BWG Lifestyle

Lifestyle & wellness club encompassing the best detox products and services. Inclusive of detox experiences, detox programmes, membership & much more.

[bwglifestyle]

The Business Best Friend - Corporate Level Membership

Designed for all businesses, whether extra-large, large, medium or small. We classify small companies as under 0-20 employees, medium companies as having 20-50 employees, large companies as 50-100 employees and extra-large companies as having 100+ employees. A tailor made solution for healthy meals, healthy juices, smoothies and more. Freshly made on the day, gourmet meal prep including 12 different cuisines, sure to keep your tastebuds tingling. Freshly made nut milks, smoothies, juices, purees and super shots. Events and experiences fit for all team members. Champagne tours, spa holidays, access to villas and apartments overseas and much more. Champagne & cognac tours, experience days, discounts on partner products, discounted event tickets, overseas travel concierge for the business, sister company discounts on products and services included selfcare products, selfcare accessories, meal prep, juices, shots, nut milks & much more are just a few of the additional inclusions that makes every bit of membership worth it. This is perfect for team building, gifting, business meetings & more. Membership Features & Benefits:

BWG weekly newsletter

A dedicated virtual account manager - provided after registration

Discount codes for retailers in industries chosen by and relative to your strict likes, dislikes, hobbies and interest upon registration

Discounted memberships from our health club partners

15% discount on general company event tickets

Access to our members only events

Birthday present from us on your birthday

Access to partner deals & discounts

Discounted stays from our accommodation partners*

5 free BWG Botanics selfcare product per month of your choice

5 free BWG Detox product per month of your choice

10 free 250ml Froots Punch product per month of your choice

Fast-track/Queue jump for all in-house or partnered events

Access to bespoke champagne tour specials**

10% discount on all champagne tours

10% off all BWG Botanics products

10% off all Froots Punch subscription products

10% off all BWG Detox food & drinks products

10% off all Apparel

10% off all Wellness Market products

10% off all Webinars & Masterclasses

Access to partner deals & discounts via your account manager & emails

Access to The Wellness Services

Access to members travel support globally via your account manager

Access to luxury short & long term accommodation benefits and additional services provided by partners Plum Guide, OneFineStay & more

Access to members-only pages for your mental wellness and creativity

Access to members-only investment opportunities provided by our partner Metric Investments

Free nationwide U.K. shipping on all BWG Lifestyle apparel, food or drink orders over £25

Free nationwide U.K. shipping on all BWG Detox food or drink orders over £25

Free nationwide U.K. shipping on all BWG Botanics product orders over £25

Free nationwide U.K. shipping on all Froots Punch drink orders over £25

*All discounts cannot be used in conjunction with promotional discount codes. Membership discounts are applicable to all products and services with exceptions of membership and subscription based products & services.

* Accommodation partners include but are not limited to The Belmond Group, Booking.Com, TravelSupermarket, The Melia Group, OneFineStay, NH Hotels & more.

**Includes itineraries, experiences to learn about champagne, gain access to the cellars and education of the process in Reims or Epernay. You can customise your tour easily with us.

[bwglifestyle]

The Business Best Friend - Corporate Level Membership

Designed for all businesses, whether extra-large, large, medium or small. We classify small companies as under 0-20 employees, medium companies as having 20-50 employees, large companies as 50-100 employees and extra-large companies as having 100+ employees. A tailor made solution for healthy meals, healthy juices, smoothies and more. Freshly made on the day, gourmet meal prep including 12 different cuisines, sure to keep your tastebuds tingling. Freshly made nut milks, smoothies, juices, purees and super shots. Events and experiences fit for all team members. Champagne tours, spa holidays, access to villas and apartments overseas and much more. Champagne & cognac tours, experience days, discounts on partner products, discounted event tickets, overseas travel concierge for the business, sister company discounts on products and services included selfcare products, selfcare accessories, meal prep, juices, shots, nut milks & much more are just a few of the additional inclusions that makes every bit of membership worth it. This is perfect for team building, gifting, business meetings & more. Membership Features & Benefits:

BWG weekly newsletter

A dedicated virtual account manager - provided after registration

Discount codes for retailers in industries chosen by and relative to your strict likes, dislikes, hobbies and interest upon registration

Discounted memberships from our health club partners

15% discount on general company event tickets

Access to our members only events

Birthday present from us on your birthday

Access to partner deals & discounts

Discounted stays from our accommodation partners*

5 free BWG Botanics selfcare product per month of your choice

5 free BWG Detox product per month of your choice

10 free 250ml Froots Punch product per month of your choice

Fast-track/Queue jump for all in-house or partnered events

Access to bespoke champagne tour specials**

10% discount on all champagne tours

10% off all BWG Botanics products

10% off all Froots Punch subscription products

10% off all BWG Detox food & drinks products

10% off all Apparel

10% off all Wellness Market products

10% off all Webinars & Masterclasses

Access to partner deals & discounts via your account manager & emails

Access to The Wellness Services

Access to members travel support globally via your account manager

Access to luxury short & long term accommodation benefits and additional services provided by partners Plum Guide, OneFineStay & more

Access to members-only pages for your mental wellness and creativity

Access to members-only investment opportunities provided by our partner Metric Investments

Free nationwide U.K. shipping on all BWG Lifestyle apparel, food or drink orders over £25

Free nationwide U.K. shipping on all BWG Detox food or drink orders over £25

Free nationwide U.K. shipping on all BWG Botanics product orders over £25

Free nationwide U.K. shipping on all Froots Punch drink orders over £25

*All discounts cannot be used in conjunction with promotional discount codes. Membership discounts are applicable to all products and services with exceptions of membership and subscription based products & services.

* Accommodation partners include but are not limited to The Belmond Group, Booking.Com, TravelSupermarket, The Melia Group, OneFineStay, NH Hotels & more.

**Includes itineraries, experiences to learn about champagne, gain access to the cellars and education of the process in Reims or Epernay. You can customise your tour easily with us.

