Living Green:

Nurturing Success And Wellbeing, One Sustainable Step At A Time

Let’s have a heart-to-heart about something close to my eco-conscious soul: sustainable living. It’s not just about saving the turtles (although, they deserve all the love), or ensuring that you recycle at home; it’s a game-changer for our personal wellbeing and the secret sauce to slaying it at work. So, let’s chat about how living green can be your not-so-secret weapon for success in both your career and your comfy home life, as well as the planet.

Even more importantly, how you can combine it all so that what you do is good for you and the planet.


Sustainable Living and Wellbeing:

With everything that is being promoted in the media, sustainable living is not a new message that is being shared. At present, there is a great encouragement for corporate volunteering days, recycling bins are available next to a general waste bin, and the encouragement for reusable mugs is widespread. But how does this actually benefit your wellbeing?

Well, sustainability when applied to wellbeing makes it just that – sustainable – something that becomes a natural part of life.

For a sustainble lifestyle that is fulfilling, your wellbeing has to be a key player on the table, and here are a couple of easy ways to do so:

  1. Easy on the Mind: Picture this – you’re sipping your morning brew, knowing your choices aren’t harming the planet. That sense of purpose? It’s like a mini daily win for your mental wellbeing. Sustainable living makes you more mindful, and trust me, that zen feeling? It’s gold. Try being more mindful the next morning brew you have. (I do have a free 7-day course if you need help here: 7 Day Intro To Mindful Habits)
  2. Feel-Good Health Vibes: Eating local, organic nosh? It’s not just a foodie flex. It’s a health kick that keeps you bouncing with energy. Ditch the processed stuff, go green, and watch your body become a powerhouse. Who needs an energy drink when you’ve got a bunch of kale, right? Shopping local also allows you to support local businesses and give back – a feel-good vibe that is shared. What is not to love?!
  3. Smart Wallet Moves: Going green is not just about saving the Earth; it’s about saving a bit of dosh too, or more so, being smart with spending. Less waste, smart buys – it’s like a financial glow-up. I mean, who knew that being kind to the planet could make you a financial guru too? So, next time you are shopping, look for the best investment buys, such as a bagless vacuum cleaning which is £80 more initially but saves you cost over time as no bags to buy.

Sustainable Living and Professional Success:

Believe it or not, your performance at work is affected by how you live your life. So, if you want to be successful, sustainability should be a part of your lifestyle. But how does that work in practice?

Here are a couple of ways it will benefit you professionally:

  1. Bossing Productivity: Feeling sluggish? Sustainable living to the rescue! A healthy lifestyle means a sharper mind and peak productivity. Bet your boss didn’t know that your secret weapon is a reusable water bottle and a good night’s sleep.
  2. Ethical Cool Cat: We’re in an era where ethical leadership is the new cool. Bring your sustainable living game to work, and you’re not just another colleague; you’re the green warrior that everyone admires. The water cooler chats just got a whole lot more interesting, didn’t they? Acceptance from our peers is a huge wellbeing boost too!
  3. Flexing Your Adaptability Muscle: Sustainable living is all about adapting, innovating, and rolling with the green punches. Those skills aren’t just for composting; they’re the secret sauce in a workplace where change is the only constant.

Creating Harmony:

  1. Work-Life Fusion: Forget work-life balance; let’s talk about work-life fusion. Sustainable living seamlessly blends into your day, making it less of a routine and more of a groovy, eco-friendly dance. And who doesn’t want to be the sustainability dance sensation at work?
  2. Your Wellbeing, Your Competitive Edge: Employers love a go-getter, but they adore someone who knows how to take care of themselves. Your commitment to personal wellbeing through sustainable living? It’s like a neon sign saying, “I’m the superstar you need in your team!”
  3. Positive Vibes All Around: The best part? It’s not just about you. As you sprinkle your sustainable magic at work, you’re creating a ripple effect. Co-workers join in, the office becomes a happier place, and suddenly, success feels like a team sport.




Living green is not a chore; it’s the key to unlocking a life that’s both successful and seriously good for the soul. So, my friends, let’s embrace the sustainable lifestyle – where success is measured not just by the corner office but by the positive vibes we send out into the world.

Let’s look at the things we do day-to-day that can be adjusted to benefit both our personal wellbeing and caring for the planet. Who said being a green warrior can’t be the coolest job in town? Cheers to a thriving, sustainable, and utterly fabulous life!

And of course, let me know in the comments if you have any particular wins here – we can celebrate together around the virtual water cooler. 


5 Great Healthy Snack Ideas

Check out these ideas for healthy snacks that you create and enjoy!


As a vegetarian, I’ve often faced the battle when grabbing healthy snacks, as most of the options were unhealthy (think of chocolate and crisps) or nutritionally imbalanced (yes, the cheese and onion pasty is a favourite EVERYWHERE). It is just no fun and super challenging when you are sticking to a balanced nutritional plan.

I found myself saying, “I can’t eat that” more often than, “That sounds tasty”. 

Basically, I was no longer friends with food when I was out unless it was pasta, bread, or baked goods.

