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Routine is important for our mental health for several reasons, here are a few reasons to consider: Predictability and Stability: Having a routine provides a sense of predictability and stability in daily life. Knowing what to expect and having a structured schedule can reduce feelings of uncertainty and anxiety, promoting a sense of calm and security. Reduced Stress: A well-established routine can help manage stress by providing a framework for organizing tasks and responsibilities. When activities are planned and prioritized, you may feel more in control of their lives, reducing the likelihood of feeling overwhelmed by the demands of daily living. Improved Time Management: Following a routine encourages better time management skills, helping you allocate time effectively for work, leisure, self-care, and relationships. By setting aside dedicated time for important activities, you can minimize procrastination and avoid the stress of last-minute deadlines. Healthy Habits: Routines can facilitate the development and maintenance of healthy habits, such as regular exercise, nutritious eating, adequate sleep, and relaxation practices. When these activities become integrated into daily routines, they contribute to overall well-being and resilience against mental health challenges. Enhanced Productivity and Focus: Consistent routines promote productivity and focus by minimizing distractions and interruptions. When you establish a rhythm for completing tasks and achieving goals, they are more likely to stay on track and accomplish objectives efficiently. Sense of Purpose and Achievement: Following a routine can provide a sense of purpose and achievement as you set and accomplish goals aligned with their values and aspirations. Regularly engaging in meaningful activities fosters a sense of fulfillment and satisfaction, contributing to positive mental health outcomes. Supports Recovery and Stability: When managing mental health conditions, maintaining a consistent routine can be especially beneficial. Routines provide structure and stability during periods of recovery, helping individuals regulate emotions, manage symptoms, and maintain overall wellness. While routines can offer numerous benefits for mental health, it's essential to maintain flexibility and adaptability to accommodate changes and unexpected events. As well as being kind and compassionate with yourself. Finding a balance between structure and spontaneity allows you to derive the greatest benefits from their routines while remaining open to new experiences and opportunities for growth. BY: HANNAH ANDERSSON

Here's what happens in the body when we get really nervous! I was offered a job opportunity the other day that made me really nervous. I'm usually very confident in work settings but this was an opportunity out of my comfort zone and something I haven't really done before. However the task is very much aligned with the direction I intend to steer my career towards. Something in me knew that this is exactly what I need to do to evolve and expand. So I said, I'm in! Later on.., it got me thinking about nervousness and what happens in the body when we are faced with situations that makes us really nervous. @fashionablefit When we experience nervousness, our body undergoes a series of physiological changes as part of the fight-or-flight response, which is the body's way of preparing us to deal with perceived threats or challenges. Here's what happens in the body when we get really nervous: Activation of the Sympathetic Nervous System: The sympathetic nervous system is responsible for activating the fight-or-flight response. When we feel nervous, this system is triggered, leading to the release of stress hormones like adrenaline and cortisol. Increased Heart Rate: The heart rate increases to pump more blood to the muscles and vital organs, preparing the body for action. This helps improve circulation and oxygen delivery throughout the body. Dilation of Pupils: The pupils dilate to allow more light to enter the eyes, enhancing visual perception and awareness of the surroundings. Shunting of Blood: Blood is redirected away from non-essential organs like the digestive system and towards the muscles, heart, and brain, where it's needed most during times of stress. Muscle Tension: Muscles tense up in preparation for physical exertion or action. This helps increase strength and speed, enabling the body to respond quickly to perceived threats. Heightened Awareness: The senses become more acute, and attention becomes focused on the source of stress or danger. This heightened awareness helps individuals assess and respond to potential threats more effectively. Increased Respiration: Breathing becomes faster and more shallow to supply the body with oxygen needed for energy production and heightened physical activity. While nervousness might feel uncomfortable, it's the body's way of preparing us to face challenges and perform at our best. In moderation, the physiological changes associated with nervousness can enhance focus, motivation, and performance by mobilizing the body's resources for action. However be aware that, excessive or chronic nervousness can have negative effects on physical and mental health, leading to symptoms like insomnia, digestive problems, anxiety disorders, and burnout. Learning to manage nervousness through techniques like deep breathing, mindfulness, positive self-talk, and stress management can help individuals harness its energy more effectively and perform optimally in challenging situations. BY: HANNAH ANDERSSON

