Making Movement Matter - Day 22 - Planking Lifts

How did your plank go yesterday?

Keep practicing holding the alignment if you found yesterday a challenge. Building up endurance there is fundamental before moving on. But for those who feel able to, or just to keep it in the back of your mind, here's the next stage. Keep the alignment in place and focus on maintaining length throughout the body. Now lift one leg, feeling the movement inititate from the thigh bone. Make sure you place the foot back down and stabilise stroingly before lifting the other leg.

I'll be practicing this one a lot because I can see here that when I'm not completely focused on what I'm doing (because I'm talking to you) I lose some of the line I'm trying to hold. So my control isn't as automatic as I thought it was and I want to strengthen that. Always something to work on!

https://www.facebook.com/video.php?v=510244895782981&l=2462307984840440593

Making Movement Matter - Day 21 - Planking It Up

Let's build up upon the stable base that we worked on on all fours.

The video below talks you through the best way that I've found to get into a plank - a properly aligned plank, not just something that looks like you are gritting your teeth and hanging in for dear life.

When we are well aligned our load is spread efficiently through the body so things will actually feel EASIER! The most common mistake that I find with planks is that people want to make them FEEL HARD! Nooo, the challenge is in holding the alignment for longer and allowing the deeper muscles and stabilisers to build endurance, it's not about returning to poor alignment patterns and just toughing out!

If you get this fundamental difference then you will build REAL strength all over!

Go plank people, go plank :-))

https://www.facebook.com/video.php?v=509845672489570&l=5457161292845992698

Making Movement Matter - Day 20 - What Is Strength To You?

Are you ready to bring out your strength over the next few days? Before that, some reflection.... 

When have you felt at your strongest before? What was happening at that time that gave you that feeling. What were you doing physically that helped you feel strong. It may have been regular walking, it may have been yoga, pilates, running, weight training... It may have been a period of your life where you had to find emotional or mental strength. We are all different and I believe strength can be found in many different places and activities (not just 'strength training'). 

Personally, I find that when I feel strong physically, I feel an overall sense of strength elsewhere. I'm more confident within myself and I feel that I can take on whatever comes my way. Conversely, when I feel strong mentally and emotionally I also feel like superwoman physically. Infact the best strength training I ever did was when I climbed regularly because I completely integrated mind and body. I faced my fears on the climbing wall, strengthening my mind, and my body had all over strength like I've never felt before. 

To help us bring out our strength I'm going to share a few simple physical strength exercises with you over the next few days which you may like to try out with me. It's going to be a few days of videos from me. 

But for now, tap into what strength means to you 

smile emoticon

Making Movement Matter - Days 18 and 19 - Cut the Sugar, Raise the Beats

We're heading into the 3rd full week of the year and it's about now that motivations start to wane. New habits seem 'less shiny' and appealing and old habits seem easier and more comfortable. 

My theme this last few days has been about stability, and it's over this next few days that that new habit will start to stabilise if you stick with it. Even if you've gone off track a little bit you can get back and stay on track if you stick with it a little bit longer. It can take 28 days for a new habit to become the norm, so don't lose heart or resolve, keep going and it'll get easier!

If you're looking for some inspiration to improve general energy levels and feel good factor then for days 18 and 19 I'm giving you a couple of focuses for the week.

DAY 18:
Can you reduce your processed sugar intake for the week?
So, if you take sugar in your drinks, can you at least half it (or cut it out completely). Cut out any fizzy sugar or fruit juices that have added sugar (I'll leave the issue of aspartame for another day!). Look at food labels and cut out anything that has sugar high up the ingredients list, or has a high proportion of carbohydrates which sugar. Cut out the obvious ones (you know which ones I'm talking about!)...

DAY 19: 
How much are you lifting your heart rate through activity in the week. Can you move for at least 30 minutes a day at an increased level of exertion above your normal resting level. This will mean different things for all of us, and if you are already doing this then pat yourself on the back. Things which may lift your heart rate are: fast walking or walking up hills, swimming, running, cycling, dancing, vigorous housework (if you like to multi-task!), trampolining.... If it's something that you enjoy or find fun then it'll be easier to motivate yourself.

If you're struggling to keep motivated then I'd love to hear from you and if I can help then I will smile emoticon

Making Movement Matter - Day 17 - Diagonally Balanced

Let's build on the stability that we're forming by challenging it a bit more. By adding in an arm movement we have less contact with the ground so we are moving on a less stable base. Our centre of gravity is challenged more and we rely more on our deep stabilisers to hold the movement. Using the contact we have with the ground through our hand and knee will find the connection through these deep stabilisers.

