Athlete, writer, Psychology Master’s student. I’m passionate about helping people to be happier and healthier.

Your body needs a detox. Here’s a guide on how to do it.

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Photo by André Noboa on Unsplash

Detoxing is like a spring cleaning; it removes all the unwanted substances from your body. These include heavy metals picked up from our environment, various toxins, and metabolic waste.

Although we have built-in detoxification mechanisms such as the liver and kidneys, the amount of toxic substances we are exposed to now is a lot higher than when these processes evolved.

Back when we were living on the savanna or in the jungles we weren’t exposed to pollution, pesticides, or heavy metals. Toxins can be found everywhere, from non-stick cookware to the fire retardants put in mattresses.

Signs your body needs a detox

Do you experience any of the following? …

And it only involves two minutes of exercising

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Photo by Savvas Stavrinos on Pexels

There has long been a dispute about the best way to lose fat. Some people advocate for running or cycling for hours at a time. Others do Crossfit or F45 training. Some people do high-intensity interval training (HIIT). And others just lift weights.

But a recent meta-analysis has found the most effective exercise for fat loss, and it only involves 2 minutes of exercising.

The study

Seventy-five studies were analyzed that compared sprinting, HIIT, and/or continuous cardio.

The study found that sprint interval training (SIT) leads to almost 40% more fat loss than HIIT training, despite exercising for 60% less time. The sprints are also 85.64% shorter than HIIT sprints. Compared to continuous cardio exercise, sprinting led to 91.8% …

The importance of an evening routine and how to implement one.

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Photo by brenoanp on Pexels

Morning routines are everywhere. The morning routines of writers. The morning routines of famous people. The healthiest morning routines. I love morning routines. Benjamin Hardy’s 8 Things Every Person Should Do Before 8 A.M. changed my life. I developed my own morning routine around the concepts that Hardy outlined in his article. I started implementing meditation, journalling, exercise, and reading uplifting content to my mornings, and the results were incredible.

There is so much power in routine. But routines aren’t limited to the morning. Not long after starting a morning routine, I created an evening routine. This routine prepares both my mind and body for sleep. The routine signals that it is time to relax, unwind, and get some sleep. The morning routine acts as a powering up sequence, and the evening routine acts as a winding down sequence. While routines are highly personal and there are myriad practices you can include in your routine to make it meaningful and helpful to you, here are the top 5 things I have found most beneficial to include in an evening routine. …

How to ensure you have an endless amount of ideas.

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Photo by Vlada Karpovich on Pexels

Generating writing ideas every single day can be tough. The successful writers always say that you have to write consistently if you want to succeed as a writer, but how are you supposed to come up with so many ideas? What happens when you experience writer’s block? What do you do then?

You need a method that can support you in this endeavour — a way to consistently and easily come up with new ideas. And for me, that’s the epigraph journal.

The epigraph journal

I read about this in a Medium article back in May and took up the practice right away. Now, I don’t know how I ever lived without it. …

A blueprint for the tough days.

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Photo by Yogendra Singh on Pexels

We all experience nights of poor sleep — whether due to a packed schedule, young children, stress, or a snoring partner. These bad nights are inevitable, but if we support our body, we can mitigate some of the effects of a lack of sleep, as well as setting ourselves up for a better sleep the following night. Here are 7 practices you can incorporate into your day the next time you have a bad night’s sleep.

1. Stay hydrated

Hydration is important any time, but it’s especially important after a night of bad sleep if you want to support your body. Make an extra effort to drink more water today, and if possible, include either trace mineral drops or add some pink Himalayan or Celtic sea salt to the water for added minerals to assist with hydration. …

A minimum effective dose of exercise for a healthy day.

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Photo by Li Sun on Pexels

Exercising in the morning is hard, especially when you have to be at work before 8am. Despite knowing how important exercise is, most of the time it’s just not practical. It’s a hard habit to stick to. But it’s worth it.

Morning exercise is an effective way to reset your circadian rhythm for better quality sleep the following night. Nick Littlehales, author of Sleep and professional sports sleep coach, explains that a good sleep starts as soon as we wake up — in the first 90 minutes of our day. And a big component of this is exercise.

Aubrey Marcus, author of Own The Day, Own Your Life, advocates for exercising within the first 20 minutes of waking…

The daily practices of the Stoics for a life lived well.

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Photo by Simon Migaj on Pexels

The Stoic life centred around habits and routines — practices in which they engaged daily, from their waking moments until going to sleep, that provided the structure necessary for a day lived well. These practices can provide a blueprint for us, to help us to lead good and happy lives. This article outlines these practices, and how you can structure your day like a Stoic thousands of years later.

“Assemble your life… action by action. And be satisfied if each one achieves its goal… No one can keep that from happening…Action by action.” — Marcus Aurelius


Wake up early

“The day has already begun to lessen. It has shrunk considerably, but yet will still allow a goodly space of time if one rises, so to speak, with the day itself. We are more industrious, and we are better men if we anticipate the day and welcome the dawn.” …

Identify the tiny habit that’s holding you back.

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Photo by Jack Sparrow on Pexels

“What some call health, if purchased by perpetual anxiety about diet, isn’t much better than tedious disease.” — George D. Prentice, Eighteenth century writer and poet

In this quote, George D. Prentice is alluding to the constant anxiety we feel when trying to discern what a healthy diet actually is, and this anxiety is just as bad as ill-health itself.

Eating healthy doesn’t have to be complicated. I talk about it all the time. We’re constantly bombarded with conflicting information, and there are so many different diets out there that claim to be the best. …

And the 5 reasons why you should.

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Usain Bolt — Photo by Wikimedia Commons

Usain Bolt is the fastest man in the world, while also being taller and heavier than the traditional sprinter. He’s 6'5" and about 94kg, or 207lbs. He is strong, muscular, and explosive.

Usain puts his success down to his consistency. He finished second in both the 100m and 200m Jamaican Olympic trials in 2012. It was at that point that he decided to take sprinting seriously and to work hard every single day.

The routine

Bodyweight exercises


Bunny hops 5x20

Box jumps 4x8

Bounds 3x10


Hanging leg raises 3x10

Lying leg raises 3x30

Reverse crunches 3x30


Side-lying arm sweeps

Side-plank clams 3x30

Cable knee drives…

And it has nothing to do with the cost.

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Photo by Christin Hume on Unsplash

I love having my own copies of books. I highlight them, I write in them, I come back to them regularly. I also love the look of a full bookshelf and one day want to have my own library.

But recently I have realized that sometimes it’s better to read a library book — one that you can’t highlight or write in, and one that you have to return in 30 days or less.

1. Library books help you discern what is most important

Reading a library book rather than having your own copy means you won’t be able to come back to the book whenever you want. You must pay close attention to what you read and make sure you capture the important parts to go back to later once the book has been returned. …

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