You don’t have to be vegetarian to get fed up with the same healthy snack options. Well, I think everyone I know has had a Tesco meal deal and had the bag of apples or grapes as their meal snack.

But it is not all lost. Healthy snacks are not:

  • limited to what you make at home
  • only a selection of pre-prepared fruit
  • tasteless

Simply, you can eat great food even when you are on the go. Here are 5 great healthy snack ideas you can easily create.

  • Option 1: Protein Box
  • Option 2: Cheese and Olives
  • Option 3: Stuffed Cherry Peppers
  • Option 4: Trail mix (home-mix)
  • Option 5: Celery sticks, filled or with a dip

1) Protein box

In simple terms, this is just a box of your favourite protein snack. In reality, this is an incredible way to have great food all day long.

Not only do you get to pick the food you WANT to eat, but it’s also all great for you too.

Here are some suggestions as to what you could add to your protein box:

  • jerky
  • boiled eggs
  • cheese pieces
  • roasted chickpeas
  • handful of almonds
  • pumpkin seeds
  • beef/turkey/chicken slices

You don’t have to pile it high as this is not a meal. But one box well prepared could be your snacks over the day. Like if you feel a bit hungry mid-morning, grab a couple of nuts and a boiled egg, then later have the rest of the nuts and some cheese. Fabulous!

2) Cheese and Olives

This sounds like the entrée for a fancy meal, so you could call it your fancy snack option. Who doesn’t like the idea of fine dining when on the go?!

Not only is this super easy to prepare, but can be carried easily in a small tub or bag. You could even pick some up from the store and enjoy – just be careful not to eat a large block of cheese!

Cheese and Olives is a total winner for a high-protein, low-carb veggie-friendly option – just make sure the olives are pitted, or watch out for those stones.

3) Stuffed Cherry Peppers

I simply love making these and they are another fabulous fancy snack option.

The small size of the cherry peppers means you can make a couple and easily carry them around with you in a small tub. Plus, you can fill them to taste. Whether you opt for goat’s cheese, small balls of mozzarella, or choose to make a tuna and sweetcorn mix, you can really create to taste.

What’s even better is they would fit into your protein box or alongside some olives perfectly too! So stand-alone or part of a package, stuffed peppers can easily fit in.

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4) Trail mix (home-mix)

There are so many options for a trail mix that you can buy and create; really the world is your oyster here. But, as the saying goes, ‘Homemade is always best’.

If you can make your mix at home and then take it with you, not only will you be able to be more able to monitor your nutritional intake more as many of the snack packs can have salt, etc. added, but you will also find it cheaper overall as bigger bags are cheaper per kg or 100g.

Great things to include are almonds, pistachios, pumpkin seeds, and sunflower seeds with some dried fruit.

Ladies, if you ever suffer from cystitis, UTIs, or thrush, you can support your body here by adding some dried cranberries. They are rich in antioxidants and also support heart health, but not too many as they are also higher in carbs, calories, and sugar.

5) Celery sticks, filled or with a dip

Celery on its own can be pretty grim to eat. It is full of health benefits including being rich in fibre and high vitamin content, but the actual values are really low with one stick having only 10 calories.

But that just makes it a brilliant part of one of your healthy snacks. You can easily fill it with something or have it with a dip.

Peanut butter-filled celery sticks are a fantastic way to add protein to your snack without loading up on carbs. But do bear in mind that if these are in your bag all day, they can get a bit yucky (especially on a hot day). My best advice is to make them, tub them, and then store them in the fridge.

Don’t worry, you are not limited to using peanut butter only. You could use goat’s cheese or other soft cheese, like the stuffed peppers. Or alongside a hummus dip. Really, they are yours for creating.

To wrap it up…

Whether you are making snacks for yourself, your partner, or your children, you can create tasty and healthy snacks easily. 

Also, remember that being vegetarian or having other dietary requirements doesn’t mean you have to just ‘eat what is available’. You can create your snacks to fit you.


5 Ways to Boost Your Self-Esteem and Self-Confidence


Everyone has moments when they feel low or unsure of themselves. When you’re under stress, it can be hard to see the bright side. However, a feeling of low self-esteem or self-doubt isn’t something that will go away on its own. We all need to do the things that are good for us, as well as have positive reinforcement and support from friends, family, and professionals, in order to have a sense of confidence again. 

Lacking self-esteem is often linked to negative thought patterns such as Comparisonitis and Imposter Syndrome which make you question yourself more than you should. Wearing a hat or mask in public can also give you a fake sense of security if you don’t know your real appearance, like wearing glasses indoors for example. 

If you feel less than confident about yourself on a regular basis, here are five ways to boost your self-esteem and self-confidence again.

1. Take Small Steps to Build Up Self-Esteem and Confidence

Many people have a big goal or dream, but when you look at the steps to get there, it feels too big to take. 

Instead of feeling overwhelmed or down about the distance between where you are and where you want to be, break your goal down into small steps that you can work towards. Keep track of how you feel and your progress is much easier to see. You might even notice that once you start moving towards your goal, you feel more confident and optimistic than ever before.

