Ed Yourdon

Recently I came across two great videos with a variety of Bodyweight exercises that I had never seen before. To carry on from my recent posts on minimal fitness and frugal fitness, these fit in perfectly.

This post was inspired by checking out some exercise videos on YouTube really making me realise how efficient and versatile our own body weight and movements can be in providing a great workout. Sometimes all it takes is a little imagination. Have a look…..

Some of these are really simple and effective, and best of all require no equipment.

This is the key when doing bodyweight workouts at home or in the gym, you want to get the pulse up as soon as you can and get into a flow of working out otherwise it can be hard to find the motivation to workout. It comes down to a few things:

• Full Body Movements
• Short or no rest between sets
• Brief total time

Once you get these things nailed simply set a time to workout 10-12 minutes works for me. I say to myself I am going to go hard for these 10 minutes, set the stop watch and go. This requires very little motivation and guarentees a good workout with purpose. I suggest you try picking 3-5 Bodyweight exercises and do them each until failure for a total of 10 minutes. Regardless of your fitness level this will work (take breaks as needed, but not too long).

The beauty of this way of working out is that it not only works for building muscle but it has a metabolic impact which forces your body to burn fat throughout the day. You can squeeze in these workouts whenever you want with minimal preparation, and they can be as simple or complex as you please the choice of exercises is yours….

Instead of doing curls do chin-ups

Stop doing tricep extensions and do pushups and dips

Forget Leg Extensions and Squat

Well you get the idea. Bodyweight Compounds are far more effective in every aspect especially when it comes to no equipment workouts. So try out some new Bodyweight exercises and build a plan on them…

We all like a good deal, and most of would prefer to feel good through diet and exercsise without breaking the bank. This can be achieved pretty simply through a mix of wise shopping and minimalist exercise.

Affordable Food

One of the first things we need to take into account is our fuel. As we need to not only feed ourselves but our families and those around us this should be the first area of focus when it comes to saving some money. Here are some tips I have picked up through time along with a list of frugal and healthy foods.

Buy in Bulk -- Purchasing foods in bulk can save you a load of money especially when it comes to the more expensive things like meat, eggs and dry ingredients. One thing I recommend getting in a large portion would be a nice big cut of meat which you can prepare in about 10-15 minutes and store away for use throughout the week. Checkout the video below for a very useful guide on preparing and storing a Beef Tenderloin.

Again a great place to buy meat in bulk is at the farmers market. They will be more than happy to negotiate a price for a big cut.

Dry Ingredients -- I like to keep a good store of healthy dry ingredients in my pantry and fridge. One thing I have found really useful recently is to buy a big bunch of sweet and roasting potatoes in bulk. I simply wrap these in foil and stick them in the oven for about 1hr, remove and leave to cool down. These can then be stored in the fridge for upto a month and simply re-heated anytime. Sweet Potatoes are especially versatile as they can be mashed up with berries, coconut oil and cinnamon in the morning for a sweet treat or they can be eaten for dinner or lunch with whatever side you want once coated with some butter and sprinkled with sea salt. Here are some other things to buy in bulk:

• Jumbo Rolled Oats (Check the video below on good preparation….)
• Coconut Oil
• Eggs (seem to be especially cheap at farmers market)
• Coconut Flakes
• Olive Oil and Cider Vinegar
• Nuts
• Tubers and Root Vegtables

Once this stuff is purchased and prepared meals are easy to make and cheap with minimal trips to the grocers while saving you money. The only things you may need to buy fresh are a small bunch of fruit and vegetables…..

Affordable Fitness

Now that spring is upon us we can seriously consider dropping that gym membership. It is getting warmer outside and days are longer, for the price of 1 months gym membership get yourself a Kettlebell and paired with running, sprints and plyometrics you have a more than sufficient workout. Here is a killer minimalist workout a freind introduced me to recently. Simply 10 minutes of:

• 15 Body Weight Squats
• 10 Kettlebell Swings
• 5 Burpees

Sounds easy but I can assure you it is a pretty challenging workout. Recently due to the improved weather I have also been throwing in 2-3 short runs per week, these are playful runs that include things like; Sprints, Pushups, Squats and Pullups which last for no longer than 20-30 minutes. And the best thing is that they only require Shorts, a T-shirt and a pair of running shoes. Also checkout this post on Minimalist Fitness and Workouts. Also have a look at Zen Habits Beginners Guide To Running.

So saving money while staying healthy and active can be pretty simple, I would love to hear any Frugal Fitness tips from readers…..

