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5 health and wellness tips to help you smash your 2020 goals

The new decade has arrived! It’s the time of year when the desire to achieve our health and wellness goals is high, especially after the adventurous food binge so many of us took part in. But as that new year feeling fades and the year progresses, we tend to fall away from the strict healthy living regime we set ourselves on January 1st.

We spend a lot of time on this blog discussing rigorous skincare routines and must have hair care products, but today we’re going deeper, because inner health and beauty is pretty darn important too. We've teamed up with Optimised by Nature (OBN) to bring you 5 health and wellness