sprouted grains

Adding these to your food will give your body a bit of extra goodness!

If you are not familiar with sprouted grains, here’s a bit of information on why we sprout them and what they are.

I sprout wheat at home and add it to kefir, scrambled eggs and salads.

(Wild salmon with scrambled eggs, spinach and sprouted grains)

A regular grain is essentially a seed that you could put in the ground to grow a new seed-producing plant. When you let that grain start to grow, but harvest it before the shoot turns into a full-fledged plant, you end up with sprouted grain. Pretty straight forward, right? Well, here’s where things get more complicated… In order for a shoot to grow, it digests some of the starch inside the seed and uses it as fuel to break through the grain’s outer shell. So, since sprouted grain is lower in starch, it has higher proportions of other nutrients, like protein, vitamins, and minerals, compared to unsprouted grains (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

“The advantages of sprouted grains are maximized when you are eating the sprouted grains themselves,” (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

Sprouted grains are whole grains, and whole grains are healthier than their refined-grain alternatives, like white bread, pasta, and rice.  (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

Sprouted Grain: Benefits

Sprouted grain differs from whole grain in three fundamental aspects:

1) sprouting activates food enzymes;

2) sprouting increases vitamin content,

3) sprouting neutralises antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them.

When examining the nutrient density of sprouted wheat to unsprouted wheat on a calorie-per-calorie basis, you’ll find that sprouted wheat contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as unsprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain and as a further boon, it is lower on the glycemic index making it more suitable for those suffering from blood sugar issues.

Furthermore, sprouted grain and sprouted flours – having been effectively “pre-soaked” do not need to undergo further soaking or souring and are therefore suitable for quick breads, cookies and cakes in a way that sourdoughs and soaked flours are not (www.nourishedkitchen.com/sprouted-grain)

You can always purchase sprouted grain flour online if you don’t want to do it at home.

walking

Despite being on the most underestimated activities, walking has many benefits for your health and fitness.

Although many of us have changed our perception on walking, it still remains one of the most underestimated activities out there. The main reason for this stems from the illusion that a few exercise sessions a week (especially if they are high intensity ones) or going out on runs eliminate the need for taking a walk.

So what is that miracle benefit that can only be achieved by walking?

If fat loss is your goal, incorporate walking into your lifestyle! If you are dealing with too many stresses, going for a walk might be that miracle cure you have been missing! If you want to rebalance your hormones to multiply the post-training/weightlifting/cardio effect, walking is the key to all of the above!

Walking and high-intensity exercises like intervals and weight training are synergistic in their actions. “This is not a calorie phenomena but rather a hormonal one. In order for the body to recover properly, age well, build muscle and burn fat, it needs the correct balance of stress producing hormones (cortisol, adrenaline, and noradrenaline) compared to growth promoting hormones (testosterone and human growth hormone,)” (HGH). During an exercise session, the desirable effect is to raise all of these hormones together to maximise fat loss.

However, in the days and hours following an intense workout, it is most beneficial to maximise the levels of growth hormones while minimising the levels of stress hormones. To keep stress levels low, walking should be done at a leisurely pace.

Many fat loss seekers misunderstand that changes in the way your body looks has much to do with changing the way you feel. Stress lowering activities such as yoga, Tai Chi and meditative practices are wonderful at this. A lower cortisol level along with lower perceived feelings of stress will have a positive impact on fat loss directly through less cortisol activity, and also indirectly through potential decreases in hunger and cravings for sweets or fatty foods, which cortisol will impact. The effect of walking is magnified in a nature setting as feelings of relaxation and comfort are enhanced.

So if fat loss is your goal you should maybe look into:

  • Changing your power walking to leisure walking
  • Whenever possible walk in nature-based settings

walk1Walking anywhere is better than no walking, so if you are nowhere near nature-based settings, any type of leisure walking will still help to balance the nervous system and make you feel more relaxed. In those cases when it is possible, go for a walk in a nature setting like the woods as it seems to have an even greater impact on rebalancing our hormones and making us feel more relaxed and rejuvenated.

Another big problem with walking is taking that first step and actually going for it. If you are very new to walking, start small with a 5-10 minute walk and gradually increase the time and the distance. Have a step goal you want to achieve daily and try and beat it if you can.

This feature is available on a variety of tracking devices (Argus being one of them), which are a great help to stay on track and be accountable for your actions. It all depends on how much you would like to invest into your tracker (or get a free app!), but I would certainly recommend having one.