Recently I have been doing some reading up on Blue Zones which are the spots of the world which contain the highest population of centenarians. In this series we will have a look into the secrets of these centenarians long and healthy lives. Starting with Sardinia in Italy.

What impressed me is that Sardinia is indeed a zone filled with centenarians, what is also intriguing is how Sardinians are very different to most Italians and are definitely not your typical Mediterranean’s….. Some of their secrets of longevity are unconventional whereas others are pretty straight forward but together it makes for a pretty intriguing lifestyle.

Drink and Eat Dairy - I know this goes against some of the stuff we read today, but their is no doubt the sardinians enjoyed their dairy products. We are talking real dairy here though stuff like raw milk and cheese. Pecorino being a favourite as the Ewe’s which produce the milk graze on lush parts of Italy’s hills making their produce even more nourishing and rich in Omega 3’s. Many Sardinian centenarians would start the day with some Pecorino cheese and goats milk.

Drink a Glass of Wine Daily – Preferably red wine. The men and women of Sardinia would drink wine daily not only in the evening but in the afternoon with some cheese and olives. Wine is filled with anti-oxidants like flavnoids which keep your arteries squeeky clean, as well as this wine can help you relax and unwind after a long day. I personally like sticking to higher quality and on occasion organic wine, buying quality pays off. Just don’t over do it, one glass is a perfect amount…..

Laugh With Friends - Hanging out with friends and family is so important, especially if we can maintain a good sense of humour. Arrange dinners and drinks with a wide variety of friends as often as you can this will help keep you in good spirits. Alternatively rent a funny movie or watch one of your favourite comedians on YouTube anything to trigger a good laugh will give your health a real boost.

Walk, Walk and Walk some more - Sardinian shepards would walk daily up until old age, tending to their cattle and livestock. They would never part take in any conventional exercise but they definitely got their fair share in everyday tasks. The beauty of walking is that it gives all the cardiovascular and bone building benefits plus boosting your metabolism without any of the negatives of long distance running.

• Aim for a few miles per day
• Work walking into your everyday routine
• Two or Three 5 minute walks throughout the day is better than nothing

Eat A Plant Based Diet - Sardinians based their diet on plant based foods think: Well prepared grains, legumes, Fruits, Vegetables and Olive Oil. Meat was eaten once a day at most and in some families saved for special occasions like birthdays or a weekly meal. Contrary to popular belief you can get plenty of protein without eating meat at every meal. they put an emphasis on lamb and pork that is high quality, avoiding any modern day processed meats.

Appreciate Elders - Grandparents and elders in Sardinia are greatly appreciated and respected. They are seen as a source of great wisdom. This helps in various ways firstly it inspired the younger generation and makes them learn very important lessons naturally. It also gives older people something to live for and work towards as they know they will still be appreciated in old age. So make sure you make the best of your time left with your grandparents or even parents and be sure to ask them for some words of wisdom….

So there you have it. Nothing ground breaking but some cool sources of wisdom no doubt. After researching the topic I have gotten into buying Goats Yoghurt and some good quality Pecorino and I can say it is really good stuff and will definitely be a staple in my diet over the next few months. Last Nights Dinner was some Grass Fed Beef Burgers with Pecorino cheese and sweet potato fries along with a big salad and some vegetables. A classic meal with a Sardinian Twist…..

There are some things we should always keep at home to treat ailments naturally. Here are 6 of the best Remedies that you can get from common household products and you will probably have some lying around the kitchen.

Honey - Did you know honey can fight over 60 different types of bacteria and was used to sterilise wounds over 2,000 years ago. If you are looking for honey to fight bacteria and be used as a remedy keep some Manuka honey on hand, this stuff comes from the Manuka bush in New Zealand as it is twice as effective as ordinary honey in fighting infection.

Peppermint - Apparently the worlds oldest medicine (as old as 10,000 years). Pretty impressive stuff and for good reason. Peppermint is extremely soothing especially for the digestive system and even works to fight bacteria and is known to combat e-coli. I like keeping a jar full of dried peppermint around to infuse as a tea.

Neem - This is a little known herb but it is very popular in India where it is known as “The Village Pharmacy” as it is a real jack of all trades in terms of its health giving qualities. It has the following properties:

• Antibacterial
• Antiviral
• Antifungal
• Antiseptic

So it pretty much touches on all bases. If you can find some Neem Oil it can be diluted with water and used as an ointment or even added to your bath or hand soaps for everyday use.

