoying eating more and more plant based foods and so want to challenge myself more in my cooking. Whilst I won't be counting calories or macros, I will be playing closer attention to what (and how much!) is going on my plate to really optimise m nutritional intake.

5. Blogging: work with more brands, expand Bloglovin' and Instagram following and connect more!
It has been such a pleasure blogging this last year. Although London is tricky to get to, I will be keeping my eyes peeled for events that I can attend. I am really aiming to utilise Instagram more, and open to seeing how my YouTube channel develops.

6. University: Achieve a first for my second year and sort out my research placement.
Although I finished my first year with a first, those grades don't count towards my overall degree. I'm keeping my nose to the grindstone and working as hard as I can towards this goal. Rather than going straight on to my third year after summer, I am taking a few months out to do some real, scientific research work. I hopefully have something lined up, so will be going out guns blazing to get it all confirmed!

Happy New Year to you all!

Keeping Your Zen Over the Festive Period

Christmas can be a pretty busy time for us, particularly if you are hosting, cooking or organising any event or the big day itself. Even if (like me!) you get to take the backseat in family matters, there are still lots of things to think about and we can all be left a little frazzled. Trying to get all the gift buying finished (check out Thursday's post for my easy-peasy wellness gift guide!), cook you share of festive foods and squeezing in a trip to the gym, only to find that it's shut under it's Christmas opening hours.... it can all get a bit much! To make the next few weeks a little smoother ride, here are my five tips to keeping your zen over Christmas:

1. List, list, list
Chances are, you are going to have a lot to get done in a short space of time and really don't want, to quote The Waitresses, "forgot cranberries too?" or anything else vital for that matter. If there is any time in the year to dust off the notebooks and get scribbling, now is it. Separate lists categorically such as people to buy gifts for, any external orders that need making, store cupboard ingredients, etc. Alternatively, try listing by the day/time that the task needs to be done now. This is especially useful for any jobs that need that need doing on Christmas day.

2. Communicate and share jobs
Checking up on each other to make sure that everyone is happy is so important, yet easily overlooked. Christmas is about one another after all! If someone looks like they could do with a hand, offer it. Likewise, delegate tasks as needed to give yourself peace of mind. My friends and I are making a Christmas dinner before we all go our separate ways for Christmas. We have a few different dietary needs, so are all chipping in the cost, making a dish each and then sharing it all together.

3. Make time for yoga and mindfulness
You didn't think that you were going to get away without a recommendation for yoga did you? Taking the time to breath and give yourself some time to yourself. The flowing movements are perfect for loosening and stretching stiff muscles and bringing you back to the present. However, if you prefer, take the time for meditation or mindfulness practice. Guided practices are perfect for dipping your toe in if you are uncertain. I like to count my thanks as it really grounds me when I'm sweating the small stuff.

4. Sweat it out
Gym attendance can take a hit in December, but do try to make the effort to lace up your trainers and do some exercise, even if it is new to your, or your existing practice has dropped. Half an hour or an hour of running, lifting, cycling, or whatever else gets your muscles working and endorphins pumping is perfect. Feeling like something new? Try boxing. This sport is perfect for punching out any frustrations. If the ring is a little scary, look to see if your gym offers coaching or a class. You don't have to exclusively do tough workouts either -winter walks are the best thing to break up indoor days and get some crisp, fresh air.

5. Let go
Ultimately, you are in control of how you respond to the emotions and situation around you. Christmas isn't about perfection, far from it. My best tip? Take things as they come, remember to smile and have a good time. Disasters do occur with power cuts and burnt turkeys to name a few. At the end of the day, almost all hiccups really don't matter. You have the resilience to overcome any obstacle in your way, and a group of loved ones to offer support.

I hope these tips helped to give you a blissful Christmas!

Stock photos from PicJumbo.

Wellbeing Gift Guides

It is the first week of December, which means it can only be time for the gift guides! This year I have split my guides into budgets for wellness gifts. So, if you are shopping for a yogi or a runner, spa lover or eco shopper, you should find lots to choose from. Or (ahem), share this post to drop hints for yourself. I know that there are more than a few things from here that I wouldn't mind receiving under the Christmas tree... ;)

Clockwise, from top centre: Lorna Jane, The Perfect Gift Set (£50 voucher + towel, socks and water bottle to make gift card giving much prettier!), £80; Daisy Jewellery Om and Lotus rose gold bracelets, £65 each; Neal's Yard Wild Rose Beauty Balm, £38; Sweaty Betty Salutation Travel Mat, £65; Neal's Yard sustainable bamboo oil diffuser, £50; Varley at Hip & Healthy Skyscrape leggings, £75; Sweaty Betty Limited Edition Spin Leggings, £110.

