Sustainable Habits

  • Wellbeing

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

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

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

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

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

    Table of Contents

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

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

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

    Here’s what counts as self-care movement:

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

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

    2. Make it a habit (without forcing it)

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

    Try habit stacking to make exercise effortless:

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

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

    woman in black tank top and white pants doing yoga

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

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

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

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

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

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

    4. Make it feel like a self-care moment

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

    Here’s how:

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

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

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    exercise feel

    5. Add a dopamine boost to every workout

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

    Try these dopamine hacks to make movement effortless:

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

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

    6. Move for your mind, not just your body

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

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

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

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

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

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

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

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

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

    Low-Effort Self-Care

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

    Explore the full Lazy Girl Self-Care Series:

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

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

    The most important rule: Ditch the guilt

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

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

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

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    exercise feel
  • Nutrition

    Happy Gut, Happy Life: Easy Tips for Gut Healing

    Here’s something you may not believe: your gut is basically the control centre of your whole body—your energy, your mood, even your skin. So if your stomach feels more like a warzone than a happy camper, it’s time to roll up your sleeves and sort it out. Don’t worry; I’ve got you covered with gut healing recipes, foods that’ll love your tummy back to health, and plenty of tips to get you started.

    Grab a cuppa, and let’s chat about how to heal your gut the easy way—without turning your kitchen into a science lab.

    Whether you’re here for some soupy goodness, snacks on-the-go, or a gut-friendly diet plan, we’re about to make your gut feel so good it’ll be singing.

    Let’s get started!

    gut healing

    What’s All This Fuss About Gut Health Anyway?

    Your gut is home to trillions of bacteria (don’t panic, they’re mostly good ones).

    A healthy gut biome means better digestion, less bloating, and fewer awkward tummy grumbles in meetings.

    But if your diet’s been more “crisps and energy drinks” than “leaky gut diet plan,” you might be overdue for a reset.

    Here’s how to spot the signs your gut’s crying out for help:

    • Bloating that makes you feel like a balloon animal.
    • Tiredness you can’t shake.
    • Skin playing up like a stroppy teenager.
    • Feeling “meh” all the time.

    Sound familiar?

    No worries. We’re about to fix that.

    Step-by-Step: How Good Bacteria and Fibre Work Together to Heal Your Gut

    Step 1: Understand Your Gut’s VIPs – Probiotics

    First, meet the probiotics—your gut’s little superheroes.

    These are the good bacteria that live in your digestive system, helping with everything from breaking down food to boosting your immune system.

    They even have a say in your mood!

    But like any superhero team, they need the right conditions to do their best work.

    gut healing Meals and snacks to heal your gut, featuring fruits good for digestion and fibre-rich foods.

    Probiotic-rich foods like yoghurt, kimchi, and kombucha deliver these good bacteria straight into your gut.

    Think of them as reinforcements for your gut army.

    Deluxe Organic Kombucha Starter Kit

    If you’ve ever wanted to try making your own kombucha, this starter kit is such a game-changer! Plus, it’s so much cheaper (and tastier) than buying bottles at the shop. Trust me, you’ll love it!

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    Step 2: Feed the Probiotics – Enter Prebiotics

    Now, let’s talk about prebiotics—the fibre-rich foods that feed your probiotics.

    Prebiotics aren’t bacteria themselves; they’re essentially food for the good bacteria already in your gut. Without prebiotics, probiotics can’t thrive.

    Some top prebiotic foods include:

    • Bananas
    • Garlic
    • Onions
    • Oats
    • Asparagus

    Prebiotics are like the fertiliser that keeps your gut garden blooming.

    Step 3: Combine Prebiotics and Probiotics for Gut Harmony

    For the ultimate gut health combo, pair prebiotics and probiotics in your diet.

    This dynamic duo works together to keep your microbiome balanced and your digestion smooth.

    Step 4: Keep Things Moving with Fibre

    Fibre is your gut’s best friend. It doesn’t just feed your probiotics; it also keeps your digestive system running like clockwork.

    Aim for plenty of fruits, veggies, and whole grains in your meals.

    Fibre helps your body absorb nutrients more effectively and reduces bloating.

    Foods and drinks designed to support gut health and reset your digestion.

    Pro Tip: Don’t forget to hydrate! Fibre needs water to do its job properly.

    Looking for more foods to support your gut and overall health? Check out my list of the top 10 cholesterol-lowering foods to add to your diet!

    Step 5: Maintain the Balance

    Your gut is happiest when it’s balanced.

    Keep your gut in check by sticking to a diet full of whole foods, fermented foods, and plenty of fibre.

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    GUT HEALING

    Easy Tips to Start Healing Your Gut

    Cut Back on Sugar and Processed Foods

    Look, I’m not saying you can’t have the occasional chocolate biscuit, but sugar and processed foods are like throwing a house party in your gut—chaos.

    • Limit fizzy drinks and swap them for gut-friendly options like kombucha or a DIY gut health drink.
    • Choose natural snacks like nuts or fruit over crisps and sweets.

    Your gut biome will be happier than a kid in a sweet shop—but the healthy kind, of course.

    Think your diet is gut-friendly? You might be surprised! Check out my post on common diet mistakes and uncover 10 ‘healthy’ foods to avoid!