“Divine Tree,” “Heal All,” “Nature’s Drugstore,” “Village Pharmacy” and “Panacea for all diseases.”

Tea Tree Oil - Originally from the native shrubs of Australia Tea Tree has made quite a name for itself. Aborigines used it as an antibacterial ointment for a variety of ailments. If you can keep a small amount of Tea Tree Oil around it can be used in a similar fashion to Neem but is more useful in regards to cuts, grazes or infections due to its powerful antibacterial properties. As well as this you can use it to clean the household. Word of caution though as to not go overboard, tea tree oil is extremely effective and sometimes too effective so apply it in small amounts at first and see how your skin reacts…..

Vinegar - Especially Apple Cider Vinegar is amazing stuff. Long known to have healing qualities even as far back as biblical times, more recently though it has been used in the first world war to treat wounds.

Hippocrates, often dubbed the father of modern medicine, is known to have prescribed vinegar during the C4th BC

The reason it works as an antibacterial is that it is very acidic: A standard ACV from the supermarket can kill 99 per cent of bacteria and 8o per cent of germs. Pretty impressive for something totally natural. I love Vinegar and use it daily as a tea or even diluted with some water and drunk as a refreshing drink.

Thanks to desk jobs that most of us have these days, our posture can get pretty bad. Not only that our muscles can get tight and hunched over…..

While stretching can help to open up the tight muscles you really need to strengthen the key muscles which inlude:

• Hip Flexors
• Adductors and Abductors
• Rear Deltoids
• Trapezius
• Lower Back

Once these build up a good core level of strength and stability not only will performance improve but your tightness, aches and pains will disappear.

Goblet Squat

The stretches at the beginning are pretty cool, but jump straight to 1:15 to see the Goblet Squat Demonstrated.

“The beauty of the goblet squat is it corrects every bad habit you pick up from sitting in a chair”

This because we lean forward when we sit, the Goblet Squat improves balance and teaches clean biomechanics.

Face Pulls

An Awesome upper back and rear deltoid exercise that will really fix up your posture by pulling your shoulders back and keeping them there.

Multi-Directional Lunge

This is great for building functional strength and movement in your hip flexors which get extremely tight from sitting at a desk leaning forward. Although the lunges in the video above look easy start piling on the reps and you will feel the burn, as well as this you will functionally stretch out your muscles. Of course you can also do the lunge without the ball/weight.

Try a simple workout with a couple sets of these exercises, throw in some dynamic stretching and some pushups and you are done…..

Recently I have been using a load of thyme. You probably have some of this herb in your pantry, and use it for sauces or salads. The medicinal properties and balancing effect it can have on the body and mind are amazing.

I have found the best thyme at farmers markets.  Getting it fresh really makes a difference, so look for green fresh leaves and avoid dried looking sprigs. It is highly versatile and can be used for:

• Cooking (in pretty much anything)
• Making herbal tea
• Growing it in your garden acts as a natural pesticide

I am especially keen on the herbal teas.  I’ll give you some recipes/ideas at the end of the post, but for now lets check out the benefits of adding thyme to your diet.

Infections and Antibacterial Properties - Thyme is a natural antibacterial, and has long been used to treat chest infections and coughs. It is especially good at clearing mucus, thanks to the thymol oil, which soothes the lungs and air passageways. The antibacterial properties also help clear out parasites in the gut.

Minerals and Anti-Oxidants - Thyme is a rich source of polyphenols and Falvnoids, similar to those found in Green Tea. There are also some components unique to thyme, like Thymonin, Luteolin and Apigenin. Thyme is rich in minerals like Iron, Magnese, and Calcium.

Stomach Cramps/Upsets - Thyme has been used for centuries to calm and ease stomach upsets.  It does an excellent job at soothing and relaxing cramping muscles, as well as disinfecting the problem areas. Think of it a bit like Nature’s Pepto Bismol.  Thyme also helps improve digestion by clearing out mucus in the digestive tract.

Calm the Mind - Ever want a soothing drink to calm the mind and relax?  Thyme is the perfect remedy.  Drinking it before bed has been shown to lower cortisol levels and help the body relax.  Thyme has historically been used as a tea before bed to help prevent sleeplessness and nightmares.

