10 Reasons to Opt for Home Workouts

 In recent years, home workouts have gained immense popularity and become a preferred choice for fitness enthusiasts worldwide. With advancements in technology and the availability of online fitness resources, exercising at home has become more convenient and effective than ever before. In this blog post, we'll explore 10 compelling reasons why you should consider opting for home workouts and discover the numerous benefits they offer.

1. Convenience at Your Fingertips:

One of the most significant advantages of home workouts is the unparalleled convenience they provide. No more rushing to the gym or adhering to specific class schedules. With home workouts, you have the freedom to exercise whenever you want, fitting seamlessly into your daily routine.

2. Time-Saving Solution:

In our busy lives, time is a precious resource. Home workouts eliminate the need for commuting to the gym, saving valuable minutes or even hours. By cutting out travel time, you can dedicate more time to exercising, achieving your fitness goals efficiently.

3. Privacy and Comfort:

Exercising at home offers the utmost privacy and comfort. You can work out without feeling self-conscious, wear whatever you like, and create a space that caters to your preferences. This sense of privacy encourages you to focus solely on your workout, enhancing your overall experience.

4. Cost-Effective Alternative:

Gym memberships and fitness classes can be expensive. By choosing home workouts, you can significantly cut down on costs. There's no need for pricey memberships or class fees. Instead, you can invest in a few essential exercise equipment or rely on bodyweight exercises, saving money in the long run.

I really recommend in investing in a treadmill for home as you could do a 10 minute sprint on there before lunch. It really is time saving and will be much cheaper than a gym membership in the long run!

5. Customizable to Your Needs:

Home workouts provide the flexibility to tailor your fitness routine according to your specific needs and goals. You can choose workouts that align with your fitness level, target specific muscle groups, or focus on particular areas of improvement. This customization ensures a personalized and effective workout experience.

6. Family and Community Involvement:

Exercising at home opens up opportunities for family and community involvement. You can include your loved ones in your workouts, making it a fun and bonding experience. Additionally, online fitness communities and social media platforms provide avenues for connecting with like-minded individuals, sharing goals, and finding support.

7. Variety of Workout Options:

The range of workout options available for home fitness is astounding. From high-intensity interval training (HIIT) to yoga, dance workouts to strength training, there's something for everyone. With online platforms, apps, and video tutorials, you can explore various workouts and diversify your fitness routine.

I really like YouTube videos such as "Pamela Reif" who does fun dance and cardio workouts. I also like yoga from "Boho beautiful" and "Yoga with Adriene".

Buy yourself some at home dumbells and a booty band and you can do almost any workout your heart desires!

8. Weather-Proof Exercise:

Weather conditions can often hinder outdoor workouts or gym visits. With home workouts, you no longer have to worry about rain, snow, extreme heat, or any other weather-related obstacles. You can exercise comfortably indoors, regardless of the weather outside, ensuring consistent progress towards your fitness goals.

9. Increased Focus and Distraction-Free Environment:

In a gym or fitness class, distractions can sometimes hamper your concentration. At home, you have control over your environment, minimizing interruptions and creating a dedicated space solely for exercising. This allows for increased focus, leading to better form, enhanced performance, and improved results.

10. Long-Term Sustainability:

Home workouts offer a sustainable long-term fitness solution. They remove barriers such as time constraints, travel, and expenses, making it easier to maintain a consistent exercise routine. By integrating home workouts into your lifestyle, you can establish healthy habits that promote long-term fitness and well-being.

Embracing home workouts can be a game-changer in your fitness journey. The convenience, flexibility, cost-effectiveness, and myriad of benefits make it a compelling choice. Whether you're a beginner or a seasoned fitness enthusiast, consider incorporating home workouts into your routine

Lots of love,

Alice x

Overcoming Limiting Beliefs About Money: Unlocking Financial Freedom

Money has a profound impact on our lives, shaping our opportunities, security, and overall well-being. However, many individuals struggle with limiting beliefs about money that hinder their financial success. These self-imposed barriers prevent people from realizing their full financial potential and enjoying the abundance that is within reach. Most peoples beliefs about money comes from what their parents believed about money. This generational thinking is probably holding you back. In this article, we will explore common limiting beliefs about money and discuss strategies to overcome them.