You can also use a journal to track your feelings, thoughts, and actions, then see if you can make any connections. For example, if you’re feeling low, what do you think about that makes you feel even worse? Once you’ve figured out what triggers those feelings, you can then start finding ways to change your mindset.

For example, if you’re feeling low because you’re stressed about work, relax a bit and breathe. Take a few deep breaths and tell yourself that everything will be okay. Start small and work your way up from there.

2. Define your personal strengths

No matter what your job or career is, there are some skills and qualities that you have that are unique and make you a great person. When you don’t feel confident in these areas, it can create a feeling of low self-esteem and self-doubt. 

The first step to boosting your self-esteem and self-confidence is to identify your strengths. Look through a list of qualities you’ve identified as being important to you and find out what they are. For example, if you’ve come to the realisation that you’re a great leader, you can use that as a strength and define it as such. When you define your strengths and start working on honing them, you’ll feel a lot better about yourself.

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3. Find activities you enjoy

When you’re feeling low about yourself, you’re more likely to overeat, drink too much, or skip out on hobbies. This is not what you need to do in order to feel better. Instead, find something that you enjoy doing that doesn’t require you to be at 100% all the time. Whether it’s reading a book, journaling, or exercising, find something that doesn’t involve a lot of pressure. A hobby that doesn’t require you to be 100% will allow you to take your mind off things and relax without the risk of overdoing it.

4. Talk to your friends and family about how they see you

It can be difficult to talk to your friends and family about how they really see you. You’re not trying to put them down or make them feel bad, you just want to know what they see and what they think is important. 

For example, if you’ve been feeling low about your appearance, someone might tell you that you look fine. Instead of taking that as a sign that you look fine, ask them to explain why they think that. 

You might be surprised by what they say and the way you feel about yourself.



5. Show yourself some love, even when you’re not feeling it

Often times, when we feel like we aren’t worth it or our worth is questionable, we don’t treat ourselves kindly. In order to boost your self-esteem and self-confidence, you have to give yourself some love. Whether you need to eat a snack, take a break from eating healthily, or treat yourself to a fun thing you’ve been wanting to do, do it. 

It doesn’t matter if you don’t deserve it (or rather think you don’t). Treating yourself kindly will make you feel better than if you don’t treat yourself right.


Low self-esteem and self-doubt are usually a result of a lack of confidence. To boost your confidence, you need to work on identifying your strengths and finding activities you enjoy that don’t require you to be at 100% all the time. You can also talk to your friends and family about how they see you and show yourself some love, even when you’re not feeling it.



Simple Exercises You Can Do Anywhere

At home, on the road, or anywhere else…and they only take a minute too!


Every day, we are exposed to relentless digital marketing and social media streams. From Facebook posts to Instagram posts, Google search results to YouTube videos—you name it, there is a digital marketing channel for it. This constant exposure has made us so glued to our phones that it’s becoming hard for us to disconnect from them. But, as much as these devices have become a part of our daily lives, they don’t have to take over our lives if we choose not to let them.

Luckily, there are ways you can keep yourself engaged even when you need some time away from your phone or computer. These activities don’t require any special gear other than the clothes on your back and the strength in your muscles.


Here are some simple exercises to do anywhere – at home, in a hotel, at the office:


Walk the stairs

The stairs are actually one of the best spaces for an intense workout. You don’t have to worry about falling, there’s no equipment needed, and you’re exercising your core at the same time as your lower body. This is an ideal exercise to do at home where there isn’t room for any other equipment. You can also take this exercise to the office and take the stairs on the way to your desk, or when moving around the office building.


Jumping jacks

Jumping jacks are a great way to get your blood pumping and your muscles working. They are very simple to do and can be done literally anywhere. You can do them in your office, in a hotel room, at the gym, or in the parking lot. You can also find open areas outdoors where you can practice jumping jacks, which is great to do when the sun is out so you can feel the warmth while practicing. This is a great way to keep your mind and body active while you take a break.



Squats are one of the best exercises to make your core strong. You can do them almost anywhere and they take up very little space. When you are in the office, go to the back of the room and practice your squats. In fact, squats can be a great way to de-stress from work and get your muscles active at the same time, but without getting too sweaty (as you might with jumping jacks). 

For advice on technique, check out this video on YouTube.

3. Make time for reflection

Do you have a standing meeting every Wednesday morning where everyone sits in silence and reflects on the previous week? If so, you might have a culture of mindfulness in your company, which can be a great way to cultivate greater well-being at work.

By making time for reflection, you can connect with your employees and provide them with a sense of place and community. This can help employees feel a sense of purpose and connectedness, which can be incredibly valuable for an individual’s sense of well-being.


Shoulder shrug

Shrugging your shoulders is a great way to break up your upper body from sitting still for too long. It can be done anywhere with just your shoulders. This is a great way to keep yourself from getting bored with sitting in one place all day long. Another great part about this exercise is that it’s very light on your joints and does ease any tense neck muscles from being at the computer all day. All you need to do is lift your shoulders up and down, or even in little circles.