10,000 steps per day should be the minimum step goal for a more or less active individual. A considerably lower number of steps is ok for those who are just starting to make changes to their lifestyles.

A few tips on how to make walking more fun

  1. Listen to Podcasts. I am a big fan of them and with a busy lifestyle, walking is the only time I can listen to podcasts. They are free and it is amazing how much new up-to-date information you can get out of them. There are so many podcasts out there ranging from comedy to science. (My personal favourite is Tim Ferriss’ podcast).
  2. Get a dog. With a dog, you will have no choice but to take the dog out! Can’t have one? Borrow a dog from somebody or join your friends on a doggie walk! Time flies when you have a walking companion.
  3. Walk different routes. If you can, avoid walking the same route daily to prevent yourself from becoming bored!
  4. Join a local walking group.
  5. Walk on your lunch break and whenever you can get around not using the car!
  6. Walk your kids to school and from school.

There are absolutely millions of ways you can get in these 10,000 steps into your day without even thinking of it or making any effort!

Remember: Rome wasn’t built in a day. Achieving small goals brings big satisfaction! Make little changes and you’ll be surprised how easy and quickly it is to reap all the benefits of walking!

Most of us are more or less familiar with yoga, less so with CrossFit. Saying that, its popularity has grown quickly in the last few years to the point that unless you live on a desert island, there’s no doubt that you have heard of it. Some feel intimidated by it, but the ones who are not, love it!

A common misconception is that most people see CrossFit as being all about lifting heavy weights and doing high intensity workouts only. It is true to some extent, but there is way more to CrossFit than that. CrossFit is not a building-muscles-and-looking-like-a-potato discipline (CrossFitters are much leaner and smaller than weightlifters). It’s also not all about the look: one can see males and females of all shapes, sizes and ages working out and having fun at CrossFit boxes all over the world! Community spirit is definitely one of the defining features of CrossFit. Some call it a cult, some call it a tribe, but for others it has become a way of life!

And, similar to yoga, it benefits not only physical, but many other aspects of our life as well.

Love it or hate it, yoga has been proven to bring tremendous physical and (especially) psychological results. The success of yoga lies in the fact that apart from being a physical discipline, it has its impact on different aspects of our life and wellbeing:

1. Regular practice of yoga promotes strength, endurance, flexibility and facilitates characteristics of friendliness, compassion, and greater self-control, while cultivating a sense of calmness and well-being.

2. Sustained practice also leads to important outcomes such as changes in life perspective, self-awareness and an improved sense of energy to live life fully and with genuine enjoyment.

3. Yoga helps to relax your nervous system, which leads to a better sleep.

4. Meditation and relaxation aspects help with a racing mind, which leads to a better concentration and clearer thinking.

5. Twists, bridges and other asanas (postures or poses in other words) in yoga aid in bettering your metabolism, which then leads to increases in energy, faster calorie burn, and also helps you in utilizing more vitamins and minerals.

6. Early yoga practice makes you energized for the day ahead.

7. Asana, meditation or a combination of the two can reduce pain and disability while improving flexibility and functional mobility in people with a number of conditions causing chronic pain.

Yoga and Crossfit share a number of the same benefits

1. CrossFit improves your strength and endurance, and so does yoga. The only difference is yoga is a purely bodyweight form of exercise while CrossFit is not. The stronger you are, the more advanced postures requiring strong arms, legs and core you can get into.

2. The mindfulness of yoga helps with better concentration during the class, weightlifting and WODs (workouts of the day).

3. Yoga helps to maintain muscle strength, which protects from conditions such as arthritis, osteoporosis and back pain. During a yoga session, the joints are taken through their full range of motion, squeezing and soaking areas of cartilage not often used and bringing fresh nutrients, oxygen and blood to the area, which helps to prevent conditions like arthritis and chronic pain.

The muscle strengthening you get from yoga and the muscle building (and strengthening) you get from CrossFit complement each other very well:

1. Balance postures in yoga are not just about coordination; they also concentrate on stretching, core engagement, strengthening and calming our mind. All these could benefit a CrossFitter in many ways: every heavy lift requires core engagement; every overhead lift requires good balance, etc.

2. Breathing (pranayama) is an integral part of yoga and is hugely beneficial for CrossFitters in many ways. Yoga is a practice linked entirely to the breath. Establishing a full even rhythmic breath is the first tenant of Yoga. This translates beautifully to all of the elements of CrossFit, from Olympic lifting to conditioning, and will really improve your performance if you can master balanced breathing. It will also translate to a more peaceful mind.