Clockwise, from top left: Neal's Yard Bee Lovely Gift, £22.50; True Grace Christmas Village candle, £25; Deliciously Ella Sweatshirt, £35; Lakeland spiralizer, £29.99; H&M running jacket, £29.99; Neom/Sweaty Betty Personal Best collection, £30.

Clockwise, from top left: Om Bar chocolate, £1.99; No Balls bamboo bra, £21 (£9 in sale); Etsy yoga mat bag, £7.99; Alchemy Superblends Elixirs, from £6 for sample packs; Madeline Shaw Ready Steady Glow! book, £20 preorder; Lovaine Store turquoise pendant, from £9.

I hope these guides make Christmas shopping a little less stressful, and much more fun! What other Christmas posts would you like to see? Men's gift guides, DIYs, recipes or something new?

Start Now to Build Healthy Habits for 2016

Yep, I have titled a post referencing 2016. Am I mad? Possibly. But, despite the popularity of the "21 day to make a habit" style challenges, studies have shown that the actual average figure to change a habit is closer to two months -66 days in fact. This brings us just past New Years Day, which is a decidedly strange thought! So, if you are keen to avoid restarting all the same-old New Year's resolutions, now is the time to start changing what you do for the better. Be it a health goal or good practice that you want to get in to, use this 66 day window to see if you can make some changes. This time frame to develop a habit isn't a set rule of course -depending on both yourself, and what you are aiming to begin or change, the timeframe varies from three weeks to eight months. But for our 2016 target, here are some completely manageable goals to set for the next two months:

"I will eat less meat"
Studies are showing more links between excessive animal product consumption and poor health. The biggest enemies seem to be processed meet, beef, and dairy. Whilst going completely vegetarian may be off your radar, being a little bit more conscious of your consumption will help you and the environment. Rather than take the full plunge, follow the #meatfreemonday trend, or even go veggie or vegan every other day of the week. When you do treat yourself to that grilled chicken or natural yoghurt, you will appreciate it all the more.

"I must drink more water!"
Still trying to hit your 2 litre per day target? Instead of counting out every glass that you drink, get into the habit of carrying a (metal or bpa-free!) water bottle around with you, and refilling it at least once. Having the water to hand means that it will always be there when you fancy a sip and your hydration levels will stay at an optimum.

"I need to gain/lose weight"
Saying that you need to gain and lose weight without specifying how much can be quite arbitrary. Setting yourself weekly goals, say 1-2 pounds (0.5-1kg) of weight change per week for 8 weeks is much more specific. Alongside this, set out some kind of exercise and diet plan. It doesn't need to be really strict, but planning how often you are going to go to the gym, and to do what; and aiming to eat a certain amount of vegetables each day will keep you on track, without feeling restricted. Make sure that your goals are healthy and realistic for you.

"I will meditate... at some point"
Meditation is something we are often told to do, but few people take up the habit. Make sitting in quiet part of your nightly -or morning -routine. And don't feel like you have to do it a specific way either. Shavasana at the end of yoga, guided meditation, counting thanks, or simply sitting and being present are all forms of meditation. The important thing is to take a few minutes out to listen to your breath and be in the moment, with limited distractions.

"I want to run a marathon"
You want to set yourself up for a big, physical challenge. Awesome! But first, you need to build up to it and train. Whatever it is you are aiming for, commit to practicing and building up your stamina or distance several times a week. Get involved in smaller versions of what you are trying to do -say a 10k run, and then a half marathon, and then the full thing. This gets you used to "big day" feelings and of course, is excellent practice. The more you practice, the more you will enjoy your challenge, which is so important. Don't forget to cross train to avoid injury, and especially consider yoga as a key part of this. The stretching and work on all your small stabilising muscles is so good for keeping your body able to cope with big challenges. Aside from that, jump right on in and take on the challenge -you can do it!!

I challenge you to make yourself one habit or goal to focus on developing over the next two months and see where it take you. It really doesn't have to be big, just go for something manageable that will make you feel like you have accomplished something this autumn. Good luck!

Inspiration: Phoebe Greenacre

Today I have the pleasure of introducing you to Phoebe Greenacre of Wood and Luxe, a travel blog focussed on all things healthy and luxurious. Phoebe has spent ten years working in digital marketing for travel brands, meaning that she has visited and explored a huge array of countries. She's also a total yogi with a nose for finding a class or studio wherever she is. To keep up with Phoebe, head to her stunning Instagram page. Be warned, you'll be desperate for a holiday after scrolling through!

