joyful movement

  • Pilates

    How to Start Pilates at Home: A Beginner’s Guide

    pilates at home

    You’ve heard the buzz about Pilates—how it tones your body, improves your posture, and leaves you feeling as zen as a weekend yoga retreat. Maybe you’ve even caught a glimpse of those Wall Pilates before and after pictures and thought, “Could that be me?” Spoiler: yes, it absolutely could.

    Last time, we had a chat about what Pilates is good for, the basics, and why this low-impact workout at home is worth a go. (Missed it? Go have a peek here—it’s the perfect primer for getting started!)

    Now, whether you’re aiming for a Pilates body, starting on a 1-month glow-up challenge, or just looking for a way to move your body that feels good, you’re in the right place.

    So, in this post, I’ll discuss:

    • What you’ll need to start.
    • Setting up your space.
    • Beginner-friendly routines to try.
    • Tips to stay consistent (because Netflix will tempt you, but Pilates is worth it).

    Ready? Let’s roll up our sleeves (or should I say, roll out our mats?) and get you started on your first Pilates workout at home.

    Table of Contents

    What You’ll Need to Start

    First things first, you don’t need a fancy studio or top-tier gear. That’s the beauty of Pilates at home.

    • Mat: A simple exercise mat will do. Bonus points if it’s a nice thick one, because some of us have back problems!
    • Comfortable clothes: Think leggings and a snug top. Wondering what to wear to Pilates? Anything that lets you move freely and doesn’t ride up when you’re in those elegant Pilates poses.
    • Optional props: If you’re feeling fancy, grab a resistance band, small weights, or even a Pilates bar. These can level up your Pilates workout routine, but they’re not essentials for beginners.

    Setting Up Your Space

    Your Pilates space needs to be as zen as you are about to feel.

    1. Distraction-free zone: Choose a corner where you won’t be interrupted by kids, cats, or the latest cliffhanger on your favourite show.
    2. Lighting and ventilation: Natural light and fresh air are your best friends here. Open a window or pop on a soft lamp for that mindful movement vibe.
    3. Atmosphere: Make it cosy! A candle, a playlist, or even a quote from Joseph Pilates himself pinned to the wall can set the tone.

    Fancy trying wall Pilates exercises? Find a sturdy, clear wall and check out to level up your practice.

    Fancy trying wall Pilates exercises? Find a sturdy, clear wall and check out ‘Ultimate 4-Week Wall Pilates Challenge For Beginner’s‘ to level up your practice.

    Beginner-Friendly Pilates Routines

    Let’s get you moving! Here’s a beginner-friendly Pilates workout routine to ease you into the practice.

    These moves are simple, effective, and can be done in your cosy at-home setup. Pop on some soothing tunes and let’s go!

    1. The Roll-Up

    • What it does: Strengthens your core and improves flexibility in your spine.
    • How to do it:
      1. Lie flat on your back, legs straight and arms extended overhead, palms facing the ceiling.
      2. Engage your core, exhaling as you slowly lift your arms, head, and torso off the mat.
      3. Reach forward towards your toes, keeping your movements slow and controlled.
      4. Inhale as you roll back down to your starting position, one vertebra at a time.
      5. Repeat 8–10 times.

    Keep your movements steady and focus on using your abs rather than momentum.

    2. Wall Bridge

    • What it does: Activates your glutes, hamstrings, and core while improving pelvic stability.
    • How to do it:
      1. Lie on your back with your knees bent and your feet pressed against the wall at a 90-degree angle.
      2. Press through your heels and lift your hips towards the ceiling, engaging your glutes and core.
      3. Pause at the top, squeezing your glutes for 2–3 seconds.
      4. Lower your hips back to the mat with control.
      5. Repeat 8–12 times.

    Keep your upper back and shoulders relaxed on the mat for proper alignment.

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    3. Cat-Cow Stretch

    • What it does: Warms up your spine and promotes flexibility.
    • How to do it:
      1. Start on all fours, with your wrists aligned under your shoulders and knees under your hips.
      2. Inhale as you arch your back, lifting your tailbone and head towards the ceiling (Cow Pose).
      3. Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
      4. Alternate between Cat and Cow for 6–8 breaths.

    Pro Tip: Move slowly and sync your breath with each motion for a calming, mindful flow.

    4. The Hundred (Modified)

    • What it does: Boosts circulation and strengthens your abs.
    • How to do it:
      1. Lie on your back with your knees bent and feet flat on the mat.
      2. Lift your head, shoulders, and arms slightly off the ground, keeping your gaze towards your knees.
      3. Extend your arms alongside your body and pulse them up and down.
      4. Inhale for 5 pulses and exhale for 5 pulses, repeating 10 times (hence, “The Hundred”).

    If you feel any neck strain, keep your head resting on the mat.

    pilates at home

    5. Side-Lying Leg Lifts

    • What it does: Strengthens your hips and thighs while improving balance.
    • How to do it:
      1. Lie on one side with your legs stacked and your head resting on your arm.
      2. Lift your top leg towards the ceiling, keeping it straight and controlled.
      3. Lower it back down with control, keeping your core engaged.
      4. Repeat 10–12 times on each side.

    Don’t let your hips roll back or forward—imagine balancing a teacup on your hip for stability.

    6. Spine Stretch Forward

    • What it does: Improves posture and flexibility in your spine and hamstrings.
    • How to do it:
      1. Sit tall with your legs extended straight in front of you, slightly wider than hip-width apart.
      2. Extend your arms forward at shoulder height, palms facing down.
      3. Inhale to sit up even taller, then exhale as you stretch forward, reaching for your toes.
      4. Pause, then roll back up to your starting position.
      5. Repeat 6–8 times.

    Keep your movements smooth and focus on lengthening through your spine.

    Quick Routine Plan

    1. Warm-Up: Cat-Cow Stretch (6–8 breaths)
    2. Core Activation: The Roll-Up (8–10 reps)
    3. Glutes & Thighs: Wall Bridge (8–12 reps)
    4. Circulation Boost: The Hundred (10 cycles)
    5. Lower Body Strength: Side-Lying Leg Lifts (10–12 reps per side)
    6. Flexibility: Spine Stretch Forward (6–8 reps)

    This simple at-home Pilates workout is perfect for beginners and works as a foundation for progressing into more advanced moves.

    Stick with it, and you’ll start seeing those results—hello, Pilates body!

    Tips for Staying Consistent

    Consistency is the secret sauce to glowing Pilates results. Here’s how to stick with it:

    • Set a schedule: Pencil in your Pilates time like it’s a hot date with yourself.
    • Online guidance: Use apps or YouTube for free workout plans.
    • Track your progress: Keep a journal of your routines and reflect on how you feel after each session. Those Pilates workout benefits will keep you coming back.

    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

    See? Starting Pilates at home is as easy as pie. With minimal equipment, a bit of space, and a sprinkle of determination, you’ll be smashing those beginner Pilates exercises and feeling the glow-up in no time.

    And here’s the cherry on top: Starting is simple, but every beginner faces a few wobbles (literally and figuratively).

    In the next post, we’ll chat about the common pitfalls newbies face and how to dodge them like a pro.

    So, grab your mat, and let’s get cracking. Your future self (and your core) will thank you!

    📌 Pin this for later! ⬇

    Studies

    Pilates is effective for improving muscular and postural strength (Smartplay, 2007).

    It improves skeletal muscle mass, flexibility, balance, core strength, body awareness, and reduces negative affect even with low-frequency practice (Tolnai et al., 2016).

    Pilates enhances neuromotor fitness and balance in older adults, making it a suitable exercise modality for the elderly (Cancela et al., 2014).

    A 12-week Pilates program significantly improves abdominal endurance, hamstring flexibility, and upper-body muscular endurance (Kloubec, 2010).

    Pilates training improves dynamic balance and posture in healthy adults (Johnson et al., 2007).

    Practising Pilates enhances flexibility, strength, balance, and body awareness, benefiting both mental and physical health (Nae, 2015).

    A home-based Pilates program effectively improves core strength, muscular endurance, and posture (Donahoe-Fillmore et al., 2007).

    Pilates is effective for enhancing arm-trunk posture, core control, and stabilising the spine during movements (Emery et al., 2010).

    Pilates contributes to improved balance, trunk strength, and functional autonomy in the elderly population (Işık & Başar, 2021).

    Mat and Reformer Pilates improve balance, core stability, and quality of life in patients with multiple sclerosis (Bulguroglu et al., 2017).

  • Uncategorized

    Pilates 101: The Ultimate Workout to Transform Your Life

    pilates 101

    Have you ever wondered what the fuss is about Pilates? Is it some exclusive club for yoga lovers, ballerinas, and those fancy reformer machines? Think again! This is Pilates 101 – your ultimate guide to understanding what Pilates really is, why it’s more than just a trendy buzzword, and why it deserves a spot in your workout routine.