3. Naughty fact alert: yoga and CrossFit could help improve your sex life! The fitter you are, the stronger you are, the more flexible you are the better sex life you will have and the happier, less stressed person you are going to be. Win – win! CrossFit and yoga are joining forces to take your sex life to the next level.

4. Improved flexibility is one of the first and most obvious benefits of yoga. Flexibility and suppleness that yoga develops can bring your CrossFit training to the next level: overhead squats, back squats, deep ring dips, squat clean, and other movements can benefit hugely from yoga practice. Ankle mobility, which is so underestimated but so essential for the majority of the movements, improves with specific yoga postures.

5. Yoga helps with muscle tightness and soreness that you can experience after a CrossFit workout. Yoga helps to loosen you up after a training session, speeds up recovery, and reduces soreness.

Having done CrossFit for 2 years and yoga for 5, my overall performance in both disciplines has improved drastically over the last 2 years. One complements the other tremendously! The quietness, peacefulness, reflectiveness of yoga and aggressiveness, loudness, and competitiveness (in a good way) of CrossFit keeps your body and mind in balance.

The verdict:  Coupling of yoga and CrossFit creates a more balanced athlete.

Why do you think it is important to eat clean? The answer is simple: if you want to be healthy, fit, have glowing skin, sleep well and feel great then you should seriously think to incorporate the 80/20 principle into your life (80% – clean, 20% – cheat meals)

3 easy steps to clean eating:

  1. ESTABLISH for yourself what it actually means to eat clean.

In a few words it is: no gluten, no preservatives, no fizzy drinks or shop bought juices; no sugary snacks or shop bought ready meals; no ‘magic’ shakes; cook from scratch; eat fruit and veg and whenever you can go local or organic! (no dairy if possible as well)

  1. Make SMALL changes to your diet. Setting yourself a ginormous goal of going from eating junk to suddenly becoming healthy overnight will most likely lead to failure. Start excluding or cutting down on ‘bad’ foods gradually, i.e. one per week (week 1 – gluten; week 2 – sugary snacks, etc.).

If you do not want to completely cut out gluten from your diet, try and cut down on it (gradually); eat spelt based foods; try rye bread maybe??

  1. Be MINDFUL about food. That means

– learning to eat when you are actually hungry, and not just bored so you decide to snack on a packet of Doritos

– knowing what that food does for your body. Especially if you are lacking some vitamins – eat the foods rich in those! Supplements are great, but nourishing your body (and mind) by naturally absorbing these from real food rather than supplementation is so much better for you.

There is a lot of information online on Vitamins and where to get them from (which foods). If your plate looks like a rainbow (vegetables, berries and fruit of various colours) – there is a very high chance you are consuming most of the required vitamins for your body.

Talking about supplements: my advice for anyone would be to start taking Vitamin D, magnesium, fish oils (or krill oil), and to include spirulina, chlorella, wheat grass, etc into your diet (add them to your yogurts or take them with coconut water!) Obviously if you are lacking other vitamins then do take them as well.

Do not go cold turkey and be 100% good with food (unless it works for you). Have a treat, have a cheat meal, do not deny yourself of stuff you like and crave, but have it as a treat, not as a daily routine snack. Pareto’s 80/20 principle can be applied to absolutely any situation, including healthy eating.

Your health and how you feel should become your priority. Would you rather be skinny, hungry and miserable or healthy, fit and content??

Natallia

www.natalliasfitness.com

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DETOX OR NOT DETOX?

detox cake

First of all I’d like to say, that you have to practice what you preach whenever you are making a big statement that can influence people’s choices on this or that issue (unless you have done a tremendously massive research and can prove every single one of your points or have tried it yourself and it failed to work (which is still not a proof of a complete failure – it might work magic on other people)); and I am in no way trying to tell you that my say is the only say on this. ‘Fifty per cent of what I know is wrong. The problem is that we do not know which 50% it is’ (Timothy Noaked PHD). But I have a bit of an advantage here: I have done this, I have benefited from this, and I would not recommend it if I did not think it was worth doing.

The only thing I would add is that the results will depend on your health, fitness level, gut bacteria, and many other things (this post would be at least 10 pages long if I started going through everything in detail, so if you are interested in researching it more – please do and let me know what you will discover).

I have done clean eating detox a few times and have run detox programmes with awesome feedback and results, so yes I do what I say and sell what I believe works and helps people to improve their health and wellbeing.

