How I’m feeling
I’m feeling really positive about the past week. I know the changes I’m making are sustainable and that was most important for me when beginning.
This week I’ve been focussing on creating a healthier mind. If you ask me, it’s an area of health that’s completely underrated. If you’re mindset is on point, it makes all other areas of life easier and far more enjoyable.
Take stress for example. When I’m stressed, I’m more likely to over eat or make poor decisions about food. My body struggles to digest the food that I do eat and I end up bloated and tired. Getting outside to exercise or heading to the gym is more difficult. And I’d rather just go home and watch Netflix. Everything feels like hard work and that’s not a good place to be.
One of the easiest ways I’ve found to strengthen my mind is to meditate. I’ve re-introduced a mindfulness practice into my life through the Headspace app. It’s free to download and they’ve recently refreshed their content. One of the reasons I love this app is for their mini meditations. Even if you only have a spare few minutes, they have a guided breathing exercise or meditation for you. Today before my lunch, I did a one minute breathing exercise to calm my nervous system. Even the busiest of people, can spare a few minutes here and there.
What’s going well
I’m still going strong with my exercise and really enjoying walking to work. I’m feeling slightly stronger in my workouts and my motivation is really high.
I decided November is an alcohol-free month for me. These days I don’t drink often, but I knew I had a few outings planned where everyone would be drinking. I don’t find it hard to stay sober but I do get slight FOMO (fear of missing out).
There were quite a few challenges this week.
I find it difficult to have treats in the house. I bought two blocks of Loving Earth dark chocolate (to use in a recipe) and I’m surprised they aren’t completely gone. I only had a few rows this time. It’s much easier to keep the house treat-free intead.
On Tuesday I took a little tumble. I rolled my ankle stepping down a gutter and hit the ground pretty hard. No serious injury, just a bruised knee and a sore ankle but it did affect my training. I had to strap my ankle all week and modify most of my workouts. I didn’t let it be an excuse though and I’m proud of that.
I workout first thing in the morning and usually with an empty stomach. I noticed this week that my energy was fading in the second half of my fitness circuits and I wasn’t able to work as hard. I’m thinking I’ll try a pre-workout snack of some sort in the next few weeks and see if that makes a difference.
Habits, tips & tricks
For the past few weeks, I’ve increased my water intake to 3.5-4 litres a day and I’m surprised I’ve been able to keep it up. In the past, I’ve struggled to drink 2 litres consistently.
Here’s a few tips that have helped me:
- Drink water when you wake up – This is one of the best morning habits to have since your body is dehydrated when you wake up. If you don’t feel thirsty in the mornings, start small and build it up. I drink around 500ml first thing when I get out of bed.
- Carry a reusable bottle – I always have my 800ml bottle with me and I aim to drink 5 of them a day. Get one with a good lid so you can throw it in your bag.
- Keep track – I am far more likely to hit my water goal each day when I’m keeping track. I use a bullet journal and each day I draw 5 water drops at the top of my page. Each time I finish a bottle, I colour one in.
- Have a sip every time you look at your phone – This will either increase your water intake or reduce the amount of times you check your phone. It’s win-win.
A recipe I’m loving
I’m all about quick and delicious midweek dinners at the moment. This week I’m sharing my Broccoli Pesto Pasta.
This creamy pesto is so easy to make and is loaded with nutrients. Perfect for when you want a quick and delicious midweek dinner.
I’ve made a few changes to the traditional pesto, which is usually made with parmesan and pine nuts. I’ve swapped them for nutritional yeast, cashews and sunflower seeds.