healthy habits

  • Weight Loss

    The Volumetrics Diet: Eat More, Weigh Less (Yes, Really!)

    Volumetrics Diet

    Alright, let’s talk about diets. You know, the ones that make you feel like you’ve signed up for a lifetime of sadness, nibbling on lettuce while your stomach growls loud enough to startle the dog.But what if I told you there’s a way to eat more food—yes, MORE—and still lose weight? No, this isn’t some dodgy “drink this magic tea” nonsense. It’s called the Volumetrics Diet (otherwise simply known as “Volume Eating”), and it’s based on actual science (not just wishful thinking).

    Sound too good to be true? I thought so too. But hear me out, because this way of eating could change everything.

    So, in this post, I’ll cover:

    • What the Volumetrics Diet is (and why it works)
    • How you can eat more and still lose weight with High Volume Eating
    • What to eat (and what to ditch)
    • Simple tips to get started today

    Let’s dive in, shall we?

    Table of Contents

    What Is the Volumetrics Diet?

    Created by Dr Barbara Rolls, the Volumetrics Diet is based on a simple but genius concept: not all calories are created equal.

    Ever noticed how you can inhale a chocolate bar in 30 seconds flat, but a massive bowl of salad takes forever to eat? That’s because some foods are high-volume low-calorie while others are small but calorific.

    Volume Eating is all about filling your plate with foods that are high in volume but low in calories, so you feel satisfied while naturally eating fewer calories.

    No starving, no weird meal replacements, just proper, delicious food.

    Basically, you’re hacking your hunger signals so your body thinks it’s had a feast—without blowing your calorie budget.

    How Does It Help You Lose Weight?

    Right, so let’s break down the magic behind High Volume Eating and why it works so well:

    • High Volume Meals take up space in your stomach – More food, less hunger.
    • Low-Calorie High Volume foods = more food for fewer calories – You could eat a tiny chocolate bar for 200 calories, or a whole plate of roasted veg, chicken, and rice for the same amount. Your call.
    • Your brain registers fullness based on food weight, not calorie density – Meaning you can “trick” yourself into feeling full by eating high quantity low-calorie foods.

    Think of your stomach like a suitcase.

    You could fill it with heavy bricks (high-calorie foods) and still feel like there’s space left, or you could stuff it with fluffy clothes (high-volume low-calorie foods) and feel like it’s ready to burst.

    The key? Pick foods that give you the most bang for your calorie buck.

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    Foods to Eat (and Avoid) on the Volumetrics Diet

    Now, let’s get into the good stuff—what you should be piling onto your plate and what needs to make a swift exit from your kitchen.

    🍏 Category 1: Eat Freely (a.k.a. the MVPs of weight loss)

    These High Volume Foods are super low in calories but take up loads of space, so you can eat massive portions without a worry:

    • Non-starchy vegetables (Low Glycemic Diet friendly options like lettuce, cucumber, tomatoes, peppers, spinach)
    • Fruits with high water content (watermelon, oranges, strawberries, grapefruit)
    • Lean proteins (chicken breast, turkey, egg whites, tofu)
    cauliflower with green vegetable

    🥑 Category 2: Eat in Moderation (because balance is key)

    Slightly higher in calories but still great choices:

    • Whole grains (Low Calorie Carbs like brown rice, quinoa, whole-wheat pasta)
    • Legumes (chickpeas, lentils, beans)
    • Lean meats (beef, pork, oily fish like salmon)
    • Low-fat dairy (Greek yoghurt, cottage cheese)

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    🧀 Category 3: Limit (don’t get carried away)

    Higher in calories but fine in small amounts:

    • Cheese (a tiny bit is fine, but we all know how easy it is to eat an entire block)
    • Nuts & seeds
    • Avocados (delicious but don’t act like you haven’t smashed a whole one onto toast before)
    a person is holding a piece of food in their hand

    🍩 Category 4: Rarely Eat (sorry, but it’s for your own good)

    These foods are small but deadly (in calorie terms, anyway). If you’re serious about staying full and losing weight, keep these as occasional treats:

    • Fried foods
    • Processed snacks (crisps, biscuits, chocolate bars)
    • Sugary drinks (you will get more satisfaction from eating your calories than drinking them)

    The takeaway? Load up on Volume Foods, Low Cal High Volume Recipes, and Volume Diet Recipes while limiting calorie-dense options.

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    How to Start the Volumetrics Diet Today

    No faff, no complicated meal plans—just simple swaps and smart choices. Here’s how to ease into Volume Eating Meals without feeling overwhelmed:

    • Fill at least half your plate with veggies – The more colourful, the better!
    • Swap calorie-dense foods for Volume Eating Meal Plan options – Think soup instead of creamy pasta, or a massive fruit salad instead of a chocolate bar.
    • Start meals with a broth-based soup or a big salad – It’ll take up space in your stomach, meaning you’ll naturally eat less of the higher-calorie stuff.
    • Hydrate, hydrate, hydrate! – Water helps with satiety, so drink up (and no, Pepsi Max doesn’t count – unfortunately).

    Final Thoughts

    The Volumetrics Diet isn’t about restriction—it’s about playing it smart. Instead of cutting out foods you love, you’re just swapping them for ones that will actually keep you full.

    So if you’re sick of feeling like you have to suffer to lose weight, give this a go. It’s not about eating less—it’s about eating better and feeling satisfied while doing it.

    Now, go forth and eat like a queen (or king), while still smashing your goals.

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    volumetrics diet
  • Pilates

    Can Pilates Help You Lose Weight? Here’s What You Need to Know

    Can Pilates Help You Lose Weight

    We’ve explored how Pilates transforms your mind and body in the last post (check it out here, if you haven’t already)—but let’s tackle the big question on everyone’s lips: Can Pilates help you lose weight?

    Whether you’re eyeing a long-term weight loss journey or just wondering if it’s worth swapping your current workout for a Pilates workout routine, the answer isn’t as straightforward as you might think.

    So, if you’re here because:

    • You want a fat-burning workout that won’t leave you gasping for air
    • You’d rather exercise at home than battle the gym bros for space
    • You want a sustainable plan that doesn’t involve punishing yourself
    • You’re sick of your arms and legs feeling like soggy noodles

    Then, my friend, Pilates is about to become your new best friend.

    Table of Contents

    How Pilates Supports Fat Loss

    Look, Pilates isn’t the high-impact sweat-fest that HIIT is, but that doesn’t mean it won’t help you burn fat, build strength, and sculpt your body.

    In fact, it’s one of the best ways to tone up without wrecking your joints.

    1. Muscle = More Calories Burned

    Pilates builds lean muscle, especially in your arms, legs, and core. And what does more muscle mean? A faster metabolism.

    Even when you’re binge-watching Bake Off, your body will be burning more calories at rest—which is basically the dream, right?

    2. Fat-Burning Without the Impact

    You don’t need to jump around like a lunatic to burn fat. Pilates gets deep into those muscles, making them work harder for longer, which boosts fat loss over time.

    3. Stress Less, Burn More

    Anxiety and stress send cortisol levels soaring, and cortisol = stubborn belly fat. Pilates helps calm your nervous system, meaning less stress, better sleep, and a happier metabolism.

    💡 Pro Tip: Want even more fat-burning power? Add in a daily walk—Pilates and walking go together like tea and biscuits.

    woman in black sports bra and blue denim jeans doing yoga

    Why Nutrition is the Real MVP of Weight Loss

    I hate to break it to you, but even the best Pilates plan won’t out-train a diet of takeaways and biscuits.

    Pilates can sculpt your arms and legs to perfection, but if you’re smashing six packets of crisps a day, it’s not gonna work miracles.

    1. Weight Loss is 80% Food, 20% Exercise

    You could be doing wall Pilates every day, but if you’re eating more calories then you’re burning, the weight won’t shift.

    2. Balanced Eating = Better Energy

    Fill your plate with:

    • Lean proteins (chicken, tofu, fish) to keep you full
    • Healthy fats (avocado, nuts, olive oil) for hormone balance
    • Complex carbs (quinoa, sweet potatoes, brown rice) for sustained energy
    • Loads of veggies (because, obviously)

    3. Hydration is Key

    Drink your water! Dehydration mimics hunger, so if you’re constantly feeling snacky, you might just be thirsty.