Why does this matter?
This movement requires our contralaterals (diagonals) to stabilise with movement. These are essential for good stabilisation through every day functions - walking, running, reaching, pulling, pushing etc. This is such a great exercise to help you day to day in moving efficiently and easily.

From this we can (and we will) build some really strong movements going forward to develop arm strength and whole body strength.

I'd love to know how you're getting on :-)

https://www.facebook.com/video.php?v=508074859333318&l=6585101775268995362

Making Movement Matter - Day 16 - Stable Is As Stable Does

This week's theme is around stability, and it gets me thinking about stability as an overall concept. Today's post is more a 'ponder' than call to action! 

How stable to you feel? Can you say that you have a general feeling of stability in your life? Do you know what keeps you stable. 

Why does this matter, and why are you asking me about all this other life stuff, Caroline?

Well, we cannot separate physical, mental, emotional. They are all one within the body. When we feel a bit unstable with our emotions this affects our body in terms of the stress it has to deal with. It's the same when we are feeling foggy or unfocused or a bit chaotic mentally. An example would be if you've had a huge big crying session (emotions) - generally you feel exhausted (physically) but better at the same time (mentally) afterwards. Things happen to us throughout our life that can knock us sideways, but if we can manage a general stability then we can bounce back from these knocks easier. A stable base gives us greater strength, stamina and resilience (see where I'm going here...?!)

What am I doing? 
I can be prone to mood swings and I work at trying to catch them before I get too caught up in any extremes. Things I know that keep me on a stable base are exercise, meditation, being with my friends and journaling.

More videos tomorrow smile emotico

Making Movement Matter - Day 15 - Building a Tripod Base

We're half way through the month and my focus for the rest of the month is on building stability, strength and stamina. Expect more videos! 

Today we're starting with a simple little exercise which I use as the foundation for many other exercises. This movement in itself asks for stability in the shoulders and pelvis and throughout the torso. When done with awareness and attention, it encourages the muscles in the hip and bottom area to move smoothly which will build tone and strength to those areas. For me though getting the upper body part of this correct allows everything else to work as it should and the strength and stability comes without you having to work hard at 'working your butt'. So focus on keeping those two arms straight, under your shoulders and equal weight down into the floor. 

I'd really love to hear how you get on :-)

https://www.facebook.com/video.php?v=507294789411325&l=8448072654900567663

Making Movement Matter - Day 14 - Just Breathe!

So for 2 weeks now I've asked you everyday to do something, think about something, be aware of

something, change something.... And how are you doing? You may have followed this daily, you may have read it and unconsciously taken it in, you may have a wee list of stuff that you'll look back to and have to hand if / when you need it. It doesn't really matter as long as you feel that you getting something positive from it.

Underlying my post in the last two weeks there's been a bit detoxing going on, clearing stuff and laying the ground for new movement and new strength to come through. And I'm getting ready to put a few more wee videos up.

So how about for today we just breathe! You're breathing anyway, lots! Just simply know that are, and LET yourself breathe. So no breath holding or straining or stressing, just good honest breaths in and out.

Why does this matter? 
Breathing supplies the oxygen to our vital organs and muscles and it also gets rid of waste products and toxins from the body. So the easier we breathe the better the oxygen gets circulated and the stuff we don't want gets out - definitely don't want to be stopping that cycle by tensing our breathe! The breathing muscles are also part of our core system so by taking good conscious breathes you are allowing the core to open, support, be accessed within the body.

What am I doing today? 
Just that - breathing - consciously feeling it every so often - but just breathing!

Making Movement Matter - Day 13 - Which Foot Forward?

Let's have some fun today....! Start every step that you take up stairs to day with the foot that you

wouldn't normally use! Catch yourself the first time you go up a step today, see which leg starts, and then for the rest of the day make a point of starting with the OTHER leg.

It's a really interesting insight into your movement habits and also how easy (or not) you find it to change them.