[bwglifestyle]

The Business Best Friend - Corporate Level Membership

Designed for all businesses, whether extra-large, large, medium or small. We classify small companies as under 0-20 employees, medium companies as having 20-50 employees, large companies as 50-100 employees and extra-large companies as having 100+ employees. A tailor made solution for healthy meals, healthy juices, smoothies and more. Freshly made on the day, gourmet meal prep including 12 different cuisines, sure to keep your tastebuds tingling. Freshly made nut milks, smoothies, juices, purees and super shots. Events and experiences fit for all team members. Champagne tours, spa holidays, access to villas and apartments overseas and much more. Champagne & cognac tours, experience days, discounts on partner products, discounted event tickets, overseas travel concierge for the business, sister company discounts on products and services included selfcare products, selfcare accessories, meal prep, juices, shots, nut milks & much more are just a few of the additional inclusions that makes every bit of membership worth it. This is perfect for team building, gifting, business meetings & more. Membership Features & Benefits:

BWG weekly newsletter

A dedicated virtual account manager - provided after registration

Discount codes for retailers in industries chosen by and relative to your strict likes, dislikes, hobbies and interest upon registration

Discounted memberships from our health club partners

15% discount on general company event tickets

Access to our members only events

Birthday present from us on your birthday

Access to partner deals & discounts

Discounted stays from our accommodation partners*

5 free BWG Botanics selfcare product per month of your choice

5 free BWG Detox product per month of your choice

10 free 250ml Froots Punch product per month of your choice

Fast-track/Queue jump for all in-house or partnered events

Access to bespoke champagne tour specials**

10% discount on all champagne tours

10% off all BWG Botanics products

10% off all Froots Punch subscription products

10% off all BWG Detox food & drinks products

10% off all Apparel

10% off all Wellness Market products

10% off all Webinars & Masterclasses

Access to partner deals & discounts via your account manager & emails

Access to The Wellness Services

Access to members travel support globally via your account manager

Access to luxury short & long term accommodation benefits and additional services provided by partners Plum Guide, OneFineStay & more

Access to members-only pages for your mental wellness and creativity

Access to members-only investment opportunities provided by our partner Metric Investments

Free nationwide U.K. shipping on all BWG Lifestyle apparel, food or drink orders over £25

Free nationwide U.K. shipping on all BWG Detox food or drink orders over £25

Free nationwide U.K. shipping on all BWG Botanics product orders over £25

Free nationwide U.K. shipping on all Froots Punch drink orders over £25

*All discounts cannot be used in conjunction with promotional discount codes. Membership discounts are applicable to all products and services with exceptions of membership and subscription based products & services.

* Accommodation partners include but are not limited to The Belmond Group, Booking.Com, TravelSupermarket, The Melia Group, OneFineStay, NH Hotels & more.

**Includes itineraries, experiences to learn about champagne, gain access to the cellars and education of the process in Reims or Epernay. You can customise your tour easily with us.

[bwglifestyle]

Classic BWG Blue Face Towel

Made from the richest cotton carefully and meticulously sourced from the depths of the Ancient African Motherland. Every BWG towel has been woven from the finest Egyptian Cotton and is guaranteed to leave your skin feeling soft and pampered. Branded with our Classic BWG logo. Quality is 650GSM thread count.

Manufacturer Address:

Produced for and by - BWG Lifestyle, Capital Office, 124 City Road, City Of London, London, EC1V 2NX, England, United Kingdom.

Product Information:

At BWG, we do everything we can to make sure the information about the products we sell is always as accurate as possible. However, because products are regularly improved, the product information, ingredients, nutritional guides and dietary or allergy advice may occasionally change. As a result, we recommend that you always read the label carefully before using or consuming any products. Please do not solely rely on the information provided on this website Because of this, BWG are unable to accept liability for any inaccuracies or incorrect information contained on this site. If you have any queries, or you'd like advice on any BWG own label products, please contact us. For up to date information on other products, please speak to us also. This does not affect your statutory rights. This information is supplied for personal use only. It must not be reproduced in any way whatsoever without the prior consent of BWG, nor without due acknowledgement.

Shipping Information:

Our shipping and returns policies can be found on our shipping & returns page here.

Returns Information:

Our returns policy can be found on our returns page here.

Refund Information:

Our refund policy can be found on our refunds page here.

[bwglifestyle]

Classic BWG Luxury Light Brown Soft Bath Towels

Made from the richest cotton carefully and meticulously sourced from the depths of the Ancient African Motherland. Every BWG towel has been woven from the finest Egyptian Cotton and is guaranteed to leave your skin feeling soft and pampered. Branded with our Classic BWG logo. Quality is 650GSM thread count.

Manufacturer Address:

Produced for and by - BWG Lifestyle, Capital Office, 124 City Road, City Of London, London, EC1V 2NX, England, United Kingdom.

Product Information:

At BWG, we do everything we can to make sure the information about the products we sell is always as accurate as possible. However, because products are regularly improved, the product information, ingredients, nutritional guides and dietary or allergy advice may occasionally change. As a result, we recommend that you always read the label carefully before using or consuming any products. Please do not solely rely on the information provided on this website Because of this, BWG are unable to accept liability for any inaccuracies or incorrect information contained on this site. If you have any queries, or you'd like advice on any BWG own label products, please contact us. For up to date information on other products, please speak to us also. This does not affect your statutory rights. This information is supplied for personal use only. It must not be reproduced in any way whatsoever without the prior consent of BWG, nor without due acknowledgement.

Shipping Information:

Our shipping and returns policies can be found on our shipping & returns page here.

Returns Information:

Our returns policy can be found on our returns page here.

Refund Information:

Our refund policy can be found on our refunds page here.

[bwglifestyle]

Covid-19 Safety Tips For The Holidays

December is all about Christmas and the holidays. Whether you’re skiing, snowboarding or just spending quality time with the family indoors, it’s a great time to unwind and reflect on the past year. And whilst this has been a difficult year for most, it’s important to remember to stay safe over the Christmas period, reducing the risk of spreading the virus that has disrupted the world.

Here are some tips to help you in staying healthy over the festive period:

 Celebrate at home

Whilst many want to get out and visit family and friends, it may be wise to try and stay home rather. Prepare a special or traditional dish with those in your household. Make new traditions and host a virtual dinner, sharing recipes with others. Put up some decorations and take the opportunity to have your own little photoshoot with your family in the comfort of your own space. Watch movies or sporting events and get the family to join in. Shop online as opposed to in the stores. Not only is this better for keeping healthy, but you will avoid those long queues and not have to walk from shop to shop in order to find the items that you are looking for.

 If you gather, do it wisely

Where possible, stay outside in the fresh air. If you are indoors, keep the area well ventilated. Keep your gatherings small and try to stay local. Always remember to wear a mask and social distance, especially if you are out in public. The washing and santising of your hands should be a priority, especially before eating. If you haven’t already done so, get vaccinated and encourage other attendees to do so as well.

 Avoid…

Large gatherings. These have been proven to be super-spreaders, largely when held indoors. Avoid buffets and sharing food/drinks including utensils. Try to stay away from places with crowds such as shopping malls, and try to reduce the number of events you attend, specifically where you know there are going to be large numbers of people attending. If you are aware of the fact that someone is ill with Covid, or just sick in general, try to avoid contact. Whilst it may be sad to do so, your health and that of those around you is at risk. Never think that it “won’t happen to me”.

