BrainGym4Women, Kosti (2025)

15/07/2025

🧠 Mental Fitness isn’t just about mindset - it starts on your plate.

We often talk about managing stress, building resilience, and boosting mood. But here’s the part we often overlook:
 ✨ Your brain needs the right fuel to function at its best.

And that’s where food comes in. The Mediterranean and MIND diets are two of the most researched approaches when it comes to brain health. They’re linked to better memory, sharper focus, more stable moods - and even long-term protection against cognitive decline.

But this isn’t about following a “diet.” It’s about consistently feeding your brain the things that help it thrive.

Think: 
🫐 Berries for memory 
🌿 Leafy greens for clarity 
🧄 Olive oil, garlic + herbs for focus 
☕️ Coffee + green tea for their powerful antioxidants
 🥜 Nuts, seeds + pulses for energy and mental stamina 
🐟 Oily fish for mood support

You don’t need to overhaul your entire kitchen. Just start adding one or two of these, day by day.

💡Because the way you eat can shape the way you think, feel and function.

📥 Our free Mental Fitness Essentials Guide includes more brain-supportive ideas like these - simple, sustainable and grounded in science.

Download your FREE copy

🔗 in bio☝️or type ‘brain’ in comments and we’ll send it to you

18/06/2025

Your brain’s not broken. It’s just begging for a break.

Ever tried to power through the day running on caffeine and sheer willpower?

Here’s the thing: your brain isn’t built to run nonstop. It needs rhythm. Rest. Renewal. 
Dr. Andrew Huberman, neuroscientist at Stanford, puts it like this:

“We can only focus deeply for about 90 minutes at a time before our brain needs a break to reset.”

That’s biology - not laziness.

When we skip breaks, we start to feel foggy, snappy, or stuck in busywork mode. Our brain shifts from creative and calm to reactive and stressed.

So how do you recharge your brain? It’s about weaving recovery into your day:

🌿 A quiet moment between meetings
 📵 Switching off notifications while you eat lunch
 💭 Letting your mind wander for five minutes (yes, daydreaming counts) 
Small moments where you can quieten your mind and focus on one of your senses or your breathing ... and nothing else!

These aren’t luxuries - they’re essentials for mental clarity, focus, and emotional resilience.

If you want more simple ways to reset your brain (without overhauling your life), download our free guide:
✨ Mental Fitness Essentials: A Blueprint for a Healthier Brain

🔗 in bio☝️or type ‘brain’ in comments and we’ll send it to you

Make recharge part of the routine - not just the rescue.

06/06/2025

Ever feel like your mind’s running the show - and not in a good way?

You’re definitely not alone. When life gets hectic, it’s easy for your thoughts to spiral - stress, self-doubt, that inner critic turning up the volume.

But here’s the good news → Mental Fitness is something you can build 💪

Just like physical exercise strengthens your body, training your mind helps you stay calm, clear, and resilient - even when life gets messy.

🧠 Over years of coaching, research, and deep dives into brain health and mindset (because yes, we’re a little obsessed!), here’s what we’ve come to believe:

Your brain and your mind are partners.

When you support your brain - with things like movement, rest, and nourishment - you give your mind a strong foundation to thrive.

And when you train your mind to be more supportive and less self-critical, you create the conditions your brain needs to stay healthy and adaptable.

That’s why we created the Mental Fitness Essentials - five focus areas we believe make the biggest difference.

They’re simple. They’re science-backed. And they work.

✨ We’ve wrapped it all into a free, easy-to-use guide. Ready to explore the blueprint?

Sign-up 🔗☝️ and have it sent straight to your inbox. Or write the word ‘brain’ in comments and we’ll personally DM you the link. We don’t use automation!

04/06/2025

One step. One habit. One change.

Ever notice how the list of “things I should be doing” just keeps growing?

* 🌞 Sunlight every morning
* 🍳 30g of protein for breakfast
* 🏋️ Strength training three times a week
* 📓 Journaling daily
* 📴 No screens after 10 p.m.
* 🌿 A digital detox every weekend
* 🚶‍♀️And let’s not forget 10,000 steps a day!