    Breakfast, Drinks, and Snacks That Love Your Gut

    Start your day right with breakfast recipes packed with stomach-healing foods. Here are a few ideas:

    • Super Gut Smoothie: Blend spinach, banana, Greek yoghurt, and a sprinkle of flaxseed.
    • Overnight oats: Mix oats, almond milk, and berries for an easy gut-healing recipe.
    • DIY gut health drink: Warm water with lemon and ginger. Simple but effective.
    A focus on gut healing foods, including easy recipes for better digestion.

    Snacks? Grab nuts, a bit of dark chocolate, or apple slices with almond butter. These are all part of a healthy gut diet.

    Struggling to get enough protein while healing your gut? Don’t miss my high-protein hacks to hit 100g effortlessly—it’s easier than you think!

    Soup, Glorious Soup

    When in doubt, make soup.

    It’s comforting, easy to digest, and perfect for healing your gut. Try these gut-cleaning recipes:

    • Bone broth soup: Packed with collagen, it’s a superstar for your stomach lining. Try this one from Modern Food Stories: Tastiest Healing Chicken Bone Broth
    • Carrot and ginger soup: A creamy bowl of goodness, bursting with healing herbs. I love this one from Love & Lemons: Carrot Ginger Soup
    • Miso soup: A fermented wonder for your gut biome. Here’s one from one of my all-time favourite recipe sites – The Minimalist Baker: 15-Minute Miso Soup with Greens and Tofu

    Soups are not only perfect for a leaky gut diet but also great for warming you up on chilly evenings.

    Amazon Basics 500 Watt Multi-Speed Immersion Hand Blender

    This immersion blender is a total lifesaver! It makes whipping up creamy, gut-healing soups like carrot and ginger a breeze. You’ll love it!

    Buy on Amazon

    Daily Habits for a Healthy Gut

    Let’s not stop at food. Here’s the protocol for keeping your gut happy, day in and day out:

    1. Chew your food properly: Yes, it’s boring, but your gut will thank you.
    2. De-stress like a boss: Stress messes with your microbiome. Try yoga or mindfulness.
    3. Sleep it off: Your gut heals while you snooze, so get those 7-9 hours.
    4. Move your body: Exercise keeps things flowing (literally). A brisk walk will do wonders.
    Essential tips for creating a healthy gut diet and improving overall wellness gut healing

    Did you know stress can mess with your gut health? Check out my guide to the Cortisol Diet for tips on balancing stress hormones!

    Supplements and a 30-Day Gut Cleanse Plan

    If you’re ready to level up, consider adding probiotics and digestive enzymes to your diet.

    These supplements can turbocharge your gut-healing journey.

    Want a reset? Try a 30-day gut cleanse:

    • Week 1: Focus on gut-healing soups and easy recipes.
    • Week 2: Introduce fermented foods and herbal teas.
    • Week 3: Cut out processed junk and fizzy drinks.
    • Week 4: Celebrate your progress with a gut-friendly treat, like a fruity smoothie.

    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!

    You’ve Got This!

    Healing your gut doesn’t have to mean giving up everything you love.

    It’s about balance, finding the foods that work for you, and creating meals that make your taste buds and tummy happy.

    Whether you’re sipping on a gut-cleansing drink, munching on healthy gut recipes, or tucking into soups to heal your gut, every step counts.

    Remember, a happy gut is a happy life. Now, go raid your fridge and whip up something your gut will love.

    You’ve got this—no guts, no glory!

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    GUT HEALING
  • 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. Nutrition

      10 Unhealthy Foods You Think Are Healthy: Common Diet Mistakes

      Let’s get one thing straight right off the bat: I’m not here to tell you to throw out any of these “unhealthy foods”. Your granola bars are safe and you don’t need to abandon your love for a quick protein-packed snack. If they’re your go-to, keep enjoying them!

      Food should be about balance, not deprivation.

      However, what really bugs me is how these foods are often marketed. They’re pitched as the ultimate “healthy eating diet” staples, part of some magical no processed food diet, or even essentials for your whole food diet.

      But when you dig a little deeper, many of them aren’t as saintly as they seem.

      This isn’t about saying no to unhealthy foods—it’s about knowing what’s in them. Whether you’re aiming for a real food diet, looking to avoid processed foods, or just want to understand what are processed foods, I’ve got you covered. Let’s debunk the myths and empower you to make informed choices.

      unhealthy foods

      What’s Healthy vs Unhealthy Food, Really?

      Let’s take a moment to break down what actually counts as “healthy” and “unhealthy” because, honestly, the lines can get pretty blurry.

      It’s not about labelling foods as “good” or “bad” but understanding where they fall on the spectrum.

      Whole Foods: These are your MVPs—foods in their natural state, like fruits, veggies, nuts, seeds, and whole grains. Think fresh sweet potatoes, spinach, or almonds. Whole foods are the foundation of a whole food diet, packed with nutrients and as close to nature as you can get.

      Lightly Processed Foods: These have been tweaked a bit but still keep their nutritional value intact. Things like frozen veggies, canned beans, or rolled oats are excellent staples for nutrition.

      Processed Foods: These have been altered for convenience, with added ingredients like sugar, salt, or oils. Bread, pasta, and flavoured yoghurts fall into this category. While not inherently unhealthy, it’s good to be mindful of what’s added.

      Ultra-Processed Foods: These are the big offenders on the “unhealthy foods” list. They’re highly altered with preservatives, additives, and artificial ingredients. Think crisps, fizzy drinks, and instant noodles. These foods often lack the nutrients your body needs and are easy to overconsume.

