Imagine having limitless amounts of energy so that you can do all the things you want to do. Some people, like Judith Wills believe that ‘once you finally tap into life as you truly want to live it, you will find that energy really is infinite.’  She says that you don’t have to feel that you have just ‘so much’ energy that will allow you to do just ‘this many’ things and no more. Whatever positively stimulates, motivates or pleases you can energise you, too.

Book ‘me time’

To achieve the life you want, you’ve got to make time for yourself without feeling guilty about it. How can you push back your boundaries if you never have space to feel, think, plan or act on your needs?

Put an hour aside for yourself every day and allow at least three hours of ‘me time’ every week. Try to fit in an entire day of ‘me time’ once a month where you do nothing other than what you want to do.

If at all possible, try to book two weeks of just ‘me time’ a year. This is a total of 47 days a year, which, as Judith Wills points out, is ‘a mere 13 percent of your life!’

Get your energy flowing

The lighter side of life is good for you. Spending time with loved ones, laughing, dancing and having fun brings happiness. Happiness then boosts your immune system, which helps you live longer.

Physical activity improves well-being and gets your energy flowing, too. Whatever it is, get your body moving and energise yourself. Use your senses to really look, feel, smell, taste and touch — so that you savour each moment of whatever you’re doing.

Purpose

Judith Wills says that a sense of purpose to the day is as important to your pleasure as all the transitory senses: ‘For true energy, you need to cultivate the habit of waking each day, knowing what you want to achieve.’

Build think time into your day and work on your purpose. Having a sense of purpose and anticipation can activate your emotional energy. If there’s no sense of excitement, you may end up feeling like your life is meaningless and dull.

Balance your think time between daydreaming, self-searching and planning. With regular think time you’ll feel like you are more in control of your life. Wills advises to get into the habit of thinking about all the input that forms your daily life.

Do it

‘Much of what your brain processes may be rubbish, but if even 10 per cent is life-altering it’s well worth doing,’ says Wills. She advises to make it happen and to start now since energy isn’t finite but your life is.

By exploring your potential and maximising the possibilities of your life, you will boost your energy levels tremendously — and experience a sense of fulfillment, too. Add focus to ambition and purpose and you’re sure to achieve the life you want.

Stress levels rise and fall during an average day. Stress is an inevitability when one is faced with uncertain events, uncommon situations or social interactions. When you’re doing something familiar, or involved with something you enjoy, your stress levels will typically fall again. Signs of situational stress include trembling, a racing heart, sweating, a dry mouth, dizziness, feeling faint, feeling paralysed and unable to function or feelings of needing to run away or act aggressively. These are signs of fear, anger or anxiety.

Good and bad stress

Constant situational stress can result in feelings of anxiety and fear. This can leave you feeling de-energised and possibly even paralysed. Frustration, nervousness and anger can lead to occasional adrenalin rushes that inevitably energise you for a short period only to have you feeling exhausted again later.

Not all stress is bad stress. Good fear creates energy through excitement. Sometimes it’s important to face situations you don’t want to face. This can be beneficial for you as it helps you step beyond your self-imposed limitations. If you never challenge yourself, you may end up feeling bored and stagnating.

Accept the situation

Bearing in mind that situation stress occurs when events are beyond your control, one should not take what happens personally. Ask yourself if what has happened will matter in a couple of weeks time. Try to accept the situation. Ask yourself if there is anything you can do and then do it.

If there is nothing that you can do, try to make the most of the situation. Begin by breathing deeply and trying to relax your body. When your body is relaxed, your mind will be able to relax. Think about how you could possibly avoid or prevent such a situation in the future.

You may have to change your lifestyle if your days are filled with constant stress, since long term stress, whatever it may be, invariably affects your health. This is why vacations, holidays, and down time is so important – it affords your body some recovery time.

Be realistic, say no or prepare

If you constantly create your own stress because you’re afraid to say no or you have a fear of failure, you may have to change your tactics. If you carry on along the same path, you may end up exhausting yourself in the process. Try to look at things in a realistic light. Learn to say no and ask somebody else to deal with the situation if needs be.

If you can’t get out of a situation try to get lots of sleep and rest before you act. Prepare well ahead of time and hopefully you’ll feel ready to manage the challenge.

Do you suffer from painful muscle knots in your back? These so called Trigger Points are nodules inside the muscle that one can feel under the skin. They’re often sore to the touch and can cause pain and headaches. Paula Moore has been working as a chiropractor for 20 years. She shares a nifty tennis ball trick on her site that helps to ‘melt’ these tense areas — so you don’t have to spend a fortune on massage therapy.

