The importance of a regular fitness routine in our lives can be crucial towards our health, happiness and success. Regular exercise is important for everyone no matter your age, young or old. Science has already proven that exercise can prevent deadly diseases as well as keeping us fit and healthy. And there are also many other benefits to exercising regularly too! Such as weight control/ loss, boosted moods, relieving stress, gaining confidence, disease prevention and many more. Let’s take a look at some of these benefits in more detail…

Improved mental health

Everyone knows that excerising helps you physically but not so many people are aware of the incredible mental benefits it has too. You might be wondering, how? well, exercising releases endorphins which send pleasure to our brains as well as reducing stress and anxieties. It will boost your phsyical and mental energy so you have a clear and stronger mind to take on tasks. Without exercise it’s common to feel mentally drained and it’s not uncommon to hear of peoples mental health signficantly improving after starting to exercise more. So get moving and feeling good!

Maintained body weight

It’s no secret that exercising is the key to weight loss. However, you must exercise regularly to maintain this weight loss over time. Hitting the gym once or twice a month won’t keep maintained body weight. Also, exercise will increase your metabolism greatly, so yes that’s even more calories burnt woohoo! If your goal is to lose weight then you must ensure that you’re not eating more calories to compensate for those burnt in the gym though. Getting a personal trainer and dietitian/ nutritionists can be extremely helpful if you’re starting out your fitness journey. They will help you plan your fitness routines/ goals and meal plans so you can reach your full potential. And feel confident with your progress!

Increases your life expectancy

Regular exercise has been proven to increase someone’s life expectancy for up to seven years! This is because of the many health benefits that come with regular exercise. Such as mood-boosting, strengthening bones and prevention from life-threatening diseases. Research has shown that people exercising for 70+ minutes a week will live an average of 1.8 years longer than someone who does none. That’s only 10 minutes a day! If this fact isn’t enough reason to exercise regularly, then what will be?

Reduces your risk of injury

Exercises will reduce your risk of injury significantly by strengthening and increasing the range of movement in your muscles. For example, if you opt for strength training in the gym (with exercises such as lifting weights, circuit training, push-ups, pull-ups etc) then you will become much stronger over time. This will help you perform significantly better in all different types of sports and strenuous activities. However, whilst strength training helps reduce the risk of injury it’s also important to focus on flexibility and we’d highly recommend yoga or pilates classes! It will improve your flexibility so you increase your range of movement in joints and also improve posture.

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Who says gambling isn’t for women?

Unfortunately, there are still many activities that are male-dominated and women feel intimated to try them. And gambling is without a doubt one of them! Statistics show that engagement in gambling is 71% men and 29% women. Also, in terms of gambling addictions/problems, 20.1% of men have one and 7.8% of women. So we think it’s a great idea to discuss some helpful tips to gambling safely to help women become confident in the gambling world…

Don’t think of gambling as a quick way to big financial gains

If you’re going into gambling with the mindset that you’ll become a millionaire quickly, please think again. ALL money that you decide to gamble with should be money that you’re prepared to lose. Gambling should be viewed as paying for a form of entertainment. And you should only pay what you can afford. The number one rule is to never spend more than you can afford. If you spend the money you need then you are heading into very dangerous territory. You will need to reevaluate your gambling habits and even seek help. If you go into gambling with the mindset that you’re ok to lose all of the money then you’re gambling correctly and safely. And any potential gains you make will be an added bonus!

Set yourself limits

When gambling, setting yourself limits beforehand is essential. You should not only set your spending limits (as previously mentioned) but also time limits. It’s very easy to get wrapped up in gambling and lose track of time. So decide how long you think is an appropriate time to spend gambling – how long would you usually spend in any other form of entertainment? and how much would you usually spend? once you’ve decided this you should set an alarm and when the alarm goes off – it time to wrap it up. This will save you from overindulging and going over your spending limit. Too much of anything is never good. And if you’re going to a brick-and-mortar casino it’s no secret that they probably won’t have windows or clocks. Most casinos will claim this is so players can solely focus on their games but I think we all know it’s to keep them in for longer. Stay on top of your game and in control.