    Pilates is the ultimate all-rounder, designed for everyone—from absolute beginners to fitness fanatics.

    This low-impact powerhouse can reshape your body, clear your mind, and even boost your posture game. Whether you’re smashing a 1 month glow up challenge or reaping some fabulous Wall Pilates benefits, Pilates is here to work its magic.

    So, what’s all the fuss about? In this post, we’re diving into:

    • What Pilates is (and who’s Joseph Pilates, anyway?).
    • The amazing benefits you can expect.
    • Why Pilates should be your next workout obsession.
    Table of Contents

    Pilates 101: What is it?

    Let’s strip it back to basics. Pilates is a low-impact workout designed to strengthen your core, improve flexibility, and boost your overall fitness.

    Think of it as the perfect blend of yoga vibes, mindful movement and a killer workout. It’s about control, precision, and flow—no flailing limbs here!

    This workout style was dreamed up by Joseph Pilates (yep, a real guy) in the early 20th century. He called it Contrology—a fancy name for controlling your body, mind, and breath. Pilates focuses on a few key principles:

    a woman is doing exercises on a reformer machine
    • Control: Every movement is deliberate.
    • Precision: No shortcuts, just spot-on form.
    • Breath: You’ll use your breathing to power your poses.
    • Flow: Smooth, continuous movement (you’ll feel like a dancer, even if you’re all left feet).

    Pilates works wonders for everyone, regardless of age, fitness level, or flexibility.

    Benefits of Pilates

    If Pilates were a person, they’d be the overachiever of the fitness world. Let’s break it down:

    Physical Benefits

    • Core strength: Say goodbye to a weak middle—Pilates is all about that core challenge.
    • Flexibility: Get those hamstrings bending without wincing. Perfect for that 30 Day Stretch Challenge.
    • Posture: You’ll sit straighter than a ballet dancer after a few sessions.
    • Low impact: Ideal for women and anyone who wants results without punishing their joints (Benefits of Pilates for Women are legit).

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    Mental Benefits

    • Mindfulness: Pilates tunes you into your body like nothing else.
    • Stress reduction: A reformer workout will make you feel zen and fabulous.

    Why Try Pilates?

    Pilates isn’t just effective; it’s downright versatile. Whether you’re rocking Wall Yoga/Pilates, sweating it out, or diving into a 30 day Pilates workout routine, you can tailor it to your needs.

    • Accessibility: New to fitness? Try a beginner Pilates workout or some easy home workouts. Feeling advanced? Grab some weights for a Pilates with weights workout routine.
    • Convenience: Pilates can be done at home with minimal equipment, with the amount of Pillates workouts on YouTube, it’s never been easier.
    • Style Points: Whether you’re in a studio or doing at home Pilates workouts, you’ll look good doing it (what to wear to Pilates isn’t the most important thing, but can boost your confidence).

    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!

    Pilates 101: Conclusion

    If you’ve been waiting for a sign to try Pilates, this is it. It’s low-impact, high-reward, and suitable for everyone.

    Whether your fitness goal is to rock Pilates Reformer exercises, finally nail those Pilates moves, or lose weight with Pilates, this workout is the key to your physical and mental wellbeing.

    📌 Pin this for later! ⬇

    Pilates 101: Studies

    Pilates improves core strength, flexibility, body awareness, and reduces negative affect, even with once-a-week sessions (Tolnai et al., 2016).

    Enhances balance, including static and dynamic, aiding posture and fall prevention in older adults (Cancela et al., 2014).

    Boosts mental health, improving mood, sleep quality, and self-efficacy in college students (Caldwell et al., 2009).

    Reduces anxiety, depression, and fatigue while enhancing quality of life in young women after just six weeks (Akbaş & Ünver, 2018).

    Improves physical fitness and mental health in older adults, including strength, balance, and emotional state (Meikis et al., 2021).

  • Nutrition

    11 Ways to Incorporate Ancestral Nutrition Into Your Modern Lifestyle

    Let’s be honest: modern eating can be a bit of a mess. Breakfast? Usually a quick sugar rush in a wrapper. Dinner? Whatever you can fling in the microwave after a long day. The idea of a “meal plan” feels about as aesthetic as a soggy salad. But what if I told you that a few tweaks could have you eating foods that nourish your body, make your plate look Instagram-worthy, and leave you feeling more energised than a toddler at a soft play? Enter ancestral nutrition!

    Now, before you roll your eyes thinking I’m about to tell you to live on bone broth and berries, let’s clear the air: I don’t believe in restrictions.

    Life’s too short to say no to pizza night or that cheeky slice of cake. That’s where the 80/20 approach comes in—80% nourishing family meals and whole eating, 20% living your best life with chocolate in hand. Deal?

    Ready to see how we can make ancestral nutrition work in your modern life? Here are 10 easy (and dare I say fun) ways to dive in.

    Ancestral Nutrition

    1. Start with an Ancestral Breakfast

    Gone are the days of sugary cereals ruling your mornings. Ancestral diet breakfast ideas focus on whole, unprocessed ingredients.

    Think eggs cooked with veggies, Greek yoghurt topped with nuts and berries, or even leftovers from dinner (because who made the rule that breakfast can’t be savoury?).

    Pro tip: Ancestral breakfasts keep you fuller for longer, so you’re not reaching for snacks mid-morning. Plus, they look proper aesthetic in your favourite bowl. Snap away.

    Ancestral Nutrition aesthetic breakfast

    2. Plan Dinner Like a Caveman (but with Wi-Fi)

    Dinners don’t need to be complicated to be delicious. Think roasted meats, hearty stews, or big veggie-packed salads.

    Ancestral diet meals focus on simple, wholesome ingredients. Bonus points if you make extra for tomorrow’s lunch!

    If you’re feeling fancy, try some ancestral eating recipes like bone broth or slow-cooked casseroles.

    They’re easy to make, taste divine, and scream “nourishing family meals.”

    3. Add Whole Foods to Every Meal

    No need to throw out everything in your pantry and start fresh. Just start adding more whole foods—like leafy greens, fresh fruits, nuts, and seeds—into your meals.

    It’s all about crowding out the processed stuff bit by bit.

    Swap out crisps for homemade sweet potato wedges or that sugary cereal bar for an apple with peanut butter. Tiny changes, big wins.

    Feeling inspired to get organised in the kitchen? Check out my easy meal planning guide to simplify your week and stay on track with your goals.

    healthy Ancestral Nutrition

    4. Make Your Plate Look Pretty

    Let’s talk aesthetics. Ancestral meal plans might be inspired by the Stone Age, but that doesn’t mean your plate has to look drab.

    Use fresh herbs, colourful veggies, and a drizzle of olive oil to turn your meal into a work of art.

    Because let’s face it, food tastes better when it looks good.

    Nourishing your body is just one part of the puzzle—keeping your mindset active and motivated is the other. Let’s talk about how to boost your fitness mindset to match your new eating habits in this post.

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    5. Ditch the ‘Snack Attack’ Mentality

    Our ancestors weren’t munching on crisps and chocolate bars every two hours. They ate proper meals and gave their bodies time to digest.

    This doesn’t mean you can’t snack (obviously!), but try structuring your day with solid meals.

    Focus on when to eat throughout the day rather than mindlessly grazing. An ancestral breakfast, a hearty lunch, and a dinner packed with whole foods eating will keep you sorted.

    how to stop snacking

    6. Get Stuck into Some Books

    Feeling overwhelmed?

    Grab a good book on ancestral nutrition for some inspo. The Ancestral Table is a fab one if you’re curious about traditional foods diets. Or browse through blogs for more ideas. Knowledge is power!

    ancestral nutrition
    Buy on Amazon

    7. Keep It Flexible with the 80/20 Rule

    I’m not here to tell you to give up pizza, chocolate, or Friday-night takeaways. (Honestly, who has the energy for that?)

    Instead, aim for balance.

    Make 80% of your meals from wholesome, natural foods—think roasted chicken, veggie-packed soups, and nourishing family meals.

    Then enjoy your treats guilt-free. It’s all about progress, not perfection.

    Eating whole, nourishing foods isn’t just about ancestral nutrition—it’s a game-changer for sustainable weight loss too. If you’re curious about balancing health and happiness on your weight loss journey, this post is for you!

    Ancestral Nutrition

    8. Say Goodbye to Ultra-Processed Stuff

    No, I’m not suggesting you bin your entire cupboard. But slowly removing processed foods from your diet can make a huge difference.

    Swap shop-bought biscuits for homemade ones or fizzy drinks for sparkling water with fresh lime.

    Small changes = big impact.

    Even when you’re eating whole, nourishing foods, weight loss can sometimes plateau. If you’re frustrated by no progress, this post might explain what’s going on.

    9. Experiment with Traditional Foods Diet Staples

    Want to spice things up? Try adding some traditional foods into your routine.

