Consistency Over Motivation

  • Uncategorized

    Titration 101: How GLP-1 Dose Adjustments Work (Without Making You Miserable)

    Titration 101

    So, you’ve started a GLP-1 medication — and you’re ready to make some changes. You’ve prepped your protein, downloaded your meal plan, and braced yourself for a calmer appetite… And now your provider throws out the word “titration.”

    Cue the blank stare.

    If you’re sitting there wondering why you’re not on the “proper” dose yet, or why the side effects seem to come and go like the British weather — don’t worry, you’re not broken, and you’re not doing it wrong.

    You’re just in the dose adjustment phase — also known as titration — and it’s completely normal.

    This post will break down exactly what titration is, what to expect during each stage, how to support your body (without starving it), and why going slow is actually the smartest thing you can do. Because let’s be real: the goal isn’t to suffer through it — the goal is to feel good and get results that last.

    Let’s get into it.

    Table of Contents

    What Is Titration (And Why Should You Care)?

    Titration simply means gradually increasing your dose over time. With GLP-1 medications like semaglutide and tirzepatide, the goal is to introduce the medication slowly, so your body doesn’t freak out and leave you clutching your stomach wondering why you ever signed up for this.

    It’s about easing your way in, so side effects stay manageable and your gut has time to adjust. Think of it as wading in at the shallow end instead of diving headfirst into icy water.

    The slower approach helps your body adapt to the appetite and digestion changes that come with GLP-1 meds — and that means fewer side effects, better results, and a much nicer experience overall.

    Typical Titration Schedule (Semaglutide vs Tirzepatide)

    Let’s break it down:

    Semaglutide (Wegovy, Ozempic):

    • Weeks 1–4: 0.25 mg
    • Weeks 5–8: 0.5 mg
    • Weeks 9–12: 1.0 mg
    • Increases continue every 4 weeks up to 2.4 mg

    Tirzepatide (Zepbound, Mounjaro):

    • Weeks 1–4: 2.5 mg
    • Weeks 5–8: 5 mg
    • Then increases every 4 weeks up to 15 mg

    Not everyone follows the same schedule exactly. If your body needs more time to adjust, you can stay at a dose longer. It’s your journey — not a race to the top.

    Common Side Effects (And When They Show Up)

    Each new dose can bring a bit of turbulence. Even if you were fine on your starting dose, don’t be surprised if side effects pop up with the next increase.

    The most common ones include:

    • Nausea
    • Feeling full quickly
    • Bloating or constipation
    • Burping (you might sound like a foghorn, it’s fine)
    • Low energy or lightheadedness
    • Food aversions, especially to rich foods or meat

    This is totally normal. Your digestion is slowing down, and your hunger hormones are shifting. Some people breeze through it, others feel every bump along the way.

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    TITRATION

    What to Eat During Titration

    When your appetite’s on the fritz and your stomach’s feeling fussy, you need meals that work with your body — not against it.

    Here’s the golden trio: small portions, high protein, and easy digestion.

    Stick with:

    • Simple, high-protein meals (eggs, tofu, Greek yoghurt, fish, lean chicken)
    • Fibre-rich veg like spinach, courgette, carrots, or blended soups
    • Low-fat, low-sugar options that don’t overwhelm your gut
    • Hydration and electrolytes to support energy and digestion

    If you need inspiration, check out my GLP-1 Meal Plan packed with ideas that won’t make you want to gag by week two. I’ve also got plenty of Zepbound meals, semaglutide snacks, and protein-packed recipes that can get you through even the dodgiest dose increases.

    What NOT to Do During Titration

    • Don’t skip meals — even if you’re not hungry. Your body still needs fuel.
    • Don’t jump to the next dose before you’re ready. You’re allowed to slow down.
    • Don’t force foods that feel wrong — switch it up with smoothies, soups, or lighter meals.
    • Don’t panic if your appetite doesn’t crash straight away — some people feel it more at higher doses.

    This is a metabolic change, not a miracle zap.

    Mindset Tips to Get You Through

    This phase can mess with your head — especially if your weight loss hasn’t kicked in or your energy’s taken a dip. Here’s how to keep your cool:

    • Track non-scale victories like reduced cravings, better control, or less food noise
    • Use a symptom tracker so you can spot patterns and adjust meals accordingly
    • Focus on habit-building over perfection — consistent GLP-1 friendly meals > all-or-nothing thinking
    • Don’t compare your journey to someone else’s “I lost 10lbs in 2 weeks” nonsense

    This isn’t about speed. It’s about building something that actually lasts.

    When Titration Ends and Maintenance Begins

    Once you hit your target dose — or the dose that’s right for your body — things start to feel more stable. Hunger levels even out. Your energy comes back. Food noise fades. And you’ll start feeling more in control of your eating and your day-to-day routines.

    This is where your efforts start compounding. Those protein-rich meals, the walks, the strength training, the meal planning — they start paying off in a way that feels sustainable and freeing.

    Final Thought: Take Your Time

    There is no gold medal for hitting the highest dose first. Plenty of people lose weight and feel amazing on the lower or mid-range doses, especially when they combine it with:

    • A simple, balanced GLP-1 diet plan
    • Basic meal prep and planning routines
    • Joyful movement or beginner strength training
    • Small habit changes that actually stick

    Going slower doesn’t mean you’re doing it wrong. It means you’re doing it safely, mindfully, and in a way your body will thank you for.

    You don’t need to white-knuckle your way through this. You’re allowed to go steady — and still succeed.

    Next Steps:

    Still not sure which one is right for you?

    You’re not behind. You’re just getting started — and you’re doing brilliantly.

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    TITRATION

  • Uncategorized

    21 Daily Habits That’ll Genuinely Make You Feel Better (No Nonsense, Just Results)

    daily habits

    Let’s be honest — trying to completely change your lifestyle overnight? Bit of a recipe for burnout. But stacking small, simple daily habits that make you feel good? Now that’s the game-changer.

    If you’ve been looking for ways to self-improve, glow up your routine, or just want some real-life, actually-doable healthy habits and routines that don’t involve green juice and toxic positivity… welcome. You’re in the right place.

    Want to take this a step further? Check out [The Ultimate Monthly Reset Routine] to refresh your goals, habits and mindset every single month.

    For now, here’s your no-stress, all-vibes daily checklist of 21 things to do every day to feel better in your body, calmer in your mind, and stronger in your self-belief.

    Save it, screenshot it, stick it in your bullet journal notebook, or scribble it in your planner. Let’s do this.

    “You don’t need a new life. You just need better daily habits.”

    1. Chug a big glass of water like your life depends on it

    Because hydration is an aesthetic lifestyle tip — glowy skin, better energy, fewer headaches? Yes please.

    2. Eat protein like a boss

    Add a solid 20–30g to your meals. It’s one of those sneaky good habits that helps with cravings, energy and actually feeling full.

    3. Move your body like it’s a privilege, not a punishment

    Walk, stretch, shake it out — whatever feels good. Not sure where to start? [Use this 4-Week Reset Workout Plan] to build a consistent movement routine that feels fun, not forced.

    4. Get some fresh air (yes, even if it’s raining)

    Open a window, step outside, pretend you’re in a moody indie film. It’ll clear your head instantly.