Why does it matter? 
Doing this exercise matters for two main reasons (other than just pure self awareness). Firstly, if we always use the same foot to start a step up then we have a deeply ingrained pattern of one leg leading a lifting movement and one leg following it. It means that this side of our pelvis is unconsciously 'more ready' and ever so slightly forward of the other, meaning imbalance. If you never do anything to address this (stretching, yoga, pilates, balance work etc) then this repetitive pattern may be what leads to niggles, pain, injury etc in the future. Consciously changing it every so often can be enough to reboot things.
At another level, by asking your brain to do something different (which you are doing because movement ultimately originates in the brain), you are connecting into a different area of it from the normal habitual section. This opens the brain up to the possibility that things can change and can be different. So while you are focusing on 'just' changing the habitual lead leg, your brain is unconsciously realising that ingrained habits can be broken (so increasing the possibility of those new fitness, health, lifestyle habits becoming part of your new routine)

What am I doing today?
I'll be doing it! I have a set of stairs at work that I'm up and down all day which is perfect for this. What it also means is that I'll be getting all the clients I see today to do it too (so be prepared if you're booked in with me!)

Making Movement Matter - Day 12 - How Are You Moving So Far?

How much are you moving so far this year and is it the kind of movement you wanted for 2015?

Were almost 2 weeks in to the year, Christmas and New Year is fading into the past and the usual work / home / life routines are most likely back up and running. How much of what you're doing is what you promised yourself you'd be doing this January, and this year?

If you needed to be outside more are you doing that (I know, the weather's been tough, but weather's weather!). Did you want more aerobic movement? Did you promise yourself you'd stretch regularly, add in strength, or increase your daily steps?

Why Does this Matter?
If you're not monitoring it now then what you wanted for yourself can easily slip into next week, then the week after and then it's new year 2016 and the same promise is coming around again.... When life takes over again it can feel more difficult to action the changes that we need to make for ourself. Habits and routines are ingrained and breaking them is the difficult bit. But once we break the NEGATIVE intertia then a POSITIVE momentum takes over and it becomes easier and easier and then it becomes a new more positive habit. Checking in now means you're still working on it and still able to tap into some of that new year motivation.

What am I doing? 
Well, I wanted to run more often and felt that 3 runs a week was probably about right (mainly I just wanted to run more than I had in 2014). So far I've done one half hour run this year! It's been tough weather-wise and I'm finding running tougher than going to the gym or getting on my turbo for a bit, or even heading down to glentress. I've just come out of the gym where I ran for 15 minutes on the treadmill. It's 15 minutes more than I otherwise would have done, I'm really pleased to still be actioning my goal 

Making Movement Matter - day 11 - Water, Water!

Are you drinking enough water? 

We all know that water is the stuff of life, but it's amazing how we can forget to prioritise putting it into our body! Just drinking enough plain old fashioned water can give us that extra energy boost that we're needing. Today drink at least 1.5 litres of water.

Why does this matter? 
We are 70% water but losing water all the time through breathing, sweating, peeing, pooing. We need to be putting it back in to keep our system functioning optimally. Plain water or herbal teas will all hydrate you. Fresh made juices can also count too as long as these are fresh made and watch the fruit sugar content.

What am I doing?
I've made a big jug of water with some cucumber and lemon in it that I'm going to sip my way through today. The cucumber and lemon alkalises the water making it really easily absorbed by the tissues, getting it into the system quicker. And it tastes delicious!

Making Movement Matter - Day 10 - Detox AROUND You Too!

Where, other than in your body do you need to detox? 

Our whole environment has an impact on how we feel and we can spend time detoxing our body yet other things around us are disorganised, chaotic or energy sapping. So, for example, is your house full of things you no longer need or do you tend to always have things lying around. Are there things needing filed or dealt with that are just building up instead? What about how you spend your time - is it mostly spent with positive people, or do you give time to people who drain energy that could be energy better spent elsewhere? What about your car - do you have a lovely clean and tidy house but your car is a tip?

Why does this matter? 
Our whole environment has an impact on how we feel. We can have great energy from a healthy body, but if things around us require excess energy than needs be en all that good stuff we're doing elsewhere is being negated to some extent.

What am I doing today? 
I am having a complete reorganisation of my business filing. I am fed up chasing my tail and spending time looking for things or trying to remember what was said when. I'm clearing out emails too, stopping keeping 'just incase' ones! In amongst all that I'm going to be moving regularly because I know I'll stiffen up if I don't. Here's my stretches today:

https://www.facebook.com/video.php?v=505511652922972&l=5651085295383128954

Making Movement Matter - Day 9 - Essential Massaging

One for the ladies today in this week of movement detoxing. 

