Walk All Over Cancer

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With spring just about here, it’s a great time to put your trainers on, stretch your legs and banish those winter blues. Cancer Research UK are encouraging us to “Show cancer who’s boss and join thousands of people across the world walking 10,000 steps every day in March to raise money for life-saving research.”

Our New Year’s resolutions may seem like a distant memory now, so a step challenge could be just what the doctor ordered. It can help us build up those good habits again and get out exploring our local area in (hopefully) some nice spring weather.

Cancer Research’s Walk All Over Cancer challenge could be just the thing to help motivate you to get those steps in and get outside for some fresh air and exercise. And raising money for such a worthy cause will give you an added boost of some feel-good factor too!

I think it’s pretty obvious from my phone screenshot that I, for one, need an extra push of motivation to make sure I leave the house every day… (shaking head emoji).

Walking can also have loads of health benefits – helping to boost your mental wellbeing, as well as your physical health. It can also improve your overall fitness, not to mention the endorphins released after exercise will leave you feeling great for the rest of the day. And in these strange times, it’s the perfect socially distanced activity too!

So why not sign-up and get your friends and family involved – maybe even get a bit of friendly competition going to keep things interesting? It could be for the greatest number of steps or the most money raised – check out Cancer Research’s dedicated fundraising site for some really good ideas.

Don’t worry if your phone doesn’t have a step counter already, there are loads of apps you can download to track your progress, including the NHS’s Active 10 app. You can sign-up here and let us know if you’re taking part by sharing your fundraising links in the comments below. Happy striding!

Reading – a window into wellbeing

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Reading and wellbeing go hand in hand and it’s something we’re passionate about in the 4meWorld team. As we go into a new year where looking after yourself is more important than ever, we wanted to share some of our favourite wellbeing reads with you.

Sam recommends The unexpected joy of being sober – Catherine Gray

Discovering a happy, healthy, wealthy alcohol-free life

Catherine Gray’s book, The Unexpected Joy of Being Sober, details her battle with problem drinking in a warm and light-hearted manner. While I don’t have a bad relationship with alcohol, I did feel the tips for cutting down consumption definitely resonated with me.

Gray discusses how much more enriched her life has become without alcohol and the book is packed full of facts for the ‘sober curious’.  It also signposts some great wellness social media accounts for those who want to live life a little more clear headed.

What I also found interesting was how many celebrities I didn’t know are teetotal, from Zac Efron to Brad Pitt. Sobriety doesn’t seem to have done them any harm!

The book may not have convinced me to go completely sober (at the time of writing), but when reaching for the next drink I’ve been left asking myself ‘Do you really need another’?

 

Max recommends Think like a monk – Jay Shetty (Audible version)

You don’t have to be a monk, to think like one

If ever we needed some actual practical help to calm our minds, increase resilience and cope with escalating levels of anxiety, it’s now! And for me, turning to the wisdom and experience of Jay Shetty in these dark days has made all the difference.

In his book Think like a monk, Jay offers inspirational insight into the often intense, conceptual lessons he learned during his time as a monk. And though it’s interesting to follow his journey to enlightenment, joy and mental freedom, the real jewel is his ability to apply what he learned to the daily mental exercises and advice he shares, and which we can all benefit from.

If you want to delve into and build your own hidden power, reduce stress, learn how to forgive yourself and others, release your mind from endless negativity or even just discover a bit of self-love, this book is a great first step. And if you’d like the enhanced experience of hearing these wise words straight from Jay himself, I’d highly recommend you curl up on the sofa with a cup of tea and listen to the Audible version so Jay’s words of wisdom can wash soothingly over you.

While I’m usually a fan of cover to cover reading so I can lose myself in the narrative, this book lends itself really well to return visits. You’ll find new cherries worth picking as well as those which become fruitful staples on your path to greater joy and a life filled with purpose.

In the spirit of well wishing, I’ll leave you with one of Jay’s many inspirational quotes: “Let’s not make happiness and success about the size of our homes, but about the size of our hearts; let’s not make it about gratification but gratitude.”