      Here’s the thing: no food needs to be completely off-limits. If you aim for balance, you can enjoy a mix of all these without the guilt trip. That’s where the 80/20 Method comes in.

      The 80/20 Method of Eating: A Game-Changer

      UNHEALTHY FOODS LIST

      Here’s the deal: you don’t have to eat “perfectly” to be healthy. The 80/20 method is a flexible approach to eating that focuses on balance rather than extremes.

      80% of the time, prioritise nutrient-dense, whole foods—fruits, veggies, good carbs like quinoa or oats, and lean proteins. These foods fuel your body, keep your energy steady, and support long-term health.

      20% of the time, enjoy the “unhealthy foods” you love—whether it’s a chocolate bar, takeaway pizza, or that fancy protein bar that tastes suspiciously like dessert. This keeps life enjoyable and helps you stick to your plan without feeling deprived.

      UNHEALTHY FOODS 80/20 EATING

      The 80/20 method works best when you pair it with mindful eating. It’s not just what you eat but how you eat that matters! Dive into Mindful Eating 101 to learn how to tune into your hunger cues and enjoy food without obsessing over every calorie.

      Balance, not perfection, is the key to a healthy eating diet that’s sustainable.

      1. Granola Bars: Not quite the non-processed snack you’d think.

      Granola bars are marketed as a “natural eating” staple, but many are packed with sugar, syrups, and additives..

      My take: If you love them, eat them! They’re great for convenience, and I reach for them a lot as a pre-workout snack. But if you’re after true non-processed foods, check the label or try making your own. Otherwise, grab a handful of nuts or good carbs like a banana—they’ll fill you up without the hidden extras.

      If you want to take the guesswork out of planning meals with the right balance of nutrients, macros can be a game-changer. Head over to Meal Planning by Macros: Your Ultimate Guide! to learn how to build meals that fuel your body and satisfy your taste buds.

      2. Smoothies and Juices: A sugar fast waiting to happen.

      Smoothies are often sold as a “healthy eating” miracle, but pre-made versions are loaded with sugar and stripped of fibre.

      My take: Blend your own at home with non-processed foods like whole fruits, veggies, and maybe some spinach for a nutrient boost. Pair it with complex carbs like oats or chia seeds to keep you fuller for longer. If shop-bought smoothies are your thing, just enjoy them as a treat—not your main source of nutrition.

      two glasses of green smoothie on a cutting board

      3. Fat-Free Products: Sugar’s sneaky partner.

      The fat-free craze might sound like it fits into a healthy eating diet, but here’s the kicker: when fat is removed, sugar and chemicals are usually added.

      My take: Don’t fear fat! Full-fat products are part of natural eating and much more satisfying. A little bit of fat in your diet goes a long way, so go for real food options like full-fat Greek yoghurt or avocados. You’ll thank yourself later.

      4. Veggie Chips: More processed than you’d think.

      Veggie chips scream health food, but don’t be fooled—they’re still fried, salty, and more “crisp”. They might seem like a better choice than regular crisps, but they’re still firmly on the processed food list.

      My take: If you’re a fan, go ahead and snack! But for a swap, try roasting your own sweet potato snacks or munching on air-popped popcorn.

      5. Store-Bought Salad Dressings: Sweet surprises in disguise.

      You’ve made a gorgeous salad with whole foods, but then you drown it in dressing from a bottle. Unfortunately, most store-bought dressings are full of sugar, preservatives, and oils.

      My take: If you love your bottled dressing, no judgement—use it! But for a healthier alternative, whip up your own with olive oil, lemon juice, and a touch of honey.

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      6. Protein Bars: Delicious but deceptive.

      I’m a huge fan of protein bars, but let’s be honest—they’re often closer to candy bars. They’re marketed as healthy, but many are full of sugar and additives.

      My take: Enjoy them as a treat or a post-workout snack, but don’t rely on them as a meal replacement. If you’re aiming for a real food diet, go for boiled eggs or a handful of nuts instead.

      7. Flavoured Yoghurts: Dessert disguised as breakfast.

      Flavoured yoghurts are another food often paraded as part of a healthy eating diet. But the sugar content? It’s closer to a pudding.

      My take: If you love your fruity yoghurt, stick with it! But try adding honey or fresh fruit to plain Greek yoghurt—it’s a quick trick that’s just as tasty without the sugar overload.

      a bowl of oatmeal and a spoon on a napkin

      8. Breakfast Cereals: High-carb foods with little to give back.

      Breakfast cereals might be sold as healthy carbs, but most are refined and sugary. Even the “whole-grain” ones can be misleading.

      My take: Switch to oats or make your own granola using non-processed foods. They’re cheap, easy, and keep you full for hours.

      9. Packaged Smoothie Bowls: Pretty but problematic.

      Smoothie bowls look like they belong in a whole foods list, but pre-packaged ones are usually full of sugar and additives that scream processed food.

      My take: Make your own at home with frozen bananas, fresh berries, and healthy carbs like granola or chia seeds. It’s cheaper and tastier.

      10. Plant-Based Meats: Not all that natural.

      Plant-based meats are great for reducing your carbon footprint, but many are ultra-processed and far from whole. They’re often high in sodium and additives, making them more processed food than non-processed food.

      My take: Enjoy them if you like, but balance them with whole plant foods like beans, lentils, or tofu. They’re perfect for a natural eating approach.