The tennis ball trick

Muscles knots are caused by a build up of lactic acid. This comes from over working the muscle and can be caused by back problems or sports. If you don’t have time or the money to see a chiropractor or massage therapist, you can apply pressure to your lower back knots with your thumb but a tennis ball makes the job much easier.

Melt those muscle knots away

What’s great about the tennis ball trick is that you can ease your tense muscle knots at any time since a tennis ball is easy to travel around with. Start off with a yoga mat or a towel on an even floor surface and lie down on your back.

Paula explains: ‘When you are lying on your back you are going to be placing a tennis ball on either side of the spine in the low back area just down from the lower ribs.  In particular, there is a sweet spot where you get on a muscle called your quadratus lumborum.’

The key is to keep find a tender point and then to keep the ball on that spot until the pain or discomfort disappears completely. ‘If you come off the ball before they have faded you can actually switch the points on and cause aggravation,’ adds Paula.

Working the knots and getting up

Paula says not to worry if you feel the tenderness travel down your leg as this is normal for some people. It will take anywhere between 20 seconds and three minutes for the pain to subside.

Once the pain has disappeared Paula says to ‘slowly roll off the tennis ball and move the tennis ball to another tender point. Find two or three tender points each side and remember to stay on them until they fade completely.’

When you have finished, be careful how you come off the ball. Roll your knees away to the side and then come up on all your hands and knees rather than sit straight up.

Frequency

The tennis ball trick can be applied every day although it is best to do it later in the day when your body has warmed up. You could also work away your muscle knots after a warm bath or some exercise.

If you bruise a muscle by pressing too hard, apply some arnica lotion to the tender area. Watch Paula’s video here if you’d like to try the tennis ball trick yourself.

Body massage can bring great physical release and relaxation but it also has other powerful health benefits. Not only does massage help boost one’s immune system but it also lowers blood pressure and stress levels. Without release, muscle can be held in a permanent state of tension, which over a prolonged period can leave one feeling tired and tense. If you don’t like the idea of being massaged by somebody else, there’s always the option of self-massage. Read on for some target areas.

Self-massage your scalp

Sit in a relaxed position in a chair. Use the fingers of both hands to apply small circular strokes just above your forehead. Slowly work your way backwards towards the top section of your neck. Continue to work these circular pressure strokes outwards from your neck towards the back of your ears and then up towards your temples.

Self-massage your face

Place some oil on your hands and then start massaging your face by applying light strokes under your jaw. Massage around your jaw area, around your mouth and up towards your cheeks. Continue to work the oil around your temples and your forehead.

Now, applying more pressure, use a couple of fingers on both hands to press your forehead for a few seconds just above your inner eyebrows. Continue to press this way as you work across either side of your forehead, down your temples and across your cheekbones.

Finish with your fingers on either side of your nose and then place your palms over your eyes, pressing very gently.

Self-massage your neck and shoulders

Relax your shoulders and neck while sitting in a chair. Stroke both sides of your spine in your neck area. Start to apply more pressure as you work your way up towards your skull area and down again. Apply pressure in circular movements in the area where your neck joins your skull.

Place your left hand on your right shoulder and exert pressure on your shoulder with your fingers. Work from the back of your shoulder towards your front. Repeat on the other side, applying extra pressure when you find a knot or a tender area.

Self-massage your feet

Sit in a low chair with clean, bare feet. Bend your left knee outwards and place your left foot on your right thigh so that you are able to see the sole of your foot. Cradle your foot with one hand so that your thumb is free and use the other hand to massage your sole.

Begin massaging by applying pressure to your sole with each thumb for a few seconds at a time. Massage your entire sole area methodically, applying additional pressure in tender areas. Work each toe and then stroke the top of your foot. Repeat the same procedure on your other foot.

Self-massage your stomach

Using your fingertips, apply light pressure in circular motions to massage away tension or knots in your stomach area.

Swimming is highly recommended as an exercise, not only because of its physical benefits but also because of its impact on general wellbeing. It provides a low-impact, full-body workout while improving flexibility, joint mobility and the cardiovascular system. Endorphins are released while the body is being massaged by the water, which adds to a swimmer’s feeling of contentment. Consistent swimming strengthens the muscles too and specific areas can be targeted. You can tone your buttocks with breast stroke, for example.

Warm up

Swimming breast stroke every other day of the week will tone your body as a whole. Start by doing a few good, slow lengths in the pool to warm up. You can use any stroke to do this. Once your body is warm, position yourself in the water so that you’re facing the pool floor.

Breast stroke

Hold your head so that it is just above the surface of the water. Hold your palms together in a prayer position while keeping your legs close together. Pull your legs up towards your chest. Next, kick out towards the side as you part your legs in a frog-kick. Bring them back together and squeeze your buttocks as you do so.