After my very first clean eating detox over 3 years ago my perception of food, exercise etc has changed drastically! It was not easy for the first couple of days, but it showed me how sugar/caffeine/and other food dependent I was). It also opened my eyes on HIIT (High intensity interval training) and weight training.

I genuinely do not think I would be where I am now health and body wise if I did not do that detox. I started educating myself on nutrition, reading a lot and listening to podcasts while experimenting with different styles of eating/cooking/eliminating loads of foods from my diet, trying out different exercise methods etc.

Let me ask you a question: have you ever had a blocked toilet? I’m quite positive most of you have had that unsightly experience at some point of your life.

Toilet-outoforder

Next question would be: what did you do when it happened? Did you just leave it as it was and kept using it for your needs making it overflowing more with its contents; or did you ring the plumber and let the guy unblock it?

The same goes for your body. Do you ever feel that sometimes you just want to proper cleanse all your intestines and give your body a fresh start? I do, especially at this time of the year (and I am not a fan of hugely overindulging, because my body’s reaction to ‘bad’ food is bloating and feeling yuk (which is great as it shows that I’m doing all right with eating clean and healthy) )

bloat

Many diets have classified themselves as ‘detox’ diets. Such big differences between these ‘detox’ diets have lead to a phenomenon where the word ‘detox’ has practically lost its identity and has been associated with both positive and negative experience based on individual methods used. Whenever thinking of trying out a detox please make yourselves familiar with what is actually included into the detox, and who you are buying it from.

The liver, the kidneys and gastrointestinal tract via the gall bladder are the major detoxification organs. That’s right! We have an innate ability to detox every single day without even thinking the word ‘detox diet’.

So why are we so toxic if our bodies have an innate ability to detoxify some of the toxins we interact with?  Our exposure to various chemicals has been growing at an exponential rate and has become ubiquitous in our daily living.

As much as it’s very hard and sometimes impossible to get rid of all the toxins in our body, we can do our best to eliminate the ones that can be eliminated, such as dietary toxins:

  • Intake of trans fat,
  • High fructose corn syrup,
  • Processed foods,
  • Refined flours
  • etc

You don’t have to do a 30-day juice cleanse or some crazy water fast to get the benefits of detoxification.  Sitting in a steam room or sauna, yoga, tai chi, eating more fresh fruits and vegetables, avoiding meat one day a week, Epsom salt and therapeutic clay baths, emotional freedom technique, affirmations and acupuncture and acupressure are all excellent ways to gently detoxify your body.  But a nutritional cleanse where you limit your food intake does accelerate the process!

So, the conclusion to all this is: though we can naturally detox and our liver, kidneys etc are doing a great job in helping us to do that, giving your digestive system a break and relieving your body of ingesting processed foods, sugar, caffeine, gluten and similar for a few days will do your body only good (juicing, fasting, clean eating detox that includes intermittent fasts (those have numerous benefits!)).

The greatest benefit to a detox or cleanse is its ability to start fresh, and transition to a long-term, healthy way of eating. Within a few days, cravings for salty, fatty, or sweet foods disappear, you begin to appreciate the natural flavors of whole, fresh foods, and you are able to reconnect with normal hunger and fullness cues.

In addition, losing some pounds and inches quickly can create the motivation and confidence to embark on a longer journey (losing weight should not be the goal – the goal is to reeducate yourself, learn more on healthy clean eating as a part of your daily routine).

All of these benefits can make committing to healthy goals (i.e. cooking at home more often, eating breakfast each day or fasting, and bringing your lunch to work) a whole lot easier.

Some of the benefits of a clean eating detox:

  1. Break for your digestive system
  1. Acceleration of detoxification of your body
  1. Elimination of cravings for caffeine/sugar/junk
  1. Commitment to sticking to healthy lifestyle
  1. Educating yourself on what is what (i.e., eating fruit is great, but what’s better for you while detoxing: berries or fruit? Banana or apple?)
  1. Learning about the impact of stress and sleep on your health and wellbeing
  1. Figuring out what good fats are and why eating grassfed butter, for example, can help you lose pounds!
  1. Acceleration of fat burning during and after detox
  1. Learning about Intermittent fasting
  1. Sleep and skin improvement
  1. Learning about gut bacteria (are you familiar with this one??)

You have to strip it down and start afresh – it’s not a rocket science. Going back to the blocked toilet scenario: sometimes your toilet is blocked but somehow it would gradually go down, so what would you do: would you wait for it to go down and do another N2 and wait for a few hours for the contents to disappear so that you can use the toilet again, or would you actually do something about it?

cleantoilet

There are also side effects to it, which are unavoidable here (but differ from person to person)!