 

Rachel recommends No such thing as normal – Bryony Gordon

What my mental illness has taught me about mental wellness

In Bryony Gordon’s latest book No such thing as Normal, she uses her own experience of mental illness to compile a practical, compassionate guide to mental wellbeing. As a person who lives with Obsessive Compulsive Disorder (commonly known as OCD) and anxiety, I found this book refreshing, relatable and most of all helpful to my situation. Bryony isn’t afraid to talk about difficult issues and her chapter on Lockdown and its effects on our mental health is particularly poignant.

Bryony helps the reader put in place a practical plan to help them look after their mental health – including an incredibly detailed chapter on how to get help and what to expect when you make the brave decision to take that step.

I came away from this book feeling mentally stronger and I’ve since used some of Bryony’s tips and analogies to help me in times of struggle or uncertainty.

 

Sam recommends Love imperfect things – Haemin Sunim

How to accept yourself in a world that’s striving for perfection!

I came across this simply written, calming book in January last year. I can’t remember how I actually came to know about it, but I’m glad I found it. This book probably won’t tell you anything you haven’t heard before but even still, it made me reflect on my own life; the facades I present to the world, my capacity for empathy, pride, failure, and acceptance during life’s ups and downs.

The book, written by a Buddhist monk, is packed with wisdom and illustrated with real life stories on topics like career, relationships, and stress. Reading it was like being wrapped in a warm blanket – it somehow made me feel more happy, peaceful and content. I think it’s a book I’ll always keep on my shelf.

 

Allan recommends The Power of Now: A Guide to Spiritual Enlightenment – Eckhart Tolle

Living in the now is the truest path to happiness and enlightenment.

This book really struck a chord with all we’re going through just now. Eckhart Tolle encourages us to really appreciate the present moment and spend less time worrying about what might (or probably won’t) happen in the future.

During lockdown I know I’ve been guilty of letting my mind wander and worry about things I’ve no control over. The Power of Now explains how to enjoy the space we’re in, be present and enjoy what we’ve got right in front of us. He encourages us to really experience the moment, because in a second it’s gone and you won’t have the chance to enjoy it again.

 

We’d love to hear from you – what books have you been reading to boost your wellbeing? Let us know in the comments below!

Dry January – swap your cocktails for mocktails!

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It’s safe to say things are tough at the moment, and the thought of giving up one of life’s small pleasures for the whole of January might feel like the last thing you want to do right now. But taking part in Dry January is a great way to rest and reset your body and mind.

According to Alcohol Change and the Royal Free Hospital, there are lots of benefits of giving up alcohol for a month:

  • 70% of people reported better sleeping habits.
  • It can reduce blood pressure.
  • Giving up alcohol for 30 days can lower cholesterol.
  • 86% of people participating saved money over the month.

If you’re participating in Dry January 2021, but stuck for ideas when it comes to choosing a Friday night tipple, why not try one of our five favourite alcohol-free recipes?

While the evenings are dark and cold, sometimes there’s nothing nicer than curling up on the sofa with a cup of tea. As an alternative, why not try this warming Chai tea recipe?

Not everyone loves a cocktail (or wants a cup of tea in the evening!), so luckily, alcohol free beers, spirits and wine are now widely available if you still fancy the taste of your favourite drink, without the alcohol.

Giving up alcohol for the month isn’t easy, especially given the current climate, but by taking part in Dry January you’re being kind to your body and mind.

If you’re already taking part, let us know how you’re getting on? What’s your alcohol-free drink of choice? We’d love to hear in the comments below!

21 wins for 2021

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New Year’s resolutions, make them? Hate them? Break them?

According to YouGov, 28% of people who made New Year’s resolutions this time last year failed to stick to any of them. While this isn’t surprising, it’s safe to say 2020 has been a year like no other and many of us can’t wait for it to be over. While I’m hoping for a brighter and better 2021, I’m making a resolution NOT to make New Year’s resolutions this year.