Push-ups are one of the most effective exercises you can do. They are very easy to do, they only require one thing – your own body. This makes push-ups an extremely effective way to get your heart rate up and get your muscles working. Another great thing about push-ups is that they are very portable, which makes them a great way to get your muscles working where ever you are, and a great exercise for both your mind and body.

For advice on technique, check out this video on YouTube.


Take a spin around the block

Just like jumping jacks, taking a spin around the block is very simple to do, it doesn’t require any special gear, and it can be done almost anywhere. You can walk, jog, cycle, even hop or jump – basically move your body in any way that feels good as you take a spin around the block. It really is one that you can go with the flow on and can do with a colleague too.


Digital marketing is a rapid and powerful tool, with the potential to reach your customers in ways you’ve never dreamed of. But, digital marketing can be overwhelming and can take away from the things that really matter in life like your relationships, health, and time with your family. That’s why it’s so important to turn off your phone and keep your body engaged to stay active and healthy.

These simple exercises show that exercises don’t have to be complicated and don’t even need any special equipment. You can use a jump rope, walk around the block, or do a squat while on the phone. In fact, simple exercises to do anywhere – at home or on the go – you are more likely to keep going with when life gets busy. So give them a go next time you need to break up your routine.



77 Motivational Quotes For A Healthy Life

Words of motivation for whenever you need that extra support.


There is nothing more important in life than your health and wellbeing, but sometimes we all need words of inspiration, aka, a motivational quote.

It’s great to have people around us saying these things, however, it can be a different form of inspiration to hear great words from someone who inspires you.

Check out these 77 motivation quotes comprising 7 quotes from 7 wellbeing areas. Simply for that extra inspiration that you might need, whenever you might need it.

‘Health Over Illness’ Quotes

  1. “Prevention is better than cure.” – Desiderius Erasmus
  2. “The greatest wealth is health.” – Virgil
  3. “Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work.” – Thich Nhat Hanh
  4. “It does not matter how slowly you go so long as you do not stop.” – Confucius
  5. “Sickness comes on horseback, but departs on foot” – Dutch Proverb
  6. “To heal our wounds, we need courage to face them.” – Paulo Coelho
  7. “Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend.” – Lao-Tzu


‘Caring For Your Physical Body’ Quotes

  1. “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
  2. “Take care of your body. It’s the only place you have to live.” – Jim Rohn
  3. “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” – Edward Stanley
  4. “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” – Hippocrates
  5. “To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” – Buddha
  6. “Your body holds deep wisdom. Trust in it. Learn from it. Nourish it. Watch your life transform and be healthy.” – Bella Bleue
  7. “If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving

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‘Love Is The Greatest Healer’ Quotes

  1. “Let yourself be silently drawn by the stronger pull of what you truly love. It will not lead you astray.” – Rumi
  2. “Love one another and help others to rise to the higher levels, simply by pouring out love. Love is infectious and the greatest healing energy.” – Sai Baba
  3. “Eventually you will come to understand that love heals everything, and love is all there is.” – Gary Zukav
  4. “The more you are motivated by love, the more fearless and free your action will be.” – Dalai Lama
  5. “As soon as healing takes place, go out and heal somebody else.” – Maya Angelou
  6. “Gracious words are a honeycomb, sweet to the soul and healing to the bones.” – Proverbs 16:23-25
  7. “Forgiveness is the fragrance that the violet sheds on the heel that has crushed it.”- Mark Twain

‘Healthy Eating’ Quotes

  1. “Our food should be our medicine and our medicine should be our food.” – Hippocrates
  2. “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” – Thomas Edison
  3. “The more you eat, the less flavour; the less you eat, the more flavour.” – Chinese Proverb
  4. “If you feed your mind as often as you feed your stomach, then you’ll never have to worry about feeding your stomach or a roof over your head or clothes on your back.” – Albert Einstein
  5. “A healthy outside starts from the inside.” – Robert Urich
  6. “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” – Ayurvedic Proverb
  7. “An apple a day keeps the doctor away.” – Proverb



‘Power Of Habits’ Quotes

  1. “I fear not the man who has practiced 10000 kicks once, but I fear the man who has practiced one kick 10000 times.” – Bruce Lee
  2. “Depending on what they are, our habits will either make us or break us. We become what we repeatedly do.” – Sean Covey
  3. “Successful people aren’t born that way. They become successful by establishing the habit of doing things unsuccessful people don’t like to do.” -William Makepeace Thackeray
  4. “Discipline is choosing between what you want now and what you want most.” – Abraham Lincoln
  5. “Nothing is Stronger than habit” (“Nil Adsuetudine Maius”) – Ovid
  6. “We are what we repeatedly do. Excellence, therefore, is not an act but a habit.” – Aristotle
  7. “‘Tis easier to prevent bad habits than to break them.” – Benjamin Franklin