Once you’ve kicked, streamline your body by extending your arms directly in front of you while you point your toes. Glide for a few moments with your arms extended. Turn your palms outwards and pull outwards and backwards in a circular motion. Complete the stroke by finishing in your starting position with your hands in a prayer-like position against your chest.

Pull your head up out of the water and take a breath as you thrust yourself forwards with the pull of your hands. As your arms are about to plunge forward again with another kick, your head should go down again. Glide a little and then repeat the same movements. Focus on your buttocks as you kick and don’t forget to squeeze.

Tip: For an extra buttocks workout, finish off by treading water for several minutes. Use a pedaling motion as if you were riding a bicycle.

Not only can trail running spice up your training programme but it will nurture your soul too. As Matthew Frazier of No Meat Athlete says: ‘Trail running satisfies a primal need for movement through nature, presumably left over from our days as hunters.’ He adds that running in the woods is one thing one can count on to be the same as it used to be. But then he admits that the truth is this: it makes him feel more ‘badass’ than he is.

The advantages of trail running

Trail running reduces the risk of injury and it makes for a stronger runner. Besides that, running in nature has the ability to make a runner happy. There are no threats of being knocked over and there are no car fumes either.

Frazier, who describes trail running as ‘wildly soothing’ also notes that: ‘The soft, ever-varying surface of the trail lessens the likelihood of an overuse injury, strengthens core muscles, and ultimately makes for more comfortable long runs than asphalt.’

The makings of a runner

Road running, with all its technological paraphernalia, is not as minimalistic as trail running, nor does it allow for the same ‘freeing’ experience. Frazier ran on roads for several years but refused to call himself a runner until he could enjoy running for its own sake. Getting there meant learning a new type of running which took courage.

Frazier says that even though he loved the routine of road running, it was trail running that made him a runner, period: ‘It took trail running to make me feel like a runner. Don’t wait as long as I did to try it.’

What you’ll need

Despite the fact that it’s a ‘minimalistic’ experience, there are some basic requirements when it comes to gear. While road shoes are good for short trail runs, a pair of trail shoes will give you more stability. You’ll also need a water bottle, preferably one that straps to your hand that has pouches for food.

A hydration vest is recommended for longer runs. You’ll also need a headlamp if you’re into night running, as well as a towel and a change of clothes.

When you think of Chinese food images of oily, greasy noodles may come to mind. Chow mein is often considered to be anything but healthy but made right this wonderful Chinese dish can be a great addition to any diet. Get the crisp noodles and the delicious taste of chow mein with none of the fat with a few simple changes. Best of all, this dish is quick and easy to make and can be enjoyed by the entire family.

Simple changes

Substitute the egg noodles traditionally found in chow mein with some whole-wheat spaghetti for a healthier alternative. The wonderful thing about chow mein is that is traditionally includes a lot of vegetables so don’t be afraid to go wild adding onions, peppers, broccoli, bean sprouts, spinach, carrots, cabbage and whatever else you want. Avoid the oils and rice wine traditionally used in the cooking of chow mein and opt instead for garlic and ginger to give you some flavour.

Baked chow mein

If you are going to fry your chow mein make sure you use a wok with as little oil as possible. If you want to avoid oil altogether opt instead for a baked chow mein. First you need to blanch your noodles for around one minute in boiling water. Dry off the noodles and spread them out on a baking tray lined with aluminium foil. Cook the noodles in the oven for about 10 minutes until crisp, turning once. You can cook the chicken and vegetables in a microwave, steamer or in the oven. Mix it all together and you have a healthy chicken chow mein.

Things to remember

You don’t want to stray too far from traditional Chinese chow mein or your dish won’t taste the way it should. Always remember to marinade the chicken in soya sauce before cooking to bring out those Chinese flavours. Adding some chicken stock and other Chinese sauces will only add to the flavour. Chinese vegetables are always a great addition to a simple chow mein dish.

Good posture can take years off your appearance. If you suffers from poor posture on the other hand, you not only look much older one can feel old too. In order to have good posture, one has to have strong lower back and stomach muscles as well as muscles that are supported by a well balanced skeleton. The muscles shouldn’t be overworked or underworked. Overly-long, bulky or tight muscles can lead to musculo-skeletal tension and poor posture.

The effects of sitting incorrectly

If you regularly sit with your tailbone in a forward position, your spine will have a tendency to slope backwards. This leads to your neck and back muscles having to work hard in order to keep your head in an upright position. The result is that these muscles build up lactic acid and tension.

Avoid sitting like this and also avoid slumping over your office desk. Your rounded shoulders will lead to neck tension and a lengthening of the muscles in your outer and lower shoulders. You’ll also be tightening your chest muscles as a result which will further affect your breathing.

