The 6 Simple Daily Rituals

1. Keep a bottle of water by your bedside table. Make sure to Drink Up When You Wake Up. Your body loses water while you sleep, so you’re naturally dehydrated in the morning. A glass of water when you wake helps start your day fresh.

drink water

2. Define your Top 3 – Every morning ask yourself, “What are the top 3 most important tasks that I WILL complete today?” Prioritize your day accordingly and don’t sleep until the Top 3 are complete.

the top 3

3. The 50/10 Rule. Solo-task and do more faster by working in 50/10 increments. Use a timer to work for 50 minutes on only one important task with 10 minute breaks in between. Spend your 10 minutes getting away from your desk, going outside, calling friends, meditating or grabbing a glass of water. Take a moment for yourself, quite simply.

50 10 RULE

4. Move and sweat daily. Regular movement keeps us healthy and alert. It boosts energy and mood, and relieves stress.

move sweat be active

 5. Express gratitude. Gratitude fosters happiness. Each morning, perhaps while on the way to work (or in the shower!), think of at least 5 things you’re thankful for. Write it down on a notepad or your phone. In times of stress, pause and reflect on these things.


6. Reflect daily. Bring closure to your day through 10 minutes of reflection. Ask yourself, “What went well?” and “What needs improvement?” I often think about this right before I tuck into bed.

Reflect Daily

Sometimes it’s easy to feel bad when you’re going through a tough time in life. However, remember no matter how bad your situation may seem, there are tens of thousands of things to be grateful for in life.

Recover with an Epsom salt bath

I’d been wanting to do this for a while now, and finally got around to it only after a heavy  workout which DESTROYED my legs. I tried applying heat and then icing the sore muscles but even after the 2nd day, I could barely straighten my legs. I guess I didn’t stretch my hamstrings enough, and I was definitely feeling the after-burn from the calves raises. Here’s the leg workout routine that killed me…

Quads Hamstrings & Calves

4x 10
Leg press 4x 10
Hack squat 3 x 10
Hack squat 3 x 10
Smith squat 3 x 10
Smith squat 3 x 10
Smith wide squat 3 x 10
Smith wide squat 3 x 10
Barbell walking lunge 3 x 10
Barbell walking lunge 3 x 12 reps each leg
Standing calf raise 3 x 20
Standing calf raise 3 x 20


I like to alternate between the heat pad and ice bag.
To speed up muscle recovery (or bruises), I like to alternate between using the heat pack and ice bag.

The Lavacare Physiotherm pack is filled with special lava sand which has the ability to store heat or cold for long periods of time. The pack gives off deep, dry radiant heat that may reach deep tissues areas thus helping in alleviating pain, relaxing muscles, cramps and may help improving circulation. It’s a bit heavy but feels nice and comforting when you put it over those sore muscles (or tummy for period cramps). Charlie bought it online from a couple of years ago, it’s not listed on the site anymore but you could probably buy it from

The ice/hot bag is another useful thing to have. I bought it at the pharmacy for about $12. Fill the bag with warm water or use it as an ice bag. It’s light-weight, which makes it handy to take while traveling.

Another quick way to muscle recovery caused by DOMS (delayed onset muscle soreness) is to take an Epsom salt bath.

Darren, a friend of mine, who has taken interest in MMA as a hobby, told me about the benefits of Epsom salt baths a few month ago. He said it really helps with muscle recovery, and besides being really relaxing, it has a ton of other benefits for your body.

Just one Epsom salt bath a week can have an incredible impact on your health and emotional wellness.
Just one Epsom salt bath a week can have an incredible impact on your health and emotional wellness.

Benefits of an Epsom salt bath

– Magnesium (found in Epsom salt) helps draw inflammation out of the muscles

– Sulfates help improve the absorption of nutrients, flush toxins and help ease migraine headaches.

– Helps muscles and nerves function properly

– Combat muscle fatigue

– Relieve pain and muscle cramps

– Improved concentration and sleep

– Increased energy, elimination of toxins and reduction of inflammation

– Magnesium and serotonin deficiencies have been found to exacerbate PMS symptoms

– Starting Epsom salt baths as early as two weeks before your period will lead to less pain and significantly fewer negative mood changes frequently associated with menses

*Note: Consult with your medical provider before using Epsom salts if you are pregnant or have any medical condition.

How to make an Epsom salt bath

Making an Epsom salt bath is simple:

First things first; 1) break out your favorite rubber ducky. 2) Set a relaxing, spa mood with some scented candles.

3) Fill bathtub with hot or warm water. 4) Add between two and four cups of Epsom salt to the water.

I poured the whole box containing 375g of Epsom salts into the tub.
I poured the whole box containing 375g of Epsom salts into the tub.

5) Mix the water with your hands and allow the Epsom salt to dissolve.
6) Add five to ten drops of your favorite essential oil just before you step in the tub to maximize stress reduction.

My favorites are either lavender, rose or chamomile essential oils.

Soak in the bath for about 15 minute but no longer to avoid reabsorbing the toxins eliminated by the Epsom salt.
7) Soak in the bath for about 15 minute but no longer to avoid reabsorbing the toxins eliminated by the Epsom salt.

8) Shower immediately after the bath to rinse the Epsom salts from your skin, which can dry your skin.
(Caution: Epsom salt, due to its high magnesium content, is a laxative. Avoid ingestion!)

9) Dry off with a towel and keep your skin hydrated with your favorite body moisturizer.

10) Water aids in muscle recovery so make sure you drink enough water throughout the day!

Bright Blue Active

When a busy, active life demands that you constantly move your feet, you need good shoes that can adapt to your life on the go.

Bright Blue Active 01

High-top sneakers from / Sports bra, jacket and tights from adidas

Our feet are our levers, balancers and shock absorbers. Keep them happy and healthy. Wearing heels all day can be tiring and give you bad blisters, so leave the stilettos at home and choose comfortable sneakers instead.

Bright Blue Active 02

If you ever wished your favorite sneakers could give you the confidence and lengthen those legs like stilettos do, shoe lifts are the simplest solution. Add up to 2 inches (or 4.5cm) taller with these removable silicone insoles that you can wear with almost any regular shoe. The height is adjustable by removing the detachable silicone heel. Works best with high-top sneakers and boots.

Baimomo Heel Insole

BAIMOMO silicone insole from