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

Get extra cash, in a flash

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A to Z, advertising, affiliate, agencies, Amazon, £500 a month, baby food, bank account, bicycle, big screen, blog, Blogger, books, Brexit, car, car boot sale, car boot sales, commission, community, compers, competitions, day, delivering food, deposit, dogs, ears, eBay, exercise, extra, films, fitness, five figure sums, flexible, fresh air, General Election, Google, guarantees, Gumtree, health, interview, make-up, market, matter, millionaire, money making, motorbike, new, out, people, pets, popular, powers that be, quid, ready-made, references, rent a room, rich, servies, shoes, Smartphone, spare room, spare time, stocks and shares, time, travel, TV, TV shows, walking, weekend away, WordPress, working

Ever get to the end of the month and find yourself in the red?

Fed up of never being able to go on holiday, despite working hard?

Keep buying scratch cards in the hope of becoming winning big?

All too many people find that there simply isn’t enough cash to go round and with the General Election and Brexit making things even more uncertain, the money pot seems to only get smaller.

Fear not, while we aren’t saying money grows on trees, if you have a little spare time, vision and dedication you can add to your bank account, without changing the day job.

Be a blogger
Blogging is easy to set up and a great way to generate a passive income. Decide on a name, choose a platform (Blogger and WordPress are popular), buy a domain name and pay for hosting and you are on a way. You then need to create content that people want to read – this is the key to success. Maybe it is health, fitness, books, travel or parenting, but make sure you have an audience and when you write posts, make them relevant and interesting so people want to come back. Once you’ve gained a following, you can make money from:

• Being an affiliate where you are pushing other people’s products or services on your site. Make sure these products or services are relevant to your blog, such as baby food, shoes or make-up and when a visitor clicks that link on your site, you’ll earn commission.
• Selling advertising is great once you have traffic running through your site and as your visitor numbers increase, so does the change for ad space on your blog.
• Sponsorship could be a one-off feature or a logo on your site and as the stat’s go up, so do the deals.
• You can also review products on your site, but be sure to disclose and brand relationships and be true to yourself, your readers and the powers that be (Google).

Selling stuff
We bet if you spring clean your house you will find a lot of stuff you just don’t need. Unworn clothes, flippers, a smoothie maker, golf clubs are all things you might not need but someone else might want.
Amazon, eBay, Gumtree are all perfect online places to sell things that are gathering dust but could easily turn into enough money for a weekend away or a much-needed new TV. You can also go to car boot sales where you can flog your stuff make a killing.

Rent a Room
OK, someone else in your house might not seem ideal but if it means and extra £500 a month in the kitty, maybe it is worth a go? Make sure you have a decent spare room, ask family and friends if they know anyone looking for digs, and of course, make sure you do interviews, get references and a deposit before handing over any keys.

Stocks and Shares
Investing in stocks and shares has been a popular way to earn a passive income for years, and thanks to the internet, today it is easier to do than ever. Go online and do some research, maybe speak to an expert, start small, see how the markets go and you never know, this time next year you could be a millionaire.

Online Surveys
OK, it isn’t massive money, but for a few minutes of form filling you can make a couple of quid answering online surveys, and if you do enough the total soon adds up.

Get on Your Bike
Got a car, bicycle or motorbike? What about a Smartphone? This is pretty much all you need to make some extra money by delivering food, or people, in your spare time.

Get Competitive
Sounds silly but entering competitions can make you rich. There are no guarantees, but there is a growing community of ‘compers’ in the UK who are making five-figure sums by entering all sorts of competitions, all of the time.

Be an Extra
If you fancy being on the big screen, or small one for that matter, agencies are always looking for extras for TV shows and films. You need to be flexible and able to get from A to Z under your own steam, but it fun, easy and pays alright. And, you never know who you might meet on set.

Get Walking
Fancy some fresh air and exercise, well the good news is that walking other people’s dogs is big business. If you have free time during the day, when others are out at work and worried about their pets at home, and you like dogs and are professional, there’s a ready-made market waiting for you.

Got a money-making idea we have missed, let us know, we are all ears.

Team Pure Beauty

Rio 2016 – be inspired

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adrenaline buzz, Andy Murray, athletics, badminton, Becky James, bike, British, cartwheel, court, Crista Cullen, diving, dreams, fast paced, football, fresh air, gymnastics, hockey, Jessica Ennis-Hill, jumping, Laura Trott, local teams, low impact, Mo Farah, popular, pre-school gymnastics club, Rio Olympics, ropes, rowing, rugby, rules, Sir Bradley Wiggins, sporting, sprinting, Team GB, throwing, Tom Daley, world

There is no doubt that the Rio Olympics have been amazing.

From the start of the opening ceremony, we know we were in for a sporting spectacular and we certainly haven’t been disappointed.

With Andy Murray in the tennis, Laura Trott on the cycle circuit and Becky James on the track being just some of the winners, it has been a gripping couple of weeks.

With so much action on screen, this is the perfect time to be inspired by Team GB, and athletes from around the world, to get off the sofa and spring into action.

No matter what your fitness ability or interest, we are sure there is an activity out there that is perfect just for you.

