[Physical]

You will likely have seen the Fairtrade mark on several products at your local supermarket, but do you know how this concept is improving the lives of millions of people around the world?

What is the Fairtrade Movement?

The Fairtrade organisation allows consumers greater possibilities to give small-scale farmers the opportunity to earn the wage they deserve. This movement has empowered farmers in developing countries and there are currently 1,226 Fairtrade certified organisations in 74 different countries.

Established in 1992, the aim of this organisation is to create a world in which workers receive a fair wage for the jobs that they do. This of course better enables them to create a stable future for themselves and their families. As they promote, encourage and enable fairer trading standards and conditions, this is a movement that has the potential to instigate change at every level.

How the Fairtrade Movement Works

By working with both businesses and the famers who produce and supply the products, the Fairtrade organisation is striving to eradicate exploitation and poverty among those who are involved.

In order to be certified as Fairtrade, a company will have to meet the expectations set out by the Fairtrade organisation. These expectations relate to the economic, the social, and the environmental standards of how the the farm operates and how the workers are treated.

When it comes to the farmers and the workers, these standards work to uphold their rights as well as to protect their financial interests. It is also Fairtrade policy that the farmers involved will receive what is known as a Fairtrade Premium, which is an additional payment that they then use to invest in local community projects. This means that it is not just the workers of individual farms that benefit, but the wider community on the whole.

The organisation has a process in place to investigate the entire production process, from farm to retailer, in order to establish if their standards are being met. If this is found to be the case then the product in question is then entitled to use the Fairtrade mark on the packaging of their product.

What is Included?

Both final products and food ingredients can be certified as being Fairtrade. If a finished product carries the Fairtrade mark then this means that all of the ingredients used in this product meet these standards.

There are approximately 4,500 Fairtrade products, with some of the most common everyday items being:

• Bananas
• Coffee
• Cotton
• Sugar
• Tea
• Cocoa

How Fairtrade is Making a Difference

An increase in conscious consumerism has led to shoppers making more sustainable choices in regards to a wide range of items. This can be seen to range from their food choices to the fabrics that they purchase when it comes to their clothes. This desire for a fairer world has further fuelled the Fairtrade movement, with more than 1.65 million farmers and workers currently being certified Fairtrade producers.

Gender equality is one concept that this movement has helped to not only draw attention to, but also to improve in parts of the world where this divide is especially apparent. As it stands today, 26% of all Fairtrade workers and farmers are women, with 48% of those women working within the plantations themselves.

Sustainability for a Better Future

The Fairtrade movement is helping to create a more sustainable future for the workers and also to educate local people about sustainable farming practices. In fact, protecting the environment is one of the key features of the organisation. In order to be eligible to call themselves Fairtrade producers, farmers must comply with certain sustainable farming practices. They can also receive training on environmentally friendly farming methods.

Want to read more about this incredible concept and the great work they do? Click here to head to their website now!

[Physical]

For many gym goers the aim of the fitness game is to build muscle efficiently and effectively. Unfortunately there is conflicting advice from the experts as to the best way to achieve this!

The discussion as to whether you should lift light or lift heavy is ongoing, with many strong opinions on either side. If you are trying to decide which is the best way for you to move forwards with your exercise regime then read on to discover the benefits and drawbacks of both methods!

The Benefits of Lifting Light

A study published last year* suggests that a person may enjoy the same benefits from lifting light weights as lifting heavy weights if the repetition amount is increased. Lifting weights in this way is great for building muscular endurance. Also, one of the best benefits of training in this way is that the impact on the joints is much less than when a person lifts heavy weights.

If you have an existing or past injury in an area of your body that you are trying to train through weightlifting, then sticking with lighter weights is a safer idea than pushing yourself to go heavier.

The Benefits of Lifting Heavy

Several experts discount the idea that lifting light weights can yield the same results as lifting heavy weights, even with an increased number of repetitions. One theory behind this is that when you lift weights that you consider to be heavy, signals are sent from the brain to the muscles to indicate that the body is under great strain, leading to an increased level of strength that is not achievable with lighter weights.

In addition to building muscular endurance when you lift heavy weights, you are also going to be enhancing your strength and your power.

If you are going to go heavy with your workout then it is a sensible idea to add this weight slowly. Don’t start at a weight that you know is going to push you too far beyond your capabilities. Find a weight that you are comfortable to lift five to six repetitions of before the amount starts to become a challenge. You can then build upon this gradually with each workout.

