Let's face it: words like macros, dead lifts, and (other foreign-fitness words) will make even the most motivated of us run away screaming from a healthy lifestyle. Don't fret: to get healthy all you really need to do is go back to basics -and stick to them. From getting enough H20 to detoxing yo’ fridge - we’ve put a list of erryday things you can do to improve your health and your happiness. Some, you might already do, and others you may forget along the way of life. Here, 10 things you can do right now to improve your health - cause that’s the thing that matters most!
Sounds pretty basic, right? But being dehydrated can have a negative impact on your mood, focus and metabolism. As we always say, aim for 8 glasses of water a day - and feel free to pop some berries, lemon, and/or herbs in there for some extra flavour. Our trick? We fill a 1-litre bottle of water and aim to drink at least two of those a day! It’s easier to stick to one bottle rather than individual glasses, and this way it’s easier to track your water consumption!
Get the FK to sleep
For real peeps, go to bed earlier! In fact, a study found that not getting enough sleep leads to junk food cravings (that’s probably why they call them the midnight munchies!) You’re an adult now, so even though you’ve got the total right to stay up late and watch Netflix - you’re probably not doing a lot for your health. Just like your night time skincare routine, creating an ideal bedtime routine is a must - it’ll not only get you into a solid groove during the week, but you’ll feel happier, more relaxed and above all healthier! Everyone is different, some people function with 5 hours sleep (which, we still don’t quite understand). Aim for 7-8 hours of sleep for the best version of you.
Get Fitaz FK
We’d only be kidding ourselves if we didn’t include this one in the list. We all know how important exercise is, but few of us actually do it consistently enough! So how do you start? The best way to make sure you stay on track is to follow a program like our FitazFK 8 week guide. This won’t only get you into a routine but it’ll make you feel accountable and motivate you to keep going! Our guide also gives you exercises and recipes to increase your performance so you’re not just walking on a treadmill eating soup erryday! Click here to grab your copy!
The benefits of exercise make you smarter, improves your sleep, and increases your confidence about your body. Better yet, it makes you happier - working up a sweat releases endorphins which can turn your blah mood right around! Need more convincing? A Harvard University study that tracked a group of people for more than 70 years found that exercise is one of the secrets to a good life.
Eat yo’ greens!
Your grandmother told you, your mother told you, and now we’re telling you (again). One of the best things you can do for your health is to eat more greens. From spinach to kale, rocket to broccoli - they’re the secret to longevity. Green veggies are great sources of iron and calcium, but they’re also rich in beta-carotene, which can be converted into vitamin A - helping improve your immune system. Swap your fries for a salad, and replace your tater mash with extra veggies! You’ll be making us proud.
The domestic goddess has a knack for midnight munchies - and we’re not holding that against her (hey, we still do it time to time!) But opening your fridge only to reveal tempting, naughty, not-so-healthy food is one of the reasons you’re feeling blah all the time. The solution? First, take out anything you have in your fridge that isn’t healthy or has a label on it! Secondly, place all your fruits and veggies in clear containers, and then pop them at eye level. Lastly, accompany them with yoghurt, turkey, or chicken, so when you open the fridge - those are the options that grab your attention - and not you know, two-day-old-cake!
Be smooth with smoothies
Breakfast IS the most important meal of the day, but in the real world - sometimes you just don’t have enough time to sit there and poach an egg. Smoothies are the best solution for a quick fix that’s packed with important nutrients like fat, fibre and vitamins! You can make smoothie packs in advance and freeze them to save time - simply chop up all your fruits (and veggies), and portion your ingredients in ziplock bags. The next time you’re in a hurry simply pop your ingredients in the blender with your liquid and you’re set! Need a nutritious smoothie recipe? Try this one!
Reacquaint with Mother Nature
When you’re stuck in an office cubicle most of the day, you tend to forget ol’ Mother Nature and all her glory. You also probably underestimate how important going outside actually is! Research has proven time and time again that nature improves your mental health, reduces stress, makes you more creative, enhances your memory and can actually make you a better person #truth! So instead of sitting at your desk for lunch, get the FK outside! Do a workout in the park, go for a picnic or hike over the weekend, or even just go for a stroll. You’ll be a happier person, promise.
If you haven’t tried meditation yet, now would probably be the best time. Just taking 10 minutes a day to unwind can do wonders for your mental (and physical) health. Meditation can increase your happiness, and reduce anger, anxiety, depression and fatigue - yes it can do all of them! In fact, a study in the journey Health Psychology shows a direct link between increased meditation and decreased levels of the stress hormone cortisol. Need more convincing.
Feel good people
You love your bestie, you adore your boyfriend, and your mum is the best person on the planet. So hang with them more! Fill your life (and your limited free time) with people that make you feel good and uplift your mood. Avoid types of people (or groups of them) that have a negative influence on you and don’t make you feel fabulous. Life is too short to spend time with people that aren’t important to you. It sounds simple - but how many times have you had to sacrifice your comfort just to make others happy? Stop doing it!
This may sound like a high school exercise - but remember basics! What are you grateful for today? Write down three things you’re grateful for every day - and don’t forget to do it! Whether it be the cheeky doughnut your work colleague gave you as a treat or the fact your partner made dinner. Simply taking the time to consider what you’re thankful for, thoughtfully, reminds you that you already have many of things you need - and that’s the stuff that’s worth celebrating!