Choose a reputable casino

Choosing a reputable casino is a little easier when deciding to visit a brick-and-mortar casino. All brick-and-mortar casinos will have valid licenses and follow the rules and regulations of the country that they are located in. Otherwise, they simply wouldn’t be allowed to be there. If you think otherwise and see something suspicious – report it straight away. However, it’s no secret that the online casino worlds popularity is constantly rising and more users are joining every day. Therefore, it’s so important to choose the right one to deposit your money at. You should check valid licenses, read reviews and do your research beforehand. If you’re looking for a safe, secure and reputable online casino to visit we can give you a few suggestions. Casinosjungle, Wild Casino, Win A Day and Interops are fantastic and offer a huge variety of slot and table games. Make sure your money safe and you’re getting the best possible gambling experience.

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Having a routine can be the key to your happiness and success as an individual. There are so many benefits to sticking to a good routine, such as improved stress levels, mental health (less anxiety) and more time to relax. A great idea when you’re planning a routine is to replace your bad habits with good habits. Maybe you binge-watch your favourite Netflix show whilst eating breakfast in the mornings? but instead, you replace this by going for a walk or run to set yourself up for the day. Or maybe you get up too late and don’t have time to exercise or eat breakfast and want to start getting out of bed earlier? Whatever your goal is, it’s important to plan and install it into your routine plan.

So, that being said, here are some helpful tips to get into a good routine…

1. Decide what needs to be in your routine

Ok, first things first, you need to decide what should be included in your routine. Write down the most important things first – exercise, meals, morning/nightime skin routine? Then think about things that you want to do more of but tell yourself that you ‘don’t have enough time’. Maybe it’s learning a new language or reading more? once you’ve written everything down that you want to include in your routine, it’s time to plan.

2. Layout a plan

Once you’ve decided what to include in your plan, you need to decide how long to plan for. One week? two weeks? a few months? If it’s your first routine plan, we suggest planning for one week to see how it goes. Then you can see what did and didn’t work and use this knowledge with your next plan. Remember to be realistic with your routine so you don’t feel disappointed with yourself if you don’t stick to everything.

3. Set small goals to start off with

It’s important that you set yourself small goals that are achievable, especially with your first routine plan. You can work your way up to the larger goals! Progress should be the most important thing for you. For example, if you’re goal is to complete a 5k run, start off doing a short run and increasing your time each run. You’ll get there eventually!

4. Be consistent with time

Time management and consistency is key to a good routine. Getting into a good routine means planning to do things at the same time each day. For example, eating breakfast, skincare routine, work out etc. If you do these all in the morning before you start the day it will be hugely beneficial to you. Also, once you get used to it in your routine it will feel like second nature.

5. Track your progress

Tracking your progress is essential. You need to see how much you’re progressing and what you can do to improve. Referring to your progress helps you see how far you’ve come which is great for motivation and a confidence boost! You’ll get to see how your focus and hard work has paid off and will find yourself looking forward to the next challenge.

6. Reward yourself

And finally, reward yourself for sticking to your routine, you’ve done great! If you’re doing well at sticking to your routine, make sure you find time to fit some rewards in, treat yourself or do something fun (you deserve it). It can’t always be all hard work and no play. Also, when you treat yourself, your brain releases a chemical called dopamine, which makes you feel good and happy! It’s important to stay happy so you’re motivated to continue your success from your routine. And isn’t happiness the overall goal anyway?

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Financial freedom will allow you to live a life free of financial stresses. We’ve all probably been in a scenario where we don’t have the money to do something that we want to do. With financial freedom, you can make life decisions without being overly stressed about the financial impact. Of course, achieving financial freedom isn’t always an easy road. It can involve serious planning, sacrifice and time. But once you’re there, it’s so worth it. Let’s look at some steps to help you…

1. Set life goals

Financial freedom is different for everyone, ask yourself – what does financial freedom mean to you? enough money to buy whatever you want without looking at the price tag? to go on holiday twice a year? you need to be specific when setting your life goals so you know exactly how much you need to be able to achieve them. Write down a figure that you want in your bank account and how you’ll achieve this. Then start to manifest these goals by taking steps towards them every day.

2. Budget

Budgeting means deciding how much money you will spend on things and sticking to a spending plan. It’s a great way to ensure that you’re adding money to your savings each month as well as affording essential things, such as food and bills. Having more control over your money will keep you on track with your financial goals. It involves being organised and avoiding temptations to splurge on unnecessary things.

3. Save

Save save save. A great tip for saving is that as soon as you get paid, take a certain amount out and put it straight into your savings. This means the money already gone and you won’t be tempted to spend it, you’ll have to work with what’s left in your bank account. Saving will help you reach the financial goals that you’re aiming for, cover unexpected costs and pay for expensive purchases.