    The Sneaky Ways Pilates Helps You Lose Weight (Without You Noticing)

    1. It’s Easy to Stick With

    Because it’s low-impact and actually fun, Pilates doesn’t feel like punishment. That means you’re more likely to keep doing it, which is half the battle when it comes to weight loss.

    2. It Builds Confidence

    Ever nailed a wall Pilates move that you never thought you could do? That buzz carries over into every part of your life.

    Suddenly, you feel stronger, more capable, and more in control—which means you’re more likely to stay active and make healthier choices.

    3. It Gets You Moving More

    Pilates doesn’t stop when the workout ends. It improves posture, mobility, and strength, which means you’re more active throughout the day—without even thinking about it.

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    Can Pilates Help You Lose Weight

    Types of Pilates for Fat Loss

    1. Mat Pilates

    Brilliant for home workouts, focusing on core strength, flexibility, and toning. Perfect if you want a no-fuss, effective plan.

    2. Reformer Pilates

    If you’ve got access to a reformer machine, this takes things up a notch. It’s great for sculpting legs, arms, and core while burning more calories.

    3. Wall Pilates

    One of the best options for people who don’t have much space at home. Uses body weight and the wall for resistance—absolute game-changer.

    woman in black tank top and black leggings lying on black floor

    Fat-Burning Pilates Routine (30 Minutes)

    If you’re ready to fire up your metabolism and tone your arms, legs, and core, try this 30-minute Pilates routine designed for maximum fat burning. No fancy equipment needed—just a mat, a wall, and your bodyweight!

    Warm-Up (5 Minutes)

    • Standing Roll-Downs (8 reps) – Loosens up the spine and improves flexibility.
    • Cat-Cow Stretch (8 reps) – Warms up the back and preps the core.
    • Side-to-Side Twists (10 reps) – Activates the obliques and improves mobility.

    Main Workout (20 Minutes)

    Core & Fat-Burning Boost

    • The Hundred (1 minute) – Classic core move to fire up the abs and boost circulation.
    • Wall Pilates Leg Lifts (10 reps per leg) – Strengthens the lower body and tones the legs.
    • Plank to Knee Tucks (12 reps) – Works the arms, core, and legs while keeping the heart rate up.

    Arms & Legs Sculpting

    • Pilates Push-Ups (10 reps) – Strengthens the arms and chest without bulking up.
    • Wall Squat Hold (30 seconds) – A killer move for the legs and glutes.
    • Side-Lying Leg Circles (10 reps per leg) – Tightens and tones the thighs and glutes.

    Fat-Burning Flow

    • Bridge Lifts (15 reps) – Engages the glutes and core for a full lower-body burn.
    • Roll-Up to Standing (8 reps) – Combines strength and flexibility for full-body engagement.
    • Bicycle Crunches (20 reps) – A dynamic move to shred the abs and burn calories.

    Cool Down (5 Minutes)

    • Seated Forward Fold (30 seconds) – Stretches out the hamstrings and back.
    • Child’s Pose (30 seconds) – Relaxes the spine and hips.
    • Deep Breathing (1 minute) – Helps lower cortisol levels and promote mental health benefits.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    So, Can Pilates Help You Lose Weight?

    Here’s the real talk: Pilates won’t torch fat like a HIIT class, but it will help you build strength, boost your metabolism, and feel amazing in your own skin.

    If you:

    • Eat well and stay consistent
    • Move daily
    • Reduce stress (bye-bye, cortisol spikes)
    • Stick with Pilates long enough to see changes

    Then yes, Pilates can absolutely help you lose weight—and keep it off.

    💡 Final Pro Tip: Make Pilates a regular part of your routine, and you’ll see results that last. No crash diets. No fads. Just a strong, healthy, confident you.

    Now, go roll out your Pilates mat, grab a water bottle, and get to it. You’ve got this.

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    Can Pilates Help You Lose Weight
  • Pilates

    16 Mental Health Benefits of Pilates (That’ll Have You Rolling Out Your Mat ASAP)

    In the last post, we covered how Pilates improves your core strength (check it out here, if you haven’t already!). But did you know that it’s also an absolute game-changer for your mental health?

    Yep, Pilates isn’t just about toning up—it’s about clearing your mind, banishing anxiety, and helping you feel calm, confident, and in control.

    So if you’re feeling overwhelmed, stressed, or just need a solid mood boost, here’s why Pilates needs to be part of your life ASAP.

    Table of Contents

    1. Smashes Anxiety Like a Boss

    Pilates is the ultimate stress-buster. When life feels chaotic and your brain won’t shut up, Pilates forces you to slow down and focus.

    The rhythmic movement and controlled breathing activate your parasympathetic nervous system—basically, your body’s natural chill-out mode.

    Instead of spiralling into anxious thoughts, you’re laser-focused on nailing that workout or holding that plank just a little longer. It’s meditation in motion—and way more fun than sitting still (sometimes).

    The Science-y Stuff:

    2. Cuts Cortisol (a.k.a. the Stress Hormone)

    Cortisol is that pesky stress hormone that wreaks havoc on your body and your mental health.

    When it’s too high, you feel wired, irritable, and exhausted. Pilates swoops in like a hero, lowering cortisol levels while gently torching fat and strengthening your muscles.

    The Science-y Stuff:

    Pilates improves stress regulation and helps balance hormones associated with stress and anxiety (Kim, Shim, & Han, 2019).

    3. Works Like Active Meditation

    If sitting cross-legged and chanting “Om” isn’t your thing, no worries—Pilates is basically moving meditation.

    Every lift, stretch, and breath keeps you fully present, helping you escape the never-ending mental to-do list.

    That mindfulness means you’re not just going through the motions—you’re tuning in to your body, your breath, and your strength.

    And that? That’s where the magic happens.

    The Science-y Stuff:

    Pilates enhances mindfulness, reducing stress and promoting overall well-being (Caldwell et al., 2013).

    woman in black tank top and black leggings lying on black floor

    4. Boosts Endorphins Without Exhaustion

    We all love that post-workout high, but let’s be real—some workouts leave you feeling shattered. Pilates gives you that endorphin rush without the exhaustion.

    It’s a low-impact, high-reward way to feel fantastic without needing a two-hour nap afterward.

    So if you want to boost your mood without dripping in sweat, a Pilates workout routine for beginners is exactly what you need.

    The Science-y Stuff:

    A study found that Pilates increases positive mood and energy levels without the extreme fatigue associated with high-intensity exercise (Fleming & Herring, 2018).

    5. Improves Focus & Mental Clarity

    Pilates demands precision, coordination, and concentration. You can’t be mentally planning dinner when you’re trying to engage your deep core muscles or perfect a floor Pilates exercise.

    This laser focus carries over into your daily life—helping you stay sharp, alert, and on top of your game.

    Whether you’re tackling a work project or just trying to remember where you put your keys, Pilates trains your brain to be fully present and engaged.

    The Science-y Stuff:

    Pilates has been linked to improved cognitive function and attention span (Memmedova, 2015).

    6. Helps You Sleep Like a Baby

    Struggle to switch off at night? Pilates relaxes your body, calms your nervous system, and releases tension, making it the perfect pre-bedtime routine.

    A few gentle Wall Pilates exercises for beginners can loosen tight muscles, reduce stress, and set the stage for deep, restorative sleep. Bonus points if you follow it up with a warm bath and a cosy book.

    The Science-y Stuff:

    A randomised controlled trial found that Pilates significantly improves sleep quality, reducing disturbances and increasing deep sleep duration (Aibar-Almazán et al., 2019).

    7. Strengthens Your Mind-Body Connection

    Ever feel disconnected from your own body? Pilates changes that. It teaches you to move with intention, listen to what your body needs, and appreciate how strong you truly are.

    Over time, this awareness spills over into everything—how you sit, how you stand, how you carry yourself, and even how you eat. It’s a full lifestyle shift that makes you more in tune with your health and happiness.

    The Science-y Stuff:

    Pilates is a mind-body practice that enhances body awareness and mindfulness, improving both physical and mental health (Caldwell et al., 2013).

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    mental health pilates and yoga

    8. Stops Negative Self-Talk in Its Tracks

    That inner voice that tells you you’re not strong enough, not fit enough, not flexible enough? Pilates shuts it up real quick.

