Welcome to the last week of #fitFeb!

We hope you’ve enjoyed these weekly tips for your healthiest year yet and if you haven’t topped up your wardrobe with some activewear to help you get active and keep motivated then now’s your chance! Especially with 20% off brand new arrivals when you buy 3 and use code PE4ME.

If you missed any of our Fit Feb newsletters head over to our blogs to catch up! 

Lots of love

Your Miko + Mollie team xx

1. EXERCISE OF THE WEEK

This week we round out our full body work out with TRICEPS! Because most of us have trouble with the flabby skin/fat underneath our arms and regularly working your triceps will help with that if not resolve it completely (especially coupled with a great diet and regular exercise).

Paige Jones from Living Better is an exercise physiologist and shows us 3 exercises we can do at home to work out our triceps. Google for the band he’s using and invest in one because that one simple exercise is a hugely complex and expensive machine at the gym and with this band you can do it easily at home!

Check out the video here.

2. RECIPE OF THE WEEK

Our recipe of the week is one of my faves from Aussie legend, Donna Hay: Dukkha Roasted Cauliflower Salad with Creamy Avocado Dressing.
Last week we brought you a great soup recipe and mentioned that if you’re trying to lose weight or body fat, increasing the number of soups and salads in your diet is a great way to do it! So here is one of our favourite salad recipes to add to the repertoire!

Click here for the full recipe.

3. HEALTHY HABIT OF THE WEEK

Our healthy habit of the week is SLEEP! Enough and good quality sleep!

Sleep helps us maintain good mental and physical health. Our bodies and minds repair themselves while we sleep and prepare us for the day to come, with enough energy and mental fitness for the day’s activities. Poor sleep, or not enough of it, is linked to so many things like low immune system function and some mental illnesses! So it’s important to get enough good quality sleep in our lives! 

Sometimes we let work and family commitments get in the way of good sleep and we shouldn’t! There never seems to be enough hours in the day, right?! That means change what you are doing during the day, not eat into your sleep time! So that’s tip number one. Assess your routine to make sure there’s enough time for a) sleep but b) getting ready for sleep.

Harvard Health also has these other tips for a healthy night’s sleep (every night).

Lifestyle changes. Most people know that caffeine contributes to sleeplessness, but so can alcohol and nicotine. Alcohol initially depresses the nervous system, which helps some people fall asleep, but the effects wear off in a few hours and people wake up. Nicotine is a stimulant, which speeds heart rate and thinking. Giving up these substances is best, but avoiding them before bedtime is another option.

Physical activity. Regular aerobic activity helps people fall asleep faster, spend more time in deep sleep, and awaken less often during the night.

Sleep hygiene. Many experts believe that people learn insomnia, and can learn how to sleep better. Good "sleep hygiene" is the term often used to include tips like maintaining a regular sleep-and-wake schedule, using the bedroom only for sleeping or sex, and keeping the bedroom dark and free of distractions like the computer or television. Some experts also recommend sleep retraining: staying awake longer in order to ensure sleep is more restful.

Relaxation techniques. Meditation, guided imagery, deep breathing exercises, and progressive muscle relaxation (alternately tensing and releasing muscles) can counter anxiety and racing thoughts.

Photo credit: CNN 

4. MENTAL HEALTH TIP OF THE WEEK

Healthdirect.gov.au put building healthy relationships as NUMBER ONE for good mental health. They say:

Having good relationships with other people is the most important factor contributing to a sense of wellbeing. This can include family, friends, workmates and others in the community. Investing time and energy in your relationships can lead to great benefits for all involved.

So make some time for those you love in your life AND some time for developing new connections. We are so
fortunate to be able to do that every day through Miko + Mollie and it’s honestly one of the most beautiful and rewarding parts of our jobs. So interact with us! We love it. We all need it as human beings, and we’re here for you! 

5. OUTFITS OF THE WEEK

As we approach the cooler months, we are adding some warmer layers to our workout wear so we can keep warm heading to and from our favourite ways to exercise. The brand new Full Court Puffer Jacket is selling out nationwide because everyone has the same idea!

We are still loving the all black combo of the Arena Sports Bra and Easy Keeper legging (not pictured).

Lily is loving the new Full Court Puffer Jacket which will be an essential exercise and non-exercise piece this Autumn and Winter! Add a classic puffer to your wardrobe before it sells out!

Pip Edwards is loving the Full Court Sports Bra paired with the Easy Keeper Legging!

The Full Court Sports Bra paired with the Easy Keeper Legging and the Lead Right Puffer. We are all about these puffers at the moment!

Swap out heavy layers for a puffer jacket that won’t weigh you (or your style) down! This is the brand new Full Court Puffer Jacket styled with the Easy Keeper wet look legging! Very New York!

Sally loves the Level Up Sports Bra and Leggings. These leggings are so cool they also double as pants outside the gym with their great front zip detail!

Courtney’s fave legging is the Level Up Legging and she’s currently loving it in and outside the gym with the Full Court Sports Bra, Refresh Hoodie and DOF Dixie Sneaker in black.