    Fermented goodies like sauerkraut and kimchi, organ meats, or ancient grains like quinoa can all bring variety to your meals. Plus, they’re nutrient powerhouses.

    10. Make It a Family Affair

    Nourishing family meals aren’t just good for your body; they’re a chance to reconnect around the dinner table. Cook together, share stories, and enjoy the process.

    It’s not just about the food—it’s about the experience.

    Ancestral Nutrition

    11. Spice Up Your Life

    Our ancestors might not have had spice racks bursting with options, but you do—and it’s time to use them!

    Turmeric, garlic, ginger, paprika… these little jars of joy don’t just make your ancestral eating recipes taste divine; they’re packed with health benefits, too.

    Turmeric is a natural anti-inflammatory, ginger helps with digestion, and garlic is basically nature’s antibiotic.

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    Wrapping It Up

    So, there you have it. Incorporating ancestral nutrition into your life doesn’t mean living like a hunter-gatherer or giving up your favourite treats.

    It’s about balance, whole eating, and making small, sustainable changes.

    Start with an ancestral diet breakfast, try a few new recipes, and embrace the 80/20 rule.

    Before you know it, you’ll be whipping up nourishing family meals like a pro and feeling better than ever.

    Now go on, get cracking—you’ve got this!

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  • Fitness

    30 Inspiring Quotes For Your 2025 Fitness Vision Board

    Let’s talk about something we all need: a mindset shift. Imagine putting together your dream fitness vision board—all those vision board pics and goals inspiration that light you up inside. Well, this post is packed with quotes to fire up your soul. These aren’t just your average fitness motivation quotes inspiration.

    Nope, these gems are here to get you moving with joy, living in the moment, and maybe even saying, “I love my body” without a smidge of sarcasm.

    So, grab a cuppa, get comfy, and let’s dive into these quotes—your note to self to embrace self-love affirmations and sprinkle a little magic into your day.

    A Quick Pep Talk Before We Begin

    Here’s the thing about motivation—It doesn’t stick around on it’s own. It’s something you have to work at, you have to practice discipline. That’s why we need a mind set reset, my friend. When you’ve got these motivation quotes in your back pocket, you’ll be unstoppable.

    Think of this as the ultimate vision board images for your brain, keeping you on track with your goals while reminding you to have fun along the way.

    30 Fitness Motivation & Consistency Quotes For Your Fitness Vision Board

    “Take care of your body. It’s the only place you have to live.” – Jim Rohn
    (Unless you fancy moving into a tent, best look after the ol’ bones and muscles.)

    fitness vision board quote

    “Find a way to move that brings you joy. Then do it often.”
    (Yes, dancing around your kitchen in your PJs counts.)

    “Exercise is a celebration of what your body can do, not a punishment for what you ate.”
    (Chocolate cake isn’t evil, so stop treating your workout like a confession.)

    fitness vision board quote

    “Movement is medicine for the mind, body, and soul.”
    (Cheaper than therapy, and it doesn’t taste like paracetamol.)

    “Dancing is like dreaming with your feet.” – Constanze
    (Even if you’ve got two left ones. Wiggle away!)

    fitness vision board quote

    “The more you move, the more energy you have.”
    (Funny how the sofa drains you, but a brisk walk perks you right up.)

    “If you have a body, you are an athlete.” – Bill Bowerman
    (Yes, even if your ‘training’ is chasing after the bin lorry in your slippers.)

    fitness vision board quote

    “Your body loves to move. Give it the gift of joyful motion.”
    (Even a wiggle to the radio counts. Go on, have a boogie.)

    “It’s not about being the best. It’s about being better than you were yesterday.”
    (Baby steps. Rome wasn’t built in a day.)

    “Walk as if you are kissing the Earth with your feet.” – Thich Nhat Hanh
    (A bit poetic, but it’s just a fancy way of saying, ‘Get outside and enjoy the fresh air.’)

    fitness vision board quote

    “The present moment is the only time over which we have dominion.” – Thích Nhất Hạnh
    (Translation: stop doom-scrolling and live a little.)

    “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
    (Consistency, my friend, is where the magic happens.)

    fitness vision board quote

    “It does not matter how slowly you go as long as you do not stop.” – Confucius
    (Even a snail eventually gets where it’s going.)

    “Joy is not in things; it is in us.” – Richard Wagner
    (Turns out you don’t need a new pair of trainers to feel fab. Who knew?)

    “Happiness is not a goal… it’s a by-product of a life well-lived.” – Eleanor Roosevelt
    (Translation: enjoy the ride, not just the destination.)

    “The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” – B.K.S. Iyengar
    (Deep stuff. Basically, move your bod, clear your head, and feel awesome.)

    “Dance like nobody’s watching.”
    (But let’s be honest, even if they are, who cares?)

    “Movement is a form of self-respect.”
    (Show yourself some love—get moving.)

    fitness vision board quote

    “Do something today that your future self will thank you for.”
    (Future you deserves the good vibes.)

    “When you move with intention, you create a ripple effect in every area of your life.”
    (Big changes start with little steps.)

    “Small steps every day lead to big changes over time.”
    (Consistency is sexy.)

    fitness vision board quote

    “Life is like riding a bicycle. To keep your balance, you must keep moving.” – Albert Einstein
    (Smart bloke. Reckon we should listen.)

    “The journey of a thousand miles begins with one step.” – Lao Tzu
    (Or one shuffle, if you’re feeling knackered.)

    “Mindfulness is the key to creating a life you love.”
    (So, put down your phone and be in the moment.)

    “Stillness is where clarity begins.”
    (Even a minute of peace can do wonders.)

    fitness vision board quote

    “Your mind and body are deeply connected; nurture them both.”
    (Feed your brain with kindness and your body with movement.)

    fitness vision board quote

    “You don’t have to be extreme, just consistent.”
    (Say it louder for the people in the back.)

    “Every moment is a fresh beginning.” – T.S. Eliot
    (Stuffed up today? Tomorrow’s a clean slate.)

    fitness vision board quote

    “Let your heart lead the way, and your body will follow.”
    (Cheesy, but true. Trust yourself!)

    “In every walk with nature, one receives far more than he seeks.” – John Muir
    (Get out there! The fresh air will do you good.)

    fitness vision board quote

      Mindset Hacks for Weight Loss Success: Must-Read Posts

      Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

      Final Thoughts

      There you have it—30 inspo quotes for your fitness vision board. Whether you’re looking for losing weight motivation, body motivation, or just a little boost of positivity, these quotes are here to remind you: your journey is yours, and it’s worth every step.

      Pin these vision board photos, write them on sticky notes, or turn them into your own goal board. Heck, go full-on Pinterest and create your dream vision board pictures with these words as your guide.

      This is your chance to get under your spell—your own magic, your own power. So, go ahead: lace up, breathe deep, and remember, you’re doing this for you.

      You’ve got this!

    1. Fitness

      Ditch the Desk Slump: 5 Active Work From Home Must-Haves to Try Now!

      When I first started working from home early in the pandemic, I was living the dream—or so I thought. My work from home must-haves consisted of pyjamas, endless cups of tea, and my trusty laptop perched on the kitchen table. But reality hit hard when I realised I was sitting for hours, barely moving.

      My health wasn’t great (hello, lockdown snacks!), and I decided enough was enough. So, that’s when I used working from home to my advantage and ended up losing 80lbs. Yup, 80!

      How? One of the ways was by finding little ways to stay active throughout the day. It was all about sneaky movement and small changes that added up over time. And if I can do it, trust me—you can too.

      Here’s a list of my favourite tools to help you stay active while working from home. They’re simple, effective, and don’t require you to turn your home office into a gym.

      Let’s get you moving, yeah?

      Ditch the Desk Slump: 5 Active Work From Home Must-Haves to Try Now!

      Why Staying Active in a Home Office is Essential

      Let’s face it, working from home has its perks (no commute and bottomless tea, anyone?), but it also has its downsides.

      Sitting at a desk all day can leave you feeling like a stiff piece of furniture by 5 PM. Whether you’re rocking a cozy white office vibe or improvising with a call center work from home set up, staying active is non-negotiable.

      Here’s why movement matters:

      Boosts energy and focus: Even a quick stretch can do wonders for that 3 PM slump.

      Supports long-term health: Staying stationary for too long increases your risk of heart disease and other health issues.

      Improves posture and reduces pain: No more hunching over your monitor set up with aching shoulders.

      So, let’s get you kitted out with some work from home must haves that keep you active without disrupting your workflow.

      1. Standing Desk

      Transform your workspace and avoid long hours of sitting with a height-adjustable standing desk.

      Top Pick: FlexiSpot Adjustable Standing Desk – Easy to assemble, sturdy, and perfect for switching between sitting and standing.

      Work From Home Must-Haves standing desk
      Buy on Amazon

      2. Under-Desk Treadmill

      Take light walks while answering emails or brainstorming ideas. It’s a game-changer for cardio at home!