As I was massaging my breasts this morning I realised that it was one of the most valuable things that I've ever been advised to do and I need to share it.
Every morning after my shower, I use an organic body butter or coconut oil and I massage my breasts. I concentrate particulalry on the outer sides of them and into the arm pit and I massage towards the centre of my chest.. i use smooth strokes and am gentle but purposeful in my intention. Im aiming to smooth out any 'grissly' / lumpy bits. As I'm doing it I'm really feeling my breast. By that I mean that I'm taking in how it feels and getting to know what it's like each day.

Why does this matter? 
This is stimulating the lymph nodes in the breast where the body can store a lot of toxins. These can manifest as sore, painful, swollen and / or lumpy breasts. Stimulating the lymphatic system like this stops the fluid stagnating helping your breast health. It can potentially prevent breast cancer. Massaging daily allows you to get to know your breasts and understand what is normal and what's not. Before I started doing this I was very poor at checking my breasts as I didn't have a routine to it, now I know them inside out.

When I first started this it was quite painful as I tended to suffer from painful and swollen breasts. I took it gently and over a week or so the pain dissipated and now doesn't bother me.

Making Movement Matter - Day 8 - Open Up In Front

It's been wet and windy here in Edinburgh the last couple of days. Combine that with short days and it's really tempting to curl up into hibernation mode. 

Today's exercise allows the body to open in the front and back, letting the body feel taller, brighter and generally more positive, in turn helping our whole system to lift and lighten.

Why does this matter?
The more we curl into ourselves the more restricted we make our movement and so the less inclination we have to move or to open. The pattern that our body presents reflects the pattern out mind presents and vice versa. Rather than seeing the weather with a retreating posture, hold yourself up tall and embrace the force of nature. Spring isn't so far away now. Each day gets lighter from here.

What am I doing? 
Lots of these!! At the moment my back is in It's wee compressed posture that it sometimes goes into (I'm blaming that wee pot belly on that, and not the extra pies over Christmas ). After a week of doing these movements I'll show you the difference!

https://www.facebook.com/video.php?v=504503963023741&l=7526161382489589786

Making Movement Matter - Day 7 - Treat Your Feet

Here's another simple little movement detox for you today. 

It does involve you going out and buying a soft tennis ball, but I promise you will feel the reward for the effort. The cheapest supermarket own brands are the best. Decathlon, also have nice soft ones for only 85p.

Once you have your ball, then you are going to give your feet some fascia release. Before you do that, stand up and feel your feet on the ground. Take a few moments just to feel what they are like (do you have more weight on one foot than the other, on one side of your foot than the other etc?). Then using the tennis ball, massage the whole of the sole of one foot by rolling the ball over the underside of your foot. You want constant pressure on the ball, but not feel pain (if you do then press a bit gentler, or you need a softer ball). Imagine kneading dough. Slowly and purposefully, be gentle and mindful of your foot as you do this. Massage all over the arch, the heel, the inside and outside arch. Then take the ball away and feel how this compares to the other one. My bet is that you will want the other foot to feel how this one now does!

Why does this matter?
Fascia is a connective tissue which acts like a continual web throughout the body. Spreading out fascia in one area of the body (like we are doing with the ball) has an effect throughout the whole, creating space elsewhere in the system. Doing this simple thing creates stability and balance, AND it feels good!

If you don't have a tennis ball then you know what your task is today, or sometime this week....!

Making Movement Matter - Day 6 - Movement Detoxing

Are you ready for some movement detoxing?

A combination of richer carbohydrate laden food and alcohol plus less activity over the festive period can make our system sluggish. Putting more healthful food in the system and moving more will start to shift things again and detox the digestive system, but you can help things along by carrying out some simple focused movements. Movements aimed at lengthening the waist bring space into the spine and core of the body, giving space to our internal organs. Twisting the waist then brings natural movement back to the spine and allows the deep muscles in the centre to literally ‘wring out’ stuck ‘gunk’ (toxins!) in the fascia, tissues and digestive tract.

Have a look at the video below and try these yourself for 5 -10 minutes at some point today. Go slowly and feel the core opening up. Going hard at this will do pretty much nothing for you other than appease your brain into thinking that it’s worked out.

Why does this matter? 
Simple moves like these shift stuck bits in our movement and alignment. If you’re not consciously checking in with your alignment regularly then you are taking imbalances and stiffness into your activities and potentially setting yourself up for injury and stiffness.

