Free your mind

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Stressed?

Over worked and under paid?

Tired?

Anxious?

Far from being words that are banded around for the sake of it, for many of us this is the reality of 21st century living.

We are expected to be on the ball, on trend and down with the kids 24/7 and sometimes, things can get a bit too much.

We have put together some easy ideas of how to free your mind so you can relax and chill out once in a while rather than constantly having your brain in free fall mode.

Breath
Before you do anything else, sit back, count to ten and breath. Focus on your breathing, feel the air go into your body and out and just stop for a few minutes and regroup.

Talk
After breathing, comes talking. If you bottle everything up, then it is only going to get worse and seem harder and harder to deal with. Open up to your partner, mum or a close friend and they may have ideas about how you can make changes and find a positive way forwards.

Live in the moment
Whatever is making you anxious right now, isn’t going to last. Breakdown what is bothering you into manageable chunks and tackle it one step at a time. For example, if you are moving house you might feel overwhelmed, but step back, make a list, work out what needs to be done and if you can, delegate.

Not this again
If you are worried about an interview, think back and see if was the same the last time you went for a new job? If it was, and you got the job, what are you worried about? You aced it last time and we bet it will be the same the time round too.

It’s not all about you!
Harsh we know, but not everything that happens in this world is about you. Yes we can all feel put upon or have our sensitive days, but thinking every situation revolves around you in some way can be really destructive and you could be missing out on a lot of fun.

Look at the bigger picture
Ask yourself whether the issue that is on your mind right now will still be there tomorrow, in a week or in a month. It is unlikely it will be, so regroup, relax and look at what is going on in the world and see there is more to life than a difficult boss or messy flatmate.

Preparing for the worst
I will lose my job. He is going to dump me. She doesn’t want to be my best friend anymore. We tend to jump to conclusions and dwell on the worst-case scenarios and this can lead to stress and depression. It is far better to talk to the person involved face to face and find out what is really going on before you make yourself ill believing the world is about to end.

Take some exercise
Social media, long hours and desk based jobs mean many of us get less exercise than ever. Try to get some fresh air every day and even if you have a brisk walk or a quick swim, your heart beat will go up and the endorphins will pump good vibes around your body.

Laugh
If nothing else, remember to laugh. Life is short so make the most of it and enjoy every single day you have.

Team Pure Beauty

Walk or run?

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accountable, apps, burn, bus, club, dog, endorphins, energy, exercise, fresh air, friends, fun, gadgets, gear, healthy, hydrate, marathon, park, rambling, run, trainers, walk, weekend

Are you a runner or walker?

Do you ever wonder which one is better for your health?

Whether you like to walk or run, getting out of your chair and doing some exercise is good for you.

It is when you have specific goals, such as running a marathon or shedding pounds, that one might be better for you then another.

There is no doubt at all that running is becoming increasingly popular and seen as the fail-safe way to get fit. Go outside on your lunch break or stroll through the park at the weekend and neon clad runners will go whizzing past at a rate of knots.

As well as being free, running comes with a multitude of benefits including weight loss, freedom, time to think, stress release, and sleeping better. However, it certainly isn’t for everyone.

Despite all of the excellent benefits, running is a high-impact exercise and one that can be tough on our joints, which can make it a no-no for some people.

Runners’ legs and knees receive greater impact force than walkers and injuries can, and do occur. When you walk you keep one foot on the ground which means walking is gentler and slower paced.

Experts recommend people run no more than five times a week if they are working at a moderate-intense level, and that you stretch before and after any session.

If you’re worried about injuries, or already have one, then the best plan is to keep clear of running and walk instead. If you suffer an injury or are in ongoing pain check in with your GP but don’t suffer in silence as it can cause more harm.

Running also burns more calories than walking, even fast walking, making it a good way to losing weight and tone up. If this is your goal then consider running with a friend and having a plan. You can find these on running and fitness websites and can also get apps to help keep you on track.

Whether you are running in January or July, in Australia or Austria, make sure you wear the right gear. Go for layers made of breathable fabrics and always wear a pair of trainers that fit well and support your feet and ankles. It might seem like a big investment but you are working to improve your health not damage it, so buy the best you can.