Rather sit with a strong stomach and lower back. Relax your shoulders and allow your head to rest naturally on your neck. Work with your materials at the correct height to avoid any further slumping. You will feel more energised and less tense at the end of a working day.

If you’ve had bad posture for a long time

If you feel that you’d like to improve your posture, consider doing Pilates or the Alexander Technique. Both of these techniques can help you with your breathing and posture. Otherwise read up on how to sit and stand correctly. If you’ve had poor posture for many years, you may feel uncomfortable at first.

Keep focusing on how you’re holding and carrying yourself throughout the day. The more you make a habit of checking yourself the better. You may have to do stretching and strengthening exercises as you work on improving our posture.

A typical Western diet is high in fats, refined food and additives. This mass processed food often passes for real food, leaving one overweight and sluggish. A detox can help rid the body of the residues of toxins. It can also help give you a taste of pure and natural food. It’s best to adopt a healthy, balanced diet in the long term, though, as a quick detox won’t necessarily remove all the toxins that are stored in one’s body.

The dos of detoxing

The general rule is to eat fresh natural food. The food you eat should be cooked as lightly as possible, if at all. Eat plenty of vegetables, brown rice and other whole grains. Excellent foods for a detox include green leafy veggies, broccoli, onions, garlic, peppers, celery, cucumbers, herbs and tomatoes.

Eat lots of fruit too including apples, orange fleshed melon and pears. Choose organic foods wherever possible. Seeds and nuts are also highly beneficial so don’t leave out Brazil nuts, walnuts, sunflower seeds and pumpkin seeds. Drink two to two and a half litres of water a day. Your liquid intake can also include green tea and herbal teas.

The following foods should be consumed in small quantities: fresh fish like salmon, mackerel, trout and herring, un-smoked tofu, root vegetables, olive oil, avocado pears, bananas, kiwi fruit and cherries. Strawberries and citrus fruit can cause stomach problems for some people due to their high acid content.

The don’ts of detoxing

Following the do’s of detoxing will have you feeling rejuvenated, healthy, cleansed, re-hydrated, alert and relaxed. There are many more benefits besides, but these may not be realised if one eats animal foods, diary, additional sugar or salt, refined products, processed food or highly salted food.

Eliminate wheat products like pasta, couscous and bread if you feel bloated. Make the most of your detox and avoid shellfish, caffeine and alcohol too.

Other detoxing tips

A detox can be followed for three days or longer. It’s important to have three good meals a day including breakfast, lunch and an early dinner. Don’t leave out exercise and fresh air.

After a hard day’s work or a busy weekend the last thing you feel like doing is slaving away in the kitchen over dinner. Nightly takeaway meals can undo all that hard work you have put into exercising, though. Healthy takeaway meals are often hard to find especially if you don’t really know what you are looking for. So get smart about eating healthily and find quick and easy foods that are great for the entire family.

Fish and chips

Already a healthier alternative to greasy hamburgers, fish and chips can be made even better in a few simple steps. Ask for a side of veggies, peas or a salad to replace fatty, salty chips and make sure you get your fish baked rather than fried if at all possible. If it isn’t possible to order the fish without the batter, simply remove it yourself before eating it. Also stay away from mayonnaise and other fatty sauces, instead flavour your fish with some lemon.

Chinese and Indian

Chinese foods can contain a lot of oil, especially seeing as a lot of the options are deep fried. Stay away from fatty starters and deep fried meals and opt instead for meals that contain veggies like chow mein and prawns or chicken with black beans. Also stay away from egg fried rice or noodles and opt instead for boiled rice. Like Chinese, Indian foods can also contain a lot of oil – stay away from creamy curries and opt instead for something with a tomato base. Also beware of consuming lots of fizzy drinks when eating hot curries; opt instead for some low-fat yoghurt or fresh fruit juice.

Italian

Pizzas are great as a sit-down meal or take-away but they are deceivingly high in calories. Opt for low-fat toppings like prawns, ham and vegetables and stay away from pizzas with extra cheese – the mozzarella already on your pizza is more than enough. Always ask for a pizza with a thin base as a thick base simply contains a lot of unnecessary carbs. You could also opt for a smaller pizza and order it with a side salad.

Burgers

The all-time favourite take-away and often the most fattening, burgers are always sure to fill that spot when you are tired and hungry. Instead of avoiding burgers altogether just make sure you take some steps to ensure you eat them in the healthiest way possible. Stay away from crumbed burgers and always opt for a simple grilled chicken breast instead. Also stay away from fatty sauces, extra cheese and added toppings like bacon. Swap out your chips and milkshake for salad and a water.