    Every time you hold a plank a little longer, master a new move, or complete a beginner Pilates workout, you prove to yourself that you CAN do hard things. And that, my friend, is a confidence boost like no other.

    The Science-y Stuff:

    Studies show Pilates increases self-esteem and positive self-perception, helping to combat negative thinking patterns (Meikis, Wicker, & Donath, 2021).

    9. Encourages You to Celebrate Small Wins

    Pilates isn’t about perfection—it’s about progress. And that’s a mindset shift that changes everything.

    Whether you’re holding a pose for five seconds longer or finally feeling stable in a side plank, every little improvement is worth celebrating.

    This teaches you to appreciate small wins in every part of life.

    The Science-y Stuff:

    Pilates promotes a mindset of progress over perfection, which has been linked to improved mental resilience and satisfaction with life (Kim, Shim, & Han, 2019).

    10. Builds Emotional Resilience

    Life throws curveballs. Pilates teaches you how to breathe through challenges, find balance, and keep pushing forward—not just in your workout, but in life.

    That ability to stay steady, even when things feel tough, is one of the most underrated benefits of Pilates. You’re not just getting physically strong—you’re becoming mentally unshakable.

    The Science-y Stuff:

    Pilates has been found to help regulate emotions and improve coping strategies in stressful situations (Fleming et al., 2020).

    mental health

    11. Helps You Release Stored-Up Tension

    Stress gets trapped in your shoulders, neck, and lower back. Pilates releases that tension while strengthening your muscles, so you’re not just stretching—you’re building strength where you need it most.

    Regular Pilates workouts will have you moving more freely, standing taller, and feeling lighter in both body and mind.

    The Science-y Stuff:

    Regular Pilates training has been shown to reduce muscle tension, particularly in the shoulders, neck, and back (Bais et al., 2021).

    12. Encourages Better Posture = More Confidence

    Slouching = low energy and low confidence. Standing tall? That’s a power move.

    Pilates strengthens your core, spine, and shoulders, helping you walk taller and own your space.

    And trust me, when your posture improves, so does your self-esteem.

    The Science-y Stuff:

    Pilates significantly improves posture and spinal alignment, which can lead to greater confidence and a positive self-image (Curi et al., 2018).

    13. Gets You Out of Your Head (and Into Your Body)

    If you’re stuck in a loop of overthinking, Pilates gives your brain a break. It forces you to be fully present, shifting your focus from stress to strength.

    By the end of your session, you’ll feel lighter, clearer, and ready to take on whatever life throws at you.

    The Science-y Stuff:

    Pilates has been shown to reduce overthinking and improve mental clarity by focusing attention on movement and breath control (Caldwell et al., 2013).

    14. Supports Fat Burning Without Stressing Your Nervous System

    Unlike extreme workouts that wreck your recovery, Pilates burns fat while keeping your body in balance. It’s gentle but effective, making it the best long-term strategy for sustainable results.

    The Science-y Stuff:

    Pilates has been shown to aid in fat loss while keeping cortisol levels in check, making it a sustainable form of exercise (Gouveia et al., 2021).

    mental health

    15. Fuels Self-Love & Body Positivity

    Pilates isn’t about looking a certain way—it’s about feeling strong and empowered. You’re not punishing your body; you’re celebrating what it can do.

    And that shift? That’s life-changing.

    The Science-y Stuff:

    Studies indicate that Pilates enhances self-acceptance and body appreciation, reducing the pressure to achieve unrealistic body standards (Meikis, Wicker, & Donath, 2021).

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    16. Creates a Sense of Community

    Pilates isn’t just a workout—it’s a movement. Whether you join my 28-day Wall Pilates challenge, or connect with others in a class, you’re part of a supportive, uplifting community.

    And having that accountability and encouragement makes all the difference.

    The Science-y Stuff:

    Group-based Pilates classes foster a strong sense of support and community, which can improve motivation and mental well-being (Kim, Shim, & Han, 2019).

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Final Thought: Pilates = Your Mental Health Superpower

    So, here’s the bottom line—Pilates isn’t just exercise, it’s self-care in motion. It’s the key to better mental health, lower stress, and a stronger, more confident you.

    Whether you’re battling anxiety, feeling overwhelmed, or just looking for a way to shake off the day’s chaos, Pilates is there to recentre, recharge, and rebuild your strength from the inside out.

    And the best part? You don’t need fancy equipment, a gym membership, or even a lot of time.

    Pilates helps you tune into your body, quiet the mental noise, and embrace the small victories—like standing taller, sleeping better, and feeling calmer in everyday life.

    So, what are you waiting for? Roll out your mat, take a deep breath, and start moving. Your body, your mind, and your mental health will thank you for it.

    mental health benefits of pilates

  • Pilates

    How Pilates Transforms Your Core Strength

    Core Strength

    In the last post, we weighed the pros and cons of Pilates vs. yoga (Check that out here). If you’ve decided to stick with Pilates (great choice, by the way!), then you’re about to unlock its best-kept secret: core strength.

    Yep, those precise movements and controlled breathing are about to work wonders on your middle, giving you a strong, stable foundation for everything you do—whether that’s carrying shopping bags, sitting at your desk with better posture, or finally nailing that Pilates roll-up without wobbling.

    So, in this post, we’ll explore:

    • What core strength actually is (spoiler: it’s more than just abs).
    • How Pilates builds your core like a pro.
    • The real-life perks of a stronger core.
    • What results you can expect over time.

    Ready to feel the burn (and love it)? Let’s dive in.

    Table of Contents

    What is Core Strength?

    When we talk about the core, it’s not just about getting six-pack abs (although that’s a nice bonus). Your core is the powerhouse of your body, made up of multiple muscles that support your spine, stabilise your body, and keep you moving efficiently.

    Key core muscles include:

    • The rectus abdominis – The one responsible for that “six-pack” look.
    • The transverse abdominis – A deep core muscle that acts like a built-in corset, keeping everything tight and stable.
    • The obliques – The muscles that help with twisting and side-bending movements.
    • The erector spinae – These run along your spine and play a huge role in posture and back support.

    A strong core isn’t just for show—it improves balance, enhances posture, and reduces the risk of injury. Think of it as your body’s internal scaffolding, helping with everything from lifting groceries to smashing your Pilates workouts with ease.

    How Pilates Builds Core Strength

    Pilates doesn’t just target your core—it makes it the star of the show.

    • Deep Engagement: Each move focuses on activating your deep abdominal muscles.
    • Controlled Movements: No rushing here! The slow, deliberate pace ensures you’re working your core with precision.
    • Variety of Exercises: From classics like The Hundred to planks and pelvic curls, Pilates serves up plenty of core-centric challenges.
    woman in black tank top and black leggings lying on black floor

    Two core-focused exercises to try:

    1. The Hundred:
      • Lie on your back with legs in tabletop position.
      • Lift your head and shoulders, extend your arms, and pulse them up and down.
      • Inhale for 5 pulses, exhale for 5, repeating until you reach 100.
    2. Plank:
      • Get into a push-up position, hands under shoulders, body in a straight line.
      • Hold for 20–30 seconds, focusing on engaging your core.

    Pro Tip: Always think about pulling your belly button towards your spine. It’s the secret sauce for that deep burn.

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    Everyday Benefits of a Strong Core

    The benefits of a strong core go beyond your mat:

    1. Reduced Back Pain: Say goodbye to those nagging aches. A strong core supports your spine, taking pressure off your lower back.
    2. Better Posture: No more slouching! Pilates helps you stand taller and look more confident.
    3. Improved Balance: Whether you’re walking on uneven ground or trying wall Pilates exercises, a strong core keeps you steady.
    4. Functional Fitness: From bending to pick up your toddler to reaching for the top shelf, core strength makes daily tasks easier.

    Results You Can Expect Over Time

    Consistency is key, but here’s what you can look forward to:

    • Week 1–2 – Expect some wobbling—your muscles are waking up and figuring out how to activate properly.
    • Week 3–4 – You’ll notice better control during movements like roll-ups or planks, and daily activities may start to feel easier.
    • Month 2+ – Improved posture, reduced back pain, and a noticeable boost in core strength. You may even feel stronger in other workouts, too.
    • Long-Term – A rock-solid foundation that enhances everything from Pilates and strength training to simply moving better in everyday life.

    💡 Pro Tip: Track your progress by jotting down how your body feels after each session or taking occasional photos. The little wins add up fast!

