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Physical Wellbeing:

Staying on track with physical workout routines is not always easy. Don’t sweat it. We’ve gathered some easy and quick workouts that you can fit into your schedule any time of the day. (Please always consult your physician before starting strenuous physical activity)

High-Intensity Interval Training:

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High-intensity interval training (HIIT) alternates between high-intensity and low-intensity workout intervals. This increases your fat loss and endurance in just a couple of minutes. The best part is that you do not need any equipment; you can do it anytime, anywhere.

10-minute workout sample: Do any exercise for 20-30 seconds followed by 10-15 seconds of rest depending on your target area.

•Plank

•Jump Squats

•Tricep Dips

•High Knees

•Lunges

•Mountain Climbers

•Push-ups

•Squats

•Crunches

•Burpees

Workout Apps:

Since we spend most of our day staring at our phones, having some fitness apps could do us some good. Let us just call them quick reminders to stay in the fitness game.

7 Minute Workout:

This app offers 12 high-intensity bodyweight exercises with 30 seconds per exercise and 10 seconds’ rest between exercises. In just 7 minutes, you can work up a sweat and get your daily fitness dose.

Yoga Wake Up:

Yoga Wake Up delivers 10-minute wake up routines that you can do easily and quickly, even in bed. Have a happy and relaxing morning with this one.

Stepz:

This fitness app challenges you to walk 10,000 steps a day, as it automatically tracks your steps wherever you go.

Dance Routines:

Dance workout routines are a great way to exercise without even noticing because you are too busy having fun. You can burn lots of calories and pick up some crazy dance moves along the way.

Zumba

This energy boosting total body workout combines intervals of low-intensity and high-intensity moves through the art of dance.

CIZE Dance Workout

Try busting a move at home with Shaun T’s intense dance fitness program, CIZE. In 35 minutes, Shaun T and his crew will teach you real choreographed dance moves.

Pole Fitness

Nothing will work you like pole dancing. You will definitely have fun and get a serious workout for your arms, back, abs and legs, while channeling your inner exotic dancer.

Last Resort:

When all else fails, Twerk, Twerk, Twerk!

Nutrition:

Leading a healthy lifestyle can be challenging sometimes. These smoothies and snacks are quick, easy and nourishing.

Smoothie Recipes:

There is a smoothie for every occasion. Just blend, chug and go.

Breakfast Smoothie: Strawberry Banana Oatmeal:

•1 cup regular, coconut, soy, or almond milk

•10 strawberries

•1 banana

•3/4 cup rolled oats

•1 teaspoon vanilla

•1 teaspoon honey

Detox Smoothie: Green and Clean:

•1/4 cucumber

•1/2 handful spinach or other leafy green

•1/2 avocado

•1 celery stalk

•2 sprigs fresh mint

•1 kiwi fruit

•1 cup water

•1/2 apple

•squirt of lemon

Pre-Workout Smoothie: Kiwi & Kale:

•1 1/2 cups skim milk

•2 cups kale stems and leaves

•1 kiwi fruit, peeled

•1 tablespoon smooth unsalted peanut butter

•1 teaspoon honey or pure maple syrup

Post-Workout Smoothie: Berry Blast:

•1 banana

•1 cup mixed berries

•1 orange, peeled and chopped into pieces

•1/4 cup rolled oats

•1/3 cup low-fat Greek yoghurt

Supplements:

Whether you follow a healthy dietary plan or fall short of meeting your daily dietary requirements, filling in the small nutritional gaps with multivitamins or herbal extracts can provide additional benefits to your wellbeing. They can be bought at pharmacies and health food stores.

vitafusion MultiVites, Gummy Vitamins For Adults:

These taste delicious and are packed with a full range of essential vitamins, minerals and natural fruit flavours.

Pure Inventions – Green Tea Antioxidant Extract:

You can now enjoy all the benefits of green tea with a simple drop of Pure Inventions – Green Tea Antioxidant Extract, available in many delicious flavours.

Office Snacks Tips:

If you are overworked at the office, you might tend to skip snacks, or order junk food with your colleagues. Here are some tips to keep your basal metabolic rate high:

Pack Fruits and Vegetables:

Rather than reaching for a bag of chips or candy bar, a packed lunchbox of fruits and vegetables on your desk will help curb your cravings, hydrate your body and boost your energy.

Stock your Desk Drawer with Nuts:

Sitting at a desk for long hours can sometimes become frustrating or stressful. To help ease your day, stock your desk drawer with nuts; they are full of proteins and unsaturated fats, and are a great way to take the edge off.

Go for Oatmeal:

Oatmeal might not be for everyone, but it is a quick and filling meal that is rich in fibre. Add some raisins, berries or cinnamon for a sweet flavour and you are good to go.

Emotional Wellbeing:

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Being emotionally balanced is the key to experiencing a great life. However, we are only human, so the emotional roller coaster is pretty inevitable. While we cannot always control what life throws at us, we can learn to deal positively with problems.

Set a Path in Life:

Setting a path does not mean knowing where your true course in life lies. It is, however, a stepping stone to self-discovery.

•Find a place in your life where you can choose passion over skill.

•Do not be afraid to break away from what is expected of you.

•Be positive and confident in your decisions.

•Do not let fear drive you.

•If change does not happen soon, learn to be patient and tolerant.

•Take the time you need to enjoy life.

Put Yourself First:

Sometimes, people get too caught up in making others happy and tend to forget to fill their own needs. Putting yourself first is necessary to finding happiness.

•Write a list of all the things that make you happy and do them.

•Do not force yourself to do something you do not enjoy.

•Commit to yourself.

•Be honest with yourself about what you like and what you dislike.

Choose Healthy Relationships:

Surrounding ourselves with healthy relationships is a major contributor to our happiness. Those we invite into our lives eventually have a powerful effect on us. Being part of a successful relationship involves many obligations.

•Being supportive.

•Being encouraging.

•Avoiding belittling.

•Cooperating and compromising.

•Being considerate.

•Talking openly about disagreements.

•Apologizing for being hurtful.

Mental Ways to De-Stress:

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Several aspects of our daily habits play a major role in allowing any kind of mental, emotional and physical stress to pollute our positive energy.  While sometimes we feel that stress is an unavoidable poison, there are a few methods that positively affect our minds and help us to de-stress.

Declutter your Life:

Being mentally stressed can be easily compared to stacking building blocks on top of each other because stress builds upon itself in a vicious cycle. Going home to a tense environment is bound to only make things worse; this is where the philosophy behind Feng Shui comes in. Your home mirrors you; therefore, the less cluttered your safety zone is, the more it reflects on you positively. Try cleaning your house, getting rid of any items you have not used over the past year or organizing your closet. Aromatherapy oils or even earth tones can make your space calming. A healthy home can definitely lead to a healthy mind.

Treat Yourself:

If you are overwhelmed, treating yourself can be a good way to remind you that life is good and that you deserve to be pampered every once in a while. Taking the time once a week, month or year to completely spoil yourself, without worrying, can often lead to the feeling of satisfaction, which helps you gain a more positive outlook. Go eat at that fancy restaurant you have been dying to try out,  splurge on shopping and buy yourself a whole new wardrobe or even spend a night out of the house in a seven-star hotel just to feel good about yourself again. Positive change will always lead to a healthier life.

Invest in Yourself for an Hour a Day:

If your mind is blocked with so many negative thoughts that are stressing you out, take an hour at the end of the day to blow off some steam. Find out what you like to do, whether you are good at it or not and take the time to do it; play loud music in your room, take a drive on an open road, or just splatter some colors on a canvas. Give your mind time off from all thoughts that are blocking any kind of clarity.

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