    5. Sleep like your sanity depends on it (spoiler: it does)

    Phones down, lights low. You’re not missing anything on TikTok past 10pm, trust me.

    6. Do five deep breaths and actually mean them

    One of the easiest ways to fix you when your brain feels fried. Inhale peace, exhale drama.

    7. Write down your top 3 priorities

    Not a 47-item to-do list. Just the 3 things that’ll actually move the needle today. That’s how you make habits stick.

    8. Put the phone down and pick your life up

    One of the best habits to improve your life? Being present. Your screen time stats will thank you.

    9. Sit in silence for 2 minutes

    Call it meditation, mindfulness, or “just sitting there doing nowt” — it’s a reset button for your brain.

    10. Read or listen to something that inspires you

    Whether it’s a juicy quote, a cheeky podcast, or a few pages of a book — this is self-development with style.

    11. Say something nice to yourself, out loud

    You wouldn’t talk to your friend like that — so stop being mean to yourself. Try: “I’m doing my best, and that’s enough.”

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    DAILY HABITS

    12. Flip one negative thought on its head

    A proper life tip and trick: Reframe your inner critic. You’re not behind — you’re building.

    13. List 3 things you’re grateful for

    Yes, even on the bad days. Especially on the bad days. Gratitude is a quiet superpower.

    14. Laugh (or at least snort quietly at a meme)

    Laughter is good for the soul — and it’s cheaper than therapy.

    15. Connect with someone – properly

    Voice note, cuddle, text your friend, high-five your dog. You’re not meant to do life alone.

    16. Do one joyful thing with zero productivity attached

    Paint, sing, bake, or build your Sims 4 dream house. It’s not a waste of time — it’s how you live your life.

    17. Eat without your phone

    It’s called mindful eating, not shovelling in bites while doom-scrolling and forgetting what you even had (guilty!) – [Check out this Self-Care Checklist] for more ways to tune into your body and create a calm daily rhythm.

    18. Make your bed – even if the rest of your life’s a tip

    Because it’s one of those good habits that gives you ✨main character energy✨ before 9am.

    19. Do a quick 5-minute tidy

    Not deep-clean-your-soul level, just enough to make your space feel fresh. Clutter = chaos.

    20. Light a candle or open the window

    A tiny shift in your space can totally transform your mood. A classic DIY life hack that works every time.

    21. Do one thing that future-you will high-five you for

    Walk instead of Uber. Send that email. Say no. Say yes. One small thing. That’s how making habits becomes your reality.

    Final Thoughts

    This isn’t a rigid routine. It’s a flexible, feel-good daily habits list you can tweak and play with.
    Think of it like your own personal habit tracker for real life — one that helps you feel a little more put together, a little more confident, and a lot more you.

    Don’t wait for motivation. Start messy. Start now. These daily habits? They’ll help you glow up from the inside out.

    Need a plan to stay on track with your goals and daily habits? Don’t miss the [Monthly Goal Setting Mini-Guide] – it’s simple, practical and totally do-able (no vision boards required).

    Because you can change your lifestyle. You can feel better. And you deserve to live your best life — no filters required.

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    DALY HABITS
  • Fitness

    The Ultimate Running Guide: Everything You Need to Start, Improve & Stay Injury-Free

    running guide

    Running is one of the simplest, most effective, and cheapest ways to get fit—but let’s be real, it can also feel brutal when you’re just starting out. Maybe you’re worried about injuries, feeling out of breath, or simply not knowing what the hell you’re doing. Maybe you’re trying to lose weight, build endurance, or smash your first race but don’t know how to fuel properly or avoid burning out.

    Good news—you don’t have to figure it all out on your own.

    This ultimate running guide will walk you through everything you need to know—from getting started, avoiding rookie mistakes, fuelling right, building endurance, and even picking the best gear.

    You’ve got this. And I’ve got you. So, let’s get you running stronger, smarter, and injury-free.

    Table of Contents

    Step 1: Getting Started—How to Run When You’re Overweight or a Complete Beginner

    Feeling intimidated by running? Maybe you’re carrying a bit of extra weight, or maybe you just haven’t run since school (same). Either way, the most important thing to know is that running is for EVERYONE.

    The key? Starting smart.

    • Don’t sprint out the gate—build up slowly with a run-walk method.
    • Wear the right shoes—trust me, your knees will thank you.
    • Forget speed—slow is still running, and consistency beats pace every time.

    If the idea of running still feels overwhelming, I’ve got a full guide to help you get started with confidence. Check out How to Run When Overweight: A Guide for Beginners for a step-by-step plan to ease into running without injuries or frustration.

    Step 2: Building a Running Routine You’ll Actually Stick To

    Let’s be honest—motivation comes and goes. Some days, you’re buzzing to hit the pavement; other days, the sofa wins. That’s why you need a running routine that becomes second nature.

    • Set realistic goals—run three times a week, not seven.
    • Plan your runs—pick a time, a route, and stick to it.
    • Make it enjoyable—good playlists, scenic routes, and running buddies make a difference.

    A structured running plan stops you from winging it, burning out, or giving up when it gets tough. Get your fool proof strategy in How to Build a Running Routine That You’ll Actually Stick To.

    Step 3: The Right Running Shoes—Because Your Knees Deserve Better

    If you buy one thing for running, make it a solid pair of running shoes. The wrong shoes = pain, injuries, and regret. The right shoes? They’ll make running feel smoother, keep your joints happy, and stop your feet from hating you.

    But not all feet are the same—different running styles and foot types need different shoes. Whether you need extra cushioning, arch support, or a shoe that can handle both treadmill and pavement runs, I’ve got you covered.

    Check out Best Running Shoes for Beginners for a full breakdown of the top running shoes to keep you comfortable, injury-free, and ready to crush your goals.

    Step 4: Avoiding the Biggest Running Mistakes (That Could Ruin Your Progress)

    Running is simple, but it’s also easy to mess up. One wrong move and you’re either gasping for air, limping home, or wondering why running feels like punishment.

    • Going too fast, too soon? Slow. It. Down.
    • Ignoring warm-ups? Enjoy your injuries.
    • Running in bad shoes? Prepare for pain.

    Avoid frustration, injuries, and rookie mistakes by learning what NOT to do. Read Common Running Mistakes Beginners Make (And How to Fix Them) before you lace up.

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    RUNNING GUIDE

    Step 5: Breathing Like a Pro—How to Stop Feeling Like You’re Dying Mid-Run

    Ever started running and felt like your lungs were staging a rebellion? That’s not just you—it’s a common problem. But good news: breathing while running is a skill you can improve.

    • Breathe from your belly, not your chest—this gets in more oxygen.
    • Find a breathing rhythm—sync it with your steps.
    • Use both your nose and mouth—maximise airflow.

    Don’t let bad breathing slow you down. Get the full breakdown on breathing techniques that make running easier in Breathing Techniques for Running: How to Run Without Getting Winded.

    Step 6: Running for Weight Loss—How to Maximise Fat Burn

    Spoiler alert: Running alone won’t guarantee weight loss. You need to run smart, not just run more.