      Highly Rated: UREVO 2.5HP Under-Desk Treadmill – Affordable and perfect for small spaces.

      Work From Home Must-Haves standing desk treadmill under desk
      Buy on Amazon

      3. Desk Bike or Pedal Exerciser

      Boost circulation and energy while working, without leaving your desk.

      For Beginners: Exerpeutic ExerWork 1000 Desk Exercise Bike – Combines a bike with a desk surface.

      Small Living Room Office Ideas
      Buy on Amazon

      4. Ergonomic Chair with Active Sitting Options

      Upgrade your office chair to one that keeps your core engaged and encourages good posture.

      Best for Beginners: Gaiam Balance Ball Chair – Combines stability and movement for an active core workout.

      Work From Home Must-Haves standing desk ergonomic chair
      Buy on Amazon

      5. Resistance Bands

      Quick and effective for strength exercises and stretches at your desk.

      Top Pick: Fit Simplify Resistance Loop Bands Set – Compact and durable, ideal for all fitness levels.

      Buy on Amazon

      Final Pep Talk: You’ve Got This!

      No more excuses. You’ve got the tools, the tips, and the motivation to make your WTF workday way more active.

      Sneaking movement into your day isn’t about perfection—it’s about progress. So get up, stretch, and make your home office the envy of every sedentary slug out there.

      You’ve got this!

    2. Fitness

      Ultimate 4-Week Wall Pilates Challenge For Beginner’s

      wall pilates

      Wall Pilates has been an absolute godsend for me on my postpartum fitness journey.

      I mean, when your core feels like a soggy biscuit and your back (hello, sciatica!) constantly reminds you that carrying a baby for nine months was no joke, you need something low-impact but highly effective.

      Enter Wall Pilates, stage left, saving my sanity and helping me feel like myself again—without any wild CrossFit shenanigans or bootcamp-style yelling.

      This 4-week Wall Pilates Challenge is going to get you moving and feeling strong. No matter where you’re starting from—beginner, postpartum, or just plain fed up—this challenge is your ticket to feeling fit and fierce.

      Table of Contents

      What Is the 4-Week Wall Pilates Challenge?

      Think of it as your personal trainer—but without the cost, awkward gym encounters, or having to wrestle with TRX Pilates straps.

      This Wall Pilates workout plan is designed to work every inch of your body, all while using a trusty wall for support.

      Yes, even your wobbly bits.

      Especially your wobbly bits.

      Here’s how we’ll break it down:

      Week 1: Lay the foundation. Focus on form with beginner Pilates exercises like wall planks and gentle stretches. Perfect for total newbies and those of us who haven’t seen a yoga mat since…ever.

      Week 2: Build strength. Add some oomph with moves like leg lifts and thigh exercises to tone up and feel stronger.

      Week 3: Stability and balance. Time to channel your inner ballerina with moves that challenge your coordination (without the pressure of actually dancing).

      wall pilates

      Week 4: Full-body powerhouse. You’ll combine strength, stability, and flexibility to master full-body Pilates workouts like a pro.

      All you need is 15-30 minutes a day, a wall, and a pinch of determination.

      Trust me, even if you’re more “couch potato” than “Pilates princess,” this workout routine will feel doable.

      Why Wall Pilates Is Perfect for Beginners (and Everyone Else)

      Now, if you’re thinking, “Isn’t Pilates just for people with bendy bodies and expensive leggings?” let me stop you right there.

      Wall Pilates workouts for beginners, especially a personalised workout plan, are designed to meet you where you’re at.

      Support for beginners: The wall helps you maintain proper form, reducing the risk of injury. No Pilates instructor breathing down your neck shouting, “Engage your core!” because the wall’s got your back—literally.

      Low impact, big results: Ideal if your joints are creaky or if the thought of jumping into CrossFit workouts makes you cringe.

      Tones and slims: Want slimmer thighs or to finally see progress in your ab workouts? This is how we get there.

      At home convenience: This home Pilates workout plan is perfect for anyone short on time (or who doesn’t want to leave the house in this weather).

      Bonus: You’ll notice improvements in posture, flexibility, and strength faster than you can say, “Easy morning Pilates routine.”

      If you’re dreading workouts, it’s time to reframe your mindset. I share more on how to find joy in movement—even if you’re not naturally a fitness lover—in my post, ‘Enjoy Movement: How to Find Fun in Every Workout.’

      What You’ll Gain in Just 4 Weeks

      This challenge isn’t about perfection—it’s about progress. Here’s what you can look forward to after just one month:

      Core confidence: Your abs will feel stronger (even if you can’t see them yet).

      Toned legs and thighs: Goodbye, wobble! The wall exercises will help sculpt and strengthen.

      Finding it tough to squeeze Pilates into your busy day? Trust me, I’ve been there. But making fitness a habit doesn’t have to feel like a chore. Check out my post, ‘10 Simple Tricks for Making Exercise a Daily Habit,’ for practical tips to fit workouts seamlessly into your lifestyle.

      Posture goals: Sitting tall at your desk will feel natural, not forced.

      Mental clarity: Pilates has this sneaky way of making your brain feel less foggy. Must be all that deep breathing.

      📌 Pin this for later! ⬇

      wall pilates

      The 4 Week Wall Pilates Challenge

      Foundation – Start with the Basics: Week 1

      Focus on form and getting comfortable with Wall Pilates.

      Complete these exercises 3-4 times a week:

      Wall Plank – Hold for 20 seconds (work up to 30 seconds). Place your forearms or hands on the wall, step your feet back, and form a straight line from head to heels. Engage your core and hold.

      Wall Sit – Hold for 15 seconds (build to 30 seconds). Stand with your back against the wall, lower into a seated position (knees at 90 degrees), and hold. Keep your back flat against the wall.

      Wall Leg Lifts – 10 reps per leg. Stand sideways to the wall, lightly hold it for balance, and lift your outer leg to the side. Lower slowly and repeat.

      Wall Chest Stretch – Hold for 20 seconds on each side. Place one hand on the wall at shoulder height, then gently turn your body away to feel a stretch in your chest. Hold and repeat on the other side.

      Tip: Focus on breathing and maintaining good posture.

      Feeling stuck or discouraged halfway through a challenge is normal, but it’s all about reframing those thoughts. I’ve written a whole post on ‘How to Stay Positive and Motivated on Your Fitness Journey,’ packed with tips to keep going when the going gets tough.

      Strength – Build It Up: Week 2

      Increase the intensity and add new moves. Do 3-4 times a week:

      Wall Plank with Shoulder Taps – 10 taps per side. Start in a wall plank, lift one hand to tap your opposite shoulder, then switch sides. Keep your hips stable.

      Wall Squat with Arm Raise – 10 reps (engage your core). Perform a wall sit, then slowly raise your arms overhead and lower them back down.

      a woman squatting on the floor in a gym

      Wall Side Leg Lifts – 10 reps per leg. Same as Week 1, but add a pause at the top of each lift for an extra burn.

      Wall Hamstring Stretch – Hold for 20 seconds per leg. Place one foot on the wall at hip height or lower, keeping the other leg straight. Lean forward gently until you feel a stretch.

      Tip: You should feel the burn, but don’t overdo it. Rest if needed.

      Balance – Boost Your Stability: Week 3

      Add balance-focused moves for strength and coordination. Complete 4 times this week:

      Single-Leg Wall Sit – Hold for 10 seconds per leg. From a wall sit position, lift one leg off the ground and hold. Alternate legs.

      Wall Plank with Leg Lift – 8-10 reps per leg. In a wall plank position, lift one leg straight behind you, hold for a moment, then switch legs.

      wall pilates

      Wall Lunge – 10 reps per leg. Stand with your back to the wall, one foot forward and one foot back. Lower into a lunge, keeping your back knee close to the wall.

      Wall Side Stretch – Hold for 20 seconds each side. Stand sideways to the wall, reach your arm overhead toward the wall, and lean gently to feel a stretch in your side.

      Tip: Use the wall for support, but challenge yourself to rely less on it as you progress.

      Mastery – Full-Body Flow: Week 4

      Combine strength, balance, and flexibility into a full-body workout. Do 4-5 times this week:

      Wall Plank to Push-Up – 8-10 reps. Start in a wall plank, then bend your elbows to lower your chest toward the wall. Push back to plank.

      Wall Squat with Calf Raise – 10 reps. In a wall squat, lift your heels off the ground and lower them back down for a calf raise.

      wall pilates

      Wall Leg Lift with Pulses – 10 reps per leg. Perform a side leg lift (as in Week 1) but add small, controlled pulses at the top.

      Wall Forward Fold Stretch – Hold for 20-30 seconds. Stand facing the wall, hinge at the hips, and press your hands into the wall while stretching your back and hamstrings.

      Tip: Push yourself, but remember to listen to your body. You’re stronger than you think!