Instead, in 2021 I’m going to focus on 21 that are likely to increase my wellbeing and give my mental health a boost:

  1. Go on a short daily walk, being mindful of my surroundings.
  2. Read a book that I loved in my childhood.
  3. Show my unfinished craft projects some love.
  4. Take time for myself as often as possible.
  5. Watch films that make me happy.
  6. Take part in the 1p savings challenge.
  7. Build myself a self-care routine.
  8. Organise my at-home workspace.
  9. Go for regular runs.
  10. Have daily time away from screens and technology.
  11. Write down the things I’m grateful for.
  12. Check in with friends and family regularly.
  13. Borrow a friend’s dog and go for regular walks.
  14. Try a new sport.
  15. Create an at-home spa day.
  16. Have a picnic lunch.
  17. Try out new recipes and create my own takeaway.
  18. Send a written letter to a loved one.
  19. Prioritise my sleep.
  20. Focus on the things that bring me joy.
  21. Spend more time outside.

These 21 small wins will remind me to focus on my wellbeing and encourage me to be kind to myself. 2020 has been hard enough for us all, so remember to take time for those little things in your life that spark joy and try not to sweat about goal setting for 2021.

What things are you celebrating this year? Let us know in the comments below.

 

Welcome to 4me World…

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We’re delighted to introduce our new name: 4me World

Although we’ve evolved our brand, our values remain the same. We’ll continue to focus on your wellbeing and what matters to you.

Recently, on our social media channels, we asked you what mental wellbeing, physical wellbeing, and financial wellbeing mean to you. What helps your wellbeing in each of those areas, and if you had any hints or tips you could share.

We loved reading your replies and have featured a selection of them below:

Mental wellbeing

Nature can have a really positive effect on my mental health and hillwalking is amazing for my mental wellbeing.

Allan

My mental wellbeing is helped by finishing work on time and going for a run in the park, and being able to hug my wife and ask about her day.

Pri

The simple things are the best – fresh air, family and friends!

Sophie

The power of crafting keeps me mentally well. Whether it’s stitching or knitting I’ve found creating helps me to unwind.

Max

Physical wellbeing

Exercise helps bring routine to my day. #PEwithJoe and virtual evening classes at my local gym have really helped my physical wellbeing. And I’ve also rediscovered my passion for horse riding again!

Steph

I’ve recently taken up golf – the perfect socially distanced sport! It gets me out the house, gives me much needed exercise and it’s helping me gain confidence about being around other people during these uncertain times.

Rach

Financial wellbeing

I got in to debt buying non-essentials, so I’m now trying to use any spare cash for good. Financial wellbeing to me is keeping a handle on my spending and not buying any new clothes in 2020! I’m donating what I save in money and clothes I don’t wear to charity.

Damian

Financial wellbeing means doing what’s best for my family, they’re my no.1 priority.

Jai

If there are any wellbeing topics you’d like to see us cover on the website, or if there’s something you’d like to write about, then get in touch with us here.

Your mind matters – free resources to help look after your mental health

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Even for the bravest among us, the world feels pretty scary at the moment. There are so many things we have no control over, and for an anxious person it’s something I’m finding very hard to deal with right now. I know I’m not alone; even friends who haven’t previously struggled with anxiety have commented on how difficult they are finding these uncertain times.

When intrusive thoughts become too much, I rely on meditation and the act of mindfulness, which I mostly access through a couple of really good apps. Calm and Headspace, two well-known meditation and mindfulness apps usually charge for some of their services, but have decided to offer free sessions to help anyone struggling during the Coronavirus pandemic.

Headspace

Headspace are currently offering three free meditation sessions:

Relieving Stress

Panicking

Walking at home

The relieving stress and panicking sessions follow a traditional meditation format and are designed to help you when you’re feeling overwhelmed.

Walking at home is a little different – it’s a 10 minute mediation that encourages you to get active by completing a walking meditation inside your home. I found this session perfect when I started to feel too cooped-up in the house.

To try out any of the meditations visit: https://www.headspace.com/covid-19.

Calm

Calm has something for everyone. If you’re having trouble sleeping, or getting back to sleep you could try a sleep story or a guided meditation to help you drift off. Maybe you’re struggling to focus while working from home. Calm has a range of relaxing soundscapes available for free and also includes a link to their YouTube channel if you want to listen to longer soundscapes.