    • Mix up your runs—intervals, tempo runs, and steady-state all have their place.
    • Stay in a calorie deficit—but fuel properly so you don’t feel like a zombie.
    • Strength train too—muscle helps burn more fat even at rest.

    Want to make sure you’re running for maximum fat loss without wrecking your energy levels? Read Running for Weight Loss: How to Maximise Fat Burn.

    Step 7: How to Prevent & Recover from Running Injuries

    Nothing stops a running routine faster than pain, injuries, and overuse issues. If you don’t take care of your body, running will take you down faster than a pothole in the pavement.

    • Wear the right shoes—because bad shoes = bad knees.
    • Strengthen your muscles—stronger legs = less impact on your joints.
    • Rest and recover—because pushing through pain leads to long-term damage.

    Don’t wait until you’re sidelined to start thinking about injury prevention. Learn how to run pain-free in How to Prevent & Recover from Running Injuries.

    Step 8: Fuelling Your Runs—What to Eat for Energy, Fat Loss & Endurance

    If you’re running on empty, don’t expect to perform well. Whether you’re running for weight loss, endurance, or a race, the right nutrition will fuel your performance and speed up recovery.

    • Fat loss? Stay in a small deficit, balance carbs, protein, and fats.
    • Endurance? Fuel with slow-digesting carbs and prioritise hydration.
    • Race training? Carb-load properly and never forget electrolytes.

    Want to fuel like a pro and avoid mid-run crashes? Get the full guide in Running Nutrition: How to Fuel Your Runs Based on Your Goals.

    You’ve Got This—Now Go Run

    Running isn’t just about speed or distance. It’s about feeling strong, staying consistent, and proving to yourself that you can do hard things. And I hope this running guide can help you get there.

    • Start slow and build up properly.
    • Fuel your body with the right nutrition.
    • Stay injury-free with smart training and recovery.
    • Invest in quality gear that makes running easier.

    You’ve got all the tools—now, go smash those running goals.

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    RUNNING GUIDE
  • Fitness

    6 Breathing Techniques for Running: How to Run Without Feeling Like You’re Dying

    Breathing Techniques for Running: How to Run Without Feeling Like You're Dying

    Let’s be honest—nothing kills the “I’m a runner now” vibe faster than feeling like your lungs are staging a full-scale rebellion. You set off feeling confident, but within minutes, you’re gasping for air, your chest is on fire, and you’re wondering if this whole running thing was just a massive mistake.

    Sound familiar?

    I’ve been there. When I first started running, I thought the whole not being able to breathe thing was just part of the deal. Turns out, running shouldn’t feel like you’re fighting for survival.

    The problem? Your breathing techniques are probably all wrong.

    If you want to run longer, feel stronger, and stop sounding like an asthmatic walrus, you need to learn how to breathe properly. Lucky for you, I’ve got all the breathing techniques to help you run without gasping, wheezing, or questioning your life choices.

    Table of Contents

    Why Do You Get Out of Breath So Fast?

    Before we fix it, let’s talk about why you feel like your lungs are betraying you.

    The main culprits:

    • Running too fast, too soon (slow down, speed racer).
    • Shallow chest breathing (aka doing it wrong).
    • Poor posture that collapses your lungs.
    • Weak diaphragm and core muscles (yes, your core helps you breathe).
    • Holding your breath without realising (guilty!).

    Good news? All of this can be fixed. Let’s get to it.

    And if your breathing struggles are coming from poor running form, you might be making some classic beginner mistakes. Check out Common Running Mistakes Beginners Make (And How to Fix Them) to make sure your technique isn’t sabotaging you.

    The Best Breathing Techniques for Running (So You Don’t Feel Like You’re Dying)

    1. Breathe From Your Belly, Not Your Chest

    Most people take shallow breaths from their chest, which doesn’t pull in nearly enough oxygen. You need to breathe from your diaphragm (aka belly breathing) to get deeper, more efficient breaths.

    How to do it:

    1. Place one hand on your chest and the other on your stomach.
    2. Inhale deeply through your nose—you should feel your belly expand, not your chest.
    3. Exhale slowly through your mouth and feel your belly fall.
    4. Practise this while sitting before you try it on a run.

    Why it works: More oxygen = more energy = less wheezing and gasping for air.

    2. Use the 2:2 or 3:3 Breathing Rhythm

    Ever feel like your breathing is completely out of sync with your running? That’s because it probably is. A breathing rhythm helps coordinate your breath with your steps, so you don’t feel like you’re hyperventilating.

    Try this:

    • 2:2 rhythm → Inhale for 2 steps, exhale for 2 steps (good for steady runs).
    • 3:3 rhythm → Inhale for 3 steps, exhale for 3 steps (best for easy runs).
    • 2:1 rhythm → Inhale for 2 steps, exhale for 1 step (for faster paces).

    Why it works: Your body gets into a natural breathing rhythm, making running feel smoother.

    3. Breathe Through Your Nose AND Mouth

    You might have heard some running purists say “Only breathe through your nose!” Yeah, no. That’s not going to cut it when you’re actually moving at a decent pace.

    The best approach? Breathe in through your nose AND mouth to maximise oxygen intake.

    Why it works:

    • Nose breathing helps filter and warm the air.
    • Mouth breathing gets more oxygen in quickly.
    • Using both prevents that “I can’t get enough air” feeling.

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    Breathing Techniques

    4. Fix Your Posture – Stop Hunching!

    If you’re running like you’re trying to fold yourself in half, it’s no wonder your lungs can’t expand properly.

    How to fix it:

    • Run tall with your shoulders relaxed.
    • Keep your chest open and lifted.
    • Look ahead, not down at your feet (unless you fancy tripping over).

    Why it works: Better posture = more room for your lungs to do their job.

    5. Strengthen Your Breathing Muscles

    Yep, your breathing muscles (diaphragm, intercostals, and core) need training too. The stronger they are, the easier running will feel.

    Exercises to try:

    • Diaphragmatic breathing (practise belly breathing daily).
    • Blowing up balloons (sounds ridiculous but works!).
    • Planks and core work (a strong core helps control breathing).

    Why it works: A strong diaphragm = less breathlessness, more endurance.

    6. Slow Down & Relax (Seriously, Calm Down)

    If you’re gasping for air 30 seconds into your run, chances are you’re running too fast for your current fitness level.

    How to fix it:

    • Start slow and gradually build your speed.
    • If you can’t talk while running, you’re pushing too hard—drop the pace.
    • Take walking breaks if needed (yes, real runners do this too!).

    Why it works: Running at the right pace means your body can keep up with the oxygen demand.

    Bonus: Breathing Techniques for Asthma or Breathing Issues

    If you’re like me and running with asthma, breathing challenges are very real—but they don’t have to stop you.

    What helps:

    • Warm up properly—cold air can trigger asthma symptoms.
    • Use your inhaler before you run if prescribed.
    • Breathe in through your nose more in colder weather.
    • Run at a comfortable pace—don’t go all-out immediately.

    Disclaimer: Always speak to a doctor before starting a running routine if you have asthma or other breathing conditions. They can give you the best advice for running safely.

    Running actually improved my asthma over time, so don’t let it put you off!

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Master Your Breathing, Master Your Running

    Breathing properly while running is a game-changer. Get it right, and you’ll run longer, stronger, and with way less suffering.