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    Pilates transforms your core strength through mindful movement, controlled exercises, and consistent practice.

    It’s not just about looking good (though the results don’t hurt!); it’s about building a strong, stable body that supports you in every way—whether you’re flowing through a Pilates class, chasing after kids, or just sitting comfortably without aches and pains.

    So, keep showing up, keep engaging that core, and enjoy the journey.

    Your future self will thank you.

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    core strength

    Studies

    • Core stability is essential for maintaining functional movement and preventing injury. Pilates is particularly effective in engaging deep core muscles, such as the transverse abdominis, which acts like a built-in corset to stabilise the spine (Joyce & Kotler, 2017).
    • Pilates exercises improve core activation and strength, particularly benefiting those with musculoskeletal conditions (Cuddy & Gaskell, 2019).
    • Research shows that Pilates helps improve core muscle activation and supports spinal stability. It is particularly effective in engaging abdominal and back muscles through controlled movements (Franks, Thwaites, & Morris, 2023).
    • A 12-week Pilates intervention led to improvements in core stability, though effects on flexibility and body composition were limited (Pumpa et al., 2015).
    • Reduced Back Pain: Studies indicate that Pilates is effective in reducing chronic low back pain by strengthening core muscles and improving postural control (Franks, Thwaites, & Morris, 2023).
    • Better Posture: Pilates training has been linked to improved postural control and stability, particularly in older adults, making it a great addition to fitness routines (Smith & Smith, 2005).
    • Improved Balance: Pilates-based training enhances core stability and balance, making everyday activities easier and reducing fall risk (Thakkar et al., 2021).
    • Short-Term Gains: A four-week Pilates programme improved core strength and flexibility, even though body composition remained unchanged (Raghavendra, 2018).
    • Long-Term Benefits: Regular Pilates practice leads to significant improvements in core muscle strength, postural stability, and movement control, particularly in populations such as dancers and athletes (Wang, 2023).
  • Wellbeing

    Create Your Own Dopamine Menu: A Guide to Boosting Your Mood

    dopamine menu

    If you’re not already embracing the power of a dopamine menu, you’re seriously missing out. I mean, who doesn’t want a mood-boosting, energy-charged menu that’s as satisfying as a chocolate bar after a rough day, right?

    So, grab your journal, get comfy, and let’s sort you out with some dopamine menu ideas that’ll leave you feeling on top of the world.

    Here’s the thing: your dopamine levels are like your body’s own little cheerleaders. The right activities can give you that nice, happy high, but it’s not all about chugging coffee or scrolling through cat memes (although, we’ll get to that!).

    This menu idea is all about combining high dopamine activities with a touch of intentional wellness, dopamine boosting activities, and just the right dose of chill.

    So, without further ado, here’s your dopamine menu – guaranteed to keep your energy levels up, your mindset in check, and your mood brighter than your grandma’s best china.

    Table of Contents

    What Exactly is a Dopamine Menu?

    A dopamine menu is a list of activities designed to give your brain a quick boost of happiness and motivation. Think of it like a menu at a café – different options for different moods.

    When you’re feeling sluggish or unmotivated, you can pick something off the menu to instantly lift your spirits.

    It works by tapping into your brain’s natural reward system. Dopamine is that “feel-good” chemical released when you do something rewarding – like ticking something off your to-do list or enjoying a treat.

    woman in white robe holding white ceramic mug

    By curating your own dopamine menu, you’re giving yourself quick ways to boost your mood throughout the day.

    Here’s how it breaks down:

    • Appetizers: Quick dopamine kicks that give you an instant mood boost. These are easy activities you can do in a flash when you need a pick-me-up.
    • Entrees: Longer, more engaging activities that take a bit more time and focus. These leave you feeling accomplished and satisfied after putting in some effort.
    • Sides: Smaller tasks that complement your main activities. They enhance what you’re already doing, giving you that extra joy or support along the way.
    • Desserts: Easy pursuits that lead to rapid gratification. These are indulgent, feel-good activities that require little effort but give you an instant hit of happiness.
    • Specials: Rare, time-consuming ventures that often need some planning. These are bigger treats or goals that take more effort to prepare but are totally worth it when you get there.

    If you’re juggling ADHD and weight loss, you know it can be tricky to stay on track. But don’t worry, there are specific ways to increase dopamine to make your weight loss journey a bit smoother. Check out my post on how to boost dopamine for better focus and results!

    Check it out here!

    You choose what works best for you, it’s all about making your routine more enjoyable and giving yourself those little bursts of joy to stay motivated.

    Appetizers: Quick Hits to Kickstart Your Day

    Let’s kick things off with some dopamine activities that are quick, easy, and will get you feeling on top of the world before you’ve even finished your morning coffee.

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    These are the activities you can do in a flash – and trust me, you’ll feel the shift immediately.

    1. Stretch it out, babe – A couple of minutes of stretching or light yoga can boost your mood in an instant. It’s the dopamine menu version of a wake-up shot.
    2. Blast your favourite tune – You know the one. The song that makes you feel like you could conquer the world? Blast it.
    3. Laugh it off – Yes, you can watch a funny video or scroll through memes first thing in the morning. Laughter’s a quick fix for a happy high – no shame in it!

    Pro Tip: Want to make this part of your dopamine aesthetic? Try setting up a “dopamine design” in your Dopamine Menu Bullet Journal.

    Add a daily checklist of these quick hits to make it a ritual, and you’ll always have something ready when you need that mood boost.

    Mornings can feel like a struggle when you’re dealing with low dopamine. But creating a routine that works with your brain can make all the difference. If you’re tired of starting the day in a fog, try these simple adjustments to boost your dopamine and get your brain firing right from the start.

    Check it out here!

    Entrees: The Big Stuff (That Takes a Little More Effort)

    Alright, so we’ve got the quick dopamine hits, now let’s get into the dopamine menu entrees – the longer, more immersive activities that require a bit more time, but they’re so worth it.

    These ones will make you feel like you’ve actually accomplished something – and who doesn’t love that?

    1. Get your body moving – Whether it’s a full workout, a walk in the park, or a little dance-off in your kitchen, dopamine boosting activities are what your body craves. Moving releases all sorts of feel-good vibes that’ll keep you energised for hours.
    2. Creative bliss – Dive into a passion project! Start painting, writing, knitting, or whatever floats your boat. Creative activities are high dopamine activities because they engage your mind and soul – you’re basically feeding your spirit here, and trust me, it’s delicious.
    3. Get your wellness rituals going – Maybe it’s a skincare routine, a luxurious bath, or meal prepping for the week. The key here is to turn these tasks into healthy dopamine activities that leave you feeling calm and in control. Bonus points if you can keep it aesthetically pleasing – we’re talking dopamine menu aesthetic here, folks!

    📌 Pin this for later! ⬇

    Sides: Complementing Tasks That Add That Extra Zing

    Here’s the deal: some things are just better when paired with other things. Like chips with a sandwich or wine with cheese. Well, guess what? The same goes for your dopamine menu.

    1. Journal it out – Grab that dopamine journal and let your thoughts flow. Write about what you’re grateful for, your goals, or just vent about that pesky person who cut in front of you in the queue. It’s about feeling your emotions and letting them go.
    2. Mindful breathing or meditation – Take a few minutes to slow down and centre yourself. Breathing exercises or a bit of guided meditation are the perfect dopamine ideas to complement the more active parts of your day. Trust me, your body and mind will thank you for it.

    Pro Tip: Throw these in your dopamine menu morning routine for an easy win! You’ll start your day feeling balanced and zen, ready to tackle whatever comes your way.

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    Desserts: Quick Gratification for That Instant Hit

    Let’s talk about those little indulgences that give you a hit of happiness. Activities that don’t require much effort but provide rapid gratification. It’s all about enjoying the simple pleasures.

    1. Treat yourself – Yes, I’m talking about indulging in your favourite snack or dessert. It doesn’t need to be a full-blown cheat day, just a little something that gives you that rush of joy. A piece of chocolate? A handful of berries? Go on, enjoy it!
    2. Watch a feel-good movie or episode – Need to wind down? Put on your favourite comfort TV show and just switch off for a while. Sometimes, we all need a little escape, and that’s perfectly fine.
    dopamine menu

    If you’re ready to really level up your mood and energy, why not take on a dopamine challenge? This 30-day dopamine boost challenge is the perfect way to kickstart those happy hormones and see some serious changes in how you feel. Let’s dive into the challenge and get that positivity flowing!

