Self Care Ideas For Self Care Sunday
Contrary to popular belief and despite what you may see on Instagram, self care isn’t just photo-worthy baths and face masks. Although, if you love a good bubble bath, you do you. The truth is, when it comes to self care there is no ‘one-size-fits-all’.
For a term that’s thrown around a lot, you may be thinking what is self care exactly? Well, by definition, it’s the practice of taking care of ourselves, physically, mentally and emotionally. It comes in many different forms, but includes anything that will help us to relax and recuperate, so that we can feel our best.
We believe there’s nothing more important than taking care of number one and although our lives can become overrun with work and day-to-day commitments, that doesn’t mean we should neglect a bit of ‘me time’.
@britmanuela wears our Reform Seamless Leggings and Sports Bra in Sage Green.
If you’re asking us, Sundays are all for self care. It’s the one day of the week you can use to recharge your batteries, ready for the week ahead.
So, to help you unwind, we’ve collated our top self care tips with everything from meditation to hydration for the perfect Self Care Sunday.
1. SPEND TIME OUTSIDE
Spending time outside can do wonders for the mind, body and soul. Whether that be a stroll through the park, a weekend hike or catching some rays at the beach, being surrounded by nature can offer calming effects. This is because being outdoors is said to give your brain a break from being overstimulated.
So, if you’re feeling drained from those back-to-back meetings or simply need a break from being stuck inside, pop on your favourite playlist and head out for a midday walk.
2. KEEP MOVING
Now we’re not saying you need to do a high-intensity workout every day, but getting in at least 30 minutes of aerobic exercise is just as good for your mental health as it is your physical health.
This could be a half hour swim, a light stroll during your lunch break or, if you fancy, a fast-paced spin session. We get that the gym might not be for everyone and if you’re sitting there thinking, ‘I’m one of those people’, discover our 8 best alternative workouts.
3. KEEP HYDRATED
Not all self care ideas are quite so fitness-intensive. In fact, they can be as simple as getting enough H2O. From regulating body temperature to helping your brain function, drinking plenty of water is essential for your health.
Bottoms up, ladies!
4. PRACTICE MEDITATION
It’s a well-known fact that meditation can reduce anxiety and stress, but did you know it can reduce blood pressure, improve sleep and increase your attention span? It’s like they say, you learn something new every day.
And the best part is, it doesn’t require heaps of time or expertise, it can be done wherever, whenever to suit you. It’s the perfect excuse to get comfy and take 5.
Check out our beginner's guide to meditation here.
5. COOK YOUR FAVOURITE MEAL
Just like water is important, food is too.
If you’re wondering how to spend your Self Care Sunday, why not cook your all time favourite breakfast, lunch or dinner (or all 3!)? Forget about the calories, protein intake and meal prep for the day and just eat the things you love. Besides, when it comes to your diet, balance is key.
Pizza anyone?
6. READ A BOOK
To practise self care properly, you really need to take some time away from your screen. Yes, we know, the thought of setting your phone aside may send you into panic mode, but all that blue light just isn’t good for anyone, and making yourself a priority is essential.
It’s finally time to pull out that book you’ve been meaning to read for far too long and allow yourself to get lost in the words. Better yet, light a candle, make yourself a cuppa and prop yourself up with some pillows and a blanket for the ultimate comfy-cosy rest day.
7. DON’T BE AFRAID TO SAY NO TO PLANS
We don’t need to tell you how important spending time with loved ones is, but equally, if you feel like you need some alone time, don’t beat yourself up for taking a rain check. Your besties will understand.
More often than not, our expectations of ourselves are unrealistic, so it’s unlikely that you’ll actually be able to do all the things you initially had planned and that’s okay. Your wellbeing is more important than your to-do list.
8. MAKE A GRATITUDE LIST
Granted, we all have days where we don’t feel our best, but we all have something to be grateful for. A home, a job, two legs, family - the list goes on.
Focusing on what you’re grateful for can help put things into perspective and alleviate some of the stresses you may be dealing with. Make a list of 3 or 5 things you’re grateful for, the more specific you can be the better.
9. DETOX FROM TECHNOLOGY
Sometimes it can seem near impossible to escape work, especially with our phones glued to our hands 24/7. And if it’s not work emails taking over our lives, it’s social media.
It’s safe to say, we’ve all spent a scary amount of time scrolling Instagram or TikTok, but setting some boundaries can really help create more downtime. You can do this either by turning off notifications or setting a time limit for certain apps in your phone’s settings.
Not only that, but don’t put pressure on yourself to reply to messages straight away. Do everything in your own time, it can wait.
10. PAMPER YOURSELF
Okay, just because we said self care isn’t all about pamper sessions, doesn’t mean it’s not a good idea. Besides, who doesn’t love a bubble bath, face masks and body butter?
For an extra indulgent Self Care Sunday, take pampering to a whole new level with some essential oils and aromas. Because you deserve a little TLC.
When you get out, lather your skin in moisturiser, spritz a refreshing body spray and we’re certain you’ll feel like you’re floating on cloud nine in no time.
There are plenty of other self care ideas to help you unwind and nurture your wellbeing, a good night’s sleep being one of them. Read how you can improve your sleep here.
Whatever self care looks like to you, remember to treat yourself with kindness. After all, you deserve nothing less.
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.