    • Breathe deep from your belly, not your chest.
    • Find a breathing rhythm that works for you.
    • Use both your nose and mouth for maximum oxygen intake.
    • Fix your posture so your lungs have space to work.
    • Slow down if you’re gasping for air—pacing matters.

    Still struggling with discomfort while running? Some breathing issues stem from poor form or underlying injuries. Check out How to Prevent & Recover from Running Injuries to make sure you’re not making it harder for yourself.

    Want to improve even more? Check out How to Build Stamina & Endurance as a Runner and learn how to run stronger without burning out.

    Now go on—lace up, take a deep breath, and show that pavement who’s boss!

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    Breathing Techniques

  • Fitness

    How to Build a Running Routine as a Beginner (And Actually Stick to It)

    Running Routine

    Be honest—how many times have you thought, Right, that’s it, I’m going to start a running routine, only to find yourself three runs in, knackered, bored, and questioning every life choice that led you to this moment?

    Maybe you started too fast, your stamina gave up before your motivation, or your endurance levels were so low that a light jog felt like climbing Everest. Sound familiar?

    Here’s the thing—running for beginners isn’t about going all out from day one and hoping for the best. If you don’t have a plan (and let’s be real, most people don’t), you’ll either burn out, get injured, or decide that the treadmill is actually just a fancy clothes rack.

    But here’s the good news: you can build a running routine that actually sticks, improves your cardio fitness, and gets you feeling like a proper runner—without feeling like death every time you lace up.

    This guide will show you exactly how to build a running routine that sticks, so you can stay on track, avoid burnout, and actually enjoy your runs.

    Table of Contents

    Step 1: Set a Clear, Realistic Goal

    Before you start, ask yourself—why are you running?

    • Do you want to build endurance and run longer without stopping?
    • Are you running for weight loss and trying to stay in a calorie deficit?
    • Is your goal to run a 5K, 10K, or just be consistent with exercise?

    Your goal determines your running plan. If you don’t have a goal, it’s easy to lose motivation. Keep it specific and achievable—instead of “I want to run more,” say, “I want to run 3 times a week for the next month.”

    Step 2: Create a Running Schedule That Works for YOU

    One of the biggest mistakes beginners make? Winging it. If you don’t schedule your runs, you’ll keep putting them off until suddenly… a week has passed, and you haven’t run at all.

    Here’s how to lock in your running routine:

    • Pick your running days—start with 3 days per week to keep it manageable.
    • Choose a set time—morning, lunch break, evening… whatever works. Just be consistent.
    • Plan your routes—knowing where you’ll run removes last-minute decision fatigue.
    • Track your progress—use an app, journal, or running watch to stay accountable.

    Your schedule should fit your life, not the other way around. If you’re a morning person, get it done before the day gets busy. If you’re more of a night owl, an evening run might suit you better.

    Step 3: Start Slow & Build Up Gradually

    Another mistake? Going too hard, too soon. Your body needs time to adjust, so your first few weeks should be about building a base, not breaking records.

    Follow this beginner-friendly running plan:

    Weeks 1-2: Walk-Run Intervals

    • Run for 30-60 seconds, then walk for 1-2 minutes. Repeat for 20-30 minutes.
    • Focus on breathing properly and finding a comfortable pace.
    • Run 3-4 times per week to start building consistency.

    Weeks 3-4: Increase Running Time

    • Run for 2-3 minutes, then walk for 1 minute (repeat for 30 minutes).
    • Start focusing on good running form—keep shoulders relaxed, take short strides.
    • Try one longer run each week (aim for 40-45 minutes).

    Remember, slow progress is still progress. The goal is to make running feel easier over time—not to exhaust yourself in the first week.

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    RUNNING ROUTINE

    Step 4: Make Running Enjoyable

    If you hate every second of your run, guess what? You won’t stick with it. The secret to a lasting routine is making running something you actually look forward to.

    Here’s how to make it fun:

    • Listen to music or podcasts—build a playlist that pumps you up or find an inspiring podcast to keep your mind engaged.
    • Find a scenic route—running in a dull area can be uninspiring. Parks, trails, and waterfronts make a difference.
    • Run with a friend—if solo running feels lonely, having a running buddy can keep you accountable.
    • Reward yourself—celebrate progress! It could be a new pair of leggings after a month of consistency or just the feeling of getting stronger.

    The more you enjoy running, the more likely you are to stick with it.

    Step 5: Avoid Burnout & Injuries

    Nothing kills a running routine faster than pain, injuries, or exhaustion. If you’re constantly sore or feel like running is a struggle, you’re more likely to quit.

    How to avoid burnout & injuries:

    • Listen to your body—soreness is normal, sharp pain is not. Take rest days when needed.
    • Stretch & foam roll—five minutes of stretching can save you from stiff, aching muscles.
    • Cross-train—strength training, cycling, or yoga can improve your running performance.
    • Wear proper running shoes—bad shoes = bad knees. Get fitted for the right pair.

    If running always feels painful or exhausting, something is off—adjust your pace, rest when needed, and make sure you’re fuelling your body properly. Check out my post ‘6 Common Running Mistakes Beginners Make (And How to Fix Them Before You Get Injured!)‘ for some more help with this!

    Step 6: Stay Consistent & Track Progress

    The secret to a long-term running routine? Consistency. You won’t always feel motivated, and that’s fine—because a solid routine means you run even when you don’t feel like it.

    • Use a running app—seeing your stats improve over time is a huge motivator.
    • Keep a training journal—write down how you feel after each run.
    • Set small milestones—run for 10 minutes straight, complete a 5K, or hit a pace goal.
    • Give yourself grace—some runs will feel amazing, others will feel terrible. That’s normal.

    The key is to just keep showing up—before you know it, running will feel like a normal, natural part of your routine.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Stick With Your Running Routine and Trust the Process

    Building a running routine that sticks isn’t about having perfect motivation every day—it’s about creating habits that make running feel like a normal part of your life.

    • Set a realistic goal and follow a beginner-friendly plan.
    • Stick to a consistent schedule so running becomes a habit.
    • Start slow, build gradually, and avoid injuries.
    • Make running enjoyable, track progress, and celebrate small wins.

    You’ve got everything you need—now get out there and start running!

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    RUNNING ROUTINE
  • Habits

    Best Morning Habits for a Summer-Ready Body

    Let’s be honest—mornings can be a right faff. You hit snooze too many times, stumble into the kitchen like a zombie, and before you know it, you’re running out the door with half a banana and a questionable amount of caffeine. Sound familiar? Now, if you’re on a mission to feel strong, confident, and summer-ready, your mornings need a little upgrade.

    Because let’s face it—what you do in those first few hours sets the tone for your whole day. And no, that doesn’t mean a three-hour wellness routine that requires a Himalayan sunrise and a fresh green juice blessed by monks.

    It means small but mighty habits that help you wake up, fuel up, and get moving without feeling like you’ve been hit by a lorry. Ready? Let’s crack on.

    Table of Contents

    1. Hydrate Like You Mean It

    Your body’s just spent the whole night without water, and what do you do? Stumble towards the coffee machine like it’s life support. Look, I love a good brew as much as the next person, but your body needs water first.