Consider Your Goals

There seems to be substantial evidence to support the claim that lifting heavy is an effective way to build muscle mass in a relatively short period of time*. However, huge gains are not necessarily the goal for everyone. If you want to build your muscle in order to tone your body for a lean physique then lifting light can be the best way to achieve this.

Making an effort to preserve the health of your joints as you age is another popular reason for engaging in weightlifting exercises. If this is your goal then light lifting is certainly the best option. If you are over the age of 40 then lifting light is going to be the best way to help keep your joints healthy and your body toned. Once you have enjoyed your 40th birthday your body will begin to be more at risk of injury – and injuries from working out too hard are no exception to this rule! Your muscles will naturally have a decreased level of elasticity, which means that they are less able to bounce back from damage.

The Conclusion

One truth that is agreed upon by experts around the world is that your body adapts when you are getting into weightlifting. This means that you will have to mix up your routine if you wish to continue progressing. So, if you want to maintain and build upon the muscle you already have then you will need to continue to increase the amount of weight that you are lifting, as well as switch up the exercises that you are doing.

If you know that you want to be your best when it comes to your weightlifting workouts but are struggling to find the enthusiasm then click here to read our top three tips for finding fitness motivation! 

[Creative]

When it comes to art, many people believe that you need to have a natural artistic talent to be able to indulge in this creative pastime. However, the truth is that absolutely anyone can have fun with art and doing so can be incredibly soothing for the soul!

Taking some time out from your day to engage in an artistic activity, such as drawing, painting, or sculpting can quickly lead to countless benefits. These benefits range from the emotional to the spiritual, and even the physical as your stress levels lower and your body begins to enjoy this change!

The soothing benefits of art are so widely known, acknowledged and appreciated that the prevalence of art therapy has continued to spread.

What is Art Therapy?

This type of therapy is concerned with utilising different artistic activities with the intention of nurturing a person’s all-round wellbeing. This can take many forms and need not have any set structure.

Through artistic expression we can all stand to discover more about ourselves and express our creativity in untold ways. This can be especially useful for the process of dealing with a difficult event – either from the past or one that is being experienced in the present.

Art therapy usually involves the guidance of an art therapist and doing so regularly is an incredible way to lower stress, combat anxiety and enhance feelings of calm and happiness. If you wish to deal with a particularly traumatic event, and have found that conventional therapies do not work for you, then seeking the guidance of an art therapist could be a great way for you to move forwards with your healing process.

Getting into Art

Regardless of how you feel about your own artistic abilities, giving one or more creative activities a try could help you to instigate positive change in your life. It may feel natural to assume that you aren’t going to be good at your chosen pursuit, and therefore to be discouraged, but taking the time to have a go anyway could lead you to something great – you may even discover a hidden skill or a new passion!

Drawing is arguably one of the simpler art forms and requires minimal equipment. With a pencil and a piece of paper you can try your hand at drawing absolutely anything, and you can let your imagination go anywhere that it wants to. You can even sit down to draw with no clear intention in mind of what it is you are going to draw. The key is to have fun and give your creative side permission to do whatever it is that it wants to do!

Colouring for Mindfulness

Colouring books for adults have experienced a boom in popularity in recent years, with 14 million adult colouring books being sold last year in America alone*! You may initially think that this is an activity reserved solely for children, but the truth is that adults can not only enjoy colouring, but actually benefit from it mentally and emotionally too!

When you focus your attention on this simple but creative task, your mind can enter a meditative state in which your stress and anxiety levels are lowered. This activity is a fun and relaxing way to embrace mindfulness as your concentration is brought solely to the process of colouring in. It is something that you can do anywhere, anytime. It is also something that encourages you to disconnect from technology and spend some time with yourself and your thoughts.

All-Round Wellness

As we have explored in this article, art is a great way to soothe your soul and help to keep your mental and emotional wellbeing balanced. In order to achieve all-round wellness it is also important to pay close attention to your mental and physical health in other ways, such as through nutrition and exercise!

[Spiritual]

The concept of abundance means different things to different people. To you it may be concerned with your finances, your spirituality, your connections with others or the level of happiness that you enjoy – or perhaps something else entirely!

One of the most common interpretations of abundance is concerned with money. Financial freedom can be extremely liberating and enjoying this kind of abundance can make other parts of your life much simpler. However, the balance between the material and the spiritual is an important one to achieve – and one that can be difficult!