‘Mind, Body, Spirit’ Quotes

  1. “Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” – B.K.S. Iyengar
  2. “Your mind is like this water, my friend. When it is agitated, it becomes difficult to see. But if you allow it to settle, the answer becomes clear.” ― Kung Fu Panda
  3. “Every experience no matter how bad it seems holds within it a blessing of some kind. The goal is to find it.” – Buddha
  4. “Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw
  5. “The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually.” – Greg Anderson
  6. “Health is a state of body. Wellness is a state of being.” – J. Standord
  7. “Health is like money, we never have a true idea of its value until we lose it.” – Josh Billings

‘Motivational Mindset’ Quotes

  1. “Courage is not having the strength to go on; It is going on when you don’t have the strength.” – Theodore Roosevelt
  2. “Whether you think you can or you think you can’t, you’re right.” – Henry Ford
  3. “Patience, persistence and perspiration make an unbeatable combination for success.” — Napoleon Hill
  4. “It’s hard to beat a guy when he’s got his mind made up that he’s going to win.” – Muhammad Ali
  5. “To create something exceptional, your mindset must be relentlessly focused on the smallest detail.” – Giorgio Armani
  6. “If you’re afraid to fail, then you’re probably going to fail.” – Kobe Bryant
  7. “Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” – Zig Ziglar


How to stay healthy while working

Tips and tricks for working parents


Working parents are expected to do it all. From being the primary caretaker of your child to working a full-time job, you have no time for yourself. But what happens when you’re constantly exhausted and unhealthy from neglecting your personal needs? Working with limited time for yourself can be detrimental to both your health and your family. Fortunately, there are ways to stay healthy while working and maintain a balanced lifestyle as a parent. Read on to know more!

Eat well and exercise regularly

Even though you have little time to cook or prepare meals, eating well while working can be simple. Make sure you have healthy proteins and carbohydrates at every meal. This will ensure you have the energy you need to get through the day, as well as stay healthy. Furthermore, drink water every day to stay hydrated and avoid water retention.

Exercising regularly is also essential for maintaining good health. It’s a good idea to include a cardiovascular routine (e.g., walking, jogging, or swimming) and resistance training (e.g., lifting weights, using resistance bands, or using an exercise ball) to increase lean muscle mass and improve bone strength. But to make this manageable, you could do this in short 20-minute blocks, walking the extra bus stop on your commute, or even fewer longer sessions to maximise the time you do have to exercise.

Additionally, it’s important to get enough sleep – 8 hours is recommended – as it can help to keep your hormone levels balanced and prevent fatigue. However, if you are finding this tough, focus on quality of sleep. A quality 6 hours is much better than a broken 8 hours, and slowly work up to the ideal.

Have a work-life balance

Too much of anything is bad. However, too much of nothing is nothing. This is especially true when you are juggling work and parenting. It’s easy to get caught up in the “have to” aspects of working and parenting that you forget to take time for yourself.

It’s important to create a schedule in life that allows you to take time for yourself while still maintaining a regular schedule of the things you “have to” do. You don’t have to completely change your schedule or completely remove work from your life. Instead, simply find ways to incorporate some kind of “me” time into your schedule, like taking a bubble bath or relaxing with a good book. Find activities that allow you to be alone with your thoughts and allow you to recharge. This will help you to avoid burnout and maintain a balanced lifestyle.

To ensure you don’t forget about yourself and take too much time for yourself, create a “me” reminder on your phone. This way, you will always have something reminding you to take care of yourself.

Find a support system

No two parents are alike, and no two working people are identical either. This means that you will need to find a support system that works best for you and your family. You can find a support system in many different ways:

  • Join a parent’s group: These groups may be formal or informal, and they often meet once a week or every other week. It is helpful to find a group that meets regularly, so you know what to expect when you need to take a break from work.
  • Find a local health professional (coach, counselor, therapist): Having a support system can be beneficial as it allows you to talk to a professional about your feelings and emotions. A professional can provide you with guidance and help you to find solutions to problems.
  • Ask your family or friends for help: It’s important to have family and friends to rely on when you need help. You can ask your family or friends to babysit while you take care of a sick child or take on other responsibilities. Or even having a regular babysitter who is there is help – the right person will feel like extended family.

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Plan your day

Having a plan for your day can help you to stay organised and prioritise your tasks. It can also help to keep you on track when you’re trying to accomplish a lot in a short amount of time. You can create a daily plan for yourself by breaking your day down into sections such as eating, sleeping, work, and so on. It can also help to write down any tasks that may have previously been forgotten about or that you may have delegated to your assistant, colleague, partner, or another family member.

Planning your day is especially helpful when you have a lot of responsibilities that can’t easily be delegated. For example, if you have a work-related trip that will take up a significant portion of your day, planning ahead can be extremely helpful. You can also use planning as a way to stay organised during a hectic day. For example, if you know that you’re going to be running from meeting to meeting without a lot of time to prepare, planning ahead can help you to stay on track as you can have lunch prepared or pre-ordered.

Take time for yourself

Maintaining a healthy lifestyle is challenging when you have so much to do and so little time. However, taking time for yourself can help you to maintain your energy and avoid burnout. You can find time for yourself by taking a break from your work duties- whether you need to step away from work or just get out of the house- and engaging in a hobby or activity that allows you to be creative and spend time with your family.