1. "Money is the root of all evil": One prevalent belief is that money is inherently bad or corrupting. This mindset often stems from societal narratives or personal experiences. However, it is essential to recognize that money itself is neutral; it is the way people choose to use or pursue it that determines its impact. By embracing a positive view of money, one can focus on utilizing wealth for personal growth, philanthropy, and creating positive change in the world.

2. "I am not deserving of wealth": Self-worth plays a significant role in financial success. Many individuals believe that they do not deserve to be wealthy or prosperous, which subconsciously sabotages their efforts. It is crucial to challenge this belief and recognize that everyone has the potential to achieve financial abundance. Developing self-confidence, setting clear goals, and learning from successful individuals can help shift this mindset and foster a deserving attitude.

3. "Money is scarce, and there is never enough": The scarcity mindset often leads to fear, anxiety, and a constant sense of lack. Believing that money is scarce limits one's ability to attract wealth and opportunities. Instead, embracing an abundance mentality encourages individuals to focus on creating value, seeking opportunities, and developing a positive relationship with money. Recognize that there is enough wealth to go around, and by adopting an abundance mindset, you can attract financial abundance into your life.

4. "I'm not good with money": Many people struggle with financial literacy and feel inadequate when it comes to managing their finances. However, financial literacy is a skill that can be learned and improved upon. Seek out resources, attend workshops, or work with a financial advisor to enhance your understanding of personal finance. By acquiring knowledge and taking control of your financial situation, you can dispel the belief that you are not good with money.

5. "Money will solve all my problems": Believing that money alone is the solution to all your problems can lead to disappointment and a perpetual pursuit of wealth. While money can provide security and open doors, it is essential to recognize that true happiness and fulfillment stem from a holistic approach to life. Cultivate healthy relationships, prioritize personal growth, and pursue passions that bring you joy. By integrating these aspects into your life, you can find balance and redefine what true wealth means to you.

Conclusion: Overcoming limiting beliefs about money is a crucial step towards financial freedom. By challenging negative mindsets and embracing empowering beliefs, you can unlock your full potential to create wealth and abundance in your life. Remember that financial success is not just about money; it is also about cultivating a positive relationship with wealth and using it to create a meaningful and fulfilling life.

Announcement

As a Chartered Accountant and a girl with a strong history in Mathematics and finance, I have begun to become incredibly interested in Personal finance. At first this started with wondering how I can improve my financial situation and has now extended in to wanting to empower people with the tools to make the most of their moeny, no matter how much they earn. I believe everyone can save and invest to build a rich future and we do not always need to make huge sacrifices. It is not necessary to go without your favourite cup of coffee every morning. If that is what brings you joy, you should definitely continue to do it! After all we do live once. What is important is how we spend our money and ensuring that we are spending it on things that fulfil us. This is where budgeting comes in to the picture!

 

I now have an Etsy store selling planners and my favourite is my yearly budget planner.
So welcome to Go With Growth! My Etsy store and soon to be YouTube channel. Watch this space!

10 Anti-Inflammatory foods you SHOULD be eating

What is inflammation?

Almost every disease in the body is caused by some sort of inflammation. Inflammation can be caused by eating processed foods and its why those with obesity are at a much greater risk of diseases such as diabetes, heart disease and cancer. Inflammation can also be caused by other factors such as stress and pollution. Specific inflammation can lead to pains, headaches and arthritis. Including the following anti-inflammatory foods in your diet will therefore reduce the risk of health complications and help you live a healthier and happier life!

Here are my favourite 10 anti-inflammatory foods and I have included top tips for each food, on how to incorporate them into your diet.

1. Cinnamon 

Cinnamon has been used for centuries as an anti inflammatory and studies have demonstrated that it can improve symptoms of a wide variety of inflammatory disorders such as gastric inflammation and arthritis. With arthritis, not only does Cinnamon reduce specific inflammation, it also boosts blood circulation in the body which reduces the pain. 

Top tip: Try sprinkling it on some cooked apples in the morning, or in your porridge. I also like to add it to curries or middle eastern inspired dishes. 