How to Use it? I have found that it goes great with nearly any kinds of food, and have added sprigs of thyme to:

• Roasted potatoes
• Tomato-based pasta sauces
• Homemade pesto
• Homemade chili
• Roasted chicken
• Sticking a few sprigs in bottles of olive oil as an infusion

One of my favourite drinks is a simple thyme-honey tea. Grab a few fresh sprigs of thyme and chop them up into smaller pieces (with scissors).  Add them to a big mug, pour boiling water over them, and add a spoon of raw honey.  I am a big fan of the honey below can be very beneficial, when used in moderation as a sweetener.

Greek Thyme and Wildflower Honey

You can’t beat this drink for healing and medicinal properties. You can drink it daily with no adverse effects.

All too often we hear about ways to start the day, with habits and routines we should implement in order to have a good day. What is often missed out on is finishing the day which is a hugely important time to wind down and set yourself up for a good nights sleep and the day that will carry along from that.

1. Have a hot bath or shower

The best thing about a hot bath or shower is that it will relax your tensed muscles. No matter what kind of day I have had I will always try to have a hot shower about 30 minutes before sleeping. It helps calm my mind, plus soothe my head and shoulder muscles. You will also find it easier to nod off if you are warm.

2. Make a warm glass of milk

Sometimes before bed we can get a slight hunger pang, not enough to warrant a meal or snack even but rather to nod us off to sleep. Try lightly heating a small cup of milk, stir in some cinnamon and raw honey and sip on it before going to bed. The milk will help calm the stomach and give a sedative effect, so don’t be surprised if you start yawning soon after.

3. Read something relaxing and inspiring

Firstly and most importantly make sure it is something that interests you. This normally comes hand in hand with relaxing and inspiring. A good book before bed will calm the mind and fill your mind with positive ideas and hope for the next days. Here are a few of my favourites at the moment;

The Miracle of Mindfullness: An Introduction to the Practice of Meditation

Saltwater Buddha: A Surfer’s Quest to Find Zen on the Sea

Force of Nature: Mind, Body, Soul (And, of Course, Surfing)

The 4-Hour Workweek.

Those are some of the best easy reads I have had in the last month or two. So take a look and see if you enjoy any.

4. Visualise the next day

This takes just 10 minutes and can set things up for your next day. Try just laying down closing your eyes and focusing on your breath. Then move into visualising key points and things you want to achieve the following day or even that week, make sure your visualisations are positive and make them play out to be ideal. Of course this guarantees nothing but it certainly helps. This is a tip from one of my favourite books PshycoCybernetics.

5. Write down what needs to be done tomorrow

Clear your mind, get things off your chest. By simply grabbing a pen and paper and listing out the following:

• What needs to be done
• The order in which you will try to do the tasks
• What’s on your mind

You can clear a load of clutter in your mind that might normally keep you up at night ruminating and worrying.

6. Make a gratitude list

This goes back to habits, by simply noting down at the end of each day a handful of things you are thankful for you will feel much better.

Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful. -- Buddha

You don’t need to spend much time on this just note down four or five things that went well today and store them in a journal on your bedside.

7. Do some basic stretches

Stretching before bed is very relaxing. Nothing too stimulating should be done just a few simple yoga poses and stretches will do fine. This is especially useful if you have a desk job or something that has you sitting around all day. It can make your hip flexors and abductors very sore as well as crushing your lower back. So lengthening stretches along with something for the legs are great.

When it is cold outside their is no better time to get cooking some Winter Comfort Foods. Warming and nourishing meals are a must to sustain us through the cold winters, let’s take a look at some of my favourites….

Warming Chili

A good old warming Chilli is an amazing way to warm up this winter. It is packed with good ingredients and warming herbs and spices. Here is my Reciepe:

• 2-4lbs of Grassfed Ground Beef
• 5 Large Celery Stalks Diced up
• 5 Large Chopped Carrots
• 1 Can Organic Black Beans
• 4 Cloves of Garlic
• 2 TBSP’s Coconut Oil
• 2 TBSP’s Olive Oil
• 1 Large bottle of Tomato Passata
• Dash of Apple Cider Vinegar
• Cup of Chicken Broth
• 1 TBSP Cinnamon
• 1 TSP ground Coriander
• 1 TSP Oregano
• 2-3 TSP of Ground Chilli’s
• Generous dose of Sea Salt

It is pretty easy to cook up, simply sautee the veggies in the olive/coconut oil mix then add the meat until it browns and then add all the spices and seasoning. Pour in the Passata and Chicken Broth and leave to simmer for 35 minutes. DONE….

*Note Vegetarians can sub the meat for Chopped mushrooms and some root vegetables*

Add a dollop of Greek Yoghurt on top and sprinkle with some gluten free Corn Tortillas and you have the ultimate meal in a bowl. Keep Tabasco on hand if you need an extra kick… Also note this recipe gets better with time so it can be kept for leftovers no problem.