If you are looking for choice when it comes to sport, look no further than athletics. This discipline offers a wide range of options that keep you on your toes and motivated to go for gold. Running, jumping, sprinting, throwing, it is all in this mix. With Mo Farah and Jessica Ennis-Hill leading the way and inspiring a generation, never has it been a better time to join a local club and get involved.

Badminton is a great choice for the whole family. The weightless racquets, low start up costs and easy to understand rules means toddlers, grandparents and everyone in-between can have a bash. Get it set up in the garden in the summer and when it gets colder, book an indoor court to keep your fitness levels up.

Riding a bike isn’t just a way to get from a to b, it is also a fantastic way to get fit, get some fresh air and tone up. This low impact sport is becoming increasingly popular and with a range of bikes for sale at various price points, and to loan or rent, it is easier than ever to get on the Sir Bradley Wiggins bandwagon.

Combining acrobatics, water and speed, there is little more thrilling than diving. Tom Daley has bought edge and excitement back into this Olympic staple and he and the team have a loyal fan base and big dreams. This isn’t the sport for you if you don’t like heights, but if you are looking to get fit and want an adrenaline buzz, this could be the sport for you.

If team sports are your thing, and you have been inspired by Crista Cullen and the GB team why not give hockey a try this autumn? Whilst this is is a fast paced game, it can be played by all levels of fitness and local teams are often looking for new members, and beginners.

Forget the ropes and vaults in the school hall, gymnastics is becoming increasingly popular and it is easy to see why. The men and women in Rio make it look slick and elegant but these performances takes years to perfect. One of the keys to real success is starting young so why not take your toddler to a pre-school gymnastics club and watch them cartwheel and jump to their hearts content?

Table tennis is an Olympic favourite that has viewers sitting on their edge of their seats. This is a fast, fun, easy to play game that gets you fit and as it is mainly played indoors, the British weather can’t spoil it.

With accessible sports like football, rugby, rowing and so much more being broadcast day and night, we hope you will want to put on your trainers and go out and do something less boring instead.

Team Pure-Beauty.

How to avoid the afternoon slump

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almond butter, busy schedules, cappuccino, carrot sticks with hummus, chicken, cottage cheese, desk, diet, fish, fizzy drinks, fresh air, healthy protein, iced water, lifestyle changes, lunch, pastry, peanut butter, plain popcorn, posture, rice, rice cakes, scrambled egg and avocado, spring, step, toast, tofu, turkey breast, unsalted nuts, water, whole-grain bread or a baked sweet potato, zing

Far from being an urban myth, the 3pm slump is alive and kicking and something many people experience everyday.

You leave the house full of energy, get through your to do list by lunch but come mid-afternoon lethargy kicks in and you start to count the hours until bedtime.

The ‘afternoon slump’ has tradiontally been connected with big meals, as often seen in the TV hit, the Royale Family, but you can’t just blame food. Bad habits, lack of sleep, too little exercise and the wrong diet can all add to that feeling of mid-afternoon tiredness.

Whilst there isn’t a magic wand to kick the blues out of the way, there are easy lifestyle changes you can make to keep afternoon fatigue away and put the spring back in your step.

What you eat for breakfast will have an impact on how you feel for the rest of the day. A pastry and cappuccino from the station might be quick and easy, but it won’t do you, or your wallet, any favours in the long run. Toast with peanut butter, a vitamin packed smoothie or a wholemeal muffin with a scrambled egg and avocado will give you the fuel you need for the day ahead.

At lunchtime, enjoy a balanced meal and get up and go for a walk and get some fresh air. Both are often lost due to busy schedules but they can make the world of difference. Healthy lunch choices include brown rice, whole-grain bread or a baked sweet potato with lean proteins such as turkey breast, fish, chicken, tofu or cottage cheese. These filling combinations will top up your energy levels and stop your blood sugar dropping.

Sweet snacks packed with sugar are often used as a pick me up, but this is where people go wrong. Yes, have them as a treat from time to time, but they will actually contribute to a dip in blood sugar levels and leave you feeling sluggish. Stay away from vending machines and fizzy drinks and opt for a handful of unsalted nuts, carrot sticks with hummus, plain popcorn or rice cakes and almond butter.

Caffeine is another well used energy booster, but again, the initial buzz can lead to headaches and poor sleep. You don’t have to avoid tea and coffee altogether but aim to limit your caffeine consumption to no more than 400 milligrams a day; a regular cup of coffee contains 90 to 120mg. Not only can this help prevent afternoon dips but can also help you feel calmer and aid better sleep.

If you want to ensure optimum brain and body power, drinking at least eight glasses of water a day will help keep you hydrated and awake. Keep a bottle of mineral water with you when you are out and about and add lemon and cucumber to iced water at home to liven up the taste and add a little extra zing.

We all tend to be creatures of habit but making small, active changes to your routine can keep you feel more alert. Cycle to work, go to a dance class at lunchtime, take the stairs rather than the lift and walk across the office to talk to colleagues rather than sending an email.

If you work in at a desk, it is really important to pay attention to your posture and how you are sitting. Sitting up straight, having your computer screen at the right level, placing your feet flat on the floor and taking small breaks to walk and stretch, can all make difference to how you feel and how tired you are. Give it a go, we bet it makes a difference.

Keep a diary of the changes you make and how you feel and we are sure that in a week or two, you will be feeling happier and more energised all day long.

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.