4. Start investing now

Any successful and financially free individual will tell you that it’s important to have different sources of income. And investing is a great way to achieve this! It allows you to grow your wealth by generating a different source of income. Why not invest a small number of your wages each month as soon as your paid? this means you can start to build up your investments and hopefully see some financial gains. It’s important to learn how to do so first so you’re more confident when doing so.

5. Pay credit card off in full

Credit cards can be extremely dangerous territory for someone who isn’t fully in control over their finances and prone to splurging on unnecessary things. If you’re still this type of person, stay away from credit cards until you have better money management. However, credit cards are great for building a good credit score which will make it easier to qualify for loans. But it’s absolutely vital that you make your payments on time. So that you don’t get charged ridiculous interest each month.

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Self-confidence is extremely crucial to our success as an individual. It can impact your life in many different ways. If you’re confident within yourself, you’re more likely to take on new life experiences with a positive and optimistic mindset. This means that confident women are more likely to take on opportunities, move forward and grow in all aspects of life. Also, confident women are usually not knocked back too much if things go wrong or they fail at something. Having confidence means you’re willing to try again and believe that you will succeed eventually. In comparison, less confident women may shy away from opportunities and get knocked down easily. It’s important to trust in your abilities, qualities and judgements so you don’t hold yourself back.

It’s time for all of our strong boss independent women to learn how to become more confident and reach their full potential. So, let’s look at some steps that will help you become confident in yourself…

Step 1: Know your worth

You must get rid of self-doubts and know your worth. Learn to replace any doubts with positive thoughts, this can be achieved by focusing on your strengths rather than weaknesses. It’s also very important to ensure that your inner dialogue is kind and understanding towards yourself. Talk to yourself in a way that you’d talk to a friend if they had self-doubts. Always believe in yourself, your abilities and your potential. If you’re struggling, ask your family and friends what they love the most about you. Write them down and revisit them each time you’re having self-doubts. YOU are important and deserve the world, never let yourself forget that. Without knowing your self-worth you run the risk of selling yourself short. Whether this is in your career, relationships or any other aspect of your life. To live a happy and successful life you must know your self-worth.

Step 2: Don’t put too much pressure on yourself

Many women feel pressured to strive for perfection and this can be very detrimental to their well-being. Perfection doesn’t exist and you should never compare yourself to others. It’s extremely likely that the people you think are ”perfect” are having struggles too. That’s a part of life! So focus on being kind to yourself and following your own path. Once you realise that everyone has different timings in life, you will be able to take pressure off yourself and let things flow. Being too hard on yourself can lead to a lot of physical and mental stress. Ask yourself – am I putting too much pressure on myself? if the answer is yes it’s important that you find ways to change this.

Step 3: Self-care

You should make sure that you’re taking care of yourself, physically and mentally. Make sure you’re eating a healthy balanced diet and exercising regularly so you feel and look good. And no, self-care doesn’t mean being vain! It simply means looking after yourself so you can feel confident and at your best. We all know the feeling when you’ve just got a fresh haircut, new outfit or shoes… it feels good, right? make sure you’re doing something every day to make yourself feel good. It’s not selfish it’s an act of self-love and care.

Step 4: Follow your dreams and passions

Let me tell you this – following your dreams and passions in life will leave you feeling more fulfilled than ever before. You are capable of following yours and should not let anyone tell you differently. No matter how out of reach they seem! Doing something you love and succeeding in it will make you feel confident and value in this world. This isn’t always an easy road of course but one that will give you feelings that are so worth the hard work and journey. Trust in the process.

Step 5: Have fun

What’s the point of being an independent, successful and flourishing women if you can’t have fun? It’s important to let your hair down every once in a while and let yourself have fun with friends and family. It’s a great way to relieve stress and induce happiness. Without fun, it’s unlikely that you’ll feel fully fulfilled and free, and these things will directly have an impact on your confidence. Live life to the fullest every day, you deserve to!

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If your dream is to become an entrepreneur with an extremely successful business then you’re in the right place! Creating your own business can seem very daunting and many get put off by the risk factors and the fear of failing. But as we all know, with hard work, passion and determination, anything is possible. It’s important to stay focused on the step in front of you rather than the full staircase. It’s a beautiful thing when you follow step by step and eventually see everything you’ve worked so hard for come together. Trust the process and your vision and work towards it an everyday day. Your work will always pay off eventually. Ensure that your network, understand your audience, have concrete goals, don’t let self-doubt creep in and be fearless when pursuing your business vision. You’ve got this!