Regardless of what your idea of abundance is, meditation can be a powerful tool for encouraging the flow of it into your life. It can help you to clarify your understanding of yourself and to really discover what it is you need in your life.

How to Meditate for Abundance

The following meditative practice can help to open up your mind to the possibilities of abundance, and break down the mental blockages preventing you from receiving these gifts from life.

So, to get started you will need to find a peaceful place in which you can meditate undisturbed. This could be in your home, in the park, or any other quiet space where you feel comfortable and relaxed.

Sit with your legs crossed on the floor and close your eyes. Bring your attention solely to your breathing as the flow of air in and out of your lungs becomes deeper and longer.

After a few breaths, visualise the word abundance in your mind and try to focus your attention on this word for a few moments. Notice the colour of the word and the size of the letters. Notice how close the word seems to be to you and whether the letters move around or stay still.

After some time spent visualising this word your mind may begin to wander to connected concepts. Encourage this thought process and follow your train of thought on this journey.

This process will be unique to everyone and there is no way to predict what your mind may connect to the concept of abundance! You may find yourself visualising a time in your life when you felt full of happiness and fulfilled in other ways. You may find yourself visualising an image of yourself in the future with material wealth. You may even find that you visualise yourself in the present moment, exactly as you are now!

Give yourself the time to let these thoughts unfold and spend some time with each new thought before allowing another to divert your attention. Be sure to keep breathing consciously and deeply as you continue with your meditation.

After some time it should become clear what your individual idea of abundance is. Once you have this idea firmly in your mind then you can focus your intentions on this concept. Visualise it and continue to meditate on it as you also continue to breathe deeply.

Once you feel like you have seriously clarified this concept to yourself then you can clear your mind and end your meditation.

Living with Intention

Now that you are aware of what abundance means to you, you may notice that your actions and your intentions become entwined in order to embrace this idea.You can shape your decisions to create the abundant life that you want for yourself and enjoy the joys of having done so!

If you are not sure how to begin on your journey into meditation then click here for some simple advice!

[Spiritual]

Having an exercise routine is great! Scheduling your workouts and pushing yourself to the max with each session is not only an amazing way to tone your body, but also helps to keep your mind happy, healthy and balanced.

Even the most fanatic fitness lovers have off days. If this is something that you have experienced, then you will know that on these days it can be near impossible to get your enthusiasm for exercise back!

There are many reason why you might fall out of love with your healthy living intentions and when this does happen it is important to remember that it is totally okay to feel this way. It isn’t possible to predict what distractions, stresses or anxieties might present themselves. Any of these sources of negativity can seriously affect your ability to focus on your long term goals.

The following three tips are for those of you who find it especially difficult to get motivated on your off days!

Return to Your Intentions

Reminding yourself of the reasons that you began exercising in the first place is a fantastic way to refresh the importance of these goals in your mind. This can quickly inject some fresh enthusiasm into your day and encourage you to get to that spin class that you were just about to swap for a Netflix binge. Try to visualise yourself once you have reached your fitness goals and reassure yourself that your expectations are within reach!

Shake Things Up

It is easy to become bored and lose your motivation if you are doing the same workout routine week in and week out. Swapping the activities that you previously loved but have grown tired of with new activities that you want to try will help to refresh your attitude to exercise. If you usually get your exercise in the gym then try going for a run, attending a yoga class or participating in a team sport. On the flip side, if you have avoided working out in the gym in the past then the time may have come to give it a go.

The key here is simply to try something new and to keep an open mind when it comes to the different activities that you can have a go at!

Create Your Own Positivity

One of the best techniques for overcoming distractions and finding your motivation again is to create your own positive affirmations. Positive affirmations are declarations that you can repeat to yourself when you need a burst of encouragement. This is particularly useful for combatting instances of negativity in the present moment.

The following affirmations are perfect for finding your motivation for fitness again, but you can also create your own that are more unique to your individual experience:

• Exercise is the tool I need to get the body I want
• I am strong, I am capable, and I can achieve any goals I set for myself
• My body and my mind are always my top priorities
• With just one hour of exercise I will feel the benefits for the rest of the day

Using a positive affirmation is a great mindfulness practice and ensures that your train of thought is only focusing on what is important to you in that moment.

Ready, Set, Go!

Hopefully you will have found some inspiration in the three tips that we have just shared! The next time you feel your motivation for your fitness goals start to lag then come back to this article and give one or more of these tips a try! You may also try giving your wardrobe a makeover with some of the gorgeous activewear from our collection – click here to check it out now!