2. Turmeric

Turmeric is anti-inflammatory due to its high content of curcumin, a powerful anti-inflammatory nutrient. Actually, in Spanish, turmeric is ‘curcuma’ which is alike to its powerful compound curcumin. It may be hard to reap the benefits of turmeric by a little sprinkle in your curry but it definitely is better than nothing. Some people, including myself, take turmeric tablets like these.

Top tip: As said above, I like to take turmeric pills. Alternatively, you could buy fresh turmeric and grate it into smoothies or stews. If you only have the powdered version, that’s also ok! Load your curries up with this extremely healthy spice.

3. Ginger

Gingerol, shogaol, and paradol, which are the active constituents in ginger, are what make this spicy root so anti-inflammatory. Studies have shown that ginger inhibits the production of the pro-inflammatory cytokines that make inflammation happen more frequently in the body. 

Top tip: grate some into water in the morning (maybe add some lemon to offset the strong taste). Ginger teas are also great. I like to add ginger when I make sauces for my stir-fries: lemon, ginger and soya sauce boosts the flavour and the nutritional content.

4. Berries

Berries are full of antioxidants so it would be right to assume that they are also very anti-inflammatory. I love berries because 1. They are tasty but 2. They are a great natural source of energy and keep blood sugars stable. They are also thought to be one of the best ‘anti-ageing’ foods out there.

Top tip: frozen berries are cheaper and take only 30 mins to defrost in a bowl of water. You could buy a range of berries such as blueberries,s raspberries, strawberries and blackberries, and load up your breakfast with them every morning, as it is better to eat them in the morning. Also, eating a range of foods is better for your gut health - see post here).

5. Fatty Fish

As well as been an excellent source of omega 3 (read about the importance of Omega 3 in my post here), fatty fish such as salmon, sardines, anchovies contain anti inflammatory properties.

Top tip: Smoked salmon pasta is one of my favourites. I like to mix some courgette and plant-based cream with some gluten-free pasta and salmon for an extremely tasty meal.

Warning: I personally don’t buy farmed salmon as they contain high levels of contaminants and the dyes used are to make the malnourished fish look more ‘natural’. I stay away from Scottish salmon and opt for Wild Alaskan or Wild Norwegian salmon instead.

6. Avocados

Avocados are also a great source of monounsaturated fats including oleic acids which appear to have some anti inflammatory properties. A small proportion of the avocado is omega-3, a type of polyunsaturated fat with strong anti-inflammatory properties.

Top tip: Avocado on toast is always a classic but I also love to have guacamole as a dip. You could also try creating a Mexican bowl with beans, brown rice, peppers, onions and some sliced avocado. Avocado oil is also a great shout and its what I use for cooking on a high heat due to its high smoke point. 

7. Peppers

Many people don’t know that ½ of a red bell pepper contains 100% of your daily amount of vitamin C. They are packed with antioxidants such as quercetin, which showed to reduce a marker of an inflammatory disease called sarcoidosis. If we look at chilli peppers, they contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier ageing.

Top tip: Chop up peppers into strips or cubes and add them into any meal: curries, stews, chillies, stir-fries. They are even better raw so add them to salads or use them to dip into guacamole for a double whammy.

8. Mushrooms

Mushrooms contain phenols and other antioxidants that provide anti-inflammatory protection. A type of mushroom called ‘lions mane’ is great for reducing inflammation caused by obesity-related illnesses.

Top tip: Mushrooms can be used in a variety of dishes: risottos, stir fries, curries etc but you can also buy tablets. I particularly like this Mushroom Complex supplement which has Chaga, Cordyceps, Shiitake, Reishi, Lions Mae and Maitake with zero additives and is 100% vegan.

9. Grapes

In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers. Unfortunately, I'm not sure we could count wine in this as alcohol is definitely inflammatory.

Top tip: Try freezing grapes and eating them – they taste so delicious, especially on a hot day! 

10. Extra virgin olive oil 

Studies show that this amazing source of monounsaturated fats also reduces risk of heart disease, brain banker amongst other serious health conditions; A study into the Mediterranean diet showed that inflammatory markers were significantly decreased in those who consumed 50ml of olive oil daily. It just so happens that olive oil is a great source of healthy fats too.

Top tip: If you don’t want to do a shot of olive oil every morning like some of those in Spain and Greece, try pouring it on sourdough toast or bread as a snack with a pinch of high-quality salt. I wouldn’t recommend frying with olive oil as it releases toxins at high heat, as explained in my previous post.