Another way to take time for yourself is to use your lunch break or a scheduled break at work to take a walk, do some journaling, or just relax. Using your breaks to take care of yourself will allow you to stay healthy and maintain a balanced lifestyle.


Parenthood often comes with a great deal of stress and uncertainty. The best way to cope is to be physically and mentally healthy. This can be accomplished by eating well and exercising regularly, taking time for yourself, and having a support system. It is also important to plan your day, plan ahead to cover the little things (like charging your phone), and use your breaks wisely in order to stay on track with your work and social life.

Hope these tips and tricks for working parents have given you some thoughts on how to change your lifestyle. But also the confidence that what you are facing is nothing new. Many others out there feel the same and you are very much capable of being an amazing parent with a successful career and a healthy lifestyle. Start small and build up!


Motivation to Change Your Life

6 tips to help you get moving


It can be challenging to get going on a new habit or change your life. Your routine is often the biggest obstacle in your way, so how do you break out of your comfort zone? How do you motivate yourself to make these changes and create a new life for yourself?

Fortunately, there are plenty of ways to help you get moving without effort.

In this blog post, we’ll explore some helpful tips and tricks that will help you take any step towards changing your life for the better!

Make a plan and be accountable

If you’re looking to make important changes in your life, it’s a good idea to plan ahead. You’ll need to set goals and come up with a plan to get from where you are now to where you want to be.

Also, remember to take responsibility for yourself. Even on chilly, dark mornings, find the determination to get out of bed and start your day. Just like you have to motivate yourself to stick to your plan when other things come up in life.

But you don’t have to do everything by yourself. In fact, if you find a friend or partner who can help you stay accountable and you can do the same for them, it’s a great way to stay on track and make sure you don’t forget about your goals.

Find activities you enjoy

Many people find that just by changing the things they do, they find themselves with new benefits. Find an activity that you enjoy and add more variety to your routine. For example, if you love going to the gym and running, try mixing it up with some classes or volleyball. If you usually love sitting down at the computer, try adding more movement while you’re working.

You can also experiment with switching up your days or weeks so that you’re always doing something different. This will keep your body and mind from feeling like they’ve become stuck in a rut.

Engaging in enjoyable and entertaining activities increases the likelihood of maintaining them – even if it is something new!

Change your environment

Your environment has a huge impact on your habits. So, if you change your environment so it is more conducive to your goals, you can change your habits. Remove all distractions, remove clutter, and keep the place clean, or even change how your environment looks.

Your environment is only a small part of the picture as even if you move to a new place, you’ll still be surrounded by the same people, cars, and structures. It will still be your home, so change the way you live. This could mean picking up some new decor or decorating your home with more vibrant colours. It could also mean making some changes to what you eat, like adding more veggies or fruits to your meals and snacks.

Always remember that you can’t change your entire environment in one day, but if you pick out a few small changes, you can make a big impact that is much easier to maintain. For example, switching off the TV during dinner time or taking a walk outside after dinner. These changes will make the rest of your life seem a little more vivid, and they can help you stay motivated.

Set mini goals to build momentum

While it is great to set a long-term goal that you’ll be working towards for years, you do need to have something to work towards where you can see visible results quicker. By setting mini-goals that you can work towards every day, you can build momentum toward your long-term goals. For example, you could set a goal to run once a week or to complete a certain number of push-ups.

You can have mini-goals related to anything, but if they connect to your bigger goal, then you will find the bigger or long-term goal much easier to reach. For example, if you want to lose weight, you could set a goal of jogging for 30 seconds longer each run you go on.

To top it off, mini-goals help you remember what your overall goals are and make it more enjoyable to work towards them.

Keep a journal of your progress

Keeping a journal can help you stay motivated and to track your progress, which is great for your own accountability. Whether you use your phone or a notebook, you can literally journal about anything – your thoughts, feelings, problems you are facing, solutions from past situations, or purely to keep a log of what you achieved.

You could also be struggling to get to the gym or find yourself having negative feelings about your goals or your progress. Having a journal can create a safe space where you can share those feelings or frustrations rather than bottle them up inside.

If you are feeling unmotivated or in need of a boost of inspiration, your journal can be the boost you need. It really can be your ‘go-to’ tool to help you stay motivated and keep moving forward.

Give yourself a break

This tip might sound a bit corny, but it’s true. Sometimes, we all get caught up in the highs of our new life that we forget to slow down and take a step back. You can’t go from 0 to 100 in one day and keep doing it every day, so take a couple of days off each week, and a week off when you feel like you need to take a break (roughly every quarter of the year). Give yourself the break that you deserve so that you can get back on track and continue your change.

It can also be tough to stay motivated when you don’t feel like it, so look for inspiration in other places. Create a vision board, have a journal, or find inspiration from others who are changing their lives for the better. You can always get back on track if you need to take a break and allow yourself the chance to recharge.