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      Conclusion

      At the end of the day, food is meant to be enjoyed.

      Whether you’re diving into natural eating, trying a sugar fast, or simply cutting back on the unhealthy foods list, remember this:

      Balance beats perfection, every time.

      If you love granola bars, veggie chips, or a shop-bought smoothie, eat them guilt-free. Just know what you’re getting and keep your diet filled with plenty of real food, good carbs, and the occasional treat.

      You’re smashing it—keep going!

      If you’ve ever struggled with the binge-restrict cycle or felt trapped by an all-or-nothing mindset, you’re not alone. Understanding the psychology of weight loss is key. Check out Weight Loss Psychology 101 for insights into building a healthy, balanced relationship with food.

      Enjoyed this post? Pin it for later!

      UNHEALTHY FOODS

      Unhealthy Foods: Studies

      Granola bars can be high in added sugars but reformulating with low-glycaemic sweeteners like honey improves nutrition without sacrificing taste (Ying, 2018).

      Commercial smoothies often lack fibre and are loaded with sugar; homemade versions with whole fruits are healthier (Zamora-Gasga et al., 2014).

      Fat-free products often replace fat with sugars, making full-fat options like Greek yoghurt a better choice for satiety and nutrition (Stanhope, 2016).

      Protein bars frequently contain high sugar levels and should not replace whole-food protein sources (Fernan et al., 2018).

    2. 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!

    3. Nutrition

      Top 10 Foods to Eat Daily to Lower Cholesterol Naturally

      Did you know that heart disease is one of the leading causes of death worldwide—and high cholesterol plays a massive role in that? It’s not exactly the cheeriest stat, but here’s the good news: you can lower cholesterol naturally, starting with the food you eat.

      Think of cholesterol like that house guest who overstays their welcome. A little bit is fine (even helpful), but too much can start causing problems.

      So, what if you could politely show the bad cholesterol (LDL) the door while letting the good cholesterol (HDL) stick around to tidy up?

      Hi, I’m Brooke—a mum, wellness enthusiast, and someone who takes heart health seriously. Heart disease runs in my family, so I’ve always known I had to be proactive about staying healthy. A few years ago, I overhauled my lifestyle—losing over 80lbs and adopting small, intentional habits that made all the difference. Now, I’m all about sustainable, balanced living, and I’m here to help you do the same.

      In this post, we’ll dive into 10 amazing foods that naturally lower cholesterol. These aren’t weird or complicated—they’re delicious, everyday ingredients you can easily add to your meals.

      Plus, I’ll sprinkle in ideas for cholesterol-friendly recipes, healthy meals and snacks, and even a sample low cholesterol diet plan to get you started.

      Ready to take control of your heart health (and feel good doing it)? Let’s get started!

      Top 10 Foods to Eat Daily to Lower Cholesterol Naturally

      1. Oats: The Breakfast Hero

      Start your day with oats, and you’re already winning. Oats are packed with beta-glucan, a type of soluble fibre that acts like a sponge, soaking up LDL cholesterol and flushing it out of your system.

      How to enjoy them:

      • Overnight oats with a dollop of almond butter.
      • Warm porridge topped with apples or berries.

      For a quick, heart-healthy breakfast, try some cholesterol-lowering foods recipes like oat pancakes or oat-based granola bars.

      If you’ve ever struggled with bouncing between diets and want to make changes that actually stick, take a look at my post on Yo-Yo Dieting – How to Stop. It’s all about finding a balanced, sustainable approach.

      Help Lower Cholesterol

      2. Beans: Fibre-Packed and Fabulous

      Beans are the unsung heroes of any anti cholesterol regime. They’re high in soluble fibre, which blocks cholesterol from being absorbed. Plus, they’re cheap, filling, and perfect for healthy meal prep for high cholesterol.

      How to eat more beans:

      • Toss them in a salad.
      • Blend them into a creamy hummus.

      For an easy low cholesterol recipe for dinner, make a hearty bean chilli or bean soup.

      If you’re feeling a bit overwhelmed with all these changes, don’t worry—I’ve got you. Check out my post Simplify Nutrition With These 5 Easy Tips for practical advice on making healthy eating a breeze.

      3. Aubergine: The Cholesterol-Busting Chameleon

      Aubergine is a proper multitasker. It’s low in calories, high in soluble fibre, and absorbs flavours like a sponge.

      Easy ways to enjoy it:

      • Roast slices with olive oil and garlic.
      • Make a smoky aubergine dip for a snack.

      It’s also a fab addition to your diet meal plan to lower cholesterol—perfect for a roasted vegetable medley or a veggie pasta bake.

      Cholesterol Lowering Foods Recipes Breakfast

      4. Nuts: Your Go-To Snack for Heart Health

      Nuts are the ultimate healthy meals and snacks option. They’re rich in healthy fats and help lower LDL cholesterol while boosting HDL.

      Best options: Almonds, walnuts, and pistachios.

      Snack idea: A handful of mixed nuts (not the salted ones, cheeky!). Add them to a low cholesterol meal plan by sprinkling them over salads or porridge.

      Not only are nuts great for your heart, but they also help keep you fuller for longer. For more satisfying snack ideas, head over to my post on Satiating Foods: 5 Foods High On The Satiety Scale.

      5. Vegetable Oils: Swap, Don’t Stop

      Swap butter and margarine for heart-healthy vegetable oils like olive, sunflower, and rapeseed. These oils are essential for a lower cholesterol diet because they’re packed with unsaturated fats.