  Do…

Get vaccinated, wear a mask and sanitise/wash your hands. If you need to sneeze, try doing so in your elbow. Avoid shaking hands as far as possible and maintain a safe distance from those around you when socialising. If you plan on meeting people, try to do so outdoors. Another huge factor is limiting hoe often you touch your face. The average person touches their face more than sixteen times per hour! We touch our faces so often that the odds of infecting yourself, or recontaminating your hands after you’ve washed/sanitised is extremely high.

 Using the above guidelines should help prevent you from getting sick over the festive season. Here’s hoping that you spend the time relaxing from the strenuous year and that you allow yourself some time to set new goals for the new year. Happy Holidays!

[bwglifestyle]

Three Reasons Why You Might Want To Downscale

Bigger is not necessarily always better. More is not always best. The costs of maintaining a larger property can become overwhelming and eventually becomes a burden year after year. Not only this, but surrounding yourself in clutter can be detrimental to your mental health. Once your children have left the nest and the family home is left emptier than years passed, your lifestyle needs and demands begin to change, and therefore your surroundings should too.

 Downscaling can be daunting, but also liberating. Nevertheless, it should be approached with care, consideration and a clear plan should be put into place. Spend less time worrying about your home, and more time actually living with our guidelines on downscaling. We’ve put together a few factors to consider when you have made the decision to minimise what’s around you.

  The appeal of being able to lock up and go

The maintenance of running a larger household and managing it efficiently is often one of the main reasons that people want to downscale. Repainting, repairing and replacing items such as a garden gate, the pool pump or even just pulling out weeds in a bigger garden are all time-consuming and money-gobbling realities that people often get tired of dealing with.

 Many people are living in hard economic times, with prices of almost everything increasing and projected to continue to do so. Not only will your quality of life improve in a better or safer location, but you will save monthly on rates and maintenance costs merely thanks to the smaller rooms and gardens that use less electricity and water than larger homes.

 With the world evolving and encouraging you to make more meaningful use of your time and resources, the lock up and go lifestyle has become far more appealing than that of a constant home-body lifestyle.

 Lifestyle and Location

Depending on your lifestyle and interests, a smaller property in your desired location, such as a beachside property or apartment in the city. Before the Covid pandemic, location often outweighed lifestyle, as people preferred to live closer to work for travelling purposes, and to avoid being stuck in traffic. With more and more people working from home, the locations that many now choose are no longer dependant on the location of their work, but rather on that of their lifestyle. Many have begun to choose a more relaxed atmosphere, often further away from the hustle and bustle of city life, even if it means a smaller home.

  In today’s fast paced life, connecting with family or friends is tricky enough without having to find each other in one of the various rooms spread across the house. Smaller homes force more interaction, as you cannot avoid a person for too long if there is no place to “hide”. This minimises the occurrences where families live past each other and encourages more meaningful encounters with one another. Ultimately though, you need to find a home that suits your lifestyle and needs of your family.

 The problem with possessions

Most people have watched, or perhaps even just heard of Marie Kondo’s mantra in that your possessions should spark joy, and if they don’t, they need to go. And perhaps she has a point! Not only I it good for your mental health, but it’s good for your physical health too! Decluttering can prevent pests and reduce dust, mould and mildew which may trigger allergies. It’s also far easier to prepare meals in an orderly kitchen, and most people sleep better in a neat room with a tidy bed. This is imperative for an improved lifestyle and your well-being.

Going smaller may seem like an impossible or even an emotionally difficult task, purely because we form attachments to the items in our home. However, having less space in a new home means that you need to consciously throw out things you no longer want, need or use. You need to take the time to decide what brings you joy and what doesn’t. What is really needed and what isn’t. You’ll be surprised just how liberating the experience of decluttering is, and how quickly your mental health improves when you have less constantly surrounding you.

 The long-term benefits of downscaling far outweigh the immediate disadvantages. The possible drawbacks include the emotions and costs involved in selling and moving, but the income saved on monthly bind repayments and lower utility bills and the peace of mind that comes with a new adventure is far greater. Not to mention living the lifestyle that you wish to live, as opposed to living a life of convenience. Improve your quality of living and give yourself some much needed “breathing room”, and see how this will pave the way to a happier, healthier home and way of living.

[bwglifestyle]

10 Tips On How To Stay Fit During Christmas

Christmas is fast approaching, and as hard as many of us try, it is often a time that things get out of hand and we gain a few extra kilo’s – no matter how hard we try not to. On average, people in the UK gain about 1-2kgs over the festive period. Excessive eating is the main cause of the weight gain, however, it is also due to the lack of physical and exercise.

Many tend to ease up on their fitness routines during the holidays either due to the festivities keeping them busy, or they believe that it’s the one time of the year that they deserve to take a break. However, so often in the new year, the gyms and other fitness centres are packed with fresh members, extremely eager to shed the extra kilograms or because they are part of the “new year, new me” trend that comes at the beginning of almost every new year. You can however still enjoy the holiday season and yet, stay fit at the same time.

If you are looking to stay fit and healthy during the festive season, we’ve put together a list of ideas that can assist you in doing just that.

 Set realistic goals

Despite this being the time to relax and unwind after a busy year, try to set yourself exercise objectives. Aim for at least half an hour per day and you will be super motivated when you achieve it. If you plan to work out more than that, and you are not able to achieve it, you are only setting yourself up for disaster and much disappointment.

Prioritise your physical activity

If you plan on working out, try doing so in the morning especially while everyone else is sleeping. This way you will avoid anyone making remarks like “Oh, come on! It’s Christmas….” Also, if you’d prefer not to be working out over this time – try to take a brisk walk in the park, or go for a bicycle spin around the block with the children. This way, you are still spending time with the family and getting in your exercise for the day.

 Remain active

If you can’t find time to do exercise, try to swap simple activities for slightly more physical ones. For example, take the stair as opposed to the elevator. Park further away from the mall or shopping centre entrance. Stand when taking the train as opposed to sitting. Sit on the floor to watch TV -you’ll most likely be squirming, stretching, changing position and generally keeping your vital systems online before you even hit the first ad break.

 Get out of the house

Plan outdoor activities where possible. Get the family involved and make it a festive affair. Even a snowball fights in the backyard will cause you to burn those unwanted calories, and will more than likely keep the children entertained and boredom at bay.

 Eat before leaving the house

Before you head out to visit someone, take a trip into town or go to a family gathering, it’s best to have something to eat before you leave. Doing so will remove the temptation to eat something you would not ordinarily eat, and you are less likely to overindulge since you have already filled your tummy. Also, skipping meals may seem tempting, by making yourself believe that in doing so, you can make up for the treats you consumed the previous day. Never skip on meals, as this will only cause you to eat more later.

Eat less more often

Try and split your meals throughout the day. Instead of having two enormous meals, try to have five or six smaller ones. Eat your dinner earlier and have a walk under the moonlight before going to bed.