    Check it out here!

    Specials: The Big Guns That Take Time and Planning

    Now, here’s where things get a bit fancy. Specials are the rare activities that take a bit more time and effort, but when you get them right, they’re absolutely worth it.

    1. Holiday planning – Yes, I know it sounds like a lot of effort, but planning your next getaway or holiday can be a major dopamine menu win. The excitement, the anticipation, the possibilities – it’s the perfect way to fuel your 2025 mindset and work towards a long-term goal.
    2. Big personal project – Dreaming of writing a book, starting a blog, or launching your own side hustle? Well, now’s the time to take action. Set a plan in motion, even if it’s just the first small step. Dopamine ideas that lead to big rewards down the road are the best kind.

    Follow me on Pinterest! 📌

    Conclusion: Make Your Dopamine Menu Your Own

    So, there you have it. A full, balanced dopamine menu that’ll keep you feeling on top of the world.

    Whether you’re snacking on quick hits or diving into more fulfilling activities, you’ve got everything you need to keep your energy high and your mood lifted.

    It’s time to start adding these dopamine menu items to your daily routine. Grab your journal, jot down your goals, and start making your life feel like one big celebration.

    And remember, it’s not about perfection – it’s about showing up, doing the work, and treating yourself along the way. Because you deserve it.

    Now go ahead, get that dopamine boost, and make today yours!

    📌 Pin this for later! ⬇

  • Nutrition

    Top 7 Superfoods to Boost Metabolism and Burn Fat Fast

    Boost Metabolism

    Let’s face it—most of us dream of a way to boost metabolism to help with energy, fat burning, and maybe even tackling that stubborn belly pooch.

    The good news?

    You don’t need extreme diets or magic pills. The secret to a metabolic reset lies in metabolism boosting foods, especially when combined with smart movement and meal planning.

    In this post, we’ll cover:

    • How to boost your metabolism with the right meals and food combinations.
    • The science behind fat burning foods and how they help curb cravings.
    • A list of the top metabolism boosting superfoods for women.
    • Easy tips to create metabolism boosting recipes you’ll love.
    • A game-changing tool to personalise your approach (hint: it’s like having a coach in your pocket).
    Table of Contents

    How to Kick-Start Your Metabolism (and Why Muscle Matters)

    Metabolism isn’t just about burning calories; it’s how your body turns food into energy. Your Total Daily Energy Expenditure (TDEE) is made up of three parts:

    1. Basal Metabolic Rate (BMR): The calories your body burns at rest (keeping your heart pumping, brain ticking, and lungs breathing).
    2. Thermic Effect of Food (TEF): Calories burned digesting meals. Protein-packed foods have the highest thermic effect, making them top-notch metabolism foods.
    3. Activity Thermogenesis: Calories burned through movement, from workouts to fidgeting.

    If you want to speed up metabolism, focus on building muscle, and incorporating metabolic boosting foods into your meals.

    The Top 7 Superfoods for Metabolism and Fat Burning

    Here’s the truth: while no food will magically melt away fat or permanently rev your metabolism, certain metabolism boosting foods can give your calorie burn a temporary lift.

    They work by enhancing digestion (hello, thermic effect of food) or providing nutrients that support overall metabolic health.

    Think of them as a small but mighty team helping you tackle fat burning and energy efficiency.

    Here’s the ultimate list of superfoods for metabolism that support fat burning and keep your body running like a well-oiled machine:

    salad on bowl

    1. Green Tea

    A powerhouse among drinks to boost metabolism, green tea is packed with catechins and caffeine, which enhance fat oxidation and calorie burning.

    • Why It Works: A meta-analysis in Obesity Reviews found green tea increases energy expenditure by about 4%.
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    2. Chilli Peppers

    These fiery gems contain capsaicin, a compound that raises body temperature and temporarily increases calorie burn.

    • Why It Works: Studies show capsaicin can burn an extra 50 calories a day and help reduce appetite.
    • How to Use It: Sprinkle chilli flakes on roasted veggies or add to any of your favourite meals.

    3. Protein-Rich Foods (Like Eggs)

    Protein is the ultimate metabolism booster, with the highest thermic effect of any macronutrient. It’s essential for muscle building and maintaining a high metabolism.

    • Why It Works: Protein increases TEF by 15–30%, compared to 5–10% for carbs.
    • Meal Idea: Start your day with an omelette loaded with spinach and chilli for a double metabolic boost.

    📌 Pin this for later! ⬇

    boost metabolism

    4. Ginger

    Ginger isn’t just for tea—it’s a digestion hero and a fantastic way to kick start metabolism.

    • Why It Works: Research in Metabolism found ginger enhances thermogenesis and helps curb cravings.
    • Boost Recipes Idea: Add fresh ginger to smoothies or try a warm ginger and lemon drink.

    5. Oats

    Oats are a slow-burning carb that stabilises blood sugar and fuels your metabolism for hours.

    • Why It Works: The soluble fibre in oats supports metabolic health and insulin sensitivity.
    • Metabolism Boosting Recipes Idea: Make overnight oats with berries and a dollop of Greek yoghurt.
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    02/27/2025 10:20 am GMT

    6. Spinach (and Other Leafy Greens)

    Leafy greens like spinach are rich in magnesium and iron, essential for energy production and overall metabolic health.

    • Why It Works: Low iron levels can slow metabolism, making greens a great addition to any metabolic diet meal plan.
    • Svelte Recipes Idea: Blend spinach into a smoothie or toss it into a stir-fry.

    7. Berries

    Berries are low-calorie, high-fibre, and loaded with antioxidants that support fat metabolism and combat oxidative stress.

    • Why It Works: Polyphenols in berries help regulate fat metabolism, according to Advances in Nutrition.
    • How to Use Them: Add berries to oatmeal, yoghurt, or healthy dessert recipes.

    How to Incorporate These Foods Into Your Day

    Here’s a quick loss weight meal plan to help you include these superfoods to boost metabolism:

    • Breakfast: Porridge with berries and green tea.
    • Snack: A boiled egg with chilli flakes.
    • Lunch: A spinach and chicken salad with ginger dressing.
    • Dinner: A spicy chilli stir-fry with lean protein.

    Pair these meals with strength training to build muscle and maximise your calorie burn at rest.

    Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

    Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!

    Follow me on Pinterest! 📌

    Final Thoughts: Fuel Your Body, Burn Fat Fast

    To boost metabolism isn’t about quick fixes—it’s about building habits that last.

    By including these metabolism boosting foods and drinks in your diet, you’ll naturally support fat burning, energy, and metabolic health.

    Combine that with strength training and smart tools like Lumen, and you’ll be on your way to a stronger, healthier you.

    Now, go on and give these superfoods for metabolism a try—you’ve got this!

    📌 Pin this for later! ⬇

  • Nutrition

    8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    GLP-1 Medications

    So, you’re on GLP-1 medications—whether that’s Ozempic, Wegovy, or another semaglutide—and you’re smashing it! But then, bam: a dodgy stomach, bloating, or feeling like you’ve eaten a bowling ball. Sound familiar? That’s where knowing what NOT to eat comes in handy.

    Before we dive into it, here’s a quick confession: I haven’t taken GLP-1 medications myself. I lost 80lbs by adopting small, sustainable healthy habits that I could stick to long-term. But I’ve spent a lot of time researching GLP-1 medications to stay up to date with the latest weight loss techniques.

    Whether it’s a traditional approach or the latest science-backed methods, I’m all about helping you find what works for you.

    And here’s something I’ve learned along the way: no food is completely off-limits. Yep, you heard me! Life is too short to say “never” to your favourite treats.

    The key is moderation. If you fancy chips or a slice of cake now and then, go for it! Just keep it balanced, and you’ll be golden.

    This isn’t about restriction—it’s about learning what helps you thrive while avoiding those “ugh, why did I eat that?” moments.

    Table of Contents

    1. High-Fat, Greasy Foods: The Stomach Bombs

    Look, I love chips as much as the next person, but those deep-fried beauties can turn your GLP-1 journey into a greasy nightmare. High-fat, greasy foods are hard to digest, especially when medications like Ozempic slow your stomach emptying.