      How to use them:

      • Drizzle olive oil over salads.
      • Use sunflower oil for cooking.

      For an easy cholesterol-friendly recipe, make a vinaigrette with olive oil, lemon juice, and herbs.

      Cholesterol Lowering

      6. Fruits Rich in Pectin: Nature’s Little Helpers

      Pectin is a type of fibre that binds cholesterol and gets rid of it. Luckily, loads of delicious fruits are bursting with it.

      Top picks: Apples, oranges, strawberries, and grapes.

      Snack idea: Sliced apple with a sprinkle of cinnamon or a handful of grapes on the go. Or try a fruit salad with pectin-rich fruits.

      7. Soy: The Plant-Based Powerhouse

      Soy protein is a star ingredient in any low cholesterol diet plan. It actively reduces LDL cholesterol and is perfect for meal ideas to lower cholesterol.

      Simple swaps:

      • Use soy milk in your tea or coffee.
      • Add tofu or edamame to stir-fries.

      For a delicious recipe to reduce cholesterol, try a soy stir-fry with mixed veggies.

      Help Lower Cholesterol

      8. Fatty Fish: Omega-3 Magic

      Fatty fish like salmon, mackerel, and sardines are full of omega-3 fatty acids, which lower triglycerides and improve heart health.

      Quick ideas:

      • Grilled salmon with a side of greens.
      • Sardines on wholegrain toast.

      Make it part of your high cholesterol diet plan to enjoy a heart-healthy meal twice a week.

      9. Fibre-Rich Grains: Fuel Your Body

      Whole grains like barley, quinoa, and brown rice are perfect for a cholesterol-lowering diet. They’re high in fibre, which helps reduce LDL cholesterol and keeps you full longer.

      Meal idea: A grain bowl with roasted veggies, beans, and a drizzle of olive oil. Add it to your lunch or dinner.

      Low Cholesterol Diet

      10. Dark, Leafy Greens: The Underrated Hero

      Dark greens like kale and spinach are fibre-packed and full of plant sterols, which block cholesterol absorption.

      Easy ways to eat them:

      • Blend them into smoothies.
      • Sauté with garlic and olive oil for a tasty side dish.

      For a simple cholesterol-reducing recipe, toss them into a hearty soup or salad.

      Sample Low Cholesterol Diet Plan

      Here’s a simple and delicious low cholesterol diet plan to help you get started. It’s packed with cholesterol-lowering foods, easy-to-make meals, and snack ideas that are both satisfying and heart-healthy.

      Breakfast: Oats and Fruit Bowl

      • What you’ll need:
        • ½ cup oats cooked with almond milk.
        • A handful of berries (strawberries or blueberries).
        • 1 tablespoon of chopped walnuts.
        • A drizzle of honey (optional).

      Why it works:
      This breakfast is rich in soluble fibre from the oats and pectin from the berries, making it a perfect start to your day. Plus, the nuts add healthy fats to help lower LDL cholesterol.

      Mid-Morning Snack: Apple with Nut Butter

      • What you’ll need:
        • 1 medium apple (rich in pectin).
        • 1 tablespoon of almond or peanut butter.

      Why it works:
      This combo gives you a boost of fibre and healthy fats, keeping you full and your cholesterol in check.

      Struggling with emotional eating? It’s so easy to grab something quick and not-so-healthy when stress kicks in. Learn how to manage stress and snack mindfully in my post, Stress Eating? Experience a Healthier, Happier Life.

      Lunch: Bean and Quinoa Salad

      • What you’ll need:
        • ½ cup cooked quinoa.
        • ½ cup mixed beans (black beans, chickpeas, or kidney beans).
        • 1 cup chopped spinach or kale.
        • Olive oil and lemon dressing.

      Why it works:
      This salad is a fibre-packed powerhouse, full of cholesterol-lowering foods like beans, quinoa, and dark leafy greens. The olive oil adds heart-healthy unsaturated fats.

      a bowl of food

      Afternoon Snack: Soy Yogurt with Chopped Almonds

      • What you’ll need:
        • 1 cup plain soy yogurt.
        • 1 tablespoon of chopped almonds or walnuts.

      Why it works:
      Soy protein actively helps reduce cholesterol, and the nuts provide additional healthy fats.

      Dinner: Grilled Salmon with Roasted Aubergine

      • What you’ll need:
        • 1 salmon fillet (or mackerel if you prefer).
        • 1 aubergine, sliced and roasted with olive oil and garlic.
        • A side of steamed broccoli or green beans.

      Why it works:
      Fatty fish is loaded with omega-3s, while the aubergine and greens deliver soluble fibre to help remove cholesterol from your body.

      Evening Snack: Warm Lemon Water and a Handful of Walnuts

      • What you’ll need:
        • Warm water with a slice of lemon.
        • 5-6 walnuts.

      Why it works:
      This light snack helps you wind down while giving your body one last boost of cholesterol-fighting nutrients before bed.

      Tips for Customising Your Diet Plan

      • Switch up your fruits and veggies for variety.
      • Add herbs and spices like turmeric or garlic for extra heart-health benefits.
      • Drink plenty of water throughout the day.

      This low cholesterol diet plan is simple to follow and easy to adjust to your taste preferences. It’s all about consistency, so start with one or two meals and build from there.