Bonus: Dark Chocolate / Cocoa

The pure form of chocolate is packed with antioxidants and flavonols which are responsible for the anti-inflammatory effects. Note that cows milk is inflammatory so milk chocolate isn’t really going to cut it. Chocolate with >70 cocoa is what we should be aiming for. Top tip: buy cocoa powder and include in your porridge or granola for a chocolatey flavour and a health boost.

 

Inflammatory foods

In addition to filling your diet with nutritious anti-inflammatory ingredients, its important to reduce consumption of foods that can promote inflammation. This includes processed foods like fast food, frozen meals, fried foods, sodas and fizzy drinks, processed meats and hydrogenated oils. Refined carbohydrates have also been linked to increased inflammation: these are items such as white bread, pasta, white rice and crackers.

I hope this post helped you in some way. Whether you incorporate the mushroom complex or turmeric tablets into your life; or simply a couple of new fruits and veggies into your diet, it will make a difference! I hope to continue to provide information to help you live your healthiest, most fulfilling life!

Disclaimer: This post may contain affiliate links. This means that any purchase you make from the links - I will get a very small commission. This does NOT result in any additional cost to you, and the affiliate money earnt will go back into creating the best content. Thanks for your support!

MUST HAVE store cupboard essentials to make healthy, delicious and cheap meals

We’ve all been there – we see a healthy recipe online and think ‘I would love to make that but I just don’t have half of these ingredients and I don’t want to buy these things just for one meal’. Well usually, many healthy recipes, especially vegan recipes, use the same ingredients time and time again. I’ve learnt that buying some staples at the start will really help you live a healthier life, and save money in the long run. There will be an investment at the start but it will be an investment in your health and all you will have to just will be fruits and veggies. In the end you will make healthier, tastier and cheaper meals. 

I also wanted to tell you about iHerb because it's free and it's an amazing place to get all your health goodies, including cleaning products and beauty products too! If you want cheap health products and cupboard staples, shipped right to your door, this is a great place to go! I recently got my beloved Biore cleanser from there as you can't buy it here in Spain. It's particularly good if you these kind of things are not so accessible to you. It is great for ex-pats because they deliver to over 150 countries, so you can get your favourite products from home, delivered to the country which you live in! And it's not expensive - cheaper than Amazon or getting it shipped from a different countries website etc.

Seeds

• Flaxseed (Linseed) – link here
• Chia seeds – link here
• Sesame seeds – link here
• Sunflower seeds – link here
• Pumpkin seeds – link here

Spices

• Garam Masala (or a good curry powder) – link here & here
• Cumin – link here
• Coriander – link here
• Chilli powder – link here
• Cinnamon – link here
• Turmeric – link here

Oils

• Olive oil – link here
• Coconut oil – link here
• Rapeseed oil (link here) or any other healthy oil for frying (see my article here on which are the healthiest oils and which arebetter for frying) – link here to products if you can’t be bothered to read the article

Baking/sweeter things

• Maple Syrup – link here
• Agave Nectar – link here (or sometimes I just use honey)
• Coconut sugar– link here (sometimes I just organic brown cane sugar)
• Dates – Medjool are my favourite but are more expensive and harder to find - link here
• Raisins/Sultanas – link here (I used to eat them in little boxes which remind me of when I was younger)
• Cocoa powder – link here
• Cocoa nibs – link here

A less processed flour. Options:

1. Oat flour – link here 
2. Coconut flour - link here
3. Brown rice flour - link here
4. Almond flour - link here

Dried legumes and grains

• Black beans – link here
• Chickpeas – link here
• Quinoa – link here
• Brown pasta or maybe brown rice pasta – link here
• Brown rice 
• Cous Cous – link here
• Rice noodles - theyr're quite easy to get but if you want something like Kelp noodles, you can get them from iHerb – link here

Nuts and nut butters

• Walnuts – link here
• Almonds – link here
• Cashews – link here
• Pecans – link here
• Peanut butter – link here
• Almond butter – link here
• Tahini – link here

Miscellaneous

• Chopped tomatoes (I prefer to buy these in a carton rather than in a tin as they taste better) – link here
• Tomato paste – link here– link here
• Apple cider vinegar – link here
• Balsamic vinegar – link here
• Soy sauce / Tamari – link here & here
• Canned coconut milk – link here
• Plant based cream (oat cream etc)
• Vegetable stock cubes (preferably organic and low in salt is better!) – link here
• Nutritional yeast – link here

This is great for a parmesan or cheese alternative. You would sprinkle it over food where you would normally sprinkle cheese. It is much lower in calories and is enriched with B12 vitamins, something which most of us don’t get enough of.