  Select your treats wisely

When being offered delicious treats, try to minimise how often, and what you choose to go for. Don’t engorge on items you can enjoy year-round, but rather go for something that is only available during the holiday season. And even when you do, don’t go mad and limit yourself as best possible.

 Drink in moderation

We all enjoy a festive drink here and there, however it’s best to regulate your alcohol, fizzy cold drink and other juice intake, as these will only add to the calories you’re trying so hard not to gain from the festive eating.

 Drink that water

We know how hard it is to drink water when there are so many tasty alternatives over the festive season, but it really is important. Not only will it assist at keeping you fuller, and therefore less tempted to take another treat, but it will keep you hydrated too. It will further assist the body in cleansing the digestive system and preventing bloating, but it is great in preventing a possible hangover if you do happen to overdo it with the alcohol.

 Remember to enjoy yourself

Whilst the above tips are there to ensure that you don’t overindulge, and you increase your physical activity during a time when most want to relax – you need to remember to enjoy yourself. Don not deny yourself that treat each and every occasion, and take the necessary time to relax where possible. Remember, everything in moderation, and this is supposed to be the best time of the year. =

[bwglifestyle]

What Is A Body Transformation?

For most people, body transformation is all about physical attributes, such as losing weight and maintaining a particular diet in order to look and feel great. But bigger and rewarding changes cannot be attained by these strategies alone, and often you need support in obtaining your desired goals.

However, transformation doesn’t have to be a 50kg makeover or a reveal where your friends and family hardly recognise you. Too often people want to workout and try to climb the body transformation ladder but do not have the harness or tools. BWG Detox provides the necessary resources and support for safety, growth, development and transformation - by giving their clients tonnes of tips, tricks and tools to climb.

There are so many places that you can go to for general advice; eat less sugary, less fried foods, exercise regularly. You don’t necessarily need a personal trainer or a company for that. However, when somebody wants to feel like they are having a full transformational experience, then it’s a good idea to turn to a professional - someone who can take action and put together a strategic game plan.

With BWG Detox, all programmes are tailored and unique to each client, so that clients can be assured that the diet, training and support provided allows them to transform proficiently. The body transformation process is an ongoing development and you need constant guidance if you are looking to stay on course and achieve your goals.

So what can you expect during a body transformation?

Let’s just get one thing straight – transforming your body is not an easy feat. However, in the end, it is definitely worth it. It is also good to remember that your goals differ from others around you and thus your body transformation will differ as well. Professional trainers have the know-how, as well as some tips and tricks which can also help to make the process smoother for clients.

While there is no simple way to define a body transformation, for some people it could mean losing 30kg of fat, gaining 10kg of muscle, or both. For others, losing 2kg could be more than enough and could make a world of difference. There is no perfect explanation that can clarify such a complex concept. According to the NHS (National Health Service), losing weight can reduce your risk of some potentially serious health problems. This clearly reiterates the importance of transforming your body.

 After you have made the decision to do so, you will need to clearly evaluate your current physical state and envision the goals that you wish to achieve. Keep in mind that the way in which you perceive your body image, differs to that of how other people perceive you. Also – there is no perfect body. Don’t allow anyone to every tell you otherwise. Even if you were to obtain the “ideal physique” it would be incredibly difficult to maintain. The point is not to work so hard on your body that it drains you and you eventually give up.

 BWG Detox therefore recommends an introductory programme with a duration of around one month. For those with intermediate experience or that have been attending or know a little bit about the gym, dieting and need rapid results - a solid two- or three-month programme is recommended. It is then further recommended that you do quarterly refreshes which involve three months on and three months off, to develop a consistent lifestyle, and a more manageable routine. This is also a great idea to have a support system before summer or leading into winter or perhaps for an event coming up in which you need to be in top condition physically.

Body Transformation Programmes are designed to transform, built to last and designed to develop.

And if you are planning to go on a Body Transformation programme, remember to set yourself realistic goals. And most importantly, train your mind for success. Find time to think about youor new body every day and you will already be half way there.

[bwglifestyle]

Reasons Why Travel Is Good For Your Health

Anybody who has gone out of their comfort zone can understand and describe the excitement that comes from being in a new place or experiencing something different. Travelling is not only exciting but being in a completely different environment can offer certain health benefits too.

Let’s take a look at what benefits you can experience from taking a break from the regular 9 – 5:

  Relieve your stress and boost your mental health

Pulling yourself out of your mundane routines and into new surroundings resets your mind and body, resulting in less stress. Any type of leisure activity such as travel, can lower your depression and improve psychological functioning. The actual planning aspect of travelling can, in itself, boost excitement and thus happiness i.e., boosting your overall mood. Travelling also expands the mind. By meeting new people and possibly learning about new cultures makes one more culturally and globally aware. This keeps the mind sharp and assists with personal growth.

 Boosts creativity

Writers are often known to travel in search of inspiration and motivation for their next big novel or book. The brain is influenced by environment, meaning that travel sparks synapses in the brain and therefore enhances creativity.

  It whips you into shape

This largely depends on where you plan on travelling to and what activities you’ll be engaging in. Travel can be an opportunity to escalate your fitness routines. When travelling, you are normally more active than sitting in an office chair all day. Running through an airport, walking the streets of a new city and activities like paddle boarding, hiking and swimming can boost your fitness. When touring Europe or Disney World, a traveller can easily rack up between 20,000-30,000 steps per day. In essence, a holiday is also meant to be relaxing, meaning that you’ll experience lower blood pressure and reduce your risk of heart disease. And the best part, you’ll be having so much fun, you’ll barely even notice that you’re doing any exercise at all!

 It improves your sleep patterns

Poor sleep coupled with high stress is extremely detrimental towards mental health. Poor sleep alone is toxic for the body, however the negative factors that come along with lack of sleep include poor efficiency and lack of concentration. When you travel, you are more likely to experience a great night’s sleep as it is often the responsibility of the hotel or accommodation you’re staying at to ensure you do. Further to this, you’re often so busy with activities during the day that you’ll be begging for that snooze at the end of the day.

  It changes your perspective on things

Travelling often broadens your perspectives. Not only of the world around you, but of yourself as well. At times you’ll find yourself in situations that you wouldn’t be in otherwise. You’ll be faced with the reality of living outside of your comfort zone which actually gives you the opportunity to transform how you see the things around you.

It’s no secret that travel has so many benefits to our health and wellbeing in general. So plan that next great get-away and enjoy the time off. Your mind and body will thank you for it.

[bwglifestyle]

Why Shopping Online Is Better Than In Store

E-commerce sites continue to rise and the growth of online shopping has been exponential since the early 1990’s with many consumers choosing to buy online rather than in store. Many traditional retailers have also followed suit, with most shops now having a dedicated e-commerce website from which consumers can make online purchases. From high street brands to charities, even certain brands which no longer exist on the high street are often available online.

