When you get into a regular gym routine, it’s common to hit a point when strength and resistance training become a little… repetitive – and not in a good way. First things first, do a targeted form check for a few days. Make sure your technique, no matter the programme you’re following, is correct so you’re getting the max out of each movement. ‘Every single one of those reps should be good form,’ says PT Susane Pata. Absolutely nailing it? Cool, there are a few quick ways to step it up from here, starting with adding weight. To see results, increase load. It sounds obvious, but it’s worth repeating. You can also up your sets; play with tempo (in each move, go slowly on the way down and fast on the way up – or vice versa); switch to a different move for the same muscle group; or think about hiring a trainer or finding a new approach altogether. The biggest perk you’ll get from pushing yourself harder? ‘Confidence,’ says Pata. ‘You’re showing yourself that you can do it.’
Ask WH
Do I really need a morning routine?
There’s plenty of research supporting the benefits of a routine. For instance, when workers’ morning routines were disrupted, they reported feeling less calm at work later, found one recent study*. If you’ve struggled to establish one, it’s important to pause and reflect on why, explains Lisa Pepper-Satkin, an executive coach and therapist. ‘You need to recognise where the disconnect is,’ she says. Maybe you’re struggling to wake up on time because you didn’t get enough sleep. (Hello, 5pm double espresso.) Or perhaps mornings were harried in your house as a child and you’re still harbouring some of that anxious energy around them. Pinpointing your ‘system’s weakest link’, as Pepper-Satkin calls it, can help clear the path to establishing rituals that serve you. When you’re ready to redefine your routine, write down what your ideal morning would look like – and start small. If you’re not sure what that means for you, set aside a time each day to note your thoughts in a journal to help you connect with yourself.
Are air purifiers good for your health?
If you deal with allergies or asthma, you know that running an air purifier can make inhales and exhales so much easier. The portable appliance purges a variety of irritants, such as dust, pollen and bacteria. But fewer sniffles and itchy throats aside, in the long run, maintaining good indoor air quality may help stave off respiratory conditions,