Along similar lines, if you are running on a regular basis, it is vital to refuel your body with protein-rich foods and don’t over eat as a result of exercising and thinking you deserve lots of treats!

Keeping hydrated is vital, especially when during the summer when you sweat more. Water is the best thing to drink and lots of it. You might think energy drinks will give you a boost but many are packed with sugar and chemicals that you can do without.

If you simply want to keep healthy and don’t have any burning ambitions to break records or win medals then the good news is that walking could be just as good as running.

It can help reduce the risk of heart disease, high blood pressure, and diabetes. Both can help keep your BMI at a healthy level with is really important. Of course being outside ups your levels or Vitamin D and increases those natural happy endorphins leaving you feeling more sparky.

Making small changes to everyday routines means it is pretty easy to increase how active you are and you will soon start to see results.

• Walk to work.
• Get off the bus one stop early and walk the rest of the way.
• If you don’t have a dog, offer to walk your friend’s, as this is a brilliant way to get fresh air and exercise.
• Run around in the park with your kids and burn off some energy as you connect and have fun.
• Take the stairs rather than a lift or escalators.
• Include a walk in your family’s weekend activities.
• Tell people about what you are doing, as this will make you accountable and give you a sense of achievement.
• Track your steps each day. There are loads of apps and gadgets, and try to increase the total week by week.
• Join a rambling or walking group if you are keen to make new friends at the same time as exercising.

Whether you run or walk, simply being more active will benefit you in many ways. So start today and see a fitter, happier you in no time.

Outdoor exercise is good for the soul

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endorphins, exercise, friend, fun, gym, jogging, layers, moth, nose, pace, running, shower, skip, stretch, walking, winter

As we head further into December the days are drawing in and temperatures are dropping. Whilst it’s tempting to snuggle up on the sofa with a mug of hot chocolate rather than getting your trainers on, don’t.

Getting outdoors and raising your heartbeat can increase energy levels and decrease tension, frustration and depression – feelings that can intensify during the long winter months.

Regular exercise will make you feel more energetic and your body’s immune system should get stronger, reducing your risk of coughs and colds. Exercising outside in the winter burns more calories than during warmer months and releases more of those feel-good hormones, endorphins.

What are you waiting for?

Let’s get started.

Warm up
Before any workout it’s vital to warm up. Whether you walk, jog on the spot or even skip, five minutes of activity followed by simple stretches will warm your muscles and help prevent injuries.

Dress for success
You might get hot mid-cycle but if it is really cold outside, you need to be dressed correctly. Go for light layers, breathable socks and if it is freezing wrap a scarf around your nose and mouth to warm the air before you breathe it in. Don’t forget you lose a lot of heat through your head, so wear a hat as it will make a big difference.

Get your route right
Whether you are cycling, running or walking a safe, stable, well-lit route is key in winter. If you exercise in the dark wear bright, reflective clothing, tell someone where you’re going, take your mobile but avoid listening to music as this can make your really vulnerable.

Get a buddy
When it’s warm under the duvet it’s easy to press the snooze button on your alarm but if you exercise with someone else you have to get up. Whether it’s your partner, sister or best friend, being accountable is a sure fire way of getting those trainers on whatever the weather.

One step at a time
Slowly build the amount of exercise you do and if you can’t manage a long session in one go, break it up into manageable chunks. Over time you will see improvements and that will make venturing out all the more worthwhile.

Have a goal
If you’re working towards an end result, you will be more likely to keep up with your exercise schedule. It might feel like hard work when you are cycling into a cold wind but those miles will really count towards a summer sportif and crossing the finishing line in record time will feel amazing.

Cool down but don’t freeze
Even if it is bitter outside, you will still get hot and need to cool down afterwards. To avoid getting too chilled the key is to keep your cool down brief. Slow down your pace for the last five minutes or so of your run and inside to stretch before showering.

Drink Up
You might not sweat as much as you exercise in the winter but you still need to keep hydrated. Take a bottle of water out with you and ensure you drink enough post-run or cycle however cold you have been.

Be realistic
As we have already said, whilst it is good to exercise you need to be safe. If it looks like you will have to battle ice and winds, rather than pounding the streets enjoy a gym session, go out later or even take a break that day.

Whatever you do, enjoy it.