And with the options of “Click & Collect”, and many companies offering to deliver for free, here are some further reasons why online shopping is better than purchasing in-store.

 It saves time

Probably the most convenient aspect of the internet and online shopping specifically, is the time-saving feature. Online shopping is perfect for those with busy lifestyles and for those who battle to get around. And with the current pandemic, many are not as eager to leave the house in any case. Rather than spending hours browsing through multiple shops, you can buy products in a couple of clicks, online.

The process of online shopping has also become easier over the years, with a number of changes being prevalent. The addition of quick purchase buttons, allowing account holders to buy products with one click, along with automated account details that pop up, which saves you from entering this every time you want to purchase something. All of these minor changes means that the total amount of time that you spend making an online purchase is reduced to seconds. And depending on the urgency of your order, there are a number of delivery options available to you.

  Additional products only found online

Very often you will find that most stores have a larger amount of stock online than at their physical locations. Stores often have space constraints whereas warehouses have a larger capacity and can thus store more options or even other items that you won’t necessarily find in-store. Also, with the help of the search button online, it’s even easier to find the products that you want, in a minimal amount of time.

Being able to access more products from certain brands online is especially important if you live in a small town or in an area without a large local shopping centre available to you. Not only this, but many stores offer online-exclusive items that are not available in stores, encouraging you to purchase specialist and limited edition items off the internet.

 24/7 Shopping

Also probably one of the most convenient aspects of online shopping is the ability to shop 24 hours a day and 7 days a week. This is extremely handy if you are an exceptionally busy person or work odd hours/days leaving you with limited time to do your shopping. Where you once had to wait until the weekend, or hurry after you finished work to get the products that you needed, you now have those products at your fingertips, any time of the day. Although there are often still restrictions on human-based services such as live chat functions and same day/next day delivery, e-commerce shops are the way of the future, allowing you to buy products as and when you need them.

 Online discounts and voucher codes

It is rather rare to find an in-store voucher (unless the store is hosting a particular event), whereas many online retailers offer numerous discounts and voucher codes to be used online, as part of their marketing promotions.

Many third-party websites offer exclusive voucher codes that can be used online rather than in-store. Additionally, websites tend to have more exclusive and flash sales and discounts than in physical stores. These third-party retailers are also often able to offer goods at reduced prices, meaning that you can find the same product for a fraction of its original cost. This gives consumers a much broader access and ability to find the latest deals and promotions.

 Delivery to your home

If you had to shop in-store, you’d be making that journey to the store, hoping that the item you require is in stock, and then standing in a queue in order to pay for this item. One of the best elements of online shopping is that you can get your items delivered directly to your front door, or to a postal address, which is great for military personnel or anyone without a permanent home address. This is much more convenient as you can simply find the product that you want from any location and have this delivered to your door. This is also extremely beneficial to individuals who struggle to walk far or have a disability that prevents them from journeying to the shops as regularly as they would like.

Most companies now offer free delivery, meaning that you do not have to worry about the added costs to your purchase, as well as the time and fuel cost of transportation to and from the physical store. Returns are just as simple as all you need to do in most cases is fill out a postal form and send your package from your local post office, where your refund will then be delivered back into your bank account.

Avoid shopping centres

Many people find the chaos of shopping centres unsettling and stressful at the best of times. This is often the case for people with mental health issues or those with sensory processing disorders. With online shopping, they can avoid shopping centres altogether and can shop from any location. This is especially helpful when it comes to large festivity times, such as Christmas where the shopping centres can easily become overcrowded and stock available in-store is diminished quickly.

Also, when you are in a shopping centre, you are more likely to make unnecessary spontaneous purchases. This urge is lessened when shopping online as you have greater control of the money that you are spending, and there are fewer distractions that prevent you from buying only what you need.

 Find exactly what you want

Have you ever gone shopping and struggled to find exactly what you are looking for? This is now not an issue when it comes to purchasing online. It’s so much easier to access another suppliers website than it is to move from store to store if you cannot find what you are looking for. With the addition of search functions on e-commerce sites and search engines like Google, you can now find the exact products and sellers that have the products that you are looking for.

 More information

With online shopping, you’ll often find product descriptions, giving you a more accurate description of the product, rather than just reading the labels in-store. Now you can read all about the ethics of the company that you plan on buying from; something that you wouldn’t be able to find in stores. You are also able to find reviews on stores or products themselves from other customers experiences. This is information that you might not have been able to ascertain in a physical store.

Now is the time to begin exploring online shopping, with a huge range of brands and products available. Not only will you be enabling independent stores to blossom, but you’ll also open your access to the cheapest and most accessible deals. This will also leave you with much more time to actually enjoy the experience of shopping and leave you with more time and energy to enjoy other activities that you love.  

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The Benefits Of A Swedish Massage

Most arguably one of the most common and sought after types of massage, the Swedish massage did not originate in Sweden, nor was it created by a Swedish person. But what makes this type of massage so effective and requested by millions the world over?

Comprising of five massage techniques, the Swedish massage helps to relieve your body from tiredness, muscle aches, knots and stress. We take an in-depth look at Swedish massage, what it entails and why it is so beneficial.

Where the Swedish Massage originated from

Dutch doctor Johann Georg Mezger was the true founder of the Swedish Massage. He had a formal interest in gymnastics and was a talented gymnast. He had a true gift for understanding physiology (the study of how the human body works). While completing his medical studies he practiced the French “friction methods” and in 1868, he wrote a dissertation, based on what is now the therapeutic basis of Swedish Massage. His five techniques used to treat patients are still used to this day.

The five techniques of Swedish Massage are:

Effleurage (Long gliding strokes)

Petrissage (Kneading of the muscles

Friction (Firm, circular rubbing motions)

Tapotement (Tapping or percussive movements)

Vibration (Shaking particular muscles)

Effleurage involves long gliding strokes which helps to stimulate the circulatory system which in turn improves the blood flow throughout your body.

Petrissage is the kneading of the muscles. Your masseuse will gently kneed, wring and squeeze particular muscles all over the skin. This puts pressure on the underlying muscles and relieves muscle strains.

Friction refers to the firm and focused rubbing technique that is applied to a specific area, usually using just the fingers or the thumbs. Compression is often applied in a circular rhythm (Circular Friction) or in perpendicular rhythm (Transverse Friction).

A rhythmic percussion, tapotement is most frequently administered with the edge of the hand, a cupped hand or the tips of the fingers. There are five types of tapotement including Beating, Slapping, Hacking, Tapping and Cupping. This movement focuses on alleviating muscle tension and improves lymph drainage.

Vibration is when the tissues of the body are pressed and released in an "up and down" movement. This often takes the form of a fine trembling movement applied using the palm of the hand or the fingertips of either or both hands.

Swedish massage provides relaxation. This is due to the gliding strokes done on the body in the direction of blood returning to the heart.