If you are throwing yourself headlong into clean eating, and your normal food intake had a significant amount of processed foods in it, then you need to also brace yourself for the first few days. They won’t necessarily be pleasant. Everyone is different, of course, but for many it’s not a great experience.

But after you get through those few days, the release is amazing. You really don’t crave much of anything. And if you do, it’s a mental craving rather than a physical one. Drink plenty of water to help with flushing out toxins.

It’s can definitely be a yucky process, and if you’ve been through it, you know exactly what I mean. Processed foods are not addictive by accident. They are manufactured that way. They are created to make you want more. There is a lot of science that goes into creating fake foods and being addictive is high up on the priority list simply because it ensures corporate profits. Removing these fake foods from your eating plan is no small undertaking.

burger-bacteria425

So don’t diminish what you are going through if you experience it. And if any medical issue arises during this period, please do seek medical help.

Detox is not a walk in the park! Here are some of the symptoms you might experience:

  • Fatigue/tired/exhausted/lethargy
  • Frequent and/or different bowel movements
  • Passing gas
  • Headaches
  • Flu-like symptoms
  • Dizziness
  • Nausea
  • Cravings
  • Chills
  • Acne
  • Anxiousness
  • General crankiness

headache

On the bright side of it – if you stay strong for the first couple of days, you’ll be amazed how great you will feel after! (well, I did anyway)

So, it’s back to moi!

I am now gluten and dairy free, take my green power mix (spirulina, chlorella, wheat grass, maca, chia seeds etc) daily, eat spinach and kale daily, cook from scratch, eat dark chocolate, lift weights, do CrossFit, Yoga, cardio and have never felt better! (I do have cheat days and I am not a saint but 80%-20% ratio works great for me)

green yogurt

What have I achieved/improved/gained by changing my way of looking at food and fasting (which is also a huge part of a detox)?:

  1. I stopped getting cold sores (I totally give this one to the daily green power mix intake)! Up until August 2014 I used to get them every 2-3 months and those of you who get them can understand my frustration and my relief. After I started taking my mix daily (with coconut or goats yogurt mainly) I haven’t had one for 6 months now.
  1. I don’t stay ill for more than a day (touch wood!)
  1. My body shape totally changed and I now have my own personal six-pack coming through very nicely (need to work a bit more on this one after Christmas! ).
  1. I am stronger (I’ll give that one to CrossFit)
  1. I get bloated and feel yuk if I take junk, processed food or gluten (which means my body is free from all that yuk and reacts to it – fab!)

chicken salad

(typical meal)

  1. Intermittent fasting has changed my perception on breakfast and I love it and swear by it!
  1. I take butter and coconut oil in my coffee to stay trim! (cheers to Bulletproof Diet and Dave Asprey)

Whatever your views are on whether to say yes or no to a detox – I only talk from my personal experience and not just from what I have read or heard from somebody – give it a shot and see for yourself if it works for you or not!

As much as we can always rely on our liver and kidneys to do all the jobs, sometimes this is just not enough.

And what we are missing here is the majority of people do not know what they actually have to eliminate from their diet, how to do that and many other things that they need help with understanding.

So, detox or not detox? Which one is it for you?

Hope you enjoyed the read and looking forward to your comments whether you agree or disagree with the post 🙂

*****If you are interested in the upcoming 7 Day Clean eating Express detox go to 7 DAY POST FESTIVE EXPRESS DETOX :: Natallia’s Fitness

Some of the information used in the post is taken from these sources:

Mélanie DesChâtelets, BSc(h), ND, is a licensed Naturopathic Physician c – (http://www.gaiamtv.com/article/what-are-toxins-and-what-does-detox-really-mean#sthash.QVglPTok.dpuf)

Kirsten Nagy is the co-owner of Prana Energetics, a holistic healing center based in Denver, CO. She is a certified Master Nutrition Therapist and Energy Medicine Practitioner

Cynthia Sass, a registered dietitian with master’s degrees in both nutrition science and public health, Health’s contributing nutrition editor, and privately counselor in New York, Los Angeles

 

 

 

Happy 2015, guys!

Have you started thinking about your New Year’s resolutions yet?

I stopped with having any, because ultimately they all come down to this:
____________________________________________________________
Do what makes you happy even if it annoys people around you!
(to a reasonable extent :)))

Live a healthy lifestyle (i.e. quit smoking, exercise, eat clean)

Be grateful and content with what you have rather than crying over the stuff you do not!