Soaked Coconut Oatmeal

Oats when prepared correctly can be an amazing breakfast, warming and nourishing. Make sure you prepare your oats the previous night by soaking them in some water and adding a dollop of live yoghurt, give it a mix and leave to sit in the fridge for up to 24 hours.

• Half a cup of Oats (Soaked as described above)
• 1 Dollop of Butter or Heavy cream
• 1 TBSP Coconut Oil
• 1 TSP Cinnamon
• Handful of Blueberries
• Handful of Coconut Flakes

Simply pour the soaked oatmeal into a pan and add the butter, cinnamon and coconut oil. Leave to simmer for 5 minutes. Once heated up and bubbling add to a bowl, top with the blueberries and coconut flakes and drizzle with raw honey. Serve with a side of Bacon or some eggs and your on your way.

Lentil and Chestnut Soup

Amazing recipe that is very simple from one of my favourite chef’s! Chestnuts are a great winter food and are pretty tasty when roasted and can even be used to garnish salads.

Well those are 3 of my favourites. I have been making a big batch of the Chilli every monday and it will keep until Thursday at least leaving me with some meals for the week that simply need heating up. Enjoy and please share the articles if you have enjoyed them. Also if you have any links to winter recipes please share.

I often get questions on the topic of health and fitness. Coming from friends family and of course the comments and e-mails I receive through this blog. Here are some of the most common ones I have heard. So hopefully you will enjoy the post.

What is the best way to do cardio in the gym?

Sometimes it is cold, miserable and or wet outside and we need to get to the gym for a workout. My preference for cardio in the gym is to mix it all up. Keep the intensity flowing and jump from machine to machine every 5 minutes. Not only does this benefit your body by working it in various different ways but it makes the time pass much quicker.

Some of the best cardiovascular machines in the gym are:

• Stepper
• Cross Trainer
• Rower
• Bike

Stay away from the treadmill for anything more than a short run, as it overemphasizes the quads work and neglects the hamstrings making it potentially problematic. Try the 4 above machines for 5 minutes each throwing in a few sprint intervals on each. It works for a great cardiovascular workout that will improve well being.

Lower back pain?

Lower back pain is a tricky one and I suggest going to see someone who specializes in the area especially if the pain is serious. Saying this many people seem to have a slight nagging lower back pain with nothing profoundly wrong, this can be solved pretty easily by strengthening the core.

• Keep your core braced while doing all exercises in the gym, even running. To do this just suck in and contract your abs while working, this will brace your lower back muscles and force them to stabilize.
• Practice The Plank (See Below) until you can work up to holding it with good form for 2 minutes. This sounds challenging at first but so many people report improved symptoms once they strengthen in this static movement.
• Do Posterior Chain strengthening exercises. If you have a kettleBell get swinging!

Best Source of Carbohydrates?

For me it comes down to the following, Base your carbohydrates on fibrous Fruits and Vegetables in abundance (careful on the non fibrous and sugary fruit though) then load up on your god dry carbs, think startchy tubers like Sweet Potatoes, Turnips, Squash, Swede, Carrots, Beets and White, Red/Purple Potatoes all the nutrient packed varieties. Next up comes Corn based products and Wild Rice, Polenta can also be a very nourishing addition. I am also a huge fan of some good corn on the cob with good butter and sea salt, its a great easy side to most protein meals. Last but not least comes grain based products, keep these in moderation but if prepared correctly things like Oats and Sprouted/Sourdough bread can be good, especially when fresh.

• Stay Natural, nothing from a packet with added ingriedients….
• Always get them in their most wholesome form….
• Remember to eat your green vegetables..
• Think whole foods your grandma would be proud to see you eating!

Don’t have time to exercise, what should you do?

I can sympathize with this one as many people are working silly hours and  going to the gym can be a monumental task especially when you take into account the travel times/ changing etc. So what to do?

• Walk, Walk and Walk some more. Walking is the ultimate exercise which restores Chi and burns fat. Plus it gets you outside and into the fresh air. Get of the bus early, park your car further away do whatever it takes to sneak in some more walking.
• Create a basic home gym (Essentials for a Home Workout….)
• Get some running shoes and hit the road. throw in some Pushups and Body weight squats with a 20-30 minute run and its a pretty time efficient workout most anyone can fit in!

How to not overdo nuts?