So what are the benefits of a Swedish Massage?

The benefits of a Swedish Massage are extensive. This is the reason it is the most common type of massage. Not only does it provide relaxation and stress relief, but it also boosts the immune system and has many mental and physical health benefits.

When Aromatherapy is coupled with Swedish Massage, the benefits are greatly increased. Aromatherapy is when you conduct Swedish massage, using essential oils (highly concentrated plant oils). During an aromatherapy massage, you inhale these essential oil molecules or absorb them into your skin.

 Helps you relax and destress

Swedish Massage helps in calming the nerves which in turn alleviates the stress from your body. When we are stressed, our mood and state of mind tends to change, which reduces our clarity of thinking. Swedish massage is therefore extremely beneficial in lowering the responses of your mind and body to stress.

Essential Oils for relaxation and stress include lavender oil, clary sage oil.

Improves posture and muscle flexibility

When using gliding strokes during Swedish massage, this elongates the muscles and reduces muscle tension. It can so add flexibility to your muscles and joints, thus increasing your muscles range of motion. Overworked muscles are one of the most common causes of posture imbalance, and by easing the muscular holding you can improve your posture.

Essential Oils for sore muscles include eucalyptus oil, German chamomile oil, Roman chamomile oil.

 Improves blood circulation

One of the biggest benefits of a Swedish Massage is that it aids blood circulation. By widening the blood vessels and stimulating your circulatory system, fresher blood flows through your organs and muscles. More fresh blood to your organs means more nutrient supply. Our muscles depend on these nutrients specifically for growth and endurance.

Essential Oils for blood circulation include cypress oil, ginger oil.

Improves your mental health

Swedish Massage has been proven to increase the levels of your serotonin and dopamine, which are two very important hormones responsible for putting you in a good mood.  One of the biggest benefits of Swedish Massage, these hormones will also assist you in falling asleep faster, and you may even experience better sleep because of it. This in turn leads you to feel better emotionally and improves your general wellbeing.

Essential Oils for a good mood include bergamot oil, jasmine oil, cinnamon oil.

 Boosts your immune system

As mentioned previously, Swedish Massage is a great way to increase the production of healthy, new, white blood cells (also known as lymphocytes). Made in the bone marrow, white blood cells move throughout the body and wards off bacteria and viruses, meaning that they play an essential role in our immune system.

Essential Oils for a good mood include rosemary oil, oregano oil.

 Conclusion

Swedish Massage helps to clear the body and mind of unwanted responses to stress. It improves posture and increases flexibility. It improves blood circulation and thus improves your immune system. It also improves your mental health. When your body feels great, so do you – so why not book a Swedish Massage today?

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Why Taking A Break From Social Media Is Good For Your Mental Health

When you wake up, before you begin work, during your lunch break, when you get home and before you go to bed. Sometimes, even when you use the loo. Did you know that around 3.96 billion people around the world use social media, and, on average, spend around 145 minutes per day checking in. That’s 2.4 hours full hours per day.

Studies have shown that spending too much time on social media can increase feelings of stress, anxiety and depression. Many find that they want to take a break from their phones, but find it extremely difficult to resist the urge to constantly check their social handles. This is because social networking is designed to lure you in and keep you addicted. It is however vitally important to learn how to take a break from social media. If you are checking your social media and spending more than 2 hours per day consumed by the world wide web, perhaps it’s time to take a detox, and here is why.

  It helps you in setting boundaries

Social media can often feel like an anxiety-fueled space, due to amount of negativity you are exposed to on a daily basis. It’s up to us to decide when to turn it off and stop the negativity from seeping into our personal space. By shutting off the noise on social media and taking a break, you ultimately set the healthiest boundary you can for yourself, which is the ultimate form of selfcare.

 It allows you to reclaim your time

One of the most precious commodities to ever exist, time is something you can never get back. If you are complaining about having zero time for family, to go for that run, or to get your emails seen to, perhaps it’s a good idea to not give in to the social media procrastination pull.

 It helps you stay focused on your goals

When you remove that constant distraction, it allows you to keep your eye on the prize. Stepping away from social media means less wasted energy thinking about comments and who last viewed your Instagram story. Instead of scrolling, it’s far more refreshing to begin doing things that feel good for you, and not for the reactions it receives.

 It helps you to reconnect

When you take a break from social media, it allows you to have more real-life interactions. Whether a phone call or a coffee date, plan a day out with a friend that you’ve been wanting to catch up with, and take enjoyment with some “guilty pleasures” or self-care routines, like taking a trip to the spa to recharge.

  It is important that you use your time offline to deal with issues that may affect you when you are online. The key is to ensure that you’re no longer triggered when you see certain posts online. Social media is an open forum for people to post about their accomplishments, big wins and great moments, however, it can also be a place where you could be cyberbullied and can often make one feel inadequate about your life or appearance. The fear of missing out (FOMO), and isolation that social media provides is unhealthy too. You need to equip yourself with the proper tools to ensure you're not susceptible to triggers when you do log back on. 

  Here are a few common signs that you may need to take a break from social media.

 It’s not fun anymore

Social media sites like Facebook, Instagram, and Twitter are meant to be a fun and enjoyable way to connect with family and friends. When it’s no longer a source of joy and connection in your life, it may be a sign to take a break.

 You compare yourself to others, even offline

If, at any stage, you feel like you aren't good enough, pretty enough, or successful enough as others in your news feed, you should consider taking a break. Especially if you feel worse about yourself after you’ve been online, this is a string sign that you are damaging your emotional well-being.

 You're doomscrolling

Doomscrolling occurs when you find yourself continuously and mindlessly, scrolling through social media sites. You may do this because you feel the need to constantly know everything that's happening in the world— from news to trending topics. At times, you may not even realise you're doing it until a huge lapse of time has passed and you're still sitting in the same position, having been absorbed into your screen.

 It's the last thing you see at night

Looking at your phone right before bed may be disrupting your sleep patterns because it keeps your mind active and awake. The blue light from your cell phone suppresses melatonin, which is a hormone responsible for controlling sleep. Since blue light is an artificial colour that imitates daylight, your body thinks it's daytime and tries to keep you energised and awake, thus resisting the urge to fall asleep. 

 It changes from a “nice-to-have” activity to a “need-to-have” activity

The moment you feel that you “need” to check your social media, you should know you need a break. The rule of thumb is this; if you're occasionally using it to stay connected or otherwise enhance your life, that's a nice-to-have. However, if you're using it as a way to cope and begin to feel anxious or like you feel yourself becoming distressed because you haven't checked it in a while, those may be signs that you need a break.

 To ensure that social media has a positive impact on your health, it's important to be conscious of how you're using it. That means knowing when to take a break and direct your attention elsewhere. 