      If you’ve ever started a fitness routine full of enthusiasm, only to hit a wall (pun intended) a few weeks later, you’re not alone. The key isn’t motivation—it’s consistency. I talk more about this in my post, ‘Why Motivation (Alone) Doesn’t Work For Weight Loss,’ where I share how to rely less on willpower and more on sustainable habits.

      Tips for Sticking with the Challenge

      Alright, I won’t sugarcoat it—sticking to a new workout routine isn’t always easy. But you can do this! Here are my best tips to help you smash this one-month Pilates challenge:

      Schedule it in: Treat it like an unmissable meeting. No one skips Pilates with a wall.

      Start your day right: Pair your workout with a 7-second breakfast trick—a smoothie or yoghurt bowl to fuel your energy.

      What if you could hack your metabolism?
      What if you could hack your metabolism?

      That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

      • Measures your breath to reveal if you’re burning carbs or fat.
      • Gives you personalised nutrition advice.
      • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
      • Backed by science and super easy to use.

      No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

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      Track progress: Snap some “before” pics (even if they’re just for you). Seeing progress is the ultimate motivator.

      Celebrate small wins: Maybe it’s completing a full week, nailing a move from a Pilates workout video, or just sticking with it when you didn’t feel like it. Every step counts!

      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: You’re Stronger Than You Think!

      So, here we are at the end of the post, but the beginning of something amazing for you.

      This 4-Week Wall Pilates Challenge isn’t just about ticking off workouts—it’s about proving to yourself that you’re capable of showing up, putting in the effort, and feeling stronger, inside and out.

      Remember, it’s not about perfection; it’s about progress. Each wall plank, squat, and stretch brings you closer to the best version of yourself. And if you stumble or miss a day?

      Dust yourself off, get back to it, and keep going. Consistency, not perfection, is what changes lives.

      Now, download that free printable workout plan, clear some space by your favourite wall, and let’s get to it!

      📌 Pin this for later! ⬇

    3. ADHD, Fitness

      Mindful Movement for ADHD: How to Stay Present

      Do you ever find yourself starting a workout, only to lose interest halfway through? If you’ve got ADHD, this is probably a familiar story. You’re all in, ready to crush it, but just a few minutes in, your brain starts wandering, and suddenly, Netflix sounds way more appealing. We’ve all been there. A few years ago, I was stuck in this exact cycle. Every workout felt like a chore, and I couldn’t stay focused no matter how hard I tried. But then, I discovered something that changed the game—joyful and mindful movement.

      Instead of just going through the motions, I started paying attention to how my body felt, the rhythm of my breath, and the satisfaction of simply moving.

      Suddenly, exercise wasn’t a drag anymore; it was something I actually looked forward to.

      Imagine this: instead of dreading your next workout, you could enjoy it. Picture yourself fully present, feeling energised and in control.

      Sounds good, right?

      That’s the magic of mindful movement—and trust me, it’s a total game-changer with or without ADHD.

      Let’s dive in and explore how you can make it work for you.

      mindful movement with adhd

      How ADHD Affects Your Motivation for Movement

      Let’s be honest—sticking to a fitness routine when you have ADHD is like trying to herd cats. You start all excited with your new workout gear, but two days in and you’re already eyeing the sofa.

      ADHD brains need dopamine, and if we don’t get an instant hit of excitement or joy from what we’re doing, it’s game over.

      Back when I started my journey, I had this exact problem. I’d try all the latest workout classes, but I’d get bored halfway through (I mean, how long can one person squat?!).

      That’s when I realised I needed something more engaging—something that would make me want to move, and I found that through mindful movement.

      Mindfulness is not just about sitting still and meditating—it’s about being fully present in whatever you’re doing, including moving your body.

      So instead of focusing on calories or reps, I learned to focus on how good it felt to move.

      That, my friend, is how you start turning movement into something you look forward to.

      Motivation can be fleeting, and we all know how quickly it disappears. That’s why you need more than motivation to stick with mindful movement. Here’s why.

      The Science Behind Dopamine and Mindful Movement

      Alright, here’s the science-y bit. ADHD brains are low on dopamine—that feel-good chemical we all love.

      And here’s the kicker: exercise boosts dopamine.

      But not just any exercise—mindful movement activities like yoga or Pilates work wonders because they bring your mind back to the present moment.

      When you’re in a mindfulness practice while moving, whether it’s doing yoga in nature or a short burst of movement practice, you’re giving your brain exactly what it needs to stay focused.

      And let’s be real, staying present during a workout is way more enjoyable than staring at a clock counting down the minutes.

      dopamine boosting tips for weight loss

      Curious about how dopamine plays a role in weight loss? In this post, I dive into how boosting dopamine can help people with ADHD lose weight.

      Incorporating Mindfulness into Your Movement

      So how do you actually incorporate mindful movement into your workouts? It’s easier than you think, and no, you don’t need to be some Pilates Princess (unless that’s your vibe).

      Here are a few simple mindfulness techniques to get started:

      Focus on Your Breath: Whether you’re running, doing yoga nature sessions, or trying some mindfulness exercises, keep your attention on your breath. It’s a great way to anchor your mind and keep distractions at bay.

      Engage Your Senses: Notice how your muscles feel during a stretch or how your feet hit the ground during a walk. This is mindfulness practice at work—being aware of what your body’s doing instead of letting your mind wander.

      Try Different Activities: Don’t limit yourself to traditional workouts. Explore movement activities that feel fun—like dancing, hiking, or even mindfulness for kids exercises if you want to bring the family along for the ride.

      When I first started paying attention to how my body felt during regular exercise, something clicked.

      Instead of pushing through boring workouts, I found joy in running outdoors and really tuning into my surroundings. The fresh air, the rhythm of my feet, and the sense of accomplishment that came with it.

      If you’re looking for more ways to support your ADHD brain, don’t miss my post on brain-boosting tips for women with ADHD. It’s packed with practical advice on how nutrition, exercise, and simple lifestyle changes can make a real difference in focus and clarity!

      Best Exercises for ADHD-Friendly Mindful Movement

      If you’re looking for the best types of mindful movement to keep your ADHD brain engaged, here’s a quick list of ADHD-friendly mindful movement activities that’ll help you stay present and boost that sweet, sweet dopamine:

      Dancing: Get your favourite playlist on and let loose. Dancing is the perfect blend of fun and focus—you can’t help but be in the moment.

      Pilates: Pilates is excellent for focusing on form and breath, plus, it helps with core strength. If you’re feeling extra, go all out with those Pilates Princess vibes!

      Yoga in Nature: Take your yoga practice outside. The combination of being in nature and focusing on your breathing is a double dose of mindfulness. Trust me, it’s a game-changer.

      HIIT (High-Intensity Interval Training): Short bursts of exercise with quick rest periods keep you moving fast enough that boredom doesn’t even stand a chance.

      Mindfulness for Kids: If you’re a parent, doing simple mindfulness activities with your kids can help you practice mindfulness while staying active together.

      Still stuck on what kinds of movement might bring you joy? I’ve got you covered with seven joyful movement ideas that’ll make exercise exciting again.

      Mix it up and keep things fun—there’s no rule saying you have to stick to one type of workout. Keep experimenting until you find something that clicks!

      Mindful movement is all about bringing joy into your routine, and there’s no better way to do that than by building tiny habits that make a big difference. Check out my favourite tiny habits to sprinkle joy into your daily life.

      How to Build a Consistent Routine (Without Losing Your Mind)

      Building a consistent routine when you have ADHD is like trying to build a house out of jelly. But it’s not impossible!

      The trick is to keep things flexible, and fun, and avoid the all-or-nothing mindset. (Read more about how an all-or-nothing mentality might be sabotaging your fitness journey and how to break free from it, here)

      mindful movement

      Here are a few tips to help you stick with it:

      Set Visual Reminders: Use sticky notes, phone reminders, or a workout calendar to remind you when it’s time to move. Make it impossible to ignore (trust me, out of sight is out of mind with ADHD!).

      Celebrate Every Win: Whether you’ve done 5 minutes of stretching or a full workout, give yourself a pat on the back. Positive reinforcement helps keep you motivated.

      Don’t Be Afraid to Change It Up: Boredom is the enemy, especially with ADHD. Switch up your mindfulness exercises, focus on proper nutrition, and just focus on regular exercise whenever you start feeling stuck.

      If sticking to your fitness routine has always been a struggle, you’re not alone. Here’s my advice on how to start a fitness journey and actually stick with it.

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      Conclusion

      So, here’s the takeaway, movement doesn’t have to be a chore. By adding a little bit of mindful movement into your life, you can start to feel good in both body and mind.

      Pair mindful movement with my 30-Day Dopamine Boost Challenge to create even more balance, focus, and joy in your daily routine.

      It’s not about being perfect; it’s about finding joy in moving and being kind to yourself along the way.

      Now, get out there, try a few different movement practices, and don’t forget to have fun with it. You’ve got this!