      Building balanced meals with these foods doesn’t have to be complicated. For a step-by-step guide to creating well-rounded, nutritious meals, check out A Beginner’s Guide to Building a Balanced Plate.

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      Conclusion: Small Changes, Big Wins

      You don’t need to overhaul your entire diet overnight—start by adding one or two of these foods daily and build from there.

      If heart health is on your mind, know this: you’re not alone. With a little effort, you can take control of your cholesterol levels and feel amazing doing it.

      Remember, it’s all about consistency—not perfection. Small steps add up over time. For more on building healthy habits that last, read The Importance of Consistency: Small Habits Lead to Big Results!

      Ready to give it a go? Start with oats tomorrow morning—it’s a simple, tasty first step. You’ve got this! 💪

      Studies

      Oats: Studies show that the beta-glucan in oats acts like a sponge, soaking up LDL cholesterol and helping your body flush it out (Harland, 2012).

      Beans: These humble legumes are packed with soluble fiber, which blocks cholesterol absorption in the gut. Plus, they’re budget-friendly and versatile for healthy recipes like soups, salads, and chilis (Jenkins et al., 2003).

      Aubergine (Eggplant): A low-calorie multitasker, aubergine is rich in soluble fiber, which helps reduce cholesterol absorption. (Jenkins et al., 2008).

      Nuts: Almonds, walnuts, and pistachios are excellent snacks for reducing LDL cholesterol while boosting HDL levels. They’re high in heart-healthy fats, making them a simple addition to salads, breakfasts, or as a grab-and-go snack (Katan et al., 2003).

      Vegetable Oils: Swapping butter for unsaturated oils like olive or sunflower oil significantly lowers LDL cholesterol without affecting HDL cholesterol, making it an easy yet impactful dietary shift (Mensink & Katan, 1989).

      Fruits Rich in Pectin: Apples, oranges, strawberries, and grapes are not just tasty—they’re packed with pectin, a type of soluble fiber that binds to cholesterol and removes it from the body (Naumann et al., 2006).

      Soy: Incorporating soy products like tofu, edamame, and soy milk into your meals can reduce LDL cholesterol by up to 10%, thanks to its unique plant-based protein (Tikkanen et al., 2001).

      Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower triglycerides and improve overall heart health. Aim to enjoy these fish twice a week (Welty, 2020).

      Whole Grains: Barley, quinoa, and brown rice are packed with fibre, which reduces LDL cholesterol while keeping you feeling fuller for longer. (Jenkins et al., 2005).

      Dark, Leafy Greens: Kale and spinach are loaded with plant sterols, which block cholesterol absorption. (Bruckert & Rosenbaum, 2011).

    4. Fitness

      The Ultimate Gym Bag Essentials: Your Go-To List

      Whether you’re smashing out a quick session or spending the day perfecting your workout routine, having the right gym bag essentials is the key to feeling unstoppable. Think of your bag as your fitness sidekick—packed with everything you need to stay organised, comfortable, and ready to crush it.

      If you’re new here, welcome!

      I’m Brooke—a mum, fitness enthusiast, and lover of all things wellness. A few years ago, I lost over 80lbs and completely transformed my life, and now I’m all about helping others find joy in movement, balance in nutrition, and sustainable habits that stick.

      Now that introductions are out of the way, let’s get stuck into the ultimate “What’s in my gym bag” checklist!

      The Ultimate Gym Bag Essentials: Your Go-To List

      1. A Reliable Gym Bag

      The star of the show! You’ll need the right bag to hold all your workout bag essentials.

      NIKE Brasilia Training Duffel Bag, Black/White
      NIKE Brasilia Training Duffel Bag, Black/White
      $45.97

      This bag is an absolute gym essential! It’s spacious, durable, and has plenty of compartments to keep everything organised. Practical and stylish—can’t go wrong with this one! 🏋️‍♀️🎒 - Brooke

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      02/27/2025 11:17 am GMT

      Compact Option: Adidas Defender Small Duffel – Lightweight but still roomy enough for your pilates bag essentials or daily workouts.

      Best Gym Bags For Women
      Buy On Amazon

      2. Water Bottle

      Stay hydrated, babe! Dehydration is a workout killer.

      Best Overall: Hydro Flask Wide Mouth Water Bottle – Keeps your water icy cold for hours, because lukewarm water isn’t the vibe.

      Workout Bag Essentials
      Buy On Amazon

      Budget-Friendly: IRON °FLASK Glass Sports Water Bottle – Affordable, sturdy, and comes in sizes to suit your sweat session.

      gym bag essentials
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      3. Sweat Towel

      No one wants to be that person dripping on the equipment. A towel is a must for your bag essentials list.

      Top Pick: Dock & Bay Quick Dry Fitness Towel – Super absorbent and dries quickly.

      gym bag essentials
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      Budget Option: BAGAIL Camping Towel with EVA Case – Cheap, cheerful, and comes in a nice little case.

      What To Keep In Your Gym Bag
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      4. Headphones

      Let’s be honest: a good playlist can turn a meh workout into a stellar one.

      Best Wireless: SHOKZ OpenFit – Open-Ear True Wireless Bluetooth Headphones – Lightweight, secure, and perfect for staying aware of your surroundings while still jamming out.

      gym bag essentials open ear headphones
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      Budget-Friendly: JLab Go Air Pop Earbuds – Affordable with fab sound. Perfect for your soundtrack.

      gym bag essentials Gym Bag Essentials List
      Buy On Amazon

      5. Workout Clothes

      Because there’s nothing worse than an outfit that doesn’t perform as well as you do. Always pack a backup set of breathable, moisture-wicking clothes in your gym accessories.