    The Habit: Drink a big glass of water first thing in the morning. Bonus points if you squeeze in some lemon (not for weight loss magic—just because it’s refreshing).

    Why? It wakes up your system, kick-starts digestion, and helps you feel more alive before caffeine enters the chat.

    Tough-love tip: If you “forget,” just leave a glass by your bed. No excuses.

    2. Move Your Body (Before Your Brain Talks You Out of It)

    Ever noticed how the longer you wait to exercise, the less you want to do it? That’s because your brain is sneaky. It will come up with a million excuses the later it gets. The solution? Move before you have time to overthink it.

    The Habit: Do 10-15 minutes of movement as soon as you wake up. Could be stretching, a quick workout, or even a little dance around your kitchen (preferably with good music, not in silence like a weirdo).

    Why? It gets the blood flowing, boosts endorphins, and makes you feel like you’ve actually achieved something before 9 AM.

    Tough-love tip: If you struggle to get started, just tell yourself, “I’ll do 5 minutes”—because once you start, you’ll probably keep going.

    3. Eat Breakfast That Actually Fuels You

    A croissant and a latte might feel like the ultimate morning mood, but if you want to feel energised, strong, and actually full for more than an hour, you need protein, healthy fats, and fibre.

    The Habit: Eat a protein-packed breakfast within an hour of waking up.

    Why? A good breakfast keeps cravings at bay, helps you build muscle, and stops you from raiding the biscuit tin at 10 AM.

    Quick breakfast ideas:

    • Scrambled eggs on wholegrain toast with avocado
    • Greek yoghurt with berries and nuts
    • Protein smoothie with banana and peanut butter
    • Overnight oats with chia seeds and almond butter

    Tough-love tip: Skipping breakfast won’t “save calories”—it’ll just make you hangry and more likely to overeat later.

    📌 Pin this for later! ⬇

    SUMMER-READY

    4. Get Outside & Soak Up That Morning Light

    If you’re rolling straight from bed to your desk (or sofa), you’re doing your body a disservice. Getting outside in the morning helps reset your body clock, improves sleep, and boosts mood—because who doesn’t want to feel a bit happier?

    The Habit: Spend 5-10 minutes outside in the morning. Walk, stretch, drink your coffee on the balcony—whatever gets you in the daylight.

    Why? Natural light regulates your circadian rhythm, which helps with energy, metabolism, and sleep.

    Tough-love tip: No garden? No problem. Stand by a window and soak up the light. But let’s be real—getting outside is better.

    5. Ditch the Social Media Scroll First Thing

    Rolling over and doom-scrolling through Instagram before you’ve even sat up is not a productive start. It’s like inviting 100 strangers into your brain before you’ve even had a sip of water.

    The Habit: No social media for the first 30 minutes of your morning.

    Why? Your brain needs a calm, focused start—not an overload of other people’s lives before you’ve even started yours.

    Tough-love tip: If your alarm is on your phone, turn it off and put it down. Your notifications can wait.

    6. Plan Your Meals (So You Don’t End Up Eating Whatever’s Closest)

    You know what derails healthy eating? Having no plan and getting so hungry that you’d eat the first thing you see—whether that’s a nutritious meal or an entire packet of biscuits.

    The Habit: Take 2 minutes in the morning to plan what you’re eating for the day.

    Why? A little planning stops last-minute bad choices, saves time, and keeps you on track without overthinking.

    Tough-love tip: You don’t need a full meal prep spreadsheet—just have a rough idea so you’re not guessing when you’re hungry.

    7. Set One Goal for the Day (Yes, Just One)

    Feeling overwhelmed before the day has even started? That’s because your to-do list is longer than a motorway. Instead of stressing, just pick one main goal.

    The Habit: Write down one key thing you want to accomplish today.

    Why? It keeps you focused, productive, and stops you from flitting between 50 unfinished tasks.

    Tough-love tip: If you achieve more, great. But even on a chaotic day, if you get that one thing done, you’ve made progress.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    The Bottom Line: Mornings Set the Tone for Your Summer-Ready Body Goals

    If you want to feel summer-ready, strong, confident, and energised, your mornings matter. You don’t need to overhaul your life—just build small, powerful habits that set you up for success.

    So, drink your water, move your body, eat a solid breakfast, and for the love of all things good—stop scrolling first thing in the morning.

    Start your day right, and you’ll be summer-ready in no time.

    Now, go be the legend that you are.

    📌 Pin this for later! ⬇

  • Wellbeing

    How to Reset Your Life When You’re Feeling Stuck

    reset your life

    So far in this series, we’ve talked about prioritising yourself without guilt, how self-care supports sustainable weight loss, and even how to make exercise feel like self-care instead of punishment. But what about those moments when you feel completely stuck? Like you need to completely reset your life.

    Maybe your motivation has disappeared. Or your routine has gone out the window. Maybe you feel like you’ve been in the same place for too long, and you’re desperate for a change but don’t know where to start.

    I’ve been there. So many times.

    After losing 80lbs, I thought I had everything figured out—until I hit a wall. There were days when I felt unmotivated, frustrated, and just plain stuck. But instead of waiting for motivation to magically return, I learned how to reset my life in a way that actually worked.

    If you feel like you’re stuck in a rut and need a fresh start, here’s how to press reset—without overwhelming yourself.

    Table of Contents

    1. Do a Mindset Refresh (Because Your Thoughts Matter More Than You Think)

    Let’s start with the most important reset—your mindset. If you’re constantly thinking, “What’s the point?” or “I’ll never be able to change,” you’re setting yourself up to stay stuck.

    This is where growth mindset and identity shifts come in. If you see yourself as someone who “always fails” or someone who’s “not the type of person who works out, eats healthy, or prioritises self-care,” then of course it’s hard to make lasting changes.

    Your identity shapes your actions.

    Instead of waiting to feel motivated, act as if you’re already the person you want to become.

    • Want to be someone who exercises regularly? Move your body today, even for five minutes.
    • Want to be someone who eats healthier? Make your next meal balanced, not perfect.
    • Want to be someone who prioritises themselves? Take five minutes for yourself right now.

    Your thoughts shape your actions, and your actions reinforce your identity. Act like the version of you who has it together—even if you don’t feel like it yet.

    This is exactly what I dive into in my upcoming IAGAM Framework ebook—where I break down how Identity, Action, Growth, Achievement, and Mindset work together to help you create lasting change. If you’ve ever struggled with self-sabotage, motivation, or feeling stuck, this framework will help you shift your identity and finally build the habits that stick.

    Sign up for my newsletter for updates on that!

    2. Clean Up Your Space (Because Chaos = Mental Clutter)

    You know that weirdly satisfying feeling of walking into a clean, fresh space? That’s because your environment affects your mindset.

    If you’re feeling stuck, start small:

    • Make your bed (instant reset)
    • Tidy up one small area (your desk, bedside table, or bathroom counter)
    • Do a five-minute declutter (set a timer, clean whatever you can)
    • Switch up your space (move furniture, add a candle, make it feel fresh)

    A home Sunday reset routine can work wonders for getting back on track.

    a living room filled with furniture and a large window

    3. Reset Your Body With Hydration & Movement

    When I feel stuck, the first thing I ask myself is: have I had water today? Have I moved my body?