What am I doing today?
Well, I’ve just carried out those movements and watched the video and I now know just how stuck I am in my middle back after 2 weeks of kicking back and lying about on the sofa a lot more than usual! I will be doing these moves until I feel the required release!



https://www.facebook.com/video.php?v=10152976802957908&l=238888786362642966

Making Movement Matter - Day 5 - What Are Your Drivers?

For many of us it's back to work today and this week can be a real opportunity to start good and healthful routines. You may already have plans (for today or this week in general).

Before you head off to the gym with promises to yourself of x times a week for x minutes each time, or vow to do yoga every day before work, or run a 10k by the end of January (etc etc), ask yourself what change are you REALLY looking for?

Know what that is and you can get to the core of the actual change that you need to make. You might well need to go to the gym 3 times week to get what you need, or join a sports club or sign up for a pilates class, but being clear what it is that you need from it puts you in a much stronger space to stick with it.

So for example.... Maybe you want the challenge of trying something new - then relish in the learning and not the goals. Perhaps you need to be outside in nature and that's why running appeals? Are you actually wanting to increase your social circle of like minded people? Maybe you're looking for something to help you switch off from work once you leave?

Why does this matter? 
Just 'losing a few pounds' or 'getting fit' isn't emotional enough. This might give you motivation for a while but can leave you floundering when something gets in the way of your perfectly planned plan or routine (and something will without a doubt). It also projects your motivation towards some date in the future when you will be at that place and things will be different from how they are now.
Understanding the actual change that is needed puts you right in it from day 1
and what you need starts happening right now.

What am I doing?
I'm heading off to Glentress when I finish work today. I need to put in more regular head clearing space for myself this year and that's what exercise does for me. I can't think of anything else when I am mountain biking so my brain get a complete dejunking for an hour or two.

I'd love to hear of any changes that you are making smile emoticon

Making Movement Matter - Day 4 - Awareness of Where You Move

Movement awareness is the name of the game today. In particular, discovering what directions you move in throughout the day? 

How much of the day are you moving forward? How much is to the side, and is that more to one side than the other? What about backwards? Be aware of the directions you bend to, reach out to etc. How much do you rotate? If you are doing any sports or fitness today then be aware of the directions here too, and any which you prefer more or find more challenging... 

Just spend the day being aware. Don't try to change things. Awareness is the first key and if you try to change things then you won't get a true picture of what you normally do. There is plenty time ahead to bring balance, and I'll help you with that. This can be one of the most valuable things that you can do to learn about your body, learn about your typical movement patterns and be able to open up throughout the body and make some simple alignment changes.

Why does this matter?
Our bodies want to move in 3 dimensions and in as full a range of these dimensions as possible. It keeps us in optimal alignment and balance spreading the load and effort throughout our whole mass. As a child we most probably used more of these directions than we do now (you know how kids get curious and adventurous and run about everywhere in all directions, all over the place?! Annoying possibly, but a crucial developmental process for them)

We live in a world today where movement is becoming primarily directed forward. Our senses are becoming more and more focused on what is in front and ahead of us. This creates a FLEXION pattern of movement which makes the front of our body shorter and disrupts the optimum balance between the front and the back of our body. (You know how some older people stoop or are bent over.....?). If we don't use these dimensional movements then we simply lose them!

Today I'm also taking stock of what directions I'm using. I'll report in later! Feel free to fill me in on any of your own findings!

Making Movement Matter - Day 3 - Add In the Goodness

Food, glorious food..... 

Over Christmas and New Year we all kick back a bit more and indulge... And I'm guessing that most of us feel we're carrying a few more pounds as a result or feel a bit more sluggish. I know I am and I do. Going on a restrictive diet and promising ourself that we're not going to eat xyz is not the way forward. It's a negative perspective and it screams denial at your body (and mind!) which doesn't work long term! We all need carbohydrate, protein and fat in our diet so cutting out any of these food groups is not healthy. In terms of losing the extra few pounds, if you do nothing other than get back to your 'normal' eating and activity levels pre festivities then you'll lose it soon enough and gain energy back again. If you want to take this opportunity of a fresh year to make some improvements that you already felt you needed in your diet then small changes and slow continual progression is the way forward to long term change. And let's face it I'm sure we all know the things that aren't so healthful for us to eat. Start by switchIng to better choices and be aware of your choices. Recognise that you ALWAYS have choice - no one is putting the food in your mouth and making you eat it other than you! It may sound simple but actually acknowledging that gives you complete and utter responsibility for the quality of your diet. Scary or liberating, you decide...!