If you’ve got children who are feeling worried or anxious at the moment, Calm also provides meditations and sleep stories to help children whatever their age:

Age 3-4: Blowing candles

Age 7-10: Meditation for falling asleep

Age 7-13: That safe happy place

Age 11-17: Falling asleep meditation

To see the full range of resources available visit: https://www.calm.com/blog/take-a-deep-breath.

Every Mind Matters

Every Mind Matters was launched by Public Health England in conjunction with the NHS and the charity Heads Up in light of the Coronavirus pandemic and the impact on people’s mental health. It’s a website designed to give you the tools you need to deal with stress, anxiety and keeping physically as well as mentally healthy in this challenging time.

You start your journey by answering five simple questions about how you’re currently feeling. This generates your own personal mind plan which includes five steps to help with your wellbeing.

If you’re struggling with lack of sleep, anxiety, low mood or stress the Every Mind Matters website has dedicated sections offering different resources to help manage how you’re feeling. 

Exercise the mind

During these unprecedented times, keeping a healthy mind is more important than ever before. Calm, Headspace and Every Mind Matters are paving the way to reach everyone who needs support with their mental health.

If you need urgent support, Samaritans can support you 24/7. Get in touch with them on 116 123 or visit their website.

The ultimate guide to working out at home

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With so many resources available for home workouts, finding something that fits around your current work or family commitments during this uncertain time shouldn’t be a workout in itself. Exercise is one of our only saviours at the moment and structuring your new home workout routine to include exercise can be hugely beneficial for both your physical and mental health.

I’m the first to admit to being gym-obsessed and my pre-coronavirus week would be centred around 6-7 sessions. Naturally I was filled with panic at the thought of not being able to go to my regular classes and training sessions. Luckily the digital world in which we exist has made it really easy and dare I say fun, to adapt my training based on my limited space and equipment.

Now in week 4 of working from home, self-isolation and social distancing, here is my ultimate guide to home workouts and some of my favourite apps and resources to help you design your own home workout style:

STRUCTURE: Plan home workouts into your daily routine and stick to it. Think about what’s going to work for you. There isn’t a right or wrong time to workout, just whenever is easy for you to commit to on a daily basis. Consistency is key to nurturing a new routine.

NO EQUIPMENT NECESSARY: Having no equipment doesn’t mean you can’t do a home workout. In fact, your own bodyweight is the only thing you need to get a sweat on and your heart pumping. From short bursts of High Intensity or HIIT (High Intensity Interval Training) to Yoga, Pilates and body weight challenges. Don’t underestimate the power of bodyweight training as an effective way to maximise your workout in a short space of time.

TRY SOMETHING NEW: Try to incorporate something new each week rather than doing the same thing each day. This could be as simple as a single exercise variation or a completely different style of workout. Use this time to change up your workout styles.

HAVE A WORKOUT BUDDY: Find yourself a workout buddy to make you more accountable and to help keep you motivated. Whether a friend, family member or colleague, schedule your times to work out together over Zoom, Skype or FaceTime. Why video? Because when you see others working out and they can see you, you’ll definitely put in more effort.

CREATE A DEDICATED ‘WORKOUT SPOT’: Now this all depends on your available space and it may require you to move some furniture around, but a dedicated workout spot will help you focus and get in the mindset. If you can, try and keep this space visible and set up so there’s no excuse to not workout!

Recommended apps and resources

For Everyone: Youtube
There are millions of FREE home workout videos and channels on Youtube. Some of my favourites include:

MADFIT
FitnessBlender
XHIT Daily

For the Runners & Cyclists: Strava
Many people are hitting the streets for their daily outside exercise allowance. Track your run, walk or cycle route with the free Strava app and each day compare your distance and pace.

For Livestreams:
Following a livestream workout is the closest experience to actually being in a gym class with fellow members. Greater atmosphere, sense of community and nowhere to hide! Lots of gyms are offering their regular classes as livestream editions – many are free for their members but much like classpass, you can also pay to join a single livestream class.

For Dance: Seen on Screen
SoS offers dancers of all levels the chance to learn routines inspired by stars including Beyoncé, Rihanna and Britney Spears. The dance studio is providing its followers with the opportunity to learn the routines at home by following live-streamed tutorials on its School of SOS Instagram page and on video chat platform Zoom. 