    Hydration and movement = instant energy boost.

    • Drink a big glass of water (add lemon for ✨that girl✨ reset vibes).
    • Get outside for five minutes (fresh air does wonders).
    • Stretch, dance, or walk—literally any movement counts.

    📌 Pin this for later! ⬇

    RESET YOUR LIFE

    4. Do a Digital Detox (Even Just for an Hour)

    If you’ve been glued to your phone, doomscrolling, or binge-watching Netflix for hours (guilty), it might be time for a mini digital detox.

    Try this:

    • Put your phone on “do not disturb” for 30 minutes
    • Clear your notifications (or mute the ones that stress you out)
    • Unfollow accounts that make you feel bad
    • Swap screen time for something offline (reading, journaling, a bath, anything)
    • Switch your phone screen to greyscale—you’d be surprised how much less appealing it looks.

    5. Reset Your Nutrition (Without Overhauling Everything)

    If you’ve been living off takeout, snacks, and whatever’s easiest, you don’t need a massive diet overhaul—just a simple reset.

    • Add protein to your meals (keeps you full, helps with energy)
    • Eat a colourful meal today (because nutrition doesn’t have to be boring)
    • Plan one easy meal for tomorrow (future you will thank you)
    • Stock up on grab-and-go healthy snacks (make it easy for yourself)
    cooked food on white ceramic plate

    6. Get Back Into a Routine (Gently, No All-Or-Nothing Thinking Allowed)

    If your routine has fallen apart (been there), the worst thing you can do is try to restart everything at once. Instead, pick one small habit and build from there.

    • Morning routine feeling off? Start with one thing (hydration, movement, or getting dressed).
    • Haven’t exercised in weeks? Do five minutes of movement today—no pressure, no guilt.
    • Feeling unproductive? Pick one task and finish it (even if it’s just answering an email).

    Want a simple rule to keep moving forward without the pressure? Check out The 1% Rule: How to Better Yourself Every Day Without Overwhelm.

    7. Romanticise the Reset (Because It’s More Fun That Way)

    Here’s a secret: the easiest way to stay consistent is to make things feel special.

    Turn your reset into a whole vibe:

    • Light a candle or put on fairy lights
    • Make a playlist that hypes you up
    • Get cosy with a self-care routine (shower, skincare, fresh PJs = ultimate reset)
    • Treat yourself after completing a task (because rewards work)

    If you enjoy the process, you’ll actually stick with it.

    white candle on brown wooden table

    8. Let Go of the “I Have to Start Over” Mindset

    One of the biggest mistakes I used to make? Thinking I had to “start over” every time I fell off track.

    Here’s the truth: You’re not starting over—you’re just picking up where you left off.

    • If you skipped a few workouts, do one today.
    • If your nutrition has been off, make your next meal a balanced one.
    • If your routine fell apart, restart one habit and build from there.

    Progress isn’t linear. Stop waiting for the perfect moment—just start now.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.

    Final Thoughts: Your Self-Care Reset Starts Now

    We’ve covered so much in this series—from lazy girl self-care, to quick self-care hacks, to making self-care a lifestyle instead of an afterthought and now how to reset your life.

    Here’s what I hope you take away:

    • Self-care isn’t selfish—it’s necessary.
    • Taking care of yourself makes everything else easier.
    • Small, sustainable habits will always beat extreme plans.

    So, whether you need to reset your routine, refocus on your goals, or simply remind yourself that you matter, I hope this series has helped.

    Thank you for being here, for showing up for yourself, and for taking steps—big or small—towards a happier, healthier you.

    You’ve got this.

    📌 Pin this for later! ⬇

    RESET YOUR LIFE
  • Wellbeing

    How to Make Exercise Feel Like Self-Care (Not a Punishment)

    If the thought of working out makes you want to immediately lie down, you’re not alone. A lot of fitness advice makes exercise feel like some miserable, high-intensity, no-pain-no-gain situation. And let’s be real—who actually enjoys punishing themselves in the name of fitness?

    But here’s the thing. Exercise should feel good. It should give you more energy, not drain you.

    It should feel like an act of self-care, not something you suffer through just to “burn calories” or “earn” your food.

    The secret to sticking with exercise is changing how you think about it. So let’s ditch the all-or-nothing mindset and find ways to move your body in a way that actually feels good.

    Table of Contents

    1. Forget what you think exercise “should” look like

    First things first—you don’t need a gym membership, expensive equipment, or an hour-long routine to move your body. If the idea of a structured workout makes you groan, let it go.

    Movement counts, even if it’s not a “real” workout. A few minutes of joyful movement is better than dreading an hour of something you hate.

    Here’s what counts as self-care movement:

    • Dancing around the kitchen while making coffee
    • Stretching in bed before you get up
    • A quick walk while listening to a podcast
    • Cleaning your space (yes, hoovering totally counts)
    • Doing yoga in your pajamas instead of rushing into your day

    Lazy girl tip: exercise doesn’t have to be a structured workout. Any movement is a win.

    2. Make it a habit (without forcing it)

    You don’t have to suddenly transform into a gym-loving fitness queen overnight. The best way to make movement a habit? Sneak it into your day in a way that doesn’t feel like effort.

    Try habit stacking to make exercise effortless:

    • Do five squats while brushing your teeth
    • March in place while waiting for your coffee
    • Stretch before bed instead of scrolling your phone
    • Walk around while taking phone calls

    Lazy girl tip: Attach movement to something you already do so you don’t even have to think about it.

    woman in black tank top and white pants doing yoga

    3. Choose exercise that gives you energy, not drains it

    Some workouts leave you feeling refreshed and happy. Others make you want to collapse on the floor and never move again.

    The trick is to find movement that energises you, not exhausts you.

    If you finish a workout feeling drained, sore, and miserable, it’s not the right one for you. Instead, focus on low-stress, feel-good movement like:

    • Pilates or yoga for a relaxing stretch session
    • Walking in nature to boost your mood (bonus: fresh air)
    • Strength training at your own pace—no rushing, no pressure
    • Swimming, cycling, or hiking for a fun change from the usual

    Lazy girl tip: Your workout should leave you feeling better than when you started. If it doesn’t, find a new one.

    4. Make it feel like a self-care moment

    The easiest way to make exercise feel less like a chore? Romanticise it. Turn it into an aesthetic self-care routine instead of something you have to do.

    Here’s how:

    • Wear cute workout clothes that make you feel good
    • Light a candle or put on fairy lights if you’re working out at home
    • Make a fun playlist with songs that hype you up
    • Use exercise as an excuse for a post-workout treat (like a smoothie, a shower steamer, or a skincare routine)

    Lazy girl tip: if it feels like self-care, you’ll actually want to do it.

    📌 Pin this for later! ⬇

    exercise feel

    5. Add a dopamine boost to every workout

    If you struggle with motivation, you’re not lazy—you just need more dopamine. Workouts should be fun, rewarding, and enjoyable, so your brain actually wants to do them.