      Leggings

      CRZ Yoga High-Waist Leggings – Flattering, squat-proof, and perfect for all workouts.

      Gym Must Haves For Women gym bag essentials
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      Tops

      Under Armour HeatGear Tank – Lightweight, breathable, and sweat-wicking.

      Gym Accessories Woman
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      More Coverage Option: Carpetcom Oversized Drop Shoulder Workout Shirt – For a relaxed fit with plenty of movement and comfort.

      gym bag essentials
      Buy On Amazon

      6. Gym Shoes

      Don’t let dodgy footwear ruin your gains—shoes matter, people!

      Best for Weightlifting: Reebok Nano X3 Training Shoes – For those heavy lifts.

      What To Put In Your Gym Bag
      Buy On Amazon

      Best for Running: Nike Air Zoom Pegasus 40 – Cushioned for all your cardio goals.

      Buy On Amazon

      7. Toiletries

      Because staying fresh and feeling good post-workout is non-negotiable. Whether you’re dashing out after a quick session or taking a proper shower at the gym, here’s everything you’ll want to keep in your gym bag essentials for women:

      Quick Freshen-Up Essentials (No Shower)

      I know, skipping a shower after a sweaty gym session might sound a bit gross, but some of us prefer to clean up at home and just need to freshen up enough so we don’t send people running for the hills!

      Cleansing Wipes: NIVEA Refreshing Cleansing Wipes – Perfect for a quick cleanse post-workout.

      Gym Essentials Woman
      Buy On Amazon

      Dry Shampoo: Batiste Original Dry Shampoo – A lifesaver for hair that needs a little refresh.

      Buy On Amazon

      Whole-Body Deodorant: Native Whole Body Deodorant – Lightweight, skin-friendly, and works anywhere you need a quick refresh.

      gym bag essentials
      Buy On Amazon

      Shower Essentials

      Body Wash: MONDAY Body Wash Moisture Travel Size – Gentle and nourishing for post-sweat skin.

      Buy On Amazon

      Shampoo & Conditioner: Kristin Ess Signature Travel Size Salon Shampoo + Conditioner Set – Leaves your hair soft and smelling amazing.

      Buy On Amazon

      Loofah or Shower Puff: MainBasics Exfoliating Silicone Body Scrubber – Compact and perfect for a thorough clean.

      Buy On Amazon

      8. Protein or Energy Snacks

      For when you need a quick boost after smashing your workout gym routine.

      Best Protein Bars: RXBAR Variety Pack – No nonsense, just protein-packed goodness.

      gym bag essentials protein bars Workout Bag Essentials Women
      Buy On Amazon

      Energy Boost: Trail Mix Packs with Nuts and Dried Fruit – Easy to toss into your workout bag essentials women edition.

      Buy On Amazon

      9. Resistance Bands

      Small but mighty! Perfect for adding variety to your gym bag essentials.

      Top Pick: Fit Simplify Resistance Loop Bands – Ideal for warm-ups or sneaky home workouts.

      Pilates Bag Essentials
      Buy On Amazon

      10. Foam Roller or Massage Ball

      Post-workout recovery = non-negotiable.

      Massage Roller: TheraBand Roller Massager – Portable and perfect for sore spots.

      Bag Essentials List
      Buy On Amazon

      11. Padlock

      Keep your gear safe while you’re busy smashing it at the gym.

      Best Overall: Master Lock 1535D Combination Padlock.

      Go To The Gym
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      12. Notebook or Fitness Tracker

      Tracking your progress is the name of the game, my friend.

      Digital Option: Fitbit Charge 5 Fitness Tracker – All the stats, none of the faff.

      Gym Bag Essentials
      Buy On Amazon

      Old School: Clever Fox Fitness & Food Journal – Perfect for scribbling down your plan & PBs.

      gym bag essentials Daily Routine Planner
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      What to Read Next

      If you’re loving this post, here are three more that’ll help you level up your fitness game:

      How To Go To The Gym When You’re Anxious – Practical tips to overcome gym anxiety and feel confident in your workout space.

      10 Simple Tricks for Making Exercise a Daily Habit – Easy, actionable strategies to stay consistent and keep moving.

      The Only Full-Body Workout Plan You Need as a Beginner – A straightforward guide to building strength and confidence, whether at home or in the gym.

      Check them out and keep smashing those fitness goals! 💪

      Final Thoughts: Pack Like a Pro!

      There you have it—your ultimate gym bag essentials list. Whether you’re tackling your daily routine planner, going to the gym, or just smashing out a quick session, these workout bag essentials will have you covered. So pack up, show up, and let’s crush it together. You’ve got this!

      What’s in your gym bag? Drop your must-haves in the comments below—I’m always on the lookout for new ideas!

    5. Goals, Habits

      75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

      75 medium challenge

      You’ve probably seen the 75 Hard Challenge plastered all over social media – the one with the super strict rules list that makes you feel like you’ve signed up for a military boot camp instead of a lifestyle tweak.

      It’s intense, I’ll give it that, but let’s be honest: for most of us mere mortals with actual lives, kids, jobs, and a need for the occasional chocolate biscuit, it’s a bit much.

      But don’t worry, I’ve got your back!