You travel for work. Where did you wake up today? Today I woke in rainy London! But yesterday I woke up in Marbella & next week I will wake up in Croatia.

What tips would you give to people wishing to travel more, particularly in terms of budgeting? Prioritise your spending. What do you want more? The new pair of yoga leggings, your hair dyed or a return flight to Portugal? If you live to travel, you will want to put that first in your list of priorities. Find other ways to spice up your wardrobe!

What would you say your favourite type of holiday is- walking, beach, city break? 

Ah this is a hard one as I love loads of different active holidays. I always love to be outdoors & amongst nature. It will definitely be skiing for the winter months & sailing in the summer months. I went sailing with MedSailors this year to Greece & Turkey and it was so much fun! Not a worry in the world, sailing around secluded bays, swimming with turtles  and sleeping on the boat beneath the stars. I love keeping active on my holidays and there is always something outdoorsy to do when sailing. Paddleboarding, swimming & SUP yoga a few of my favourites! 

You mention your love of yoga on your website. When given the option do you have a favourite style, and why?

I'm currently studying to be a vinyasa yoga teacher so I do find myself practicing the vinyasa style. Other than vinyasa, I love yin yoga & also yoga Nidra. These types of yoga help me to balance stress when living in London. 

Do you have any tips for eating healthily whilst in another country?

I try to stick to a high protein & low carb diet when traveling. But I'm all about balance and trying new things. If you're going to try a local delicacy, just do it in small amounts. 

Have you always been interested in healthy living?

Healthy living has always been at the heart of everything I do. I was brought up with a very strict vegetarian eating habits at home and pretty much nothing came from a packet. I also danced from the age of 5-21 so keeping fit was a priority. My mum is the one to thank for all my good eating habits & introducing me to healthy exercise. I started going to the gym and yoga with her from the age of 15. Things like kale & almond milk were never foreign to me which was a blessing. However, growing up I now appreciate my upbringing so much more. 

Where is your must-see travel destination?

I have so many! I'm up to 38 countries so it's hard to narrow it down. I'll break it down to beach & mountains & monument.

Beach:  This year I visited Kefalonia in Greece which blew my mind. It has beautiful greenery, gorgeous mountains for hiking and some of the most prettiest beaches I've ever seen. And growing up in Australia, I've seen my fair share. 

Mountains:

My favourite mountains are in the south of Germany just two hours outside of Munich. We went hiking for the bank long weekend and the scenery was bliss! It was a beautiful area called Berchtesgaden national park. I will definitely be going back to these two places in the future. 

Monument:
Hands down it would have to be the Taj Mahal in India. I was gobsmacked by the grand majestic-ness of the structure, energy and vibe of this place. Definitely a must-see in your lifetime.

Who, or what, inspires you the most?

On a business level it would have to be Tim Ferris. I read his book The Four Hour work week in 2010 and never looked at the 9-5 job the same again. Read it! It won't let you down. 

On an entrepreneur level - Lisa Messenger is my go-to for inspiration. She is the author & publisher of The CollectiveMagazine. Her book Daring & Disruptive is amazing for entrepreneurs wanting to start their own business. And her other book Life & Love is so inspiring about living a life you love & also finding love and working on it everyday.

On a yoga level, it would have to be Rachel Brathen aka @yoga_girl from Instagram. Her mission to share yoga with the world & build an encouraging and strong supportive community is something I'd like to replicate one day. Living in Aruba, teaching yoga & SUP & traveling the world is a dream! 

Name a favourite healthy meal. 

My go-to healthy meal is grilled Salmon, steamed greens & sweet potatoes. 

Finally, what makes you happiest?

A packed suitcase, passport in hand & about to embark on an adventure with my partner, friends or family. 

To add to that I'm most happiest when I'm appreciated. Whether that be by my marketing clients, my yoga students or just my boyfriend saying thank you for making dinner. It's the little things that make me happy. 

How to Survive Uni when you're not a Party Animal

There's one thing that you go to university for, and that is drinking. Or... not. Being the one person in my house and wider friendship group who cannot stand clubs kind of gives you an idea of what kind of minority I am in. Now, don't get me wrong, I do like to have a drink or a few, even if my tastes in alcohol have been labelled middle-aged -wine, preferably red, gin and tonic and the odd Bailey's..! Either way, it doesn't really matter; this post isn't to encourage or discourage drinking alcohol. This post is more about your attitude to the partying and clubbing culture in university, and how to still have fun if you'd sooner be in bed than on a sticky dance floor at 3am.