For the Kids:
Home workouts for kids don’t get much better than PE with Joe by The Body Coach Joe Wicks. Streamed live everyday on his Youtube Channel, you and the kids can take part live and make this fun energetic workout part of your daily routine.

For the Soul:
Anyone just want to dance around their kitchen or living room like you’re partying the night away? Why not set up a dance party with your friends over Zoom or Facebook Messenger and take it in turns being DJ. Dancing is food for the soul!

Push it! 6 ways to get your fitness fix in winter

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Brrrrr…. It’s cold out there! Winter is firmly here and the sunshine and warm weather feels like a distant memory. My motivation to keep running, just like the birds, goes south in winter and I find getting out of bed in the morning challenging enough, let alone doing any exercise!

If you’re like me, and struggling to get enough exercise through the winter months, why not stick on a good playlist and give one of these indoor alternatives a go?

Pump up the jam

Warm up with a workout at home! Many popular fitness classes have an at-home alternative, such as Les Mills on demand, Barrecore and FIIT. For a free fix, why not check out fitness blender? Run by a husband and wife team who are both personal trainers, there’s over 500 free workout videos to try, from HIIT to Yoga.

With a little help from my friends

Why not arrange a get together with your friends and get active together? If you usually head out to the park for a kick about, maybe change it up for a game of basketball or a badminton match.

If you’re more of a solo exercise enthusiast you could switch your road bike for an indoor one and give a spin class a go. Or, if you’re feeling really adventurous, why not try indoor climbing so you can get an adrenaline rush as well as that all important endorphin hit!

Cold as ice

The winter months are a perfect time to perfect your skiing or ice-skating skills. Ice skating can burn as much as 600 calories an hour and it’s a great social activity too! If you’ve always wanted to try your hand at winter sports, now is as good a time as any to book in those lessons you’ve been meaning to do.

Don’t have the time or the budget for ski lessons? Head to the gym and recreate your own ski inspired workout using machines such as the skiErg for a low impact, high intensity full body workout.

Nightswimming

Jumping in the pool might be the last thing you feel like doing in the winter, but studies have shown that cold water swimming increases your tolerance to the cold, boosts your immunity, enhances your blood circulation and can relieve aches and pains. Just make sure you’re well prepared and take lots of warm clothes to wrap up in after. The Outdoor Swimming Society has some great tips on staying safe if you’re new to cold water swimming.

Not quite ready to try out your local outdoor pool? Head inside instead! Swimming, whether it’s cold water or in a heated pool is a great workout as it exercises every muscle in your body and is low impact, so there’s no extra pressure on your joints.

Boogie nights

For an alternative fitness fix, why not give rebound training a go? A study completed by NASA showed that rebound training on a mini trampoline was 68% more effective than jogging and required less effort – win, win!

This low impact, high-energy workout is a great way to bust stress, strengthen your bones and muscles, all while jumping around to your favourite songs. Not sure where to start? Boogie Bounce has classes up and down the country and welcomes people of all ages.

Perfect day

If it’s not icy, get outside anyway! Exercising outdoors gives your body exposure to natural light which can help keep the winter blues away and top up your vitamin D levels.

Remember, if you’re exercising outdoors, it’s important you’re well prepared and dressed appropriately for the weather. Think of a few light, sweat wicking layers that you can easily remove if you become hot and don’t forget your hat!

If you’re really struggling to get outside in the winter, think about setting yourself a goal – maybe you want to train for a race in the spring? Or maybe treat yourself to a reward after your outdoor workouts, like a nice warm bath or book yourself in for a recovery massage.

Whilst finding the motivation to exercise in the winter months can be hard, having alternatives can be the key to keeping yourself going in the darkest months of the year.

What are you going to try out this winter? Let us know in the comments below!

Taking time for what’s important

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Over the years, I’ve come to realise that all aspects of my wellbeing are fully dependent on me.

This was a hard thing to accept, particularly when times were difficult, but it’s something that’s definitely helped me prioritise what’s important. And this is especially true when it comes to my physical and mental wellbeing.