Sick of repeated cycles and patterns in life? Feeling done with self sabotaging your own potential for greater fulfillment, happiness, or success? Then diving deeper into you psychological patterns or beliefs may be the answer to your prayer. Self-sabotage refers to the subconscious or conscious behaviours, thoughts, or actions that hinder one's own progress, success, or well-being. It's a phenomenon where individuals unknowingly undermine their own efforts or achievements, often due to deep-rooted psychological patterns or beliefs. @Fashionablefit In the book "The Mountain Is You" by Brianna Wiest, the concept of the "Upper Limit" is discussed. This term originates from the work of Gay Hendricks in his book "The Big Leap." The Upper Limit refers to the self-imposed limitations or barriers that individuals create for themselves, often as a means of protecting themselves from discomfort, vulnerability, or perceived threats to their identity or well-being. The Upper Limit can manifest in various ways, such as self-sabotage, procrastination, fear of success, fear of intimacy, or fear of happiness. Essentially, it's the point at which individuals sabotage their own potential for greater fulfillment, happiness, or success because they feel unworthy or fearful of the unknown. In "The Mountain Is You," the author likely explores how individuals can recognize and overcome their Upper Limits by delving into self-awareness, challenging limiting beliefs, and embracing vulnerability as a path to personal growth and transformation. By understanding the concept of the Upper Limit and recognizing when it's operating in our lives, we can take steps to break free from self-sabotaging patterns and move towards a more authentic and fulfilling existence. Self-sabotage can manifest in various forms, whether consciously or unconsciously, and is often rooted in complex psychological factors. Here are some reasons why people engage in self-sabotage: Fear of Failure: Sometimes, people sabotage themselves because they fear failure or success. This fear can stem from past experiences, low self-esteem, or a lack of confidence. Low Self-Worth: Individuals with low self-esteem may engage in behaviours that undermine their own success or happiness because they don't believe they deserve it. Comfort Zone: Stepping out of one's comfort zone can be scary, even if it means pursuing something desirable. Self-sabotage might occur as a way to maintain the status quo and avoid the discomfort of change. Negative Self-Talk: Internalized negative beliefs and self-criticism can lead to behaviours that reinforce these beliefs, creating a cycle of self-sabotage. Unresolved Trauma: Past traumas or negative experiences can influence behaviour in subconscious ways, leading to patterns of self-sabotage as a coping mechanism. Becoming more aware of self-sabotaging behaviours is the first step toward change. Here are some strategies to help increase self-awareness and address self-sabotage: Self-Reflection: Take time to reflect on your thoughts, feelings, and behaviours. Journaling can be a helpful tool for identifying patterns and triggers for self-sabotage. Mindfulness Practices: Cultivate mindfulness through meditation, deep breathing exercises, or mindfulness-based therapies. Mindfulness can help you become more aware of your thoughts and emotions in the present moment. Challenge Negative Beliefs: Question the validity of negative beliefs and self-critical thoughts. Replace them with more realistic and compassionate self-talk. Set Realistic Goals: Break down larger goals into smaller, achievable steps. Celebrate your progress along the way, and be kind to yourself when setbacks occur. Seek Support: Reach out to friends, family members, or a therapist for support and encouragement. Having a supportive network can help you navigate challenges and stay accountable to your goals. Develop Coping Strategies: Identify healthy coping strategies to manage stress, anxiety, and other difficult emotions. This might include exercise, hobbies, or relaxation techniques. Practice Self-Compassion: Treat yourself with kindness and compassion, especially when facing setbacks or challenges. Remember that nobody is perfect, and learning from mistakes is an important part of growth. Changing self-sabotaging behaviours takes time and effort, but with self-awareness and a true willingness to change, it is possible to break free from destructive patterns and cultivate a healthier, more fulfilling life. BY: HANNAH ANDERSSON