No more sitting around, it’s time to become a boss women. Here are the first 8 steps you should take to create your own business…

1. Decide on your buisness

It’s time to turn your ideas into a buisness. You’ve probably had these ideas floating around in your head for a long time, so well done for deciding to turn them into reality. First of all, it’s so important that you’re creating something that you’re passionate about. This is always the best option and will significantly affect the success of the business. If you’re selling a product that you know, love and are passionate about then you’ll be in it for the long haul and not risk losing motivation. If you’re selling something purely for financial gain you run the risk of losing interest and won’t put as much effort in as you could. It’s also so important to do market research when you’re deciding on a business plan. You need to ensure that there’s an opportunity to turn your idea into a successful business.

2. Create a business plan

Creating a business plan is an extremely important part of starting your own business. A good business plan is essentially the foundation behind your business. Creating a step by step plan will help you stay focused and on track with the progress that you’re making. You can follow each step in the order you’ve planned which will make the overall progress run much smoother. Also, if you want people to invest in your business you need a solid business plan to present to them. This will help the investors to gain an insight into your ideas and the strategies behind how to make them successful. It will give structure to your steps so you don’t feel overwhelmed.

3. Find funding for your business

The not so fun part – you need to obtain the right amount of funds required to start your business. If you already have the funds saved then great, you’re all set to go! However many people will be looking for an investor (this is when the business plan comes in handy) or a way to raise them. Whatever your personal situation is, you should create a financial plan. In this, it should include all of your costs and budgets. You must work out a figure before starting up to give your business the best possible chance of success.

4. Choose a location for your business

The location that you decide to set up your business in is a big decision. Choosing the right location can depend on many factors, such as security, growth potentinal, business rates, competition, accessibility and much more. And which type of business you’re starting of course! The location can have a huge impact on your businesses success (if it’s a brick-and-mortar business). Keep in mind your target audience when choosing location and how accessible it is for your potential customers. Look at legal requirements and taxes too before you make your decison. Needless to say, if it’s an online buisness you don’t need to worry about this.

5. Choose your business name

The business name is the first thing people will see and hear about your business, so make sure it’s a good one! Choosing the right name may be a long process but embrace it and don’t settle until you’ve found the perfect one. You should brainstorm all of your name ideas and something will eventually feel right. Your name should be distinctive, authentic and memorable. You want to give a good first impression as well as people remembering your business. It should reflect your brand and capture your spirit. And don’t forget to check if your business name already exists. If it doesn’t, it’s time to trademark your chosen name.

6. Register your business

Give yourself a massive pat on the back at this point. Well done, you’re so close to making this vision a reality! Once you’ve found the perfect business name, it’s time to make it legal. This will protect your brand if you face any legal action or debt (hopefully it never comes to this). It is entirely legal to run your buisness without registering it though and many people do. However, this is not advisable. It’s important to register it for peace of mind and to cover your own back. Do things the right way so you’re prepared for anything that comes your way.

7. Apply for licenses and permits

It’s now time for all the legal stuff (boring we know, but important). Make sure you apply for all the necessary licenses and permits you need to start your business. You will need to do research on your specific business as they can vary for every type. The fees for these will also depend on what type of business you have.

8. Open a bank account

The exciting part – you’re about to start earning some serious money! You should open up a business bank account and keep all funds separate from any personal finances. A business bank account helps you stay legally compliant and protected. It also provides many benefits to your business, such as protection, professionalism, preparedness and purchasing power. Make sure you find a bank account with low fees and excellent benefits. You can get advice from a financial advisor if you need it.

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We are always reading and hearing how important having a balanced diet is for your health. But many people lack the understanding or knowledge or what a balanced diet actually consists of. It’s important that we educate ourselves on the foods we need to eat to ensure good nutrition and health. It’s no secret that a healthy balanced diet can also prevent many deadly diseases, such as being obesity, high blood pressure, type 2 diabetes, heart diseases, stroke, osteoporosis, specific cancers and much more. So why aren’t people taking the food their consuming more seriously? we have all the information we need to realise it’s essential to living a happy and healthy life. It’s crucial that we take care of what we put into our bodies, not just for our phsycial health but our mental health too.

What does a balanced diet consist off?

