Healthy Lifestyle & Mental Health Tips

  • How To Build Healthy Habits: 4 Essential Tips

    People always ask me how I stay motivated to work out, to eat well, to work so much. 
    They are probably the most common messages I receive from the Tone & Sculpt Familia. 
    The answer is simple, my approach has nothing to do with motivation and everything comes down to building healthy, sustainable habits
    I cannot emphasise the power of good habits enough. 
    I read Charles Duhig’s book, The Power of Habit, ages ago and I was practically screaming at the pages as I felt like it was me through and through. 
    Working out and taking care of my health have nothing to do with motivation. 
    The reason I say this is because motivation is just a simple feeling – it comes and goes and you just can’t rely on it. 
  • Love Yourself First: How To Learn To Love Yourself

    Have you ever noticed that we will set ourselves goals, commit ourselves to achieving something that is really important to us, but then as soon as we have a friend who needs help with what they are working on, we are the first to let ourselves down. Why do we do this? It is almost as if we feel guilt for making ourselves a priority in our own lives.
  • The Do's and Don'ts of a healthy lifestyle

    What we define as a healthy lifestyle can vary massively for each individual. An olympic athlete, for example, may have a very different outlook on what is healthy than your grandmother.
  • The Best Workout Playlist: These Songs Will Motivate You

    A good playlist can make all the difference to your workout. In fact, studies have shown that our enjoyment of exercise can increase by up to 28% when listening to music. Did you know music can reduce your ‘perception of effort’ and increase your output during an endurance workout by up to 15%?
  • Gym Anxiety: An How To Get Over Guide

    What is gym anxiety and why do we have it? This blog will help you deal with your gym anxiety, why you may feel this way; offer you a fresh perspec...
  • How Effective is Your Current Workout Split

    Women today are the ultimate boss babes. We are studying, working hard, building businesses, raising families and crushing goals. So making sure we have the most effective and efficient work out is paramount. That being said, how do you know if your current training split or gym routine is the right one for you?
  • Gym Bag For Women: Your Essential Checklist

    At some point we’ve all been there: buzzing with energy from your pre-workout, feeling great from all your favourite songs blasting out on the drive to the gym; you are in your zone and ready to destroy your workout. You walk in the gym feeling like a boss, reach in your bag to grab your headphones but hold on, I’m sure I put them in my bag?
  • How To Set SMART Fitness Goals To Succeed

    I want you to understand the importance of setting your goals out. This is about you, doing something that is important to you and making your life better and happier as a result. Please don’t invest your time, energy or money into something you are not passionate about to make someone else happy. If you want to lose a few pounds for yourself then fantastic! We are here to help you achieve that!
  • Abs Exercise During Pregnancy: How To Get Strong Abs

    During pregnancy, we are given a great deal of information and misinformation on training during pregnancy. At Tone and Sculpt we have put together an informative short series on training during every trimester in pregnancy, which you will find really useful when pregnant.
  • The Pregnancy Diaries: The Third Trimester

    Your third trimester of pregnancy is exciting, but can also feel very, very long. Sometimes, similar feelings and symptoms that you experience in your first trimester can return in the final weeks leading up to labour. Mentally and emotionally, feelings of tiredness, nervousness and a sense of anxiety of what’s to come can creep in now that you’re so close to meeting your bundle of joy.
  • The Pregnancy Diaries: The Second Trimester

    This is the second in a short series of blogs to provide advice and guidance for exercise and your wellbeing as you continue with your pregnancy journey into your second trimester. Your first trimester comes with an array of body changes, emotional changes and for many, the dreaded morning sickness! 
  • The Pregnancy Diaries: The First Trimester

    Exercise during pregnancy, regardless of the incredible amount of information out there, can be confusing, daunting and a little conflicting. Why? Every pregnancy journey is unique, therefore it can be difficult to understand or feel confident in doing what is right for you.