      Further Resources

      Studies on Mindful Movement

      Mindfulness and ADHD: Studies indicate that mindfulness practices, such as meditation and mindful movement, can improve attention and reduce symptoms of ADHD. Mindfulness-based interventions have shown to help ADHD patients stay more present and engaged in their activities, which may reduce distraction during workouts (Zylowska et al., 2008) and (Clark et al., 2015).

      Exercise and Dopamine: Research shows that exercise increases dopamine levels, which is beneficial for individuals with ADHD, as they often have dopamine deficits affecting motivation. Specifically, both mindful movement activities, such as yoga and Pilates, and high-intensity exercise like HIIT can boost dopamine and improve focus (Kim et al., 2011), (Cho et al., 2014).

      Mindful Movement for Well-Being: Incorporating mindfulness into exercise can enhance enjoyment and presence during workouts, making exercise feel less like a chore and more engaging. This practice has been linked to improved mood and cognitive functioning, particularly in people with ADHD who struggle with motivation (Bigelow et al., 2021), (Herbert & Esparham, 2017).

    4. Wellbeing

      Fall Bucket List 2024: 31 Cosy Ideas for Autumn Magic

      Now, I know what you’re thinking—my blog is usually all about weight loss, nutrition, and fitness. And you’re right! I’m all about healthy habits, joyful movement, and keeping that mindset strong. But here’s the thing: autumn (or fall, depending on how you roll) is the perfect time to nurture your body and soul in ways that go beyond just workouts and meal plans.

      It’s a season to reset, get cosy, and actually enjoy the little things that make life beautiful.

      And you know what? That’s all part of living a healthy, balanced life.

      Whether you’re picking up some autumn fitness goals, looking for ways to de-stress, or just want to add some wholesome, feel-good activities to your life, this Fall Bucket List is the perfect blend of self-care, family fun, and seasonal magic.

      So, grab your favourite mug (pumpkin spice latte, anyone?), and let’s dive into this list of ideas you’ll want to add to your autumn plans.

      It’s not just about enjoying the season—it’s about giving yourself a break and making time for the things that matter, all while keeping your health and happiness at the forefront.

      fall bucket list 2024

      I should mention, that you’ll notice I’m switching between “autumn” and “fall” here because, well, I’m in the UK where we say autumn, but most of my lovely readers (yes, that’s you) are from the US. And let’s be real—SEO. Gotta keep those search engines happy, right?

      Family Fun & Cosy Days Out

      Autumn is the perfect time to gather the family for some seasonal adventures. Add these ideas to your Autumn Family Bucket List and start making memories that’ll last long after the leaves have fallen.

      • Visit a Pumpkin Patch: A classic autumn must! Head to your local pumpkin patch, pick your perfect pumpkins, and yes, take all the cheesy, cute family photos. It’s an ideal way to embrace those autumn vibes.
      • Chestnut Picking: One of my personal faves. There’s something magical about collecting chestnuts, roasting them at home, and then tucking in.
      • Family Halloween Trail: Get into the spooky spirit by finding a family-friendly Halloween trail near you. It’s a great laugh and a brilliant way to make some Halloween memories with the little ones. National Trust parks have a lot of Halloween events on, definitely worth investing in a membership!
      • Make Halloween Crafts: Add this to your list if you love getting creative! I’m making clay footprint ghosts with my baby this year. It’s fun, and messy, and it’s a keepsake to treasure.
      • Apple Picking: Perfect for a wholesome day out. Fill up a basket with apples and then whip up a pie or some crisps at home. The ideal autumn activity for foodies.
      • Bonfire Night: Sparklers, fireworks, and bundling up warm—it’s the epitome of autumn magic. Get this on your list if you want to enjoy an evening that’s equal parts cosy and exciting.
      • Autumn Photoshoot Trust me, you’ll want to do this! Get the family dressed up in their autumn best and snap some photos. You’ll cherish these cosy, cute moments forever.

      For the Grown-Ups: Solo & Couples Fall Ideas

      Autumn isn’t just about family fun—it’s also the perfect time for some solo moments or a cosy date with your partner. Add these to your Fall Bucket List for Adults and treat yourself to some well-deserved downtime.

      • Cosy Book Nook: Create a corner of your home dedicated to relaxation. Grab a blanket, light a candle, and curl up with a book.
      • Binge Autumn Comfort Shows: Add this to your list if you need some cosy TV time. Whether it’s Gilmore Girls, Buffy, or Twilight, you’ll feel those autumn vibes while snuggled under your favourite blanket.
      • Pumpkin Spice Baking Day: This one’s a must. Spend a day baking something indulgent—like pumpkin spiced cinnamon buns. The smell alone will make your house feel like an autumn wonderland.
      • Plan a Cosy Date Night: Make time for just you and your partner. Whether it’s a walk through autumn leaves, a night in with a movie, or sharing a bottle of wine, this one’s perfect for your Couple’s Fall Bucket List.
      • Take a Scenic Autumn Walk: Find a local park or trail, and spend an hour just soaking in the colours of autumn. It’s the perfect way to reset and enjoy the season in all its glory.
      • Go to a Farm Shop: If you’re after fresh autumn produce and some inspiration for cosy meals, add this to your list. It’s a relaxing way to spend a weekend morning and a perfect addition to your Fall Aesthetic Bucket List.

      Autumn isn’t just about relaxing—it’s also the perfect season to get outside and move! If you’re looking for fun ways to stay active this fall, head over to my post on How to Find Fun in Every Workout.

      fall bucket list

      Fun Things To Do in Autumn: For Everyone!

      Whether you’re spending time with friends or looking for a solo adventure, these activities will help you make the most of the season. Add a few (or all) to your Fun Fall Bucket List:

      • Host a Bonfire Night at Home: There’s nothing quite like gathering around a fire with friends, roasting marshmallows, and enjoying hot chocolate. Make this a night to remember by adding it to your list.
      • Autumn-Themed Movie Marathon: Perfect for a rainy day. Pop on your favourite autumn movies—whether it’s Halloween classics or cosy flicks—and settle in for a relaxing night. Snacks mandatory!
      • Visit a Haunted House or Maze: If you love a bit of spookiness, this one’s for you. Add a haunted house or corn maze to your list for a thrilling autumn adventure.
      • Go Leaf Collecting & Scrapbooking: Collect the prettiest leaves you can find, press them, and create a scrapbook full of autumn memories. It’s a creative and calming activity that’s perfect for a quiet afternoon.
      • Make an Autumn Playlist: Curate a playlist filled with cosy, autumn vibes. Play it while you’re baking, reading, or just enjoying a cosy night in.
      • Try an Autumn-Themed Craft: Wreath-making, painting pumpkins, or knitting a chunky scarf—there are endless autumn crafts to try. Add one to your list and let your creativity run wild.
      • Bake Healthy Fall Recipes: For those trying to balance indulgence with health, why not try some healthy fall baking recipes? Whole-grain apple crisps or pumpkin muffins will satisfy those autumn cravings without the guilt.

      Check out my post on 10 Daily Habits to Improve Your Life. It’s all about easy, manageable habits that’ll make this autumn your most productive (and peaceful) yet

      Self-Care & Self-Improvement: Because You Deserve It

      Autumn is all about slowing down, resetting, and taking care of yourself. Add these self-care ideas to your Bucket List for Self-Improvement and prioritise your well-being this season:

      • Create a Hygge Fall List: Embrace all things cosy! Think fluffy socks, hot drinks, and pumpkin-scented candles. Autumn is the perfect time to dive headfirst into all things hygge.
      • Journaling: Take a moment to reflect on the year so far and set some goals for the rest of 2024. Journaling is a great way to reset, refocus, and find calm.
      • Set a New Fitness Goal: Autumn is a fantastic time to start a fresh routine. Whether it’s running, yoga, or something new, get active and feel good about yourself.
      • Go on a Solo Nature Walk: Clear your head and breathe in that crisp autumn air. A solo walk in nature is the perfect way to recharge and find peace.
      • Plan a Cosy Self-Care Day: Dedicate an entire day to you. Candles, face masks, a hot bath—whatever makes you feel good, do it!
      • Make an Autumn Vision Board: Add this to your list if you’re feeling inspired. Use the cosy autumn vibes to visualise your goals and dreams for the rest of the year.
      fall bucket list

      Autumn Aesthetic Goals: Capture the Vibes!