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Lifestyle Trends of 2021

Last year we saw a shift in the way that the majority of people, across the globe, lived their lives. The new ‘normal’ which continues to trend throughout this year, reflects the increased public awareness for the prioritisation of health and compassion. Here are five of the most popular lifestyle trends that have (and continue to) define 2021.

Sustainability

The past few years, we have seen an increase in the awareness of the environment and the need for sustainable living. Sustainability is the ability maintain something at a certain rate or level. The trend of sustainability is affecting the way people live their lives in a range of different ways. In 2020, it was discovered that many Americans began to eat more plant-based foods with many more setting this as an intention for 2021. In addition to an increase in the amount of plant-based foods being consumed, studies have also found that people are actively trying to decrease the amount of red meat they eat. These food choices are being motivated by a combination of environmental and health considerations.

Sustainability is not only affecting the way that people are eating but the way that they are shopping too. The trend for sustainability is showing in the increase in sustainable shopping practices. People are shifting from fast-fashion to more vintage or longer-lasting clothing investments. When it comes to shopping for groceries or household items, consumers in 2021 are showing a prioritisation for more locally-grown or sourced items.

 Shop for BWG Lifestyle Premium Grocery items here.

 Natural Remedies

Natural remedies have long been used, even before modern medicine began. However, it is fair to say that natural remedies are one of the biggest lifestyle trends for 2021.

There has been a substantial increase in the awareness of the benefits of natural remedies for common conditions. One of the biggest ingredients leading the way for natural remedies is CBD oil. As more and more studies come out showcasing the benefits of using premium CBD oils to treat ailments from acne to anxiety, more consumers are adopting the ingredient into their daily routine. The trend is becoming increasingly noticeable as businesses begin to offer CBD-infused products and food-items.

 Self-Education

Forcing people to slow down and spend more time at home, Covid changed the way that many people live their lives. The increase in the number of people that spent time at home during lockdown, led to a change in habits and routines. One of the biggest lifestyle trends to come out of this was self-education. 

2021 has seen an increase in the number of people partaking in self-education, particularly through online courses. As almost everyone was forced to work remotely, there was an increase in the number of online resources available to consumers in 2020. In 2021 there are still an abundance of online courses available. This number of people who partake in online education continues to increase as 2021 continues.

 Minimalism

Perhaps partly motivated by the trend of sustainability, minimalism is another popular trend. With more people spending time at home, there is a growing awareness of excess objects in the home. There have been numerous discussions surrounding mindful purchasing. This involves focusing on the motivation for a purchase, rather than just the desire for the object. Primarily focusing on the purchase of products that are needed or add value is increasing, rather than impulse buys of the past.

 Shopping From Small Businesses

The COVID-19 pandemic has hit many small businesses particularly hard, which has, in turn, motivated one of the biggest lifestyle trends of 2021. More and more consumers are now actively seeking out local (and small) businesses when shopping. This trend is also partly motivated by sustainability, as shopping locally has less of an environmental impact than shopping with big, global retailers.

The lifestyle trend of prioritising small, independent brands is particularly popular with the younger generations, specifically, Gen Z-ers and Millennials. Shopping from smaller businesses and independent brands has been made possible thanks to social media and e-commerce platforms. This means that it is much easier for people to find (and connect with) independent sellers. This trend is only set to increase in popularity in the rest of 2021 and for years to come after.

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Five Lifestyle Changes For A Healthy Heart

Believe it or not, cardiovascular disease is one of the leading causes of death in the world and it’s linked directly to our lifestyle. We eat too many of the incorrect foods, we live extremely stressful lives and we do not engage in enough physical activity. However, reducing your risk of heart disease is easier than you think.

The implications of a bad diet and stressful lifestyle are immense, affecting our overall health and quality of life. Simple changes in our everyday lives can make a substantial difference to our health and livelihood.

Here are five simple changes that can be made in order to live a healthier lifestyle:

Get active

Encourage your family and friends to get active. It’s one of the most valuable things you can do.  It should be a way of life as it helps maintain a healthy weight and lowers your risk of cardiovascular disease. Any activity that gets the heart pumping faster counts. Even a brisk walk with your dog, a short cycle, a gym class, swimming, dancing, gardening or playing an active game with your children. Why not try BWG Lifestyle’s Body Transformation Programme, for a solution that suits your lifestyle?

Drink less

Limiting your alcohol intake to no more than one drink per day can actually reduce your risk immensely. One drink is a small glass of wine (around 120ml), a beer (340ml) or a tot of any spirit (25ml).

Don’t smoke

Quitting smoking is the best thing you could do for your heart and overall health. Smoking is the second leading cause of cardiovascular disease. Luckily, it’s never too late to stop. The immediate benefits to your body are noticeable and your risk of heart disease (and stroke) can fall to levels close to that of a non-smoker. 

Avoid stress

Stress can often lead to unhealthy behaviours. Consoling yourself with indulgent food choices, spending a little more time on the couch than usual and drinking more. Try to manage your stress better by prepping meals weekly so that you don’t make unhealthy fast-food choices. Set yourself a reminder to go for a walk or take a breather to break the tension cycle. 

Eat well

Following a healthy eating regime and choosing ingredients that nourish your body and fight inflammation are highly beneficial to a healthy heart. Alternatively, sign up with a healthy food delivery service like BWG’s Gourmet Meal Preparation Service, so that you are guaranteed you’re giving your body what it needs, when it needs.

 Here are a few further measures you could implement in order to keep your heart healthy.

Cut down on salt – too much salt can increase your blood pressure thus putting unnecessary pressure on the heart, increasing your risk of a heart attack or stroke.

Eat Less sugar – Too much sugar can lead to weight gain, which will increase your blood pressure, and could lead to diabetes and heart disease.

Limit saturated fats – Found in butter, ghee, margarine, fatty meats, dairy fats and processed foods. These increase cholesterol levels and could put unwanted stress on the heart.

Fill up on fruits and vegetables – By eating at least five portions of fruit and vegetables, you will increase the amount of potassium in your diet, which helps to lower your blood pressure. The nutrients in fruit and veg further help to keep your heart healthy.

Eat more fish – oily fish such as pilchards, sardines, mackerel, salmon and fresh tuna are rich in omega-3 fatty acids which are thought to be beneficial for your heart because they improve cholesterol levels. If you’re vegetarian, you can gain these omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soya and canola oil, as well as pumpkin seeds.  

Cut back on alcohol – Alcohol can cause high blood pressure, abnormal heart rhythms and could ultimately damage the heart muscle. This doesn’t mean that you need to give up alcohol altogether, but by sticking to the guidelines for moderate alcohol consumption, you could significantly reduce the change of heart disease.

 If you suspect that you may have a heart problem, a visit to the GP is advisable. You could begin to make the above adjustments to your lifestyle, but it’s always a good idea to check in on your health regularly in order to catch any problems at an early stage.