It sounds like the ultimate wellness routine. But when you’re juggling work, family, aging parents (and everything else life throws at you), it can feel impossible - like you’re failing before you even start.

So you do what so many of us do… You judge yourself. You beat yourself up. You think, “Why can’t I just get it together?”

But here’s a truth that deserves way more airtime: You don’t need to do it all. Not today. Not all at once.

What if you just started with one thing?
Not the whole list - just one small habit. One small win.

Maybe it’s swapping your evening doom-scroll for a 5-minute stretch.
 Or keeping a glass of water on your desk so you actually remember to drink it.
 Or calling a friend on your walk home instead of letting another week slip by.

It doesn’t need to be perfect. It just needs to be a start.

Because mental fitness isn’t about mastering every habit overnight.

It’s about making small, consistent steps that quietly - but powerfully - start to stack up.
So - what’s one small habit you could start today?
 Just one. Just for you. That’s where the change begins.

26/07/2024

The Creative Power of Doing Nothing 🌟

Did you know that doing nothing can boost your creativity? This would explain why most of our best ideas come when we let our minds wander.

When our minds do this, the Default Mode Network (DMN) in our brain activates, allowing us to imagine future events and develop ideas.

Psychologist Suzy Reading suggests aiming for 20 minutes of daily purposeful pauses to navigate our busy lives. Mastering the art of doing nothing can be challenging, but it’s essential for mental well-being.

Discover how to access task-negative moments in our latest, bite-size, monthly newsletter! 🌱

Link to sign-up in our bio ⬆️

23/06/2024

‼️Why Prolonged Sitting is Bad for Your Brain Health

Boost Your Health and Brain Power by Breaking Up Sitting Time

We’ve all been there, sitting at our desks most of the day, barely moving, and then slumping in front of the TV in the evening. It turns out, this isn’t just tough on our backs; it’s tough on our brains too. Prolonged sitting can harm our health and brain, even if we exercise regularly. Sitting for long periods can slow down blood flow to the brain, leading to reduced mental clarity and cognitive function. Over time, this can increase the risk of depression, anxiety, and even dementia.

The good news is that incorporating “movement snacks” into your day can make a big difference! Movement snacks are short, frequent breaks of physical activity that keep your brain and body engaged. Whether it’s standing up more, doing a quick stretch, or even a few jumping jacks, these small bursts of activity help boost blood flow and keep your brain in shape!

So, want to supercharge your health and brain power? Start by standing up…yes really!

This month’s newsletter is all about moving for the brain. We’ve packed it with easy and fun ways to incorporate movement snacks into your daily routine. Let’s make movement a habit and keep our brains healthy and happy!

☝️ Click on first link in bio to sign up and have it delivered straight to your inbox

20/06/2024

We all know that exercise is good for both body and brain. But fitting it into our daily lives? 😕 Here’s the good news: every step, stretch, and squat you take counts! Regular movement is like a magic potion for your mind.

We recently discovered from his practical “Pyramid of Exercise,” a guide to making movement a sustainable part of your life - no gym required!

Here’s how we’re incorporating it into our daily routine to boost brain health 🧠

✅ Reduce Sitting Time: Stand up and take hourly movement breaks (more about this in another post!)

✅ Walk More: Aim for 8,000-14,000 steps daily. We make some of our walks brisk (think “late for a meeting” pace).

✅ Resistance Training: Mix in weights by the kettle, counter press-ups, and even carrying groceries counts!

✅ HIIT: Incorporate short bursts of intense exercise like running up the stairs.

✅ Endurance: Try to add longer workouts when you can, but don’t stress if you miss them!

**Key Takeaway** Any movement is beneficial. Focus on what you enjoy and can sustain.

Regular movement throughout the day beats one trip to the gym with minimal movement during the rest of the day.