    The result? Nausea, bloating, and a whole lot of regret.

    Examples to dodge: Fried chicken, takeaway fish and chips, anything slathered in butter.

    Better options: Grilled salmon, roasted veggies with a drizzle of olive oil, or air-fried chips if you’re feeling fancy. These make fab additions to your GLP-1 diet meals!

    Pro Tip: If you’re craving a cheeky portion of chips, have a small one and enjoy every bite. It’s all about balance, not banishment!

    Looking for the best foods to stock up on? Check out The Ultimate GLP-1 Grocery List! Now, let’s talk about what to avoid for success.

    Check it out here!

    2. High-Sugar, Processed Foods: The Sneaky Saboteurs

    That cheeky slice of cake might seem harmless, but high-sugar foods can spike your blood sugar and leave you feeling knackered.

    GLP-1 meds already help balance your blood sugar, so piling on the sweets is like asking for a rollercoaster ride you didn’t queue for.

    Examples to dodge: Doughnuts, fizzy drinks, sugar-loaded cereals.

    Better options: Fresh berries with Greek yoghurt, or a homemade protein ball. Delicious and effective for your Wegovy diet.

    Pro Tip: If cake is calling your name, pair a smaller slice with some protein or healthy fats to keep your energy steady. Win-win!

    3. Carbonated Drinks: The Bloat Monsters

    Fancy a fizzy drink? Hold that thought. Carbonated beverages can leave you bloated and uncomfortable—especially when your GLP-1 meds already slow digestion.

    Bloating plus nausea? No thanks.

    Examples to dodge: Fizzy sodas, sparkling water (yes, even the posh ones).

    Better options: Still water with a splash of lemon or herbal teas. Hydration never tasted so good, eh?

    Pro Tip: Love a fizzy treat? Enjoy it sparingly and see how your body reacts—it might be worth it for a little sparkle in your day!

    Struggling to stay consistent? The right foods can help! Head over to 5 Foods to Keep You Full for satisfying options that support your goals.

    Check it out here!

    4. Large, Heavy Meals: The Overload

    We’ve all been there—a giant roast dinner that leaves you feeling like you need a lie-down. But here’s the thing: GLP-1 medications slow gastric emptying, so big meals can feel extra heavy.

    Portion control is your new best friend.

    Examples to dodge: Oversized pasta bowls, three-course meals that’d feed a small village.

    Better options: Stick to a “5 meals a day plan” with smaller portions, like grilled chicken and roasted veg for a semaglutide dinner idea. Keeps you full without the food coma!

    Pro Tip: Love a hearty meal? Split it up into smaller portions and savour it across the day. No deprivation, just clever planning.

    📌 Pin this for later! ⬇

    GLP-1 MEDICATIONS

    5. Spicy Foods: The Stomach Agitators

    As much as I love a spicy stir-fry, too much heat can irritate your stomach—especially if you’re already feeling a bit queasy on GLP-1s.

    Let’s save the spice for another time, shall we?

    Examples to dodge: Hot curries, chilli sauces, extra spicy snacks.

    Better options: Milder dishes like a ginger and turmeric chicken soup. Warm, comforting, and easy on the tummy—perfect for your GLP-1 lunch ideas.

    Pro Tip: Can’t resist a bit of spice? Keep it mild and build up slowly—your stomach will thank you.

    6. Alcohol: The Fun Sponge

    I know, I know—a cheeky glass of wine sounds lovely. But alcohol can mess with blood sugar levels and exacerbate dizziness or nausea.

    Not ideal when you’re trying to stick to an Ozempic meal plan.

    Examples to dodge: Wine, cocktails, beer.

    Better options: Mocktails! Try sparkling water with fresh lime and mint. Fancy and functional.

    Pro Tip: Want a drink? Opt for lower-alcohol options and savour it slowly. Cheers to moderation!

    Consistency starts from the inside out! A healthy gut can boost energy, focus, and overall wellness. Check out Happy Gut, Happy Life for easy gut-healing tips to support your journey.

    Check it out here!

    7. Artificial Sweeteners: The Belly Bloaters

    Sugar-free sounds great until your stomach starts gurgling like a washing machine.

    Artificial sweeteners can upset your gut, so proceed with caution.

    Examples to dodge: Diet sodas, sugar-free gum, and certain “low-calorie” snacks.

    Better options: Sweeten your GLP-1 meals naturally with a bit of honey or stevia. Easy peasy!

    Pro Tip: Craving a sugar-free treat? Try it out and see how your body reacts—your gut will tell you if it’s a no-go.

    8. Refined Carbs: The Energy Vampires

    White bread, pastries, and plain pasta are sneaky little devils. They give you a quick energy hit but leave you ravenous soon after—exactly what your GLP-1 meds are trying to avoid.

    Examples to dodge: White toast, croissants, and instant noodles.

    Better options: Whole grains like quinoa or brown rice, paired with lean protein. Perfect for low-GI meal prep that fuels your day!

    Pro Tip: Love white bread? Pair it with protein or swap it out for sourdough—it’s a happy medium that’s kinder to your energy levels.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Follow me on Pinterest! 📌

    Want better results from your GLP-1 meds?

    Then you need more than just the injection. The GLP-1 Success Blueprint Bundle is your no-fluff digital sidekick for losing weight, feeling amazing, and actually staying consistent.

    Inside, you’ll get a full guide, two mini books, cheat sheets, and trackers to help you:

    • Eat enough protein (without living on shakes)
    • Tackle side effects without losing your mind
    • Stay consistent when motivation vanishes
    • Keep the weight off long-term – even after meds
    • Actually understand what your body needs

    Tap here to learn more and grab your bundle

    Final Thoughts

    At the end of the day, no food is completely off-limits. Life is about enjoying your meals while on Wegovy, Ozempic, or any GLP-1 medication—not living in fear of your favourite treats.

    With a bit of moderation and clever swaps, you can still enjoy all the foods you love while staying on track.

    So go on, enjoy those GLP-1-friendly meals, experiment with recipes for Wegovy or Ozempic diets, and make choices that make you feel amazing.

    You’re doing brilliantly—and I’m cheering you on every step of the way!

    📌 Next up: Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them – How to handle common side effects like nausea, constipation, fatigue, etc.

    📌 Pin this for later! ⬇

    GLP-1 MEDICATIONS
  • Wellbeing

    Rise and Shine: 19 Peaceful Habits for a Calm Start to Your Day

    Let’s be honest—mornings can be an absolute nightmare. You wake up groggy, the alarm feels like it’s screamed at you, and before you know it, you’re knee-deep in chaos with no time for any peaceful habits. Sound familiar? Don’t worry, you’re not alone.

    But here’s the thing—how you spend those first few hours sets the tone for your entire day. Want to feel like you’ve got your life together (even if you don’t)?

    Let’s chat about creating a calming morning routine that’ll have you starting your day fresh, focused, and fabulous.

    By the time you’re done with these 19 peaceful habits, you’ll not only wake up happy, but you’ll be mastering some serious positive lifestyle changes. No toxic habits allowed here.

    Ready? Let’s crack on.

    Table of Contents

    Calm Your Mind

    1. Meditate or Breathe (Like You Actually Mean It)

    Before you reach for your phone, try this: sit up, close your eyes, and take a few deep breaths. Feel the calm wash over you. Five minutes. That’s all it takes to clear the morning fog and train your mind to be positive.

    2. Gratitude Journaling

    Grab a notebook and scribble down three things you’re grateful for. No pressure for big stuff—your coffee counts. It’s all about shifting your mindset. Daily journal prompts can really help with this one.

    3. Morning Affirmations

    Repeat after me: “I am a total legend.” Okay, maybe not that exactly, but affirmations like “Today is a good day to crush my goals” or “I deserve to feel calm and happy” will do the trick.

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    02/27/2025 11:08 am GMT

    4. Read or Listen to Something Inspiring

    Whether it’s a few pages of a yoga blog or an audiobook on positive daily habits, this is your time to soak up some good vibes. Forget doom-scrolling; it’s all about fuelling your brain with positivity.

    5. Visualise Your Day

    Take a minute to picture how you want your day to go. Feeling fresh, smashing your goals, maybe even a cheeky win at work. This little trick helps you become a more positive person without even realising it.