Fresher things to buy as and when

• Plant-based milk – e.g coconut milk, almond milk, oat milk etc
• Coconut yoghurt
• Olives
• Hummus
• Guacamole
• Miso pastes

If you’re serious about changing your diet to improve your mental health, or for whatever other reason, I think it’s essential to invest in a well-stocked cupboard, like the above.

 

As always, thanks for reading, lots of love and have a great week!

 

Alice

HOW to eat in season in Summer and WHY it is important

Summer is here!! With summer, brings sunshine, beaches and fun but also really tasty food! When we go on holiday, it can be easy to forget about our health, but eating seasonal foods could help boost our health.You can still binge on your favourite icecreams on the beach and eat nice dinners in the evening, but also incorporate some seasonal fruits and veggies to make sure your body is still functioning optimally.  It is so important to eat in season, for your health and for the environment, so read on to find out why! I will also tell you which foods are in season during the summer so you can mix and match and try out new foods. Overall it will be better for the environment, healthier and better for your bank balance!

Why is eating in season so important?

1. The food tastes better - In-season produce is fresher and tastes better, sweeter and perfectly ripe. 
2. Cheaper - when producing fruits and veg, more can be produced so the cost of produce will go down.
3. Fresher with higher nutritional value - Fruits and veggies stored for longer periods have a reduction in phyto-nutrient content
4. Avoid overseas contaminates - When you order berries in winter, the food is being transported a long way. So maybe your food is coming from a 
5. Support your body natural nutritional needs - It's really cool because seasonal produce helps us get the vitamins we need the most in that period. For example, winter vegetables contain vitamin C which is important for supporting the immune system to help against the flu etc. In Summer, stone fruits provide us with extra beta-carotenes that help protect us against sun damage and the sweetness gives us more energy for the hot weather
6. More environmentally friendly - Eating in season supports local produce which means less transportation, refrigeration, etc. 

 

What should I eat during summer? And what are their health benefits?

Berries, such as blueberries, raspberries, blackberries and strawberries, are super high in antioxidants and fibre. Many berries have proven benefits for heart health as they lower blood pressure and cholesterol.

How can I incorporate? I like to various berries and put them together to make a berry salad. Then it is easy to simply scoop out every morning on a place on top of your breakfast oats or cereal or to have before your toast. Note that because berries digest very quickly, you should eat them first thing in the morning, or before a meal.

Peaches – they are rich in many vitamins, minerals and beneficial plant compounds. A peach has 10% of your daily amount of vitamin A and 17% of vitamin C.

How can I incorporate? Peaches are a great snack but can be messy to put in your bag. So heating some peach with some maple syrup or honey could be a nice topping on porridge or overnight oats.

Cherries – Cherries are a good source of fibre, vitamins and minerals, including potassium, calcium, vitamin A and folic acid. Please note that cherries contain melatonin, which is the chemical that helps you sleep. So, I would recommend eating them only in the evening or at a time where you can relax.

How can I incorporate? You could eat cherries as an evening snack or make a cherry pie to have after dinner.

Mangoes are full of Vitamin C which helps protect the immune system; something which we want to be strong right now! Plus, mangoes are just so yummy!

How can I incorporate? Mango taste delicious in salads or poke bowls. Alternatively, you could pop them in your oats in the morning.

Lemons are a great source of vitamin C, fibre and various beneficial plant compounds. There is evidence that they help support heart health, weight control and is good for digestive health. Lemons and limes may also prevent kidney stones because they are high in citric acid by raising levels of citrate and binding stone-forming minerals in the urine.

How can I incorporate? As cliché as it sounds, putting lemon in your water on a morning, or throughout the day, can be a great way to incorporate lemon. Or, you could squeeze it on your salad, or bake salmon in the oven with slices of lemon on top for extra flavour.