Getting out of a rut or funk involves a combination of self-reflection, positive action, and self-care. Here are some strategies to help you break out of a rut and regain momentum. I'm someone that loves a fresh start. I love the idea of a bootcamp mindset that truly helps me laser focus and launch me onto a new path or get back on track. Here are ten strategies I consider when I'm in need of a shift in energy and regain a positive momentum in life. Self Care is Self Love that isn't selfish! Identify the Root Cause: Take some time to reflect on what might be contributing to your feelings of being stuck. It could be stress, boredom, lack of motivation, fear of failure, or feeling overwhelmed. Understanding the underlying reasons can help you address them effectively. Set Small, Achievable Goals: Break down larger tasks or goals into smaller, manageable steps. Setting achievable goals, even if they are tiny, can help you regain a sense of accomplishment and momentum. Change Your Routine: Shake things up by making small changes to your daily routine. This could be as simple as trying a new hobby, taking a different route to work, or rearranging your workspace. Variety can help stimulate your mind and break the monotony. Practice Self-Compassion: Be kind to yourself during times of struggle. Acknowledge that it's normal to experience ups and downs in life. Treat yourself with the same compassion and understanding that you would offer to a friend facing similar challenges. Reach Out for Support: Don't hesitate to lean on friends, family members, or a therapist for support and encouragement. Talking about your feelings with someone you trust can provide perspective and help you feel less isolated. Focus on Self-Care: Make self-care a priority by engaging in activities that nourish your body, mind, and spirit. This could include exercise, meditation, spending time outdoors, journaling, listening to music, or practicing relaxation techniques. Challenge Negative Thoughts: Notice and challenge any negative or self-limiting thoughts that may be contributing to your funk. Replace negative self-talk with positive affirmations (listen to affirmations( and realistic perspectives. Try Something New: Stepping out of your comfort zone and trying new experiences can reignite your sense of curiosity and excitement. Experiment with new hobbies, interests, or activities that spark your interest. Create a Plan: Develop a realistic action plan outlining specific steps you can take to move forward. Break down your goals into actionable tasks and set deadlines to hold yourself accountable. Celebrate Progress: Celebrate even the smallest victories along the way. Acknowledge your progress and give yourself credit for the efforts you're making to overcome the rut. Remember that breaking out of a rut takes time and patience. Be gentle with yourself as you navigate through this challenging period, and trust that with perseverance and determination, you will eventually regain your momentum and feel more aligned with your goals and aspirations. BY: HANNAH ANDERSSON

Life longevity focused wellness regimes are trending and the word on everyones lips within the wellness space. Here is the routine that may promote an anti aging effect. In this video you get to follow Keltie O'Connor known fitness YouTube. She has studies the theories of some of the most known health enthusiast and experts within the space as the moment: Dr Andrew Huberman and Peter Attia, and even Bryan Johnsons. After having studies the research on anti aging and longevity she noticed similarities in there research and created a workout regime to promote longevity and healthy aging. Keltie calls it the 5 S’s : SCULPT SWEAT SPRINT STREATCH SOCIAL You could probably add in SLEEP here as well as most research indicate quality sleep is fundamental in our wellbeing and recovery. If you want a balanced workout regime that promotes anti aging and  longevity this might just be the inspiration you need to design your 2024 workout regime. BY: HANNAH ANDERSSON

Wanting to clear anxiety and release unprocessed emotions? Move stagnant energy, as well as promote better flow emotionally and mentally? Maybe you want to try EFT tapping. Emotional Freedom Techniques (EFT) tapping is a holistic healing technique that combines elements of ancient Chinese acupressure and modern psychology. It involves tapping on specific meridian points on the body while focusing on emotional distress or physical discomfort. The premise behind EFT tapping is that disruptions or imbalances in the body's energy system contribute to emotional and physical issues, and by tapping on these points, the energy flow can be restored, promoting healing. Image: Pinterest EFT tapping typically involves the following steps: Identifying the Issue: Practitioners begin by identifying the specific issue they want to address, whether it's a negative emotion, a traumatic memory, physical pain, or a limiting belief. Setup Statement: The individual acknowledges the problem while simultaneously affirming self-acceptance. For example, "Even though I feel anxious about my presentation, I deeply and completely accept myself." Tapping Sequence: Using their fingertips, individuals gently tap on specific meridian points on the body, such as the top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and under the arm, while repeating a reminder phrase that encapsulates the issue. Reevaluation: After completing several rounds of tapping, individuals reassess their emotional or physical state to determine if there's been a shift in their perception or symptoms. EFT tapping may be effective for several reasons: Stress Reduction: Tapping has been shown to activate the body's relaxation response, reducing levels of cortisol, the stress hormone. By alleviating stress, individuals may experience a greater sense of calm and emotional resilience. Disruption of Negative Patterns: Tapping interrupts the body's stress response and disrupts negative emotional patterns by sending calming signals to the brain. This can help break the cycle of rumination and negative thinking associated with anxiety, fear, or trauma. Normalization of Energy Flow: Proponents of EFT believe that tapping on meridian points helps to balance the body's energy system, removing blockages and restoring equilibrium. This can contribute to overall emotional and physical well-being. Empowerment: EFT tapping is a self-empowering technique that individuals can use anytime and anywhere to manage their emotional state and address various issues. It gives people a sense of control over their emotions and empowers them to take an active role in their healing process. Overall, while more research is needed to fully understand the mechanisms underlying its effectiveness, many individuals feel a significant improvements in their emotional and physical well-being after practicing EFT tapping. Try these guided EFT sessions:

BY: Camilla Ahlqvist, The Practice, Teacher, Holistic Chef and Nutritionist, @thepractice_se The main lesson I learned from my years at the fashion glossy Harper’s Bazaar in New York, was that your personal style usually falls into one of four categories, but the most fun expression of personal style is mixing it up. Given that food has edged out fashion as my main passion, the learnings I cultivated from curating a strong Fashion Edit are strongly correlated to my approach to food and creating incredible dishes. You see, even as cooks and entertainers, we usually adhere to one of the following four style ideals: The Minimalist—This Style type has the well-groomed essentials, choosing quality over quantity, and therefore buying the very best in category. One impeccable cashmere sweater, a camel-coloured trench, ballerina flats from Tod’s and an exquisite ostrich leather handbag. In the kitchen this type buys the Mauviel cookware, Pallarés paring knives and The Cooper-Hewitt Mortar & Pestle. Items that will last a lifetime due to its unparalleled function yet also elevates the kitchen counter aesthetic. The Maximalist—This one goes ‘all-in’ and ‘over-the-top,’ playing with bold contrasting colours, loud patterns and wild combinations. More-is-more for this one and I see her in a La Double J caftan, a gorgeously set tables with colour-saturated tablecloths, mismatched china, superblooms like Peonies, Orchids and Anthuriums, and the cuisine follows suit. Picture a large platter with red and burgundy streaked chicory leaves, watermelon, cucumber and daikon cut into conical shapes, fatty Toro, and a vivid black charcoal dressing. It’s a little wild and totally unexpected, but because it’s delicious, this Vibe totally works. The Luxe One—Well heeled and knows it! This Type chooses the best of the best, knowing that true luxury is not in the bling factor, but in the craftsmanship and historic artistry.  Loro Piano sweater, Goyard bag and accessories from Rebecca de Ravenel. She also knows to buy impeccable first-press, cold pressed olive oil from that special olive grove where the arbequina olives are harvested when the moon descends, Pecorino di Picinisco cheese from Loreto Pacitti and his family run farm in the Comino valley, and natural wines from the tiny producer across the Pyrenees in Spain. Jet-setting for three stars always, this woman knows the best, because she has tasted it. She knows that a simple dish with one luxe ingredient is far more memorable. The Bohemian—Barefoot and earth bound, ethereal and Chic, this type fills her closet with Zimmermann, Ulla Johnson & Spell, and purchases food with intention and a desire to manifest beauty and integrity in her meals. Organic, Wild-caught, Pasture-raised and Grass-fed are key words. Emphasis on gorgeous verdant lettuces, broccolini, ramps, fiddlehead ferns and nettles, as well as cherry-bright berries and deep orange peaches and persimmons. Colourful, bountiful and bursting with abundance. This earth mama knows how to bring out the very best of the season. While we may be drawn to one style over the other, depending on Season and occasion, we do well to combine these styles in our own culinary hearth. Bring on the best kitchen tools, play crazy creatively with your dishes, garnish with that rare and extraordinary somethin’-somethin’ to enhance the high-vibe, nutrient-dense ingredients. Let it be an expression of your style at the moment. Cheers! Meet Camilla: Teacher, Holistic Chef and Nutritionist, from New York City, now residing in Sweden. She is passionate about food tasting delicious, but also nourishing the body with nutrient dense foods and boosting with clean energy ingredients! She also teaches The Practice, a transformative movement class for individuals who have never considered themselves "workout people" but are seeking a deeper connection with their bodies and a sense of inner peace. Set to incredible music, this is the class for you who are seeking that Mind-Body-Spirit connection…and to have an incredible experience with yourself! @ThePractice_se www.Thepractice.se

Using a lymphatic wooden body tool can help stimulate lymphatic circulation and promote detoxification. Here's a basic guide on how to use it. Image: Sporty & Rich Choose the Right Tool: There are various types of lymphatic wooden body tools available, such as rollers, gua sha tools, or lymphatic wands. Select one that feels comfortable in your hand and suits your preferences. Prepare Your Skin: Before using the tool, make sure your skin is clean and dry. You can also apply a small amount of oil or lotion to help the tool glide smoothly over your skin. Start Gently: Begin by gently rolling or gliding the wooden tool over your skin in the direction of lymphatic flow. The direction generally goes towards the heart, so start from the extremities and move towards the center of your body. Apply Light Pressure: Use gentle pressure while using the tool. You want to stimulate circulation without causing discomfort or bruising. Adjust the pressure based on your comfort level. Focus on Areas of Concern: Pay attention to areas where you may experience swelling, tension, or stagnation. You can spend more time on these areas to encourage lymphatic drainage. Repeat Regularly: Incorporate the use of the lymphatic wooden body tool into your self-care routine regularly. Consistency is key to experiencing the benefits of lymphatic stimulation. Clean and Store Properly: After each use, clean the wooden tool with a mild soap and warm water to remove any oils or debris. Allow it to air dry completely before storing it in a clean, dry place. Remember to listen to your body and stop if you experience any pain or discomfort. Using a lymphatic wooden body tool should feel relaxing and invigorating, helping to support your body's natural detoxification process. Shop: Dry Brush & Wood Massage Tool