Curious to learn more about other ideas from the pyramid and lots of other ways to incorporate movement? Sign up for our upcoming bite-size newsletter on “Move For Your Brain” out this week!

☝️Click on first link in bio to receive straight to your inbox.

05/06/2024

🔦 Today we shine a light on the Restless Saboteur…

Do any of these thoughts sound familiar?

⛔️“The grass is always greener!”
⛔️“This is boring, there’s got to be something more exciting going on elsewhere”
⛔️“Can’t you just hurry up, why can’t anyone keep up with me?”
⛔️“I do better when I’m busy”
⛔️”Life is too short, it must be lived fully - I don’t want to miss out!”

Beneath the fun and excitement of the Restless is an anxiety-driven need to escape the present moment, often avoiding unpleasant experiences. This can lead to a lack of real focus on important issues and relationships that truly matter.

The Restless strategy is to use ‘busyness’ as a distraction.

If this resonates, it might be time to challenge those beliefs:

✅ Practice 10 second mind workouts using your five senses to command your mind to stay present!

✅ Reconsider multi-tasking. It’s less efficient. The constant switching costs time, mistakes and brain energy. Focus on one thing.

31/05/2024

It’s the same life, whether we spend it laughing or crying.

In our final post on building the three mental muscles we focus on the Sage, the part of your mind that represents your wise and positive self.

The Sage Muscle acts as a counter-force to your Saboteurs and helps you see the world from a calm, clear-headed and empathetic perspective.

This Japanese proverb gets to the heart of our Sage - “It is the same life, whether we spend it laughing or crying.”

💪 When your Sage Muscle is strong, you stay present, recover faster, and tap into your wiser self more easily. It uses five primary powers: Empathize, Explore, Innovate, Navigate, and Activate. More to come on these next week!

But for now, what are you currently worrying about, that with a little help from your Sage, you will laugh about in due course?

30/05/2024

STAY PRESENT - to build your Self-Command Muscle 💪

Stay present by allowing whatever you’re doing to have your undivided attention. Do one thing at a time...

Your mind will wander, that’s totally normal - it’s all part of training your brain 🧠 - just gently guide your attention back to whatever you are focusing on. No judgement.

Which of these easy Mindworks will you be integrating into your day today?

29/05/2024

To build Mental Fitness, you need to exercise and grow 3️⃣ essential mental muscles. Here’s how to make a start👇

1️⃣ Saboteur Interceptor Muscle
Saboteurs are those internal voices that trigger negative emotions when handling life’s challenges. These habitual patterns - negative ways of thinking, feeling, and reacting - can be intercepted and discredited once we recognise them. (There are 10 types of saboteurs but we’ll dive into that another day!) For now, let’s focus on building this muscle.

To exercise your Saboteur Interceptor Muscle:
💪Notice when negative chatter pops up
💪Identify the situations that trigger this chatter
💪Be curious about what you’re telling yourself during these moments.
💪Consider the impact of these thoughts on you
💪 Notice where you feel this negativity in your body

Today’s exercise is simple but powerful. By becoming aware of these patterns, you start intercepting and weakening your saboteurs.

And for those who want a BONUS tip and some practice, sign up for our free Change the Chatter 7-day challenge. Link in bio☝️

Stay tuned for tomorrow’s tip on building the second muscle of mental fitness, which will help you quiet that negative chatter!

28/05/2024

You already know how important physical exercise is for your body, but what about your mind? Are you giving it the workout it needs to stay strong and resilient?

You do this by building three core mental muscles (neural pathways) in your brain: Saboteur Interceptor, Self-Command, and Sage Muscles.

Developing strong Mental Fitness allows you to stay present when hijacked by fear or self-sabotaging thoughts, helping you recover much faster. You learn to respond thoughtfully rather than react impulsively, gaining a wiser, calmer, and happier mind. With practice, you find yourself looking for the opportunity and see the gift in your circumstances.

Curious? Stay tuned... we’ll be sharing top tips on how to work these mental muscles throughout the week! 💪💪💪

BrainGym4Women

15/07/2025

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