Balance March Issue 2018 - 29
TREND OF AN ERA
WORK/LIFE
BALANCE
a beautiful day
Everything you need to do to create the ideal 24 hours for wellbeing
6am - Wake up
Get up and drink 500ml of water.
3pm - Drink coffee
No more than four a day though!
7am - Go for a run
Burn up to 20% more body fat
by training before lunch.
4pm - Have a light meal
Focus on making sure you include
carbs and protein.
8am - Eat breakfast
Load up on two whole eggs - a
key way to build muscle.
5pm - Do a strength
training workout
The best time to exercise with
muscle mass in mind is between
4.30pm and 8pm.
8.15am - Fill your water bottle
Drink at least two litres a day.
8.30am - Attack your commute
Use this time to set up your day.
9am - Drink coffee
Three to four cups may help you
live longer: coffee keeps blood
vessels flexible and healthy.
10.30am - Stand up
Standing can aid weight loss as
six hours' standing will burn an
additional 54 calories.
12pm - Eat lunch
Eat the lion's share of your daily
calories between 8am and 2pm.
1pm - Fill up that water bottle
2pm - Text training partner
Working out with a pal boosts
motivation levels.
6pm - Refuel with a whey
protein shake
Helps muscles recover.
Stand: 90
minutes?
Some feet...
Commute:
rediscover
reading
Snack: kick
sugar into
touch
Work: find
something
you love
Exercise
(cardio):
invest
in good
trainers
7pm - Have dinner at home
Forge better habits by eating with
the family.
8pm - Prep for next day's lunch
Preparing meals at home is linked
to a diet that's healthier.
9pm - Switch off your screens
Get at least an hour's screenfree time before bed.
9:30pm - Write a to-do list
Can yield energy for the next day.
Exercise
(weights):
one word,
audiobooks
Eat: abs
are made
in kitchen
10pm - Go to sleep
This will give you the eight hours
you need to wake up at 6am and
do it all again.
PSYCHOLOGY
Drink: find a
balance between
water and coffee
brain boosters
Sleep: take
it easy
last thing
Key trends to help
your grey matter
THE EDITOR
Sophie Scott
SOURCE: WOEBOT.IO, THIRDEAR.COM, UNIVERSITY
OF IOWA, UNIVERSITY OF BASEL, YOUTUBE.COM
Balance editor, coach and
integrative therapist
1. Chatbot psychiatrist
Try Woebot, a talk therapy
chatbot created by
expert psychologists.
2. Self care movement
#selfcare has 4.5m posts
on Instagram and
counting. Check it out.
3. Video learning
Watching a video before
carrying a task out helps
your brain's plasticity.
6. Happy reading
Read serotonin-boosting
Real Love: The Art of
Mindful Connection.
5. Surprise attacks
Unexpected sounds
could help people with
ADHD it has been found.
4. Third Ear
Try this meditation app
with gong baths, mantras
and breathing techniques.
7. Exercise and learn
A 10-minute exercise
session boosts brain
power and memory.
8. Green tea improves
memory It's so good it
could be used to aid
dementia sufferers.
9. TED Talk
Watch Dr James Doty talk
about hacking the brain
for optimal happiness.
March 2018 BA LA N CE
The NHS generally
recommends shortterm CBT (typically six
sessions) for depression
and anxiety. While this
can be effective, the
holistic approach to
mental and physical
health teaches us that we
should address the cause,
rather than the symptom.
I have witnessed a more
integrative approach that
requires adaptability and
acknowledges the many
different layers of the
psyche and developmental
stages of life. Thankfully,
the stigma of therapy
is falling apart.
Visit ccpe.org.uk for
talented and reputable
integrative therapists.
29
Table of Contents for the Digital Edition of Balance March Issue 2018
Balance March Issue 2018 - 1
Balance March Issue 2018 - 2
Balance March Issue 2018 - 3
Balance March Issue 2018 - 4
Balance March Issue 2018 - 5
Balance March Issue 2018 - 6
Balance March Issue 2018 - 7
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