    Try these dopamine hacks to make movement effortless:

    • Listen to an audiobook or podcast while working out
    • Do workouts that feel like play (dance, hiking, roller skating)
    • Use wearable weights like Bala Bangles to make light movement more effective
    • Reward yourself after every session (even if it’s just a post-workout stretch and a fancy drink)

    Lazy girl tip: Movement should make you feel happy, not miserable. If it’s boring, make it fun.

    6. Move for your mind, not just your body

    Forget the idea that exercise is only about weight loss or aesthetics. The biggest benefit of movement is that it boosts your mood, clears your mind, and helps with stress.

    When you think about exercise as self-care for your mental health, it’s easier to stay consistent. Some of the best workouts for stress relief and positive energy include:

    • Walking or jogging—instant dopamine boost
    • Strength training—makes you feel powerful and in control
    • Yoga or stretching—relaxes your nervous system
    • Boxing or kickboxing—great for letting out stress (and feeling like a badass)

    Lazy girl tip: Exercise is for your mind as much as your body. Focus on how it makes you feel, not just how it makes you look.

    woman in pink long sleeve shirt and black pants holding black kettle bell

    7. Don’t force yourself to work out every day

    You do not have to work out daily to be healthy. In fact, rest is just as important as movement. Instead of forcing yourself to work out all the time, try this:

    • Move your body when it feels good
    • Rest when you need to—without guilt
    • Do shorter workouts instead of long ones
    • Let yourself enjoy movement, instead of dreading it

    Lazy girl tip: if working out feels like a punishment, you’re doing it wrong.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.

    The most important rule: Ditch the guilt

    If you miss a workout, no guilt.
    Only moved for five minutes? Still counts.
    If you do something instead of nothing, that’s a win.

    Movement should be about feeling good, not punishing yourself. The more you enjoy it, the easier it is to stick with it. Make exercise feel like it fits into your life, not the other way around.

    Next up: The Connection Between Self-Care and Sustainable Weight Loss—because losing weight should feel good, not like a battle.

    📌 Pin this for later! ⬇

    exercise feel
  • Personal Development

    The 1% Rule: How To Better Yourself Every Day Without Overwhelm

    1% rule

    Let’s be honest—most people decide they want to reinvent themselves and immediately try to change everything at once. They dive headfirst into a new self-improvement routine, convinced that this time, they’ll finally stick to it. But a few weeks later, the motivation fizzles out, and they’re right back where they started. If that sounds familiar, don’t worry—you’re not the problem. The problem is trying to overhaul your entire lifestyle overnight instead of focusing on small ways to improve your life one step at a time. The solution? The 1% Rule.

    This little gem is about getting 1% better every single day. No dramatic overhauls. No setting yourself up for failure with impossible routines. Just small, manageable improvements that add up over time.

    So, in this post, I’m going to break down:

    • What the 1% Rule Is (and Why It Works)
    • How Small Changes Lead to Big Results
    • How to Apply It to Different Areas of Your Life
    • How to Stay Consistent Without Overwhelm

    Let’s get cracking.

    Table of Contents

    What is the 1% Rule? (And Why It Works)

    The 1% Rule is simple: instead of trying to reinvent yourself overnight, you focus on tiny, daily improvements.

    This concept comes from marginal gains theory (a fancy way of saying ‘small changes add up’). The British Cycling Team used this approach to go from meh to medal-winning legends by improving the tiniest details—tweaking bike seats, optimising sleep, even learning how to wash their hands properly to avoid illness. (I seriously recommend reading more about this here!).

    You can do the same in your own life. Whether you want to get fitter, smarter, richer, or just feel like less of a chaotic mess, small ways to improve your life every day will get you there.

    The 1% Rule is all about consistency, but let’s be honest—building habits that actually stick is a whole other challenge. If you’re tired of falling off track, check out Mastering Habit Formation and Behaviour Change for Your Health to learn how to create habits that last.

    Check it out here!

    Why it works:

    • Small improvements feel easy. You’re not overhauling your whole existence overnight, so it doesn’t feel impossible.
    • It stops the all-or-nothing trap. Instead of “I skipped one workout, so I might as well give up,” you just aim for small progress.
    • It compounds over time. One tiny change today, another tomorrow, and suddenly you’ve got real momentum.

    Bottom line? Progress is progress, no matter how small.

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    02/27/2025 11:08 am GMT

    How Small Changes Lead to Big Results

    You know how people say, “Little things make a big difference”? Turns out, they’re right.

    If you improve by 1% every day, by the end of the year, you’ll be 37 times better than when you started. That’s not woo-woo motivational nonsense, that’s actual maths.

    Meanwhile, if you do nothing? You stay the same—or worse, you slide backwards.

    So, do you want to be 1% better or 1% worse each day? The choice is yours.

    You can’t improve if you don’t believe you can. That’s where growth mindset comes in. If you’ve ever found yourself thinking, I’ll never be that disciplined, it’s time to shift your perspective. Read Growth Mindset: Why It’s Essential for Self-Motivation and Personal Improvement to start rewiring your thinking for success.

    Check it out here!

    Applying the 1% Rule to Different Areas of Your Life

    Right, let’s make this practical. Here’s how to use the 1% Rule in different areas of your life, whether you want to get stronger, smarter, or just feel more in control.

    Fitness & Health

    • Swap one unhealthy snack for something better. No need to go full salad mode.
    • Add five extra minutes of movement. Even if it’s just dancing in your kitchen.
    • How to stay disciplined diet? Start by drinking more water or adding protein to meals—simple, right?

    Productivity & Work

    • Spend two minutes clearing your workspace—it helps more than you think.
    • Write one extra sentence on that project instead of waiting for a magical burst of motivation.
    • Plan tomorrow’s tasks in a planner PDF before you finish work. Future you will thank you.

    📌 Pin this for later! ⬇

    1% RULE

    Mental and Emotional Health

    • Read one page of a book that helps your personal improvement.
    • Take three deep breaths before reacting to stress. Yes, it actually helps.
    • Start a self care bullet journal to track your mood and habits.

    Self-Discipline & Confidence

    • Set a ridiculously easy goal (like 5 minutes of something productive) and practice self discipline by sticking to it.
    • Take a second to notice and celebrate tiny wins. This builds self confidence that keep you going.
    • If you’re working on self reinvention, stop waiting for the “right time” and start with one tiny action today.

    Pick one area, one tiny action, and just start.

    How to Stay Consistent Without Overwhelm

    This is where most people struggle. Starting is easy—sticking with it is the real challenge.

    Here’s how to make sure you don’t throw in the towel:

    1. Make it so easy you can’t fail

    If it feels like too much effort, shrink it. Want to start working out? Do one squat. Want to read more? Just one sentence.

    The goal is to build momentum.

    Motivation is great… until it disappears. The real secret? Consistency. If you struggle with sticking to your habits when the excitement fades, Consistency Over Motivation: 5 Ways to Stay on Track will help you keep going—even on tough days.

    Check it out here!

    2. Track your progress (without going overboard)

    A simple checklist or self care bullet journal can help you stay on track. No need to obsess—just a little accountability.

    3. Stack your habits

    Tie your new habit to something you already do:

    • Do five squats after brushing your teeth.
    • Drink water before your morning coffee.
    • Write down one thing you’re grateful for before bed.