Do what you love
Like many working mums, at times I’ve found it difficult to juggle family, kids, work, and some sort of social life. Add workouts and trying to stay physically fit on top of that and life can become pretty stressful.

I used to work in the fitness industry as a Personal Trainer, so I was constantly surrounded by exercise and the pressure to keep fit. After a while this began to take its toll and I realised I needed a change. Having studied psychology, I knew the importance of looking after my mental health, and decided it was time to do something about it.

I started prioritising the things I love more. Going for long walks with my family, playing tennis, and jogging. I’ve loved getting outside in the beautiful scenery around where I live and this has really helped my mental wellbeing.

I do still go to exercise classes, as I’ve found I get more out of these with the instructor encouraging me. But one of the most invaluable things through all of this has been the support of a friend to help motivate me. OK, it does help that my friend is a Personal Trainer, but she has been incredibly supportive and has helped spur me on.

Mind over matter
As well as the physical side, I’ve also started to look after my mental wellbeing a lot more. I’ve complimented strenuous exercise with meditation, which has been great for my mental health. Although I had my reservations at first, I’ve found that meditation has really helped me clear my mind and it can be a godsend when you feel like your life is moving at 100mph. I now try to take 5–10 minutes every day to practice mindfulness and really look after my mental health.

By doing things I enjoy, looking after my physical and mental wellbeing feels more natural, and it’s easier to keep up good habits. So with that in mind, I‘d like to leave you with one of my favourite quotes from Jim Rohn; “Stand guard at the door of your mind”.

If you’re looking for some sporting inspiration to find new hobbies you’ll love, check out the BBC Sport’s Get Inspired page.

Ready, Set, Go! – Preparing for your first race

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You signed up months ago, followed your training plan and before you know it, there’s only a few days left until your race. While it’s common to feel nervous, there’s plenty you can do in the run up that can help you to prepare and focus on the race ahead, whether you’re running a 5k or right up to a marathon!

Ready…
Depending on the distance, start thinking about tapering down your activity between one and three weeks before race day. Your body will need to be in its best condition for race day, so stick to your training plan as this tapering phase should be built in for you. It may seem un-nerving to be reducing the amount you’re running, but it will help your body prepare for the race ahead. If you’re running a marathon, you might want to start thinking about carb loading. Not sure what that is or where to start? This article from Runner’s World offers a detailed guide.

Set…
The night before race day, it’s likely you’ll be a bit nervous. There is some small prep you can do to take the stress out of race day morning, but what I’ve found most helpful is running (pardon the pun!) through my race information again. This way, I know exactly where I need to go, what time I need to be there and where the nearest loos are! I also like to check the weather forecast, get all my kit together and lay it out ready for the next morning – it helps re-focus my thoughts and reassures me that I won’t forget anything in a nervous rush. As a side tip, make sure you’ve already tested what you’re wearing on a long training run. It’s not a great idea to wear anything brand new or untested – you could end up with blisters – or worse, chafing!

Go!
And it’s finally here! You might not feel like eating on race morning, but it’s a good idea to get some fuel on board, even if it’s only a small meal. The London Marathon has a great race-day nutrition guide with lots of tips on how to properly fuel your race.

  • Just like the kit you wear, anything you eat on race day should be tried and tested or you could run the risk of an upset stomach.
  • Drink plenty of water to keep yourself properly hydrated.
  • If it’s going to be a hot, sunny day, slap on the sun cream.
  • Get to the start point well ahead of time, there’s always a huge queue for the loos!
  • Get yourself ready, warm up, and find yourself a good position at the start line.

Once the gun goes, it can feel quite claustrophobic and it’s easy to get swept up as everyone surges forward, but try not to panic, hold your ground and run at the pace you’ve been training at to avoid striving for a pace that’s too hard to sustain.

As the field thins out, take time to enjoy your race! You’ve worked hard to get to this point – now’s your chance to take in everything around you and have some fun.

The finish line
You did it! Enjoy your moment and take in the atmosphere at the finish line, but before you celebrate, make sure you stretch and cool down or you may find you can’t move later!

Whatever distance you’re running, you can feel proud that you’ve achieved something amazing, and start thinking about training for the next one!