      For the Instagrammers or anyone who loves a bit of seasonal style, these aesthetic ideas are a must-add to your Aesthetic Autumn To-Do List:

      • Decorate Your Home for Autumn: It’s time to bring out the pumpkins, fairy lights, and warm colours. Create a space that feels cosy and inviting—it’ll give you that autumn glow in no time.
      • Have a Seasonal Wardrobe Switch: Organise your wardrobe and bring those chunky knits, scarves, and boots to the front. Nothing says autumn like a wardrobe refresh.
      • Do a Cosy Autumn Photoshoot: Capture those perfect autumn moments—whether it’s a cup of tea, a walk in the park, or a cute outfit. This one’s for those who love a good autumn aesthetic!
      • Host an Autumn-Themed Dinner Party: Bring your friends together for an evening filled with seasonal dishes and maybe a pumpkin-spice dessert. It’s the perfect way to celebrate the season with good food and great company.
      • Make Your Own Autumn Candles: Why not try your hand at making your own autumn-scented candles? Cinnamon, clove, or pumpkin scents will make your home smell like a cosy autumn dream.
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      Wrapping It Up: Your 2024 Fall Checklist Awaits

      So, there you have it—your ultimate Fall Bucket List 2024 filled with ideas to add to your own list! Whether you’re making family memories, spending time solo, or embracing the autumn aesthetic, there’s something here for everyone.

      Whether you’re embracing cosy moments or planning fun family days out, the key to making the most of your fall bucket list is consistency. Those small, intentional moments add up! For more tips on staying consistent (and why it’s so important), have a look at my post on The Importance of Consistency: Small Habits Lead to Big Results.

      Don’t wait—get those wellies on, that pumpkin spice latte in hand, and start ticking off that list. 🍁

    5. Personal Development, Wellbeing

      The 5 Self-Care Activities you ACTUALLY Need to Reset Your Life!

      You know that moment when you feel like you’re spiralling and you can’t get your life together? Yeah, that feeling is a liar. You can reinvent yourself, you can hit the reset button, and you can drastically change your life. Whether you’re trying to kickstart a life makeover, tackle a 3-month self-improvement plan, or just feel like a functioning human again, self-care activities are a great place to start.

      And no, I’m not talking about a bunch of skincare or candles you need to buy. I’m talking about the real, no-BS self-care that helps you turn your life around.

      You can’t pour from an empty cup, right?

      So, let’s fill that cup up with five self-care activities that’ll help you hit the reset button and get you back on track to becoming the badass you’re meant to be.

      This post is part of my ‘Change Your Life’ series. The first post in this series is “How to Get Your Life Together in 3 Simple Steps” and I highly recommend you check it out!

      Activity 1: Get Enough Sleep

      First things first—sleep. You know you need it. You want to wake up refreshed, energised, and ready to get control of your life.

      Then sleep is non-negotiable.

      If you’re running on fumes, you’re not going to crush your goals.

      Period.

      I’m talking about more than just 7-9 hours. I’m talking about quality sleep—the kind where you wake up without hitting snooze six times.

      That’s where some natural sleep remedies come in. Whether it’s a calming bedtime routine or a bit of herbal tea, setting yourself up for good sleep is going to make everything else feel a little less overwhelming.

      Habits to Practice

      Habit 1: Set a consistent bedtime. Aim to go to bed and wake up at the same time every day, even on weekends. Your body will adjust and reward you with better sleep quality.

      Habit 2: Create a relaxing bedtime routine. Whether it’s dimming the lights, reading a book, or enjoying a cup of herbal tea, signal to your brain that it’s time to wind down.

      Habit 3: Limit screen time before bed. Avoid screens 30-60 minutes before sleep to reduce exposure to blue light, which can mess with your circadian rhythm.

      Not-so-fun fact about me: I suffered from postpartum depression (PPD) and postpartum insomnia after having a baby earlier this year, and sleep became something I truly started to value on a whole new level.

      The sleepless nights hit hard, and I learned the importance of quality sleep the HARD way. It’s now something I prioritise because I know firsthand how much it affects everything else—your mood, your energy, your ability to handle the day.

      Activity 2: Move Your Body Joyfully

      Okay, next up—movement. Before you groan and roll your eyes, hear me out: exercise doesn’t have to suck.

      In fact, joyful movement is where it’s at.

      Find something you love, something that makes you feel alive. Dancing, swimming, yoga, hell—have a one-person dance party in your living room if that’s your jam.

      The point is, moving your body should make you feel good, not like punishment.

      You’re not just moving to hit a life improvement goal like losing 40 pounds—although if that’s on your list, I’m here for it.

      You’re moving because it makes you feel strong, confident, and like you’re the one in control of your body. That’s a game-changer in itself.

      Pick an activity you actually enjoy. The fun stuff sticks, and the more you enjoy it, the more likely it becomes a habit.

      joyful movement move your body self-care

      Habits to Practice

      Habit 1: Schedule movement into your day. Whether it’s a walk, a yoga session, or a quick dance break, adding it to your calendar makes it a priority.

      Habit 2: Keep it short and sweet. Start with just 10-15 minutes if you’re pressed for time. A little bit is better than nothing and still counts as joyful movement!

      Habit 3: Mix it up! Try a new workout or activity each week to keep things fun and exciting, preventing workout boredom.

      Looking for more ways to enjoy movement? Don’t miss my post on ‘7 Joyful Movement Ideas‘ to discover fun, exciting ways to stay active and love every minute of it.

      Activity 3: Nourish Your Body

      You know what’s better than any diet fad? Actually nourishing your body. I’m not talking about a strict plan that leaves you hungry and grumpy by 3 pm.

      I’m talking about giving your body what it needs—whole, nutrient-dense foods that keep you feeling good, focused, and energised.

      Want to change your life?

      It starts with how you fuel your body.

      If you’re on a journey to reinvent yourself, especially through a 3-month challenge or a personal improvement plan, nutrition is your secret weapon.

      Eating well isn’t just about looking good, it’s about feeling your best so you can crush your goals, whether that’s changing habits, improving your mood, or getting stronger.

      Habits to Practice

      Habit 1: Plan your meals. Take 10 minutes each week to plan out balanced meals and snacks that nourish and satisfy you.

      Habit 2: Add more veggies to each meal. Sneak in an extra serving of greens by adding spinach to smoothies, soups, or sandwiches.

      Habit 3: Stay hydrated. Carry a water bottle with you and aim for at least 2 litres of water a day to keep your body functioning at its best.

      If nutrition feels overwhelming, I’ve got you covered. Take a look at ‘Simplify Nutrition with These 5 Easy Tips‘ for a no-nonsense approach to fuelling your body without the stress of strict diets

      Activity 4: Practice Mindfulness

      Let’s talk about your mind. If you’re constantly stressed, anxious, or feeling scattered, you’re not going to get anywhere.

      That’s where mindfulness comes in.

      I know to some people “mindfulness” is all woo-woo, but it’s not—it’s actually one of the simplest ways to keep your head in the game, especially if you’re trying to turn your life around.

      Mindfulness, meditation, or even just taking a few minutes to breathe can completely reset your mental state.

      If you’re on a journey to change your life in a year or working through a life change challenge, staying mentally grounded is key.

      yoga self-care activities

      Habits to Practice

      Habit 1: Start a gratitude journal. Write down three things you’re grateful for each day to shift your mindset towards positivity.

      Habit 2: Set an alarm for a mindfulness break. Take 5 minutes each day to breathe deeply and be present. Whether it’s during lunch or before bed, this time will help you reset mentally.

      Habit 3: Use mindfulness apps. Apps like Headspace or Calm can guide you through short meditations and help you build a regular mindfulness practice.

      If anxiety is holding you back, mindful practices can make a big difference. For practical techniques, check out my post on ‘3 Simple Ways to Respond to Anxiety‘ to keep your mental game strong.

      Activity 5: Schedule Downtime

      Let’s be real—hustle culture is exhausting. You can’t run on full throttle 24/7 without crashing. That’s why scheduling downtime is so important.

      And no, it’s not lazy.

      It’s necessary.

      Whether it’s bingeing Gilmore Girls (Again), reading, or just taking a nap, downtime is how you recharge so you can keep moving forward.

      When you’re building a personal growth plan, rest is just as important as the hustle. You can’t do everything at once, and if you try, you’ll burn out.

      Downtime helps you reset, refocus, and come back stronger.

      Habits to Practice

      Habit 1: Block out time for relaxation. Schedule downtime in your calendar just like you would for work or appointments, ensuring you take it seriously.

      Habit 2: Pick a ‘wind-down’ activity. Whether it’s reading, painting, or bingeing your favourite show, choose an activity that helps you unwind and do it regularly.

      Habit 3: Set boundaries. Learn to say no to extra commitments that could cut into your rest time. Protecting your downtime is key to maintaining balance.

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      Final Thoughts

      Self-care is the foundation of any successful life transformation. It’s the key to unlocking your potential and setting yourself up for real, lasting change.

      Whether you’re trying to start your life over, completely change your life, or just feel a little more like yourself again, these five self-care activities will help you get there.

      This post is part of my ‘Change Your Life’ series. The next post in this series is “How To Create Habits That Stick”.

      Further Resources

      Studies

      Sleep is a crucial component of self-care, with studies showing that prioritizing sleep can significantly improve mental health, energy levels, and overall functioning. Quality sleep is associated with better mood, cognitive functioning, and emotional regulation (Bible et al., 2017).