It's only a week in to the new semester, and things are already getting busy. My timetable is pretty well loaded, often starting at 9am and not finishing until 6pm with few breaks and a long list of notes and reading to catch up on. On top of this, I am chairing an academic society, squeezing in gym sessions, tidying the house (someone has to!) and keeping this blog running. So, often, like many students come evening I just want to curl up in my room and sleep! However, sometimes we have a greater store of energy, and luckily, you should find lots to do. Most societies are scheduled into evening slots so grab a friend and give some a try. You'll have the option of sports and athletic clubs, hobbies, and academic societies, so you can choose which interest you want to pursue. Depending on how your university funds societies, this is one of the cheapest and often most casual commitments to make, as well as great fun. On another note, take interest in what the local pubs and businesses have on. We have a cafe that transforms itself into a band venue and cinema club, and most other places have a quiz, open mike or band night each week.

One of my favourite things about weekends is that I have the mornings all to myself. There are no 9am lectures, so everyone else is having a lie in until midday, or nursing a hangover. I LOVE mornings. I can get my workout done and dusted, have time to myself and indulge over breakfast. Even if you're not an early riser, chances are you'll still be up before anyone who went out will. Try to use these golden few hours productively and you'll be free to socialise by the time everyone else is just getting up.

Just a water please

Sometimes I like to go out... halfway. I'll join everyone for a house party or pre drinks, or I'll go along to the pub before the rest of the group head to the clubs proper. Taking this half way approach really helps me to not feel like I am missing out. I get to spend time with my friends, enjoy a couple of drinks and still not feel like I've had a complete blow out -staying out can result in me getting very tired, or very grumpy and neither of these are what I want to be! In some respects, I think you get to enjoy the best parts of the night by backing out early -everyone tends to get scattered on the dance floor or queue for drinks, which is just a pain!

Now, an ideal situation would be to have a friend, or even circle of friends who have a similar attitude to going out to you. But then again, things might not be so interesting that way! Alternatively, grab your friends on a night that they aren't going out and have an evening in. Have a flat meal together or a film night. Nights in in front of the telly (or laptop!) are a perfect excuse to get out some healthy treats to try as well, so make sure your cupboards are well stocked.

Finally, no matter what, don't feel guilty. If you want to go out, great! If not... also great! University is the first place where you can start to properly be yourself so be you! Find your niche and own it, even if your friends don't quite sit in to it as well as you do. Do what makes you feel good and healthy.

Three Tips to Stay Healthy this Autumn

The first of October has come around remarkably fast, and the crop tops and bare legs walking past my window as a type suggest that many of us haven't quite let go of summer yet. However, with the equinox passing, marked by the gorgeous lunar eclipse last week, it is undeniably autumn, or fall, and so it is time to shift our routines around once again. The lowering levels of sunlight, indoor germs and more sedentary evenings can bring about their own problems, so here are my five tips to staying healthy in this transitional period.

Fuel up on bug-blasting foods

If there is one thing other than drunken nights out that heralds the start of university term, it is Fresher's Flu. Yuck! Spending more time indoors and returning to work and school means that bacteria, fungi and viruses are more easily passed between people. Whilst keeping your hands clean and covering your mouth when coughing and sneezing is an obvious one, you can also eat your way into strengthening your immune system. Lemon water is very popular at the moment, but why not try adding ginger, cinnamon and a bay leaf, for a comforting infusion? This infusion is alkalising, which helps to makee the body a less habitable environment for bacteria. Ginger is a great reliever for upset stomachs as it relaxes the intestinal tract and helps to move gas. It is also anti-inflammatory, great for reducing discomfort if you do get unwell. Cassia cinnamon, the form of cinnamon most commonly bought today, can boost metabolism thanks to the oily compound cinnamaldehyde. This compound is also thought to inhibit the growth of some harmful bacteria, and to treat fungal infections. Studies also show that cinnamon can help to lower blood sugar, particularily useful for those with diabetes. It does this by interfering with the breakdown of carbohydrates (1).

Another great food to add to your diet is turmeric, which is also anti-inflammatory. It has been shown to help those suffering from IBS and Crohn's Disease, and has also been linked to brain health and preventing Alzheimer's disease. As well as adding this versatile spice to savoury dishes, try your hand at making "golden milk" or this superfood hot chocolate. I also love Pukka's Three Ginger tea, which contains turmeric.