    PEACEFUL HABITS

    Energise Your Body

    6. Gentle Stretching

    Look, you don’t have to be a yoga guru to enjoy a good stretch. A few simple moves to wake up your muscles and loosen your joints will do wonders. You’ll feel like you’ve had a mini spa day—no lie.

    7. Yoga or Light Exercise

    Speaking of yoga, even 10 minutes of a quick flow can work magic on your energy levels. Prefer something else? A brisk walk will do the job. It’s all about good healthy habits for your body.

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    Since having my baby, my lower back hasn't been the same, and doing Pilates on a hard surface is a no-go. This mat is super thick (like, clouds for your knees and back), and it stays put, so I’m not slipping around mid-stretch.

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    02/27/2025 11:17 am GMT

    8. Hydrate Like a Boss

    Before you even think about caffeine, drink a big glass of water. Add a squeeze of lemon if you’re feeling fancy. Staying hydrated is one of those life-changing habits that feels small but makes a massive difference.

    9. Nourish Your Body

    Breakfast doesn’t have to be fancy, but it does need to be wholesome. Oats, yoghurt, fruit—keep it simple and satisfying. Mindful eating = a calming start to your day.

    10. Splash Cold Water on Your Face

    Sounds dramatic, but trust me, it works. Instant refresh. You’ll feel like you’ve got your life together, even if you’re still in your PJs.

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    peaceful habits

    Feed Your Soul

    11. Open a Window or Step Outside

    Fresh air and sunlight? Absolute game-changers. Even if it’s a quick moment, it’ll lift your mood like nothing else. Plus, it’s a subtle way to practise self-love in your morning routine.

    12. Embrace the Silence

    Turn off the noise—no music, no podcasts, no distractions. Just you and the quiet. It’s weirdly soothing and exactly what you need to centre yourself.

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    02/27/2025 11:16 am GMT

    13. Reflect in Your Journal

    Write down what’s on your mind. It can be anything—dreams, worries, or just a to-do list. This is your time to declutter your brain.

    14. Listen to Nature Sounds or Soft Music

    Set the mood with a calming playlist or ambient sounds. Ocean waves, chirping birds—whatever makes you feel zen.

    white ceramic cup with green plant on green book

    Stay Grounded

    15. Set a Key Intention for the Day

    Pick one thing you really want to achieve. Just one. It keeps you focused and stops the overwhelm.

    16. Plan Your To-Do List

    Jot down 3-5 priorities. Keep it realistic, not a never-ending scroll of impossible tasks. This habit is a total sanity-saver.

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    02/27/2025 11:14 am GMT

    17. Tidy Up Your Space

    A quick five-minute tidy in the morning can make all the difference. A clutter-free space = a clutter-free mind.

    18. Keep Your Phone Off (For Now)

    Seriously, ditch the screens for the first hour. Replace scrolling with simple peaceful habits like journaling, stretching, or sipping tea.

    19. Create a Morning Ritual Around Your Drink

    Speaking of tea (or coffee), make this a mindful moment. Sip slowly, breathe deeply, and just be. It’s a self-care morning routine in itself.

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    Conclusion

    There you have it—19 peaceful habits to build your perfect morning routine.

    You don’t need to do them all (you’re not superhuman!), but picking a few and sticking to them can totally upgrade your life. Check out my next post on creating a morning routine based on your mood here.

    Start small, stay consistent, and watch your mornings transform from chaos to calm. Remember, it’s not about perfection—it’s about progress.

    So, here’s to positive changes, fresh starts, and mornings that make you feel unstoppable. You’ve got this!

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    peaceful habits
  • Wellbeing

    Wake Up for You: 5 Calming Morning Routines to Match Your Mood

    Let’s face it, not all mornings are created equal, and so not all calming morning routines will work for you. Some days, you wake up feeling ready to conquer the world; other days, you’d rather crawl back under the duvet and pretend life doesn’t exist.

    We’ve all been there, haven’t we?

    So, here’s the deal: your morning routine doesn’t have to be the same every day. Tailoring it to how you feel can make a world of difference.

    Whether you’re burnt out, stressed, or just feeling meh, I’ve got you covered with calming morning routines designed to match your mood. Ready to dive in?

    Table of Contents

    For When You’re Burnt Out

    You’ve been running on empty, and it’s time to refuel. This relaxing morning routine is all about keeping things simple and nourishing your soul.

    Routine:

    1. Wake up slowly – Set a gentle alarm or let natural light wake you up if possible.
    2. Drink a glass of water – Hydrate before you caffeinate.
    3. Stretch in bed – No need to get up just yet; a few lazy stretches will do.
    4. Listen to nature sounds or soft music – Create a peaceful atmosphere to ease into your day.
    5. Write one thing you’re grateful for – Keep it short and sweet to lift your mood.
    6. Enjoy a nourishing breakfast – Think porridge with honey or avocado toast. Something comforting but light.
    7. Keep screens off for the first hour – Let your mind rest from all the noise.

    Pro Tip: Burnout thrives on overdoing it. Keep your routine slow and gentle—this is your time to recharge.

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    02/27/2025 11:08 am GMT

    For When You’re Feeling Stressed

    Stress can hit like a ton of bricks, but you can take control. This peaceful morning routine is designed to calm your racing thoughts and set a positive tone for the day.

    Routine:

    1. Do 5 minutes of deep breathing – Inhale for four counts, hold for four, exhale for four.
    2. Write a quick to-do list – Focus on 3-5 priorities to reduce overwhelm.
    3. Move your body – A brisk walk, a gentle yoga flow, or even dancing to your favourite tune. Shake that stress off!
    4. Drink herbal tea – Chamomile or peppermint are great options to calm your nerves.
    5. Read a positive affirmation – Something like, “I am capable of handling whatever comes my way today.”
    6. Tidy your space – A 5-minute declutter can help clear your mind, too.

    Pro Tip: When you’re stressed, the key is to focus on simple habits that ground you, rather than trying to do everything at once.

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    calming morning routines

    For When You’re Feeling Low

    Some mornings feel heavier than others, and that’s okay. This self-love morning routine is all about lifting your spirits with kindness and care.

    Routine:

    1. Play your favourite song – Something upbeat to get you smiling (even if it’s just a little).
    2. Wrap up in a cosy blanket – Stay warm and comfy while you ease into your day.
    3. Journal your feelings – No pressure, just let it all out. Sometimes, writing it down helps lighten the load.
    4. Have a comforting drink – Hot chocolate, herbal tea, or your favourite coffee—make it a little ritual.
    5. Step outside for fresh air – Even if it’s just opening a window. Let the outside world remind you it’s still there.
    6. Repeat an affirmation – “I am worthy of love and kindness.” Say it as many times as you need. (Check this post out for some self-love affirmations to go with these calming morning routines).
    7. Eat something nourishing – Think scrambled eggs, toast, or a banana—something easy and satisfying.

    Pro Tip: On low days, it’s not about doing loads. Even the smallest step forward counts as a win.

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    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:16 am GMT

    For When You’re Feeling Energised

    On those rare mornings when you wake up ready to conquer the world, you need a routine that matches your vibe. Let’s make the most of it!

    Routine:

    1. Drink water immediately – Start as you mean to go on—hydrated and ready to slay.
    2. Do 10-15 minutes of exercise – A quick workout, yoga, or even a dance party in your kitchen.
    3. Write down your goals for the day – Get clear on what you want to achieve.
    4. Eat a balanced breakfast – Protein, carbs, and healthy fats. You’re fuelling greatness, babe!
    5. Practise mindfulness – A quick meditation or a gratitude journal to keep you grounded.
    6. Tidy your workspace – Clear space = clear mind = total productivity queen.

    Pro Tip: Feeling energised? Use it wisely! Prioritise your goals and channel that energy into something meaningful.

    person lifting hand

    For When You’re Feeling Indecisive

    You wake up not knowing how you feel—just meh. This easy morning routine keeps it simple, so you don’t waste energy deciding what to do.

    Routine:

    1. Start with water – Easy, effective, and no thinking required.
    2. Stretch or do a light yoga flow – Move without overthinking it.
    3. Write a brain dump – Get all the random thoughts out of your head and onto paper.
    4. Eat a quick breakfast – Keep it simple: toast, yoghurt, or fruit.
    5. Pick one focus for the day – Decide on one thing and roll with it.