      Physical activity, particularly when it is enjoyable, can enhance both mental and physical well-being. Exercise not only improves mood but also boosts self-esteem and helps in managing stress and anxiety (Sharma et al., 2022). Regular movement practices, even short sessions, positively impact overall health and help in stress management (Armstrong et al., 2023).

      Proper nutrition plays a key role in maintaining both mental and physical health. Eating nutrient-dense foods supports cognitive function, mood regulation, and energy levels. Studies highlight that balanced diets rich in whole foods can improve mood, reduce stress, and support long-term health (Levin & Idler, 1983).

      Mindfulness practices, including meditation and gratitude journaling, have been shown to reduce stress, enhance emotional regulation, and improve overall well-being. Mindfulness techniques can also prevent burnout and foster mental resilience, making them key tools for anyone looking for self-care (Rudaz et al., 2017).

      Downtime is essential for mental recovery and prevents burnout. Regular rest and relaxation, such as engaging in hobbies or spending time in nature, are proven methods to reduce stress and support mental health (Richards, 2004).

    6. Fitness

      7 Joyful Movement Ideas That Will Make Exercise Exciting!

      Have you ever found yourself groaning at the thought of another workout? I get it. Sometimes, the idea of forcing yourself through yet another dull routine can feel like a total chore.

      And let’s face it, we’ve all been there – life gets busy, routines get stale, and suddenly those fitness goals seem more like distant dreams.

      But what if exercise didn’t have to feel like a drag? What if you could get results and actually enjoy it? Enter joyful movement.

      When I started my weight loss journey, I quickly realised that forcing myself into workouts with fast results but I hated wasn’t going to cut it. It wasn’t sustainable.

      But when I found activities I truly enjoyed – from dance workouts to hiking and aerial hoop – it changed everything. Suddenly, I was looking forward to my workouts, not dreading them.

      And the best part? I still got results. In fact, it helped me lose over 80 pounds and improve my overall well-being.

      So in this post, I’m sharing how to bring that joy into your workouts and still get the kind of results that leave you feeling unstoppable.

      LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

      Table of Contents

      The Concept of Joyful Movement

      Let’s break it down. What exactly is joyful movement? It’s about finding ways to move your body that make you feel alive – rather than dreading every minute.

      Forget slogging through a gym session you hate, or forcing yourself to follow some workout for a “perfect” body.

      Joyful movement is about celebrating your body and the things it can do – all while having fun.

      It’s not about hitting a calorie target or getting a certain body shape. It’s about feeling good and enjoying your fitness journey. But it can also be about working out for fat loss, just without the guilt or pressure.

      So let’s make fitness work for you!

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      That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

      • Measures your breath to reveal if you’re burning carbs or fat.
      • Gives you personalised nutrition advice.
      • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
      • Backed by science and super easy to use.

      No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

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      Benefits of Joyful Movement

      The benefits of joyful movement go way beyond just breaking a sweat:

      • Reduced Stress: Love what you do, and stress will take a backseat. When you move in a way that excites you, those feel-good endorphins will make you feel like you’ve just won the lottery (minus the money part). (Laxmeshwar & Amarnatha, 2016) (Corazon et al., 2010) (Jin, 1992)
      • Improved Mood: A good mood boost? Check. When you’re loving your workout, it’s hard not to feel on top of the world. Joyful movement equals instant happiness. (Campion & Levita, 2014)
      • Better Adherence: When you’re enjoying yourself, consistency is a breeze. No more skipping workouts or dreading the gym. If you love what you’re doing, you’ll be back for more – no question.

      For me, the shift was life-changing. Instead of forcing myself through dreaded workouts, I started doing things I actually enjoyed. And let’s be real, when you enjoy it, you look forward to it.

      woman walking near plants and tall trees during daytime

      7 Joyful Movement Ideas

      1. Paddleboarding

      If you love being around water (who doesn’t?), paddleboarding is a fantastic way to enjoy the great outdoors while getting a killer full-body workout.

      Whether you’re on a lake, river, or the ocean, paddling around feels like both a workout and a mini-vacation. It’s a great workout for building core strength, improving balance, and boosting overall muscle tone.

      Start in calm waters, and as you gain confidence, challenge yourself to explore more. And if you’re looking for fast results, paddleboarding gives you that cardio workout for fat loss that’ll have you feeling the burn while soaking up the sun.

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      02/27/2025 10:36 am GMT

      2. Nature Walks or Hikes

        If you’ve got a love for nature, hiking and nature walks will make your workout routine feel more like a mini adventure.

        I’ll tell you, nothing beats the feeling of hiking up a trail you’ve never tried before – the fresh air, the beautiful views, and the pride of getting to the top. It’s not just good for your soul; it’s great for your body too.

        Whether you’re aiming for fat loss or just a general fitness boost, hiking is a solid addition to your winter workout routine.

        3. Puppy or Kitten Yoga

          If you love animals (Guilty), puppy or kitten yoga is a total game-changer. Imagine doing yoga with playful puppies or kittens climbing all over you while you try to hold your poses. Cuteness overload.

          These sessions are so good for reducing stress and improving mood. If you want a glow-up workout while playing with adorable animals, this is it.

          Just make sure you find a reputable studio where the animals are treated ethically.

          4. Aerial Hoop or Aerial Yoga

            Aerial hoop or aerial yoga is where you really take your workouts to the next level. It’s fun, it’s challenging, and it works your muscles in ways you didn’t know were possible.

            Plus, nothing makes you feel cooler than hanging in the air like some kind of aerial goddess.

            Whether you’re looking to target your core, improve your coordination, or just try something new, aerial yoga and hoop workouts are a full-body workout for women that’ll get you results – and a serious confidence boost.

            If you’re a beginner, start with the basics, and don’t worry if you can’t quite manage the hoop just yet. You’ll get there.

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            5. Trampoline Workouts

              I’m talking about trampoline workouts – not just bouncing for fun (though that’s great too). Rebounding, or trampoline fitness, is a quick and easy workout at home that burns fat while feeling like you’re back in childhood.

              It’s low-impact, so it’s easy on your joints, but it still gets your heart pumping.

              Check out your local trampoline park for classes or bounce at home with a mini trampoline. Bonus: It’ll make you feel like a kid again.

              6. Rock Climbing or Bouldering

                If you want to feel like a badass, rock climbing and bouldering are where it’s at. It’ll test your strength and agility, and trust me, you’ll feel like an absolute legend when you reach the top.

                It’s the perfect workout for full body fat loss and building muscle.

                Climbing strengthens your arms, core, and legs, and the mental focus it requires will keep your mind sharp.

                Plus, the confidence you gain from conquering a tough climb is worth its weight in gold.

                7. Geocaching or Scavenger Hunts

                  Let’s talk about adventure. Geocaching and scavenger hunts combine exercise and treasure hunting. It’s perfect for getting outside, exploring new areas, and getting your heart rate up without even realising it.

                  And if you’re someone who loves a challenge, this is a great way to burn calories without ever stepping foot in the gym.

                  Grab a friend, use your GPS, and explore the great outdoors while working your way through a fun scavenger hunt.

                  You’ll be surprised how much fun it is and how much fat loss exercise you’ll get in the process.

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                  Tips for Incorporating Joyful Movement into Your Routine

                  Start Small

                  No need to dive straight into hour-long workouts. Start with a short session – 15 to 30 minutes – and work your way up.

                  Quick and easy workouts at home are a great way to start, especially when you’re short on time.

                  Be Consistent

                  Consistency is key. Set a regular schedule, whether it’s a daily stretch or a weekly hike. Once it becomes a habit, it’ll feel weird not to move.

                  Whatever it is, make it a non-negotiable part of your routine. Regularity helps turn these activities into habits, and soon enough, you’ll find yourself looking forward to them.

                  Listen to Your Body

                  Your body will tell you what it needs. If something feels too much, scale back. If something feels right, go for it. Remember, it’s not about pushing yourself to the limit every time. It’s about finding what works and sticking to it.

                  Make it Social

                  The more, the merrier! Invite a friend or family member to join in on your workouts. It’s way more fun when you’ve got a workout buddy to hold you accountable and share the joy of movement with.

                  Joyful Movement Ideas: Conclusion

                  Joyful movement turned my fitness routine around. It helped me lose over 80 pounds and completely changed the way I think about exercise.

                  Now, I’m all about finding ways to move that make me feel good, whether it’s paddleboarding, yoga with kittens, or hitting the trails.

                  So, pick one activity from the list and commit to it for a week. I promise you’ll be hooked.

                  Come back in a week, and let’s talk about how it went. Did it make you feel more relaxed? Did you feel more energised?

                  Share your experience, and let’s keep this journey going together. Are you ready to commit to your own glow-up? Let’s do it!

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