After a break, pick a day when there are no distractions in your life to reconnect to your goals and the reminder of why you want to change your life.


Change can seem daunting, and starting a new habit can be challenging, especially if you’re not sure where to begin. You can’t just will yourself into being happier and healthier. You have to put in the work and find ways to stay motivated. Make a plan, find activities you enjoy, change your environment, and set mini-goals to help build momentum.

These changes won’t happen overnight, so be patient and persistent. Once you start down the path toward a healthier and happier life, you’ll be amazed at how easy it can be!



Ignite Your Motivation

6 Tips for Life-Changing Transformation




Are you ready to embark on a remarkable journey of self-transformation and create the life you’ve always desired? Let’s break free from the monotony of your routine together and discover the motivation that will propel you toward lasting changes. 



In this article, we’ll share six practical tips that are designed to not only get you moving but also to ignite a fire of inspiration within you for a life-changing transformation.




Make a Plan and Be Accountable

Oh, the power of a well-thought-out plan! It’s your compass, guiding you toward your dreams. Take a moment to set clear goals and create a roadmap to achieve them. But here’s the secret ingredient: accountability. On those chilly, dark mornings when motivation feels elusive, remember the commitment you made to yourself. Find the strength within to rise and shine. And if you have a friend or partner who shares your aspirations, lean on each other for support and accountability. Together, you can conquer any challenge and celebrate every milestone reached.




Find Activities You Enjoy

Let’s infuse your journey with a sprinkle of joy! Seek out activities that make your heart dance and your spirit soar. Whether it’s exploring new fitness classes, experimenting with different workout routines, or even injecting movement into your workday, let the pleasure of these activities fuel your motivation. Embracing what brings you genuine happiness will carry you through the toughest of times and ensure that your commitment remains unwavering.


Change Your Environment

Your environment holds tremendous power over your habits and mindset. So, let’s make it your ally in this transformative process. Clear away the clutter, bid farewell to distractions, and create a space that nurtures your goals. Consider making visual changes that inspire and motivate you, such as adding vibrant colors, uplifting decor, or nourishing food choices to your surroundings. As you modify your environment, you’ll witness its transformative effect on your mindset and the motivation it ignites within you.


Set Mini-Goals to Build Momentum

While big, long-term goals are incredible, breaking them down into smaller, achievable milestones can provide the motivation and momentum you need. These are manageable mini-goals that you can conquer on a daily or weekly basis that give regular cause for celebration! It’s a testament to your progress and a reminder of the remarkable journey you’re on. Embrace these victories, no matter how small, and let them propel you forward toward your ultimate vision.






Keep a Journal of Your Progress

Journaling is a powerful tool to track your progress, thoughts, and emotions along the way. So consider keeping one, where you can pour your heart onto the pages, sharing your triumphs, challenges, and insights gained along the way. This personal space becomes a beacon of self-reflection and accountability, a refuge where you can freely express your joys and frustrations. In moments of doubt or waning motivation, your journal will be a trusted companion, offering encouragement and reminding you of the incredible journey you’re undertaking.



“If you can dream it, you can do it.”

Walt Disney


Give Yourself a Break

Remember that your journey is not a sprint but a marathon. Be kind to yourself and allow yourself moments of rest and rejuvenation. Taking breaks is not a sign of weakness; it’s a strategic pause that enables you to recharge and come back stronger. Use this time to reflect on your progress, reconnect with your goals, and seek inspiration from others who are on similar transformative journeys. Embrace the power of rest, knowing that it fuels your motivation and rejuvenates your spirit.



In conclusion, embarking on a journey of transformation is an act of courage and self-belief. As we walk this path together, let’s remember that change takes time and effort. By making a solid plan, finding joy in your activities, creating a supportive environment, setting mini goals, journaling your progress, and allowing yourself breaks, you will cultivate the motivation needed to transform your life. Keep pushing forward, and embrace the incredible possibilities that await you on this transformative journey.





5 Ways To Boost Your Wellbeing In The Workplace


For many people, their job is just that: a job. But for those who care about more than just making ends meet, a vocation can also be a source of fulfillment and empowerment. A place where you can develop your talents, find purpose and contribute to the greater good. With this in mind, creating a thriving workplace environment that supports an abundance of well-being can help you attract top talent – and keep them.

It’s not always easy to balance work with personal time, much less take advantage of these opportunities as often as you should. However, by taking the small steps outlined in this article, you can create an environment that supports healthy habits at every turn.

1. Start with the basics

A great way to begin boosting your well-being at work is by creating a healthy environment where healthy habits are encouraged. This might mean offering a water station in the break room so employees can stay hydrated, and making fruit available so they can keep their energy levels up throughout the day.

It might mean setting up a kitchenette where employees can make healthy meals for themselves during their free time in order to avoid unhealthy options at work. Or having a cafe that offers fresh fruit, a bowl of fresh cut-up veggies, or a few fresh packets pre-made with protein and vegetables.

By creating an environment where healthy habits are encouraged, you can also attract more top-quality talent. After all, who wants to join a company where everyone is sleep-deprived, constantly stressed, and eating poorly?