Get outside

There's something about the golden light and last few breaths of warm breezes that makes me really love autumn. Whilst Britain's weather is hardly predictable, dropping temperatures and rain do become increasingly common towards winter, so make use of these last gorgeous days. I find going for runs or walks outdoors much nicer in the cooler, in-between seasons.  It's an old adage, but a breath of fresh air really does do you good. A quick break outside improves your mood on a chemical level, and it has become a widely accepted fact that taking a short, active break can improve mental activity. Plus, if you get into the habit of exercising outside now, there is a good chance that you will get into a habit and keep going well into winter (yes, you CAN become one of those crazy runners out in the elements!!). It takes three to six weeks to form a habit, so if you start getting outside now, it will hopefully feel natural by November. For the days when the weather is just too bad, still aim to get some exercise in as the endorphins make you feel good, and you'll stay fit and healthy.

Take time to feel good

Whilst you may not be suffering from seasonal affective disorder (SAD), many of us can relate to the symptoms as the nights draw in: feeling lethargic and tired, craving stodgy, carry foods, and generally having low moods (2). SAD is often associated with a lack of sunlight, which is why it becomes common during this time of year. However, it may just be the cold weather and dark days that make you feel moody! When you are inside, make it a cosy experience with a comforting fire on in the evening, indulgent baths and plenty of yummy, warming drinks! Another trick come autumn, is to start to introduce a few warm colours to your house. Switch you cushions for reds and oranges and chuck a few fluffy throws around for cooler nights. I find colour psychology so interesting -I am mostly drawn to greens and blues, especially in my own room, but in autumn a warm red living room is such an inviting space.

I'm on YouTube!

Happy Thursday everyone! It is finally sunny here in Wales and I am hoping that the next few days will be as lovely so we can go out walking and maybe surfing.

I have just started a YouTube channel and it would be amazing if you could check it out and subscribe. I'm still working my way around the channel customisation and appearance, so do bare with me! If you have any specific videos that you would like to see, please let me know. I have a holiday blog coming up soon, so keep your eyes peeled! This week's video is showing some of the items that I have recently purchased for the kitchen and my yoga practice.

 

I hope you enjoy!

Om Yoga Magazine: Get Outdoors

One of the things that I love about yoga is that it pairs so well with a host of other activities. Whilst other sports and hobbies tend to promote themselves, yoga can be both a standalone activity, or used to support others. For example, runners benefit from yoga as it opens up stiff hips and works the arms that are utilised less on runs. Anxiety and stress disorders can be relieved by the meditative aspect of yoga. So, I was really pleased to see the Ordnance Survey's #GetOutside campaign being mentioned.

I love going on walks and being outside. Despite practicing yoga, going running and lifting weights at the gym, it is often when on a run that I feel my strongest and healthiest. There's something about conquering hills and scrambling down rocks that makes me feel alive. And, it seems, I'm not the only one.

TV presenter and wildlife expert Steve Backshall is an OS Champion, and is helping to front the #GetOutside campaign, which aims to encourage the British public to become more active in the great outdoors. With cars becoming increasingly relied upon, it is thought that most people in the UK won't walk anywhere that takes over 15 minutes, and 70% of us won't walk to the shops.

If you are really keen, there is also a competition being run: if you love being outside and want to encourage others to do so, send a 250 word piece to getoutside@os.uk explaining why you should become an OS Champion. Include any social media links, and two photos of yourself; one head and shoulders shot; one activity shot. The winners will take part in a photoshoot and a range of activities for the next year. On top of that, you could have access to a selection of OS products and cash sponsorship.

Walking is so basic to humans, and brings so many benefits. Even a brief walk around the park helps to clear the mind, and loosen up any stiffness from a day sat down at a desk. If you haven't already seen it, read my post here about moorland walks and see just how beautiful your local patch can be.

Next time you're going from A to B try this: mindful walking. Just like when meditating or in Shavasana, stay in the present moment. Acknowledge thoughts as they come into your head, and then let them go. Be aware of the sights, smells and breeze as you move. You may notice things that you have previously walked straight past.

By following the my link below, you can purchase an issue of Om Yoga magazine for £1.99, or start a subscription at a discounted price!

Disclaimer: I am an Affiliated Blogger with Om Yoga Magazine. Each issue I will write a post on an article from the magazine and share it with you. Have a look here to find about the other lovely affiliated bloggers. All photos in this post taken from the Om Yoga magazine.