Although I have given out some guidelines on this in a previous post, its something pretty hard to control due to nuts addictive nature. My Solution is make yourself a simple rule, only eat soaked and dried nuts. Soaking your nuts not only gets rid of the anti-nutrients it also makes them far easier to digest. As they take time to prepare though you are more likely to use them in moderation.

• Leave your nuts in a bowl of water and sea salt overnight
• Next morning drain the nuts and dry them
• Leave them somewhere to dry out for 12-24 hours a fan oven or blow heater works well. Also in summer leaving them out in the sun is amazing
• Once they have dried to the core and have a good crunch you are ready to go!

Since I started doing this I have become way more careful with my nut intake, sure I will still have some raw nuts or nut butter but I make sure the majority of my intake comes from my own freshly soaked and dried nuts.

Is it bad to eat before bed?

This is a common one and the answer is that it really depends. If you are hungry you need to eat so don’t sweat it although I do find it is best to leave at least 90 minutes after having a largish meal and sleeping. Some nights though I find it hard to nod off if hungry and the best solution for me seems to be warming up a small glass of raw milk and mixing in some cinnamon. It is an old trick but not only does it put me right out it makes my sleep far deeper.

• Eating before bed won’t make you fat, eating unnatural, refined foods wrecks your metabolism and causes fat gain
• Stay light before bed when you can
• Have something to soothe the stomach if you find it difficult to sleep

Normally though I would suggest eating your last meal of the day 2-3 hours before sleeping and going to bed feeling light.

I will try to keep this kind of Q&A type post up regularly. So please comment with some questions which I will try to answer in the next of the Q&A series….

It’s easy to let January’s positive intentions slip. Here’s how to get things back on track and create some life changing habits…

Backtrack a few weeks. Bring yourself to the beginning of January, sucked in by all the excitement and hopes for a fresh start and a new you in 2010.

How much of that has faded? How much have you kept up? Are you:

• Still working out consitantly
• Eating a good real foods diet
• Practicing Relaxation and De-Stressing
• Journalling, and Being Efficient with your time
• Spending more time with loved ones

Those are just a handful of things you may have decided to do for the new year. Funny thing is, when I go to my gym, it is far emptier than it was a few weeks ago. Those around me who promised to stop smoking or eat healthier have quickly slipped back into their old habits. This is not a bad thing, and it is totally natural sometimes. We just need a reminder to get back on track and turn these changes into habit.

The truth is, many of us go too hard for the new year. We become overly driven for our goals, making us likely to burn ourselves out. This stops us from making small changes into habits. So how do we solve this?

Create Habits

The only solution I have found to this is to start creating habits, its pretty simple but it takes a litte time each day and some mindfullness but it can be achieved pretty easily. I want you to pick a few things you want to achieve in 2010 for instance:

1. Go to the Gym 3 times a week
2. Eat a Healthy Breakfast Everyday
3. No Caffeine after Midday
4. Practice Relaxation 5 Days a Week

So there you go: four simple things that would improve your health. Now simply practice one of those things each month, consistently,as to create a habit out of it which will stick for the rest of your life. Don’t worry about bad habits – instead, create good habits to replace them.

So for the month of Febuary you may decide to “Eat a Healthy Breakfast Everyday” if you can simply sstick to this one lifestyle change throughout Febuary your life will improve dramatically and you will find by the time March rolls around eating a healthy breakfast will be so ingrained that you won’t even need to think about it. Allowing you to roll onto your next Habit.

Don’t sweat the small stuff. If you happen to miss one or two days, it’s no biggie -- just get back on track, and maintain the positive steps you are taking. Do whatever you need to do to remember: make a list of breakfast recipes, wake up 10 minutes early to prepare breakfast, or even make it the night before. Eating a healthy breakfast sets you off on the right foot, making you feel better and be more likely to eat healthy throughout the day.

This is one example but it can apply to anything you want to achieve. For instance have a look at some habits I have been trying to implement:

• Daily Meditation of at least 15 minutes
• 20 Minutes of Interval training 3 times a week
• Read a real book for 30 minutes each day

This month it has been meditation, and it’s been pretty good. Sure I have missed a couple of sessions, but I really feel that meditation is a part of my life now, and it is here to stay. Also, please checkout the video from Matthieu Ricard, below; the two parts are 20 minutes long in total, but it is well worth your time.

So draw up a plan for the next 11 months of little goals or habits you want to create and try to dedicate each month to one of them by practicing it daily. And hopefully this helps set your decade off in the right direction….