BY: ALVA POLETTI There's no denying the profound impact music has on our mood. Creating a soundtrack to turn my life into a movie has been a powerful tool that has helped me countless times in navigating challenging seasons of life and motivating me to persevere. One fave self-care strategy is a trick I like to call "The Love Song Hack." It's a simple yet incredibly effective hack that has brought about a significant shift in my emotional well-being. The foundation lies in recognizing the dual nature of our self-perception—an angel that loves us and a demon that insists we're never good enough. The key to happiness and self acceptance lies in nurturing the angel through attention and praise, rather than the demon. Source: 'Pretty Woman' (1990) In essence, the "Love Song Hack" involves internalizing the song's message. When listening to love songs, immerse yourself in the lyrics and imagine singing them to yourself rather than someone else. This transforms those heart-throbbing melodies into affirmations of self-love, simultaneously silencing the internal demons that criticize. Consider these snippets of lyrics as examples, envisioning them as anthems to celebrate yourself instead of Prince Charming and silence mental negativity rather than external bullies: "This is Me" from 'The Greatest Showman': "When the sharpest words want to cut me down, I'll send a flood, drown them out. I am brave, I am bruised, I am who I'm meant to be; this is me." "Roar" by Katy Perry ”You held me down, but I got up (hey) Already brushing off the dust You hear my voice, you hear that sound Like thunder, gonna shake the ground You held me down, but I got up (hey) Get ready 'cause I've had enough [...] Cause I am a champion, and you're gonna hear me roar Louder, louder than a lion" "Just the Way You Are" by Bruno Mars ”When I see your face There's not a thing that I would change 'Cause you're amazing Just the way you are And when you smile The whole world stops and stares for a while 'Cause girl, you're amazing Just the way you are” "It is You I’ve Loved" by Dana Glover (sing this one in the mirror) ”There is something that I see In the way you look at me There's a smile, there's a truth in your eyes But in an unexpected way On this unexpected day Could it mean this is where I belong It is you I have loved all along It's no more a mystery, it is finally clear to me You're the home my heart searched for so long And it is you I have loved all along” "Kärleksvisan" av Sarah Dawn Finer (for our swedish readers) "Var inte rädd Jag går bredvid dig [...] För att jag älskar dig så som du är Och jag vill ge dig allting jag har Låt mig få bära dig när du är svag För du betyder allting för mig [...] Se på oss nu Livet är vårt Ser du den framtid som vi Vi kommer få" "Shake it off" by Taylor Swift ”Cause the players gonna play, play, play, play, play And the haters gonna hate, hate, hate, hate, hate Baby, I'm just gonna shake, shake, shake, shake, shake I shake it off, I shake it off” Now, the beauty of this approach extends beyond just love songs. Try it with various genres, and you'll discover a renewed appreciation not only for the songs you've grown tired of but also for yourself. I would love to hear your experience after giving it a try—I assure you; it's mega transformative. Over n' out, peeps!

The lymphatic system is like a garbage disposal system for your body, but it also helps with immune function. It consists of a network of vessels and organs that carry a clear fluid called lymph throughout your body, helping to remove toxins, waste, and excess fluids from tissues. When the lymphatic system isn't healthy, it can lead to swelling, infection, and a weakened immune response. A sluggish lymphatic system might result in symptoms like swelling in the limbs, fatigue, frequent infections, and a feeling of being run down. Image : Pinterest To support a healthy lymphatic system at home, you can try these three remedies: Hydration: Drink plenty of water throughout the day. Water helps flush out toxins and keeps the lymph flowing smoothly. Exercise: Engage in regular physical activity, such as walking, yoga, or swimming. Exercise and movement helps stimulate lymphatic flow and keeps the system active. Massage: Gentle massage techniques can help stimulate lymphatic circulation. You can try dry brushing your skin before showering or use gentle strokes towards the heart to encourage lymphatic drainage. These remedies can help keep your lymphatic system in good shape, supporting overall health and well-being. BY: HANNAH ANDERSSON