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How to do a proper wall squat

How to do a proper wall squat

The wall squat, also known as the wall sit, is an isometric exercise that targets your lower body. In particular, the quadriceps muscles (your thighs) and your gluteal muscles (your glutes) will feel the burn with this exercise. How to do the wall squatThe wall squat is quite simple and

Cooking meals your whole family will enjoy

Cooking meals your whole family will enjoy

When you have a family, dinner time can be the perfect opportunity to get together and socialize over some delicious food and drink. You can catch up and learn about what’s going on in your loved ones’ lives. However a difficulty can arise when everybody likes different meals. If

Picking up the pace: 4 tips for increasing your walking speed

Picking up the pace: 4 tips for increasing your walking speed

Movement is important. It’s recommended that we should all aim for around 150 minutes of moderate activity each week. It’s great if you’re reaching this number, but it’s also important to complete some vigorous activity in your week. That’s why you should take note of

Waking up during the night?

Waking up during the night?

Waking up every so often during the night is normal. It’s something that happens to everybody at some point in their lives. There are many reasons why you might wake up, including stress, needing to go to the bathroom, your environment, or medical conditions that affect your sleep. This

What gets your heart racing? Your strategy for sticking with exercise.

What gets your heart racing? Your strategy for sticking with exercise.

When you’re feeling motivated to exercise, it feels great. You head to the gym with a smile on your face, ready to smash your workout. You happily throw on your running shoes and head to the park for a jog. But motivation comes and goes. Some weeks, you might

What is resilience and can you build it?

What is resilience and can you build it?

You’ve probably heard the term ‘building resilience’ many times. But what does this phrase mean? How can you go about building resilience? Let’s take a deeper look into the answers to these questions. What is resiliency?Resilience refers to your ability to cope with difficult situations and overcome

What's behind those mid-day cravings?

What's behind those mid-day cravings?

We’ve all been there. It’s 3 pm, and you’re sitting at work. You’ve already eaten lunch, but you’re not quite satisfied. You’ve got a couple of hours before dinner, but you’re getting those mid-afternoon cravings. You might grab a chocolate bar from the

What's the right amount of protein to eat?

What's the right amount of protein to eat?

Did you know that the word protein comes from the word ‘protos,’ meaning Greek for ‘first’? This fact highlights the importance of protein in the human diet. It is essential to life, and it forms part of every cell in the body, including your skin, hair, nails, muscles, enzymes, and

6 tips to lighten your mood

6 tips to lighten your mood

Mental health is receiving more attention than ever before, and with that comes an opportunity to direct our attention towards helping, supporting and understanding ourselves and others in a kinder way. Below is a list of 6 healthy and sustainable strategies that can be used to add some light into

5 simple steps for a healthy heart

5 simple steps for a healthy heart

Our heart does so much for us - let’s give it the love it deserves! Here are 5 simple but effective steps for reducing the risk of heart disease and maintaining our heart health. Fuel firstWhether it’s a mix of oatmeal and fruit or whole-wheat toast with some

How mindfulness enhances self-awareness

How mindfulness enhances self-awareness

Mindfulness is the practice of being fully present and engaged in the current moment, without judgment. It involves paying close attention to your thoughts, feelings, and surroundings, allowing you to observe your internal and external experiences more clearly. This practice has been shown to significantly enhance self-awareness, which is the

3 barriers to healthy eating (and what to do)

3 barriers to healthy eating (and what to do)

Maintaining a healthy diet is important for overall wellbeing. While it may seem simple to make healthy food choices, there are lots of reasons why you might find it difficult to do so. Barriers to healthy eating look different for everybody and can include financial constraints, lack of time, limited

The perfect parent myth

The perfect parent myth

The perfect parent myth tells us that good parents never make mistakes, always follow the latest advice, and dedicate every moment to their child's success. But these impossible standards only create stress and self-doubt. Where does the pressure to be perfect come from?Social media only shows the highlight reel,

What Is self-care for parents?

What Is self-care for parents?

Self-care isn’t just a luxury for parents—it's a must-have for handling the daily challenges of raising a family. Taking care of yourself goes beyond eating and sleeping. It’s about tending to your emotional wellbeing, nurturing social connections, and making space for personal growth. Each part of you

Age-appropriate tips for saying “no” to kids

Age-appropriate tips for saying “no” to kids

As a parent, you want your child to have good experiences and be happy. However, sometimes you need to say “no.” Saying “no” is important and, although it might upset them initially it will ultimately make children feel more safe, secure, and resilient in the long run. Some moments where

Why Is self-care important as a parent?

Why Is self-care important as a parent?

Parenting takes a lot of energy, which is why self-care isn’t optional—it’s the foundation that helps you show up for your family each day. Caring for yourself sustains you in important ways. Eating food that fuels your body, allowing rest when you're tired, and finding moments to

Why is getting active as a family important?

Why is getting active as a family important?

Staying active has a long list of benefits. Children who balance physical activity with sedentary activities like screen time are more likely to: Grow and develop in a healthy wayMaintain a healthy weightBuild strong motor skillsLower risk of conditions like cardiovascular disease (e.g. hypertension, diabetes)Perform better academicallyHave higher

Parenting tips: How much screen time is too much?

Parenting tips: How much screen time is too much?

Screens are everywhere, and limiting your child’s usage can feel overwhelming. But knowing the basic recommendations can help. Keep in mind that every family’s life and schedule is different, and what works for one child may not be possible or realistic for another—and that is okay. Guidelines

Finding your support network as a parent

Finding your support network as a parent

Thanks to the internet, parenting support networks are more accessible than ever. Online forums, social media groups, and parenting apps connect parents across different locations and experiences. These platforms allow parents to ask questions, share advice, and offer encouragement from the comfort of their own homes. For those seeking in-person

What Is a parental support network?

What Is a parental support network?

Parenting is rewarding, but it also comes with challenges. Parents today navigate rising living costs, technological changes, and the everyday pressures of raising children. Limited childcare access and a lack of support can make these challenges even harder. Amid all of this, parents must also balance their own wellbeing. That’