Be adventurous and take risks!


Remember if you really want something, but are very anxious,scared that it might not work – unless you have tried it you will never know what the outcome might be!
If you fail – you will learn from your mistakes and move on! If you succeed – imagine how amazing it would feel!
‘ If you win – you’ll be happy
If you lose – you’ll be wise’

Love life!

Spend money on travelling and exploring new places rather than acquiring material things

Value your family and family time – this is something no money can buy!

Happy 2015 everybody!
Make it your BEST year ever!
http://www.natalliasfitness.com

__________________________________________________________________

10 STEPS TO A HAPPIER, HEALTHIER YOU
 
1.     THINK POSITIVE.

Negative thinking drains you, negative people drain you, negative movies and stories drain you – get rid of them, you do not need them in your life.

Replace every negative thought with a positive one, i.e. instead of thinking ‘I do not have many friends’  go for ‘I have 2 fantastic friends who will stand by me whatever happens, I am so happy to have these people in my life’. Mirror your negative thoughts with positive ones.

2.     EAT HEALTHY

This is so trivial but it’s so true! Without digging deep and going into too much detail – healthy people are happy people. The healthier you eat the more energy you have, the clearer you think, the more proactive you are.

 3.     EXERCISE

Yet again… very trivial but true.

–       Exercise makes you happy. –       Exercise and happiness both release endorphins (happy hormones). –       Exercise makes you less anxious, more positive, less stressed –       Exercising helps you to stay in shape –       Exercising make you feel better about yourself (the more you exercise – the more you achieve, and the more you want to achieve)

4.     HAVE A PASSION

You have to have a passion in life, whether it’s your job, bringing up your kids; or something you like doing, such as running, swimming, sawing, knitting, being creative in other areas etc. People with a passion are happier people; they do not concentrate on overthinking stuff, they live a life rather that just exist. Passion gives you purpose. In my honest opinion, passionate people are more attractive (not physical attraction); they have that something in them that is drawing people towards them. 

There are a few categories of people:

i.  ‘Empty’ people – those with no drive in life, they merely float through life being stuck in a rut with having no purpose in life…Empty people attract empty people…These are mostly negative people who like to gossip, to have an opinion about everything and everybody instead of concentrating on their own self growth.

ii.  ‘People in the middle’ – these people are trying to find themselves

iii.             Passionate people. 

 These are the people you want to surround yourself with. Pick 5 people most close to you, and you are (or you will be) a representation of what these people are.  The conclusion is: surround yourself with the people that represent what you want to be.  This is not a universal rule, but if you think about it – it works! We choose whom we like and whom we do not like by this or that criterion…

5.     HAVE SOME ‘ME’ TIME

However busy you are (kids, jobs, pets, housework etc) you should always have some quality time for yourself.

6.     HAVE A HOBBY

It’s great when you can turn your hobby into your job (my case… almost! ;)) Fitness is my greatest passion in life, but I still treat my job as a job though I love what I am doing, that’s why I have a few hobbies to keep me sane.  Having a hobby takes your mind off your everyday routine and it’s cute to have a little hobby or two 😉

7.    SMILE

Smile is contagious. Smiling helps make you feel much much better emotionally, because it releases endorphins, brain chemicals that relieve pain and increase your feelings of contentment. Moreover, smiles are contagious, which means you can increase the happiness of others around you simply by sharing one, whether or not you know the person. If you’d like a very easy and effective way to lighten your own mood and the atmosphere around you, try smiling more, all for the sake of happiness. (http://www.wikihow.com/Smile-for-Happiness)

“Don’t cry because it’s over, smile because it happened.”  ― Dr. Seuss

8.     TRY NEW THINGS

We only live once  – and there are so many things in life we can try out, so many places to see, so much to experience! Don’t just live a life – have a life!

9.     FOLLOW YOUR DREAMS

This is a big one for me… I am a very strong believer that we should follow our dreams …You do not know until you have tried…Sometimes we just have to take a risk and do it or we will regret not having done that for the rest of out lives!

10.   BE YOURSELF

This is another biggie for me. Fake people drain you. Don’t you feel that sometimes you are simply wasting your time by talking to somebody who is fake? “It is better be hated for what you are than loved for what you are not” Have a lovely happy healthy day!

Natallia xxxxxxxx

Natallia Maguire

http://www.natalliasfitness.com

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