Limes are also high in vitamin C and antioxidants. Limes are great for improving immunity, aiding iron absorption and promoting health skin. One study in people following a vegetarian diet found that drinking a glass of lemonade alongside a plant based meal, increased iron absorption by up to 70%!!

How can I incorporate? I love to make Mexican dishes and have a squeeze of lime. Alternatively, my Sri Lankan curry includes the juice of a lime. The tanginess of the lime compliments the sweet and spicy in the dish.

Honeydew melon contains multiple nutrients that are vital for bone health, including folate, vitamin K and magnesium. Melon is rich in electrolytes and water so is great to stay hydrated in the summer.

How can I incorporate? Honeydew melon is great as a snack, especially if on the go. Or having a picnic outside in the sun. It is very hydrating.

Watermelon has vitamin A, C potassium, magnesium and vitamins B1, B5 and B6. Lycopene, a plant compound found in Watermelon, have been studied for their anti-cancer effects.

How can I incorporate? You could eat slices of watermelon or if you prefer, drink watermelon juice!

Apples We all know the saying “an apple a day, keeps the doctor away’’ That saying is really old but rings so true with me. Investing in your health now, will help you in the future. Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fibre found in apples.

How can I incorporate? A great snack by itself, or you could top it on your oats. I personally prefer heating apple and sprinkling it with cinnamon.

Bananas are rich in potassium, as everyone knows, but they actually have a higher % of your recommended daily amount of vitamin B6, vitamin C and manganese.

How can I incorporate? Bananas are a great on the go snack. I like to take it to work with me and have one when I get hungry which is usually before lunchtime. It saves me reaching for chocolate bars instead.

 

Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium and antioxidants. They have been linked to lower cholesterol levels and improved eye health.

How can I incorporate? Try adding carrots into your stir-fries for some extra crunch and flavour. Some people like to have raw carrot in a salad too.

Celery – Celery reduces inflammation due to their approx. 25 anti-inflammatory compounds that can offer protection against inflammation in the body. It has 95% water content including generous amounts of soluble and insoluble fibre therefore, it supports digestion well.

How can I incorporate? Some people like to eat celery raw dipped into hummus. However, that is not for me. The way I incorporate celery into my diet is when making a stew or chilli. I chop it up and fry it with onions and garlic as a base for a dish.

Aubergine or eggplant, are an excellent source of dietary fibre. They are high in vitamins and minerals.

How can I incorporate? Stuffed aubergine is always a great shout or an aubergine roasted in the oven, covered in miso sauce. However, my favourite summer dish is ratatouille. This is aubergine, courgette and pepper baked in a tomato sauce – super simple, healthy and delicious! You could have ratatouille with pasta or with cous cous and some protein. /

Courgette or 'Zucchini' is low in calories and have a high water content. They don’t have a super high number of micronutrients but they do provide useful amounts of immune system boosting vitamin C and significant levels of potassium, which is key to controlling blood pressure.

How can I incorporate? As I said above, you could make ratatouille which is so delicious.

Peppers – Did you know half a raw pepper has 100% of your daily amount of vitamin C? People eat oranges when they want vitamin C but pepper has way more.

How can I incorporate? I eat a lot of pepper as I have my chickpea dish a couple of times a week. Another great idea for pepper is to make a gazpacho or an easier option, slice up raw better (more nutrition) and dip in hummus or guacamole; crudités. I also love having stuffed peppers for a lighter dinner.

Cucumber is great to eat in summer as it is also a source of liquid and helps to keep you hydrated.

How can I incorporate? Of course, you can make a salad and in Summer, many of us crave this lighter type of meal. However, if that’s not you, don’t worry. You could make a gazpacho, put in your tuna sandwich or simply pop some in your Pimms and eat after!

 

There are a lot of fruits and veggies here and it can feel overwhelming trying to incorporate all of them. Therefore, I recommend that you try to incorporate one or two new ones a week and switch it up each week. For example, try having mango as a snack one week then pineapple the next. Incorporate some corn into a Mexican dish one week then make ratatouille the next week which uses aubergine, courgette and peppers!

I hope you enjoyed this post!

Alice