There are 7 things you need to consume weekly for a balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water. Here are just a few examples of some of the foods/drinks you can eat to ensure you’re getting them all…

⦁ Carbs: bread, pasta, potatoes, milk

⦁ Protein:

Meats = beef, chicken, lamb, pork, turkey,
Seafood = fish, crab, lobster, mussels, oysters, scallops, prawns
Dairy products = milk, yoghurt, cheese

⦁ Healthy fats: avocados, dark chocolate, nuts, chia seeds, nuts, whole eggs

⦁ Fibre: whole wheat pasta, bread & cereals, fruits (berries, melons, oranges), vegetables (broccoli, carrots, sweetcorn), nuts, seeds, beans, peas

⦁ Vitamins: (you’ll need A, B, C, D, E, and K)

⦁ Minerals:

Calcium = milk, cheese or any dairy product
Potassium = bananas, oranges, apricots, raisins, and dates, cooked broccoli, potatoes, cucumbers, mushrooms, cooked spinach
Iron = raw spinach, beans, tofu, lentils, cashews, fortified breakfast cereals

⦁ Water: say no more

What benefits does a balanced diet give? (physical and mental)

1. Improved moods

Have you ever been hangry before? when you’re so hungry that you actually become angry and irritable. Typically in this situation, you want food fast and your food choice probably won’t be the best for you nutritionally. You’ll probably end up grabbing a big bag of crisps, rushing to McDonald’s (we’ve all done it) or turning to any other unhealthy food option. Eating too much junk food will starve your body of the nutrients that it needs to function and will decrease your energy significantly. Studies show that getting the right nutrients can lead to improved moods. And we all know how much a good mood can impact our day. In fact, it’s even been proven that the right nutrition triggers the same pleasure centre that addictive drugs do. Crazy, right?

2. Improved ability to focus

Getting the right nutrients through a balanced diet is proven to help your brains ability to focus, retain information and help your memory. This happens because the nutrients activate enzymes that stimulate the flow of oxygen and blood to the brain. So surely that means better performance at school, in your job or any other activity that requires brainpower? If that doesn’t want to make you eat good, I don’t know what will.

3. Energy for daily tasks or exercise

We all know that our energy comes from the foods we eat. Therefore, if we’re getting everything we need, we’ll have enough energy to last throughout the day. Carbohydrates, proteins and fats will provide you with your main source of energy. It’s important that you’re getting enough energy to keep yourself re-energized and active (mentally and physically). There’s one thing for sure, if you don’t have enough energy, you won’t be achieving much. Sufficient energy will aid growth, development and even success.

4. Maintained healthy body weight

A balanced diet will help you maintain a healthy body weight because you won’t be eating too much of the same unhealthy foods. Getting the right nutrients will help digestion and metabolism too. But don’t forget the importance of regular exercise accompained with your balanced diet!

5. Can fight off diseases easier whilst and also make you significantly less likely to catch them in the first place

If your body is fulled properly with a balanced diet, you will become stronger. Healthy foods will boost your immune system significantly. So you’ll be ready to fight any nasty infections and viruses. Having a healthy diet will also help prevent you from catching any deadly diseases in the first place. As previously mentioned, a bad diet can make you more suspectable to diseases such as obesity, heart disease, strokes, type 2 diabetes and so many more. You can prevent them through a balanced diet because the healthy nutrients boost “good” cholesterol and decrease unhealthy triglycerides. Which directly impacts the risk of diseases. Look after yourself and your wellbeing! Sometimes it’s easy to forget about what you’re putting in your body. But it’s vital to look after yourself, you’ll thank yourself further down the line.

6. Better sleep

Because who doesn’t love a full night sleep? We all know the endless benefits that a full night sleep can give us. Such as improved attention span, reduced stress levels, the ability to take in information and retain it, making memories and so much more. Many studies have been made linking the correlation between sleep and health. These studies show that people with a bad, unbalanced diet have more trouble sleeping at night than those with a healthy balanced diet. It’s proven that diet choice has a direct impact on your sleep, so be vigilant about what you’re putting into your body.

7. Brain power

The healthier the foods are that you choose to fuel your body with, the better functioning your brain will be. And that’s a fact! Let’s look at an example to put things into perspective. Think of one of the most expensive cars you can buy… a Lamborghini Veneno? This car will only function best on premium fuel. Think about this when it comes to the food you’re putting in your body too. The more nutritious and healthy foods (premium fuel) our body is receiving, the better we will perform. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protect it. So you can use your brainpower more efficiently.

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