Last year I undertook a complete overhaul of my diet. I did it step by step by step and it took around 7 months to get to a place of eating no processed foods, only natural fruit sugars and about 70% organic and a healthy balanced profile of nutrients. I did it the whole process by choosing to ADD IN more healthful foods. It's an incredibly positive way to look at food, and it was exciting to try new foods and break out of stale food routines.

So today, let's not think denial and instead go about ADDING IN more healthful foods. One of the best ways you can start is to aim to eat a rainbow of natural colours and a range of textures. This gets a full spectrum of vegetables, fruits and fibres into your diet, giving you the vitamins and microbiotics that your body needs to best function. Consider smoothies, juices, steaming veg, curries, different types of grains...... Put NATURAL colours in anywhere you can. And drink a MINIMUM of 1.5 litres of good plain water.

Why does this matter (and what's it got to do with movement?)?
Our body needs quality food to give it the best quality energy and to keep it going and functioning healthy. Giving it poor quality food means it has to work harder to keep just the essential functions going, giving you less energy for anything else you want to do.....

What am I doing today? 
I'm getting back to my daily nutribullet juices which i've missed these last couple of weeks. My favourite is kale, spinach, pumpkin seed and apple with coconut water. This afternoon I'll make a beetroot and carrot one. And I'm going to the shops to get lots of fresh veggies in for the next few days. Yum!

Making Movement Matter - Day 2 - Add In The Movement

Take some time today to consider what activity you are missing... 

Perhaps it's something that you've always wanted to do, or something that you have enjoyed doing in the past but are no longer doing for some reason, or something which you felt that you didn't spend enough time doing in 2014. What is it about that activity that feels good for you, or that appeals to you? What stops you from doing it?

It could be anything from relaxing and stretching to running a marathon. Take a good look into that today and make a positive decision to do something about it. If its something that you've not found time to do then what could you cut down on to make time for it instead (there must be something that you don't enjoy doing that you could use to find the time, or somewhere where you are wasting time without even realising)? If it's a big challenge then start small (if you've never run but want to do a marathon then start with aiming to run 20 minutes). If your health or physical set up stops you, is there something that you could be doing to change that, or is there an alternative that gives you most of what you are looking for.

Why does it matter? 
Simply, if you're not going to start doing something about it now then when are you? Make your dreams happen and if not now then when?

Me, what am I missing and what am I doing about it?
I had a couple of goes at snowboarding last year. I'm rubbish at it and truth be known it really scares me to have my feet clamped on a board on a slidey surface and feeling out of control. But I have wanted to do it for years and I don't want my fear to stop me. So today I have booked a lesson for next week. I also didn't prioritise running enough for me in 2014. It's an activity that clears my head, grounds me and gets me out in nature. Its my meditation. So once I've posted this I'm heading out for a wee half hour run.

Start as you mean to go on and action those things somehow today! Oh, yeah and you could go outside and move for half an hour again - especially if you didn't do it yesterday (you can walk and ponder at the same time....!)

Making Movement Matter - Day 1 - Start By Getting Outside

Make movement matter today by getting outside during daylight hours and moving your body for at least 30 minutes. It can be anything - walking, running, cycling, roller skating, playing with the kids, playing without kids (coz that's ok too!).... You know your current levels of activity better than I do so pick something that is enough for you, and which appeals to you.

Why does this matter?

Being outside during daylight hours gives you a really good dose of Vitamin D which we can best absorb through the skin via sunlight. Moving about outside warms us up from the inside out letting the core of our body do its job and helping our organs to work more efficiently (and detoxing some of the festive 'treats').
If it's fun to do, or involves spending time with a favourite person then it won't seem like exercise and you're more likely to do it again. Or, if like me, you're an introvert then you can have some precious time with yourself recharging after the social season.
Being in the fresh air is a great way of clearing your head, heart and lungs.

Even if you didn't get to bed until the wee small hours this morning, you're nursing a hangover or you have relatives to visit today, make the time. It's really only half a hour, and you'll be glad you did.

Me? I'm going for a walk in the Pentlands with hubby and possibly one of my bestie is joining us smile emoticon bliss