2. Plan daily meals and snacks

Many people underestimate the importance of planning your meals and snacks throughout the week. By planning healthy meals and snacks ahead of time, you can avoid the issue of going grocery shopping at the last minute, or even worse, having to try and buy things on the go. This can be especially helpful if you work during the week and have only one meal during work hours. Additionally, you can make healthier snacks ahead of time.

With these in mind, you can avoid unhealthy options at work and when time is limited as often as possible. Snacks that include fruits, nuts, some snack bars (be careful of high sugar content here), and protein supplements can be a great way to avoid hunger and stay energised throughout the day.

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3. Make time for reflection

Do you have a standing meeting every Wednesday morning where everyone sits in silence and reflects on the previous week? If so, you might have a culture of mindfulness in your company, which can be a great way to cultivate greater well-being at work.

By making time for reflection, you can connect with your employees and provide them with a sense of place and community. This can help employees feel a sense of purpose and connectedness, which can be incredibly valuable for an individual’s sense of well-being.

4. Celebrate successes

When you see your employees celebrating their victories, you’ll be able to take inspiration from their success, too. After all, healthy habits like cultivating gratitude don’t just benefit the individual doing the cultivating – they also inspire others to do better. This can be a great way to foster a culture of well-being at work.

By encouraging employees to celebrate successes, no matter how small, you can foster a culture of positivity in the workplace and inspire one another to reach higher goals.

5. Engage in regular exercise

Many people are hesitant to talk about the importance of exercise in the workplace. After all, who wants to hear, “Come to work out?”, especially during a break time between meetings. However, by engaging in regular exercise, you can reap numerous benefits. For one, a healthy body is a healthy mind, which can help you reduce stress and think more clearly.

By cultivating a healthy lifestyle through exercise, you can improve your mental health, which will also increase your concentration, drive, and productivity. Regular exercise can also improve sleep quality, decrease fatigue and increase energy levels. And it can be literally a couple of minutes each day.


Whether you’re just starting out or are seeking to tweak your current practices, there are a number of ways you can boost your employees’ well-being and build team culture. By creating an environment that encourages regular exercise, healthy meal planning and mindfulness, you can help your employees build a strong mind-body connection. This can be incredibly valuable for their overall well-being.

As you can see, creating a healthy work environment doesn’t have to be difficult. By taking a few simple steps, you can create a more vibrant and vibrant workplace that provides support for a healthy mindset and lifestyle.



Unlocking the Power of Positive Energy at Work:

Creating a Thriving and Inspiring Environment!


People often talk about the importance of positive energy at work, but what does this actually mean? And how can you create more of it? Well, positive energy at work is all about being friendly, supportive, and enthusiastic – all things that are important to a team when working together towards a common goal. It’s like a ray of sunshine that brightens the office and uplifts everyone within it.

In this blog post, we’ll delve into the essence of positive energy at work and why it holds immense significance. Discover the transformative impact it has on team dynamics, productivity, and overall job satisfaction. Not only will you gain a deeper understanding of its importance, but you’ll also walk away with practical tips on how to cultivate and sustain a positive work environment within your own team.

What is positive energy at work?

Positive energy at work is all about creating an environment that’s friendly, open, and supportive. You want your team members to feel safe enough to let go and be themselves, as well as feel that they’re valued and have opportunities to be involved. In this way, they’re able to be their best selves and go above and beyond for the company.

Why is positive energy so important at work?

It may seem really obvious, but positive energy is incredibly important because it creates a supportive and happy environment. When you’re happy, you’re more likely to have an open mind to new ideas and opportunities, and you’re also more likely to make positive contributions to the company and your colleagues. It leads to a better work-life balance and fewer work-related issues, allowing you to thrive both personally and professionally.

5 practical tips for creating more positive energy in the workplace:

  1. Have fun: Incorporate fun activities into your work routine. Whether it’s playing sports or organising team outings, injecting fun into the workday can boost positivity and morale.
  2. Be open to new ideas: Embrace a mindset of openness and receptivity to different ideas and perspectives. Encourage team members to share their thoughts and opinions, making them feel valued and fostering a culture of innovation.
  3. Mix things up: Introduce variety and change into your work environment. Rotate meeting leaders or theme days to add excitement and a fresh twist to the daily routine.
  4. Recognise and celebrate achievements: Acknowledge and appreciate the accomplishments of team members, both professionally and personally. Celebrate milestones and create a sense of camaraderie by involving everyone in the festivities.
  5. Embrace a sense of humour: Don’t take yourself too seriously. Maintain a lighthearted atmosphere by encouraging humour and playfulness. It helps create a positive and enjoyable work environment that fosters creativity and collaboration.


The key to positive energy at work lies in creating an open and friendly environment where people feel safe to be themselves, valued, and involved. By incorporating fun, embracing new ideas, mixing things up, recognising achievements, and maintaining a sense of humour, you can cultivate a workplace filled with positivity and productivity. So, let’s create a fun and positive environment that energises and inspires everyone to thrive and achieve success together!