    Pro Tip: When in doubt, keep it minimal. The less you have to think, the more energy you save for the rest of the day.

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    Conclusion

    No matter how you’re feeling when you wake up, there’s a morning routine idea to help you reset and take control.

    Whether you’re burnt out, stressed, low, or energised, the key is to listen to your body and adjust accordingly.

    Building positive daily habits like these can make mornings something you look forward to rather than dread.

    So go on, give one of these calming morning routines a try and see how much calmer, fresher, and more positive your days become.

    You’ve got this, —your mornings (and your life) are about to get a serious upgrade.

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    calming morning routines
  • Pilates

    10 Easy Pilates Poses for Beginners to Master Today

    pilates poses

    OK, now that you’re avoiding the classic beginner mistakes (like skipping warm-ups or holding your breath—discussed in this post), it’s time to take things up a notch. Pilates is all about mindful movement, and mastering a few foundational poses can set the stage for long-term success.

    In this post, I’ll guide you through 10 beginner-friendly poses that you can practice today. These moves will build your strength, improve flexibility, and leave you feeling like the star of your own Pilates workout routine.

    Let’s get cracking, shall we?

    Table of Contents

    Pose 1: The Hundred

    What it does: Warms up your body, boosts circulation, and engages your core.
    How to do it:

    1. Lie on your back with your legs in a tabletop position (knees bent at 90 degrees).
    2. Lift your head, shoulders, and arms slightly off the mat.
    3. Extend your arms alongside your body and pulse them up and down.
    4. Inhale for 5 pulses, then exhale for 5 pulses. Repeat 10 times (hence “The Hundred”).
      Modification: Keep your head on the mat if your neck feels strained.
      Pro Tip: Focus on small, controlled movements for maximum benefit.

    Pose 2: Roll-Up

    What it does: Strengthens your core and improves spinal flexibility.
    How to do it:

    1. Lie flat on your back with your legs straight and arms extended overhead.
    2. Slowly lift your arms, head, and torso, reaching forward towards your toes.
    3. Roll back down with control, one vertebra at a time.
      Modification: Bend your knees slightly if your hamstrings feel tight.
      Pro Tip: Imagine peeling your spine off the mat like a sticker for a smooth movement.

    Pose 3: Single-Leg Stretch

    What it does: Strengthens your abs and promotes coordination.
    How to do it:

    1. Lie on your back and bring both knees to your chest.
    2. Lift your head, neck, and shoulders off the mat.
    3. Extend one leg at a time, alternating, while holding the other knee.
      Modification: Keep your head on the mat if your neck feels strained.
      Pro Tip: Engage your core to keep your lower back pressed into the mat.

    Pose 4: Plank

    What it does: Builds core strength and improves stability.
    How to do it:

    1. Start in a push-up position with your hands under your shoulders.
    2. Keep your body in a straight line from head to heels.
    3. Hold for 20–30 seconds, gradually increasing over time.
      Modification: Drop to your knees for a half-plank.
      Pro Tip: Keep your neck neutral—don’t let your head droop or crane forward.

    Pose 5: Pelvic Curl

    What it does: Strengthens your glutes and hamstrings while mobilising your spine.
    How to do it:

    1. Lie on your back with knees bent and feet flat on the mat.
    2. Lift your hips towards the ceiling, one vertebra at a time.
    3. Pause at the top, then slowly lower back down.
      Modification: Place a pillow under your back for extra support.
      Pro Tip: Press evenly through your feet to keep the movement balanced.

    Pose 6: Spine Stretch Forward

    What it does: Improves posture and stretches the spine and hamstrings.
    How to do it:

    1. Sit tall with your legs extended and slightly wider than hip-width apart.
    2. Extend your arms forward at shoulder height.
    3. Exhale as you reach forward, rounding your spine.
    4. Inhale to return to an upright position.
      Modification: Bend your knees slightly if your hamstrings are tight.
      Pro Tip: Imagine stretching over a beach ball to keep the movement fluid.

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    PILATES POSES

    Pose 7: Side-Lying Leg Lifts

    What it does: Tones your hips and thighs while improving balance.
    How to do it:

    1. Lie on one side with legs stacked and head resting on your arm.
    2. Lift your top leg towards the ceiling, then lower it back down.
      Modification: Bend your bottom leg for extra stability.
      Pro Tip: Keep your core engaged to avoid wobbling.

    Pose 8: Cat-Cow Stretch

    What it does: Warms up the spine and improves flexibility.
    How to do it:

    1. Start on all fours with wrists under shoulders and knees under hips.
    2. Inhale as you arch your back (Cow Pose).
    3. Exhale as you round your back (Cat Pose).
      Modification: Place a towel under your knees for added comfort.
      Pro Tip: Move slowly, syncing your breath with the motion.

    Pose 9: Child’s Pose

    What it does: Stretches the lower back and promotes relaxation.
    How to do it:

    1. Kneel on the mat with your big toes touching and knees apart.
    2. Sit back on your heels and extend your arms forward, lowering your torso.
      Modification: Place a pillow under your hips if sitting back is uncomfortable.
      Pro Tip: Use this as a rest position whenever you need during your workout.

    Pose 10: Swan Prep

    What it does: Strengthens your lower back and promotes spinal mobility.
    How to do it:

    1. Lie on your stomach with your hands under your shoulders.
    2. Lift your chest slightly off the mat, keeping your elbows bent.
    3. Lower back down with control.
      Modification: Keep your chest lower if you feel strain in your back.
      Pro Tip: Imagine lengthening your spine as you lift.

    Beginner Pilates Workout (20–30 Minutes)

    Here’s an example beginner-friendly workout using all of those Pilates poses. It’s designed to flow smoothly, helping you build strength and flexibility while keeping things accessible:

    Warm-Up (5 minutes)

    • Cat-Cow Stretch: 5 full breaths (inhale into Cow, exhale into Cat).
    • Child’s Pose: Hold for 30 seconds, focusing on deep breathing.

    Core Activation (5 minutes)

    • The Hundred: Perform 10 sets of pulses (inhale for 5, exhale for 5).
      (Modification: Keep your head on the mat if needed.)
    • Roll-Up: 5 slow and controlled repetitions.
      (Modification: Bend your knees slightly if hamstrings are tight.)

    Strength and Stability (10 minutes)

    • Single-Leg Stretch: 10 reps per leg (slow and controlled).
      (Modification: Keep your head on the mat to avoid neck strain.)
    • Plank: Hold for 20–30 seconds.
      (Modification: Drop to knees if needed.)
    • Pelvic Curl: 8–10 reps, lifting hips slowly and lowering with control.

    Flexibility and Mobility (5–7 minutes)

    • Spine Stretch Forward: 5 reps, moving slowly to stretch the hamstrings and spine.
      (Modification: Bend your knees slightly.)
    • Swan Prep: 5–8 reps, lifting your chest gently and lowering with control.
      (Modification: Keep the lift small to avoid strain.)
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    Retrospec Solana Yoga Mat 1" Thick - Rose
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    Since having my baby, my lower back hasn't been the same, and doing Pilates on a hard surface is a no-go. This mat is super thick (like, clouds for your knees and back), and it stays put, so I’m not slipping around mid-stretch.

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:17 am GMT

    Finisher (3 minutes)

    • Side-Lying Leg Lifts: 10 reps per side, focusing on slow and steady movements.
      (Modification: Bend your bottom leg for support.)

    Cool-Down (2–3 minutes)

    • Child’s Pose: Hold for 30 seconds, focusing on your breath.
    • Cat-Cow Stretch: 3–5 slow cycles to release tension.

    Pro Tip: Move with intention— All Pilates poses are about mindful, controlled movements. Focus on your breath and form for maximum benefit!

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    And there you have it—a complete Pilates poses perfect for beginners! By combining these foundational poses into a simple routine, you’ll not only strengthen your core but also improve your flexibility, posture, and overall body awareness.

    Pilates isn’t just about physical movement; it’s about connecting your breath, mind, and body to feel more aligned and in control.

    Whether you’re squeezing this in before a busy day or winding down in the evening, these poses lay the groundwork for a solid Pilates practice.

    The best part? You can adjust the intensity, pace, or duration as you progress, making this workout grow with you.

    Remember, consistency is key! Even a few minutes a day can make a big difference over time. So roll out your mat, breathe deeply, and enjoy the journey. You’ve got this!

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