In essence, we all are creatures of habit. Fixed routines not only help us to create more stability and a sense of feeling secure, but they also give more meaning to our lives. And, that applies to the healthy habits too. Maybe you want to exercise more or adapt a plant-based diet to improve your sleep? We all know deep down that the only one who can change things around, is yourself. And you are going to do it. Tomorrow. Sometimes the biggest hurdle is to simply begin. To support you with this, we created a 1-hour midday routine that will awaken your senses. Especially when you’re sitting down all day long, we encourage you to try these practical tips. Trust us, they are delicious and fun, so it won't be difficult to add them to your routine.

Pre-workout boost

After sitting down all morning at your desk, you will likely experience stiffness in your body, with your neck and your back starting to protest. Spending so many hours in a seated position also has an immediate effect on your energy levels, you can experience feelings of grogginess and tiredness. Your mind may even feel ‘empty’. What will do your body and mind good is a natural shot of endorphins. This ‘happiness hormone’ evokes the feeling of pure satisfaction after a completed workout or the joyful anticipation of the next one – or just the growing confidence in your own capabilities. Runners know it as "runners' high", but all athletes experience a rush of positivity after exercise.

We totally understand that rolling out your mat and grabbing your dumbbells right away isn’t realistic for everyone. Therefore, we created a pre-workout meditation to get you in the sporty mood. Simply hop into your sportswear and put on your headphones. These motivational words will help you to set a valuable intention for your workout. So, press play and listen to our 9-minute Mood to Exercise Meditation to get energised and ready to just do it.

HIIT Pilates for high energy levels

So now you’re in the right state of mind, it’s time to wake up your body. Even with a bursting agenda, you can factor in this workout that you can do anywhere. We’ve got an intensive 23-minute full body HIIT Pilates workout in store for you. Thanks to gentle backbends such as a standing cat-cow you will create movement in your spine to release any tension. Repetitive squats and lunges will awaken your lower body, to build strength and resilience during your day. Feel your heartrate go up when you challenge your core with mountain climbers and burpees.

Trust us, afterwards you will feel the energy flowing, your mind will be crystal clear, and you will be on fire for the rest of your day.

Spicy summer salad

Now you’ve listened to he meditation and you’ve wiped the perspiration off your forehead, it’s time to replenish your reserves. Because of all the hard work it can be tempting to treat yourself to anything that is slathered in grease or melted cheese. And don’t get us wrong, sometimes, that might be exactly what you need. But most days, it's in your best interest to stick with fresh, plant-based recipes that provide you with renewed energy. How tasty a sandwich with bacon might be, you have to be honest to yourself: those heavier, cheesier meals can make you feel super drained and lazy after you're done eating, to the point where you're totally unproductive for the rest of the day.

A dish that won’t do that, is this spicy summer salad recipe by Renaud Gregoux, head chef at Restaurant Rouhi. This light dish is packed with colourful ingredients and health-boosting garlic and ginger. Accompanied with a refreshing mocktail, it’s the perfect duo to quiet your hunger and provide you with all the nutrient-rich good stuff.