Get on track with your running routine

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Runners, do you ever get the days where you just can’t face it? Do you suffer from a lack of motivation at certain times of the year?

For me, my motivational slump often comes in winter – it’s too dark, too cold and too rainy – the reasons for not getting out the door go on…

It’s all too easy to ignore my alarm, roll over and steal an extra hour of sleep, but my mental health suffers as a result of my lack of motivation. Lately I’ve been pretty determined to get my running mojo back on track and these simple steps are helping me along the way:

Set a simple, achievable goal
As I haven’t been running quite so regularly recently, my pace and distance have dwindled. So, I set myself a realistic goal of running for 15 minutes three times a week. It might not seem like much, but it’s an easy goal to get me started and doesn’t feel too big (which could put me off!). Just getting out of the door for those 15 minutes three times a week has eased me back into a regular routine with my running.

Get a new soundtrack
For the past year, I’ve listened to pretty much the same type of music on my runs. I recently changed to listening to podcasts or an audio book, which has been a game changer for me. I now find I’m getting so lost in the storyline of my book, the run is over before I know it! I always pick something I really enjoy and I’ve read before so I can just lose myself in my run with a book I love.

Fuel yourself properly
I find when I don’t run as often as I like, my eating habits start to suffer too. Eating healthy, non-processed foods fuel my running and help me to recover more quickly. Taking inspiration for new recipes by buying a cookbook, or browsing the internet for new ideas helps to get me back into my healthy habits.

Slow down and take in your surroundings
Sometimes, I like to run completely tech-free. No running watch and no headphones. Although I live in a fairly busy town, there is a lovely park right near my house where I go ‘tech-free’ – running at a slower pace and taking time to appreciate the beauty of my surroundings. I often return from these runs calmer and happier than when I plug in my headphones and ignore everything around me. These runs make me want to go out running again and I try and have one tech-free run a week to appreciate why I love running so much.

Keep track with a diary
Keeping a running diary naturally helps to motivate me – I like to look over my previous runs and see where I’ve made improvements or what factors affected my run. I also keep a tracker that measures my levels of motivation to run – amazingly, on some of the days where I had the least motivation, I’ve achieved a new distance, or a PB! The next time I feel reluctant to step out the door, I take a look back at my log and it reminds me of how far I’ve come and why I want to get out and run.

I’ve noticed that with these small changes, my motivation is creeping back and I’m falling into a regular, happy running routine.

The do’s to beat the January blues

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The excesses of the festive season may have taken their toll, and you might be feeling the need to implement a whole host of austerity measures to see you through to payday, but January doesn’t have to be gloomy!

Try our top tips to avoid the annual blues and ease your way comfortably into the New Year.

    • Don’t deny yourself a small treat. With money so tight in January, your regular trip to the local barista might seem like a luxury too far, but cutting it out altogether is likely to make you more miserable. Try exercising a little bit of self-discipline and indulging in that fave treat just once a week – maybe on a Friday so it feels like you’re another week closer to that first payday of 2019!
    • Plan ahead. Making plans for the rest of the year is one of the most effective ways to pull you through the seemingly dismal days of January. If you’ve got the budget, book a day trip out or a weekend away, or if you can’t commit to splash out right now, then book some time off work anyway. It will make you feel better knowing you have some dates in the diary – even if you change them later on!
    • Try some free fun. When money (and maybe your waistband) is too tight to mention why not venture outside and kill two birds with one stone? Parkrun organise free, 5km runs every week which are open to absolutely everyone and take place in your local community – you just need to register online first.
    • Look after yourself. It might sound simple, but being kind to yourself will lift your mood and make those dark winter nights fly by. Indulge in a home movie night rather than the cinema, or tuck up with a good read and a hot choc for a dose of immersive wellbeing.
    • Learn something new. The brand new year can provide just the right amount of encouragement to make you branch out and add some skills to your repertoire. If you’ve always fancied learning to play the ukulele, knit, bake or paint, now’s the time! You could even use the impetus to add a new level of expertise to your professional skillset. Head over to YouTube for every possible tutorial on everything – ever!