      Enter the 75 Medium Challenge – the cooler, more balanced cousin of the 75 Hard Challenge. Think of it as the “let’s glow up without losing our marbles” plan. It’s got all the habit-building magic without the drama, and it’s designed to work with your life, not against it.

      Plus, I’ve thrown in a free tracker, a guide that’s actually realistic, and loads of aesthetic ideas to keep you motivated for the full 75 days.

      Sound good? Let’s dive in!

      Table of Contents

      Why the 75 Hard Challenge Rules Don’t Work for Everyone

      First things first, let’s address the elephant in the room – the 75 Hard Challenge. Sure, it’s called a “mental toughness” challenge, but some of its rules are as rigid as a Victorian corset. Here’s why it’s not everyone’s cup of tea:

      The Diet Plan: No cheat meals? None? Not even a slice of cake at your nan’s birthday? That’s just cruel. A strict diet plan like this might lead to obsession, guilt, and a long-term unhealthy relationship with food.

      Two-a-Day Workouts: 45 minutes, twice a day every single day for 75 days? Who has the time?! Between work, kids, and that mountain of laundry, this rule is borderline impossible for most of us. Plus, overtraining can leave you knackered or injured.

      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.

      Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

      Find Out More
      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 🙂

      Drink a Gallon of Water: Unless you fancy spending half your life in the loo, this one’s not practical. Hydration’s important, but there’s no need to drown yourself.

      Progress Pictures: Snapping daily photos might sound harmless, but for many, it fuels unhealthy body-checking habits. You’re more than your before and after pictures, hun!

      The Aesthetic Pressure: Let’s face it, part of the appeal is the promise of a dreamy before and after, but the journey should be about more than just looking good in gym leggings.

      Sound like a nightmare? Don’t panic – there’s a better way.

      📌 Pin this for later! ⬇

      What is a 75 Medium Challenge

      This is where the Medium 75 Challenge swoops in to save the day. It’s a kinder, more sustainable 75 Day Challenge. No extreme diet plans, no two-a-day workouts, and no guilt-tripping if you don’t tick every box on the rules list.

      It’s about creating simple daily habits that actually stick.

      Think of it as the ultimate glow-up challenge – one that focuses on balance, sustainability, and self-love.

      Ready to build strength and flexibility without breaking a sweat? This Ultimate 4-Week Wall Pilates Challenge is perfect for beginners looking for a gentle yet effective way to get moving!

      Check it out here!

      My 5 Daily Rules for the 75 Medium Challenge

      Here’s the 75 Medium Checklist – simple, doable, and designed to fit your life. Save this list, stick it on your fridge, or grab the free printable tracker I’ve created to help you stay on top of things.

      Mindfulness and Self-Care: Spend at least 10 minutes a day on something that calms your mind, like journaling, meditation, or just enjoying a moment of peace with a cuppa.

      Mindful Eating: Forget extreme diet plans. Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Yes, that includes your favourite treats – moderation is key.

      The Intuitive Eating Card Deck: 52 Bite-Sized Ways to Make Peace with Food
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      02/27/2025 09:38 am GMT

      Daily Movement: Get 30 minutes of movement a day. This could be walking, yoga, swimming, or even a cheeky dance in your living room. The key is consistency, not intensity.

      Stay Hydrated: Aim for 8-10 glasses of water daily. Adjust based on your needs – no one’s asking you to lug around a gallon jug unless you really want to.

      Prioritise Sleep: 7-9 hours a night is the goal. Create a relaxing bedtime routine that works for you – think cosy PJs, no phones, and maybe a good book.

      Struggling to hit those 7-9 hours of quality sleep? Check out these 11 quick hacks to fall asleep faster tonight and wake up feeling refreshed!

      Check it out here!

      Why This Approach Works

      The beauty of this challenge is how realistic and adaptable it is. Unlike the ultra-strict approaches you might have seen, this one acknowledges that life can be messy, unpredictable, and full of surprises.

      It’s not about being perfect every day or sticking to some rigid formula – it’s about creating habits that work for you in the long run.

      Rather than setting yourself up for burnout with extreme rules or unrealistic expectations, this challenge focuses on building a foundation of healthy habits that you can actually sustain.

      person holding white liquid filled cup above two pairs of dumbbells

      And the best part? If you miss a day, it’s no big deal.

      There’s no punishment, no guilt, and certainly no need to throw in the towel. Just pick up where you left off and keep moving forward. Progress isn’t about being perfect; it’s about showing up consistently and giving yourself grace when things don’t go to plan.

      This approach works because it prioritises balance and self-compassion. You’re not competing with anyone else, and you’re not stuck in a cycle of all-or-nothing thinking.

      You’re taking steps that fit your life, building momentum, and proving to yourself that small, consistent actions really do lead to big changes.

      Free Tracker & Template Ideas

      Want to stay on track? I’ve created a free printable tracker to make this Medium 75 Challenge even easier.

      You can use it to tick off your daily goals, jot down progress, and even add your own personalised 75 Challenge rules. It’s cute, it’s functional, and it’ll keep you motivated for the whole 75 days.

      Conclusion

      So, are you ready to tackle this 75 Medium Challenge and create your own epic before and after story?

      Whether you’re smashing it with a 75 Day Workout Plan, or just showing up for yourself every day, you’ve got this.

      Remember, it’s not about how you start – it’s about the habits you build along the way.

      Let’s get cracking – Your glow-up awaits!

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