    4. Celebrate the small wins

    Did you drink an extra glass of water? Brilliant. Did you move your body for five minutes? Fantastic. The more you put yourself first and recognise progress, the easier it is to keep going.

    Final Thoughts: The Magic of 1% Improvements

    Look, I know it’s tempting to wake up and try to reinvent yourself overnight. But real, lasting change? It happens one small step at a time.

    The 1% Rule is how you go from where you are now to where you want to be—without burning out.

    So, here’s your challenge: What’s one tiny change you can make today? Pick one and start now. No waiting until Monday.

    No overthinking. Just action.

    Because you matter, and your progress—no matter how small—is worth celebrating.

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  • Weight Loss

    5 Common Mistakes People Make on GLP-1 Medications (And How to Avoid Them)

    GLP-1 Medications

    Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound can be a game-changer for weight loss, but just because your appetite is smaller doesn’t mean your diet doesn’t matter!

    If you’re making the wrong food choices, skipping meals, or ignoring key nutrients, you could be slowing down your results without even realising it.

    But don’t worry—I’ve got you! In this post, I’ll break down the biggest diet mistakes people make on GLP-1 medications and exactly how to fix them so you can lose weight efficiently, stay full, and feel your best.

    Table of Contents

    1. Not Eating Enough Protein

    One of the biggest mistakes people make on GLP-1 medications is not getting enough protein.

    Since Ozempic, Wegovy, and Mounjaro suppress appetite, you might be eating less overall, which means you need to prioritise protein even more.

    Why This Is a Problem:

    • Protein helps preserve muscle mass, especially during weight loss.
    • It keeps you fuller for longer, helping you avoid unnecessary snacking.
    • Low protein intake can lead to muscle loss instead of just fat loss.

    How to Fix It:

    • Aim for high-protein GLP-1 meals like lean meats, fish, eggs, Greek yoghurt, tofu, and legumes.
    • Incorporate whole food protein sources in every meal.
    • Use Glp1-friendly recipes that prioritise lean proteins over empty calories.

    Pro Tip: Try Zepbound meal ideas with protein-packed options like grilled chicken with roasted veggies or a Semaglutide-friendly omelette with cheese and spinach.

    2. Eating Too Few Calories

    Because GLP-1 medications reduce hunger, many people end up eating too little, thinking fewer calories = faster weight loss.

    But undereating can actually slow your metabolism, leaving you feeling sluggish and hitting plateaus.

    Why This Is a Problem:

    • Your body burns fewer calories when it senses too little food.
    • Low energy levels can make it harder to stay active.
    • Extreme calorie restriction can lead to binge eating later on.

    How to Fix It:

    • Follow a balanced meal plan and try to eat 5 small meals a day to spread your intake throughout the day.
    • Eat nutrient-dense meals that provide energy while keeping portions manageable.
    • Try a Volumetrics diet meal plan, which focuses on high-volume, low-calorie foods that keep you full.
    cauliflower with green vegetable

    3. Overeating Processed & Sugary Foods

    Some people think GLP-1 medications let them eat whatever they want and still lose weight—but unfortunately, that’s not how it works!

    If you fill up on processed foods, you could slow progress and trigger unnecessary cravings.

    Why This Is a Problem:

    • Ultra-processed foods spike blood sugar levels and lead to crashes.
    • Sugary snacks don’t keep you full, making you eat more later.
    • Processed foods often lack essential nutrients like fibre, protein, and healthy fats.

    How to Fix It:

    • Choose whole food protein sources over processed alternatives.
    • Swap sugary snacks for something like Greek yoghurt with berries or protein smoothies.

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    GLP-1 Medications

    4. Ignoring Hydration

    GLP-1 medications slow digestion, which means drinking enough water is crucial to prevent constipation, dehydration, and nausea.

    Many people don’t realise they’re not drinking enough until they start feeling sluggish.

    Why This Is a Problem:

    • Dehydration makes you feel hungrier, even when you’re not.
    • It can cause headaches, fatigue, and slow digestion.
    • Proper hydration helps your body metabolise fat more efficiently.

    How to Fix It:

    • Drink at least 2–3 litres of water daily.
    • Add electrolytes if you feel fatigued.

    Pro Tip: Keep a water bottle with you at all times and aim for hydration-focused meals, like soups, smoothies, and water-rich fruits.

    5. Not Prioritising Fibre Intake

    Since GLP-1 medications slow down digestion, eating low-fibre foods can lead to constipation and bloating.

    Fibre keeps your gut happy, helps control blood sugar levels, and makes you feel fuller for longer.

    Why This Is a Problem:

    • Low fibre intake leads to sluggish digestion.
    • You may feel bloated, constipated, or uncomfortable.
    • A lack of fibre causes blood sugar spikes, affecting weight loss.
    sliced fruit and kiwi on plate

    How to Fix It:

    • Increase fibre gradually – Avoid bloating by slowly adding more fibre-rich foods.
    • Try fibre supplements if needed – Psyllium husk or Benefiber can help meet daily needs.
    • Choose whole grains – Swap white rice and bread for quinoa, brown rice, or whole wheat options.

    Pro Tip: Add avocados, leafy greens, and legumes to support digestion and boost satiety.

    Next Steps:

    Still not sure which one is right for you?

    Final Thoughts

    Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound is a game-changer for weight loss—but let’s not kid ourselves into thinking they do all the work. You still need to fuel your body properly if you want to feel good, stay energised, and actually see long-term results.

    Think of it like this: You’ve been handed the keys to a Ferrari, but if you chuck in the wrong fuel—skipping meals, eating too much junk, or ignoring basic nutrition—you’re not going to get very far.

    You’ll be sat there, wondering why your energy is in the gutter and why you’re feeling sluggish. No, it’s not the meds—it’s what’s on your plate!

    So here’s the plan: prioritise protein like it’s your best friend, because it’ll keep you full and stop your muscles from disappearing. Eat enough calories so your metabolism doesn’t go on strike. Ditch the ultra-processed stuff and go for whole foods that actually do something for your body. Drink your water, because dehydration is not the vibe. And for the love of all things good, get that fibre in—your gut (and the toilet) will thank you.

    This isn’t about being perfect. It’s about making small, smart choices that add up. You’re already doing the hard part by taking action—now let’s fine-tune things so you can feel amazing, stay consistent, and smash your weight loss goals.

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    GLP-1 Medications

    Studies

    GLP-1 medications like Ozempic, Wegovy, and Mounjaro are highly effective for weight loss but require dietary adjustments to maximise results (Kute et al., 2024).

    Protein intake is crucial during weight loss on GLP-1 medications to prevent muscle loss, as these drugs reduce overall appetite (Mazzaferro et al., 2024).

    Eating too few calories can slow metabolism, reduce energy levels, and lead to plateaus in weight loss (Kute et al., 2024).

    Processed and sugary foods spike blood sugar, trigger cravings, and hinder weight loss progress on GLP-1 medications (Mazzaferro et al., 2024).

    Hydration is key as GLP-1 medications slow digestion, increasing the risk of dehydration and nausea (McKay et al., 2011).

    Fibre intake is essential to avoid constipation and support gut health, as these medications delay gastric emptying (Mahase, 2023).