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How To Stay In Shape In Winter

Regular exercise is one of the best things you can do for your health. Make it easier for yourself by staying in shape during winter, despite the cold. Can you imagine what it would feel like to be in good shape and health when summer comes around again?

 Working exercise into your routine and schedule takes a lot of determination and sticking to it, in the long run, requires serious discipline. Regular exercise has been shown to improve your health significantly. The primary benefits include helping you to achieve and maintain a healthy body weight and muscle mass, as well as reducing your risk for chronic diseases.

Additionally, research has shown that exercise can actually lift your mood, boost your mental health, help you sleep better, and even enhance your sex life. And that’s not all. It can also help you maintain good energy levels.

In short, exercise is powerful and can help improve your life.  

Here are some exercises to consider:

Aerobics

The core of any fitness program should include some form of continuous movement. Examples include swimming, running, and dancing.

Strength

These exercises help increase muscle power and strength. Examples include resistance training, plyometrics, weightlifting, and sprinting.

Callisthenics

These moves are usually performed without gym equipment using large muscle groups. They’re done at a medium aerobic pace. Examples include lunges, sit-ups, pushups, and pullups.

High-intensity interval training (HIIT)

This type of exercise includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.

Boot camps

These are timed-based, high-intensity circuits that combine aerobic and resistance exercises.

Balance or stability

These exercises are designed to strengthen muscles and improve body coordination. Examples include Pilates, tai chi poses, and core-strengthening exercises.

Flexibility

These types of exercises help muscle recovery, maintain range of motion, and prevent injuries. Examples include yoga or individual muscle-stretch movements.

The activities above can be done individually or combined, alone or with a group of people. The important thing is to do what works best for you and to have fun with it.

Check your health

It’s important to consult your healthcare provider regularly and get a physical medical examination before starting an exercise routine. This is particularly important for those who may be new to strenuous and/or vigorous physical activities. An early check-up can detect any health problems or conditions that could put you at risk for an injury during exercise. It can also help you optimise your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limitations and create an exercise plan tailored to your needs.

Plan and set realistic goals

Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves. For example, if your goal is to finish a 5-kilometer run, you can start by building a plan that includes shorter runs. Once you are able to finish those short runs, increase the distance until you can run the whole 5 kilometres in one session. Starting with small achievable goals will increase your chances of success and keep you motivated every step of the way.

Make it a habit

Another key component of exercise success is to stick to your routine. It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it regularly. Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last. For example, you can make exercise a habit by planning to work out right after work every day or first thing in the morning. It’s important to choose a time that works best for you.

Stay hydrated

Drinking fluids throughout the day is essential for maintaining healthy hydration levels. Replenishing fluids during exercise is essential for maintaining optimal performance, especially when exercising in hot temperatures. 

Think about your nutrition

Be sure to consume a balanced diet to support your fitness program. All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbohydrates are vital, as they can fuel your muscles before exercise.

Warm-up

It’s important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance. It can also help improve your flexibility and reduce soreness after your workout. Simply start your workout with some aerobic exercises like arm swings, leg kicks, and walking lunges. Alternatively, you can warm up by doing easy movements of the exercise you’re planning to do. For example, walk before you run.

Cool down

Cooling down is just as important as warming up because it helps your body return to its normal state. Taking a couple of minutes to cool down and stretch can help restore normal breathing patterns and even reduce the chance of muscle soreness. 

Listen to your body

If you’re not used to working out every day, be mindful of your limits. If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries. Also, remember that working out harder and faster is not necessarily better.

Take your time to progress through your fitness program as it can help you maintain your routine in the long term and make the most of it.

Happy training!

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The Benefits Of Minimalism

A minimalist lifestyle involves living with fewer resources whether in terms of a house or possessions in general. It is a part of the thought process, how a person chooses to live with all the minimal things in life and yet be satisfied at the same time. A minimalist lifestyle is by no means a radical lifestyle but rather an optimal one.

Some might call it extreme, depending how many changes you make to your life. Not all of us are going to throw out every thing and sit in an empty space. Small changes over time will make it easier and more acceptable. The benefits, however, are huge in every aspect of your life. 

It is a good idea to plan your way into minimalism. Start with the obvious, your house.

Got through your home, room by room, and take a look at what you have and what you can get go without with the intension of removing it, giving it or throwing it away.

We put too much stock into “things” we own. We value our lives by what we have and not by who we are and the experiences we have. It is as simple as decluttering your home first.

Your living room/lounge - do you really need everything in there? Perhaps you have too many seating areas? Do you use all of the chairs? Decide which couches and chairs you use the most and toss out the rest.  You can always make money by selling it online or if you are happy to, donate it. You will only need one coffee table or a side table or two.

What do you have on the walls? Some have tons of photos or pictures taking up most of the wall. Get rid of mundane pictures that don’t mean anything to you. Your room will already look so much bigger and more put together when you do this. Those family photos could possibly be scaled down and the left-over ones can be placed in an album or box. An alternative is to place them in storage and rotate them every few months, giving yourself a chance to appreciate them whilst they are up.

Let’s not forget the ornaments, or as they are better known, dust collectors. It is not easy keeping them dust free and it takes so much more time lifting them off the shelves, dusting and then putting them back. Perhaps you could take half away and store them if you are not sure of letting them go due to emotional attachments. You could also use the rotational system here. After a 6-month period (or less), re-examine your decision on these items. You may feel that you have grown unattached whereby you could sell or donate if you like.

How many lamps does one actually require in a room? Are they old or out of fashion? You find second-hand shops have tons of lampshades, giving you the opportunity to swap out the old for something new to appreciate. We don’t really need as many as we have. Consider your power usage if you have the main lights and lamps burning at the same time. We are all for saving money, and my minimising the lighting in your spaces, it’s amazing how much you can save.   

How about that bookshelf in the corner, when last did you go through it to see what can be donated to a charity? If you cannot see yourself reading that book for the tenth time, then give it away to someone else who will appreciate it. We often clutter our bookshelves with other objects, other than books. It’s a bad habit, and one that should be avoided.

Your TV cabinet is another place we tend to store items that don’t have designated spaces for in the home. Clear out the items and you will be surprised how your area will look and how you will feel.

These are the basic first steps in obtaining that minimalistic lifestyle.  As you go through your house, room by room, you will see how many “things“ you can do without.

You’ll be surprised how you much you will love the feeling of being free from clutter, that you may even start the process again from the beginning and do with much less. Soon enough you will have less than half of what you had a year ago or in as little as six months ago. Keep the process going until you find that your house might be too big for you and your family. Then it is time to scale down.

The best outcome you can achieve is spending less time cleaning and more time living. Not to mention the financial benefits of living without too much “stuff”.

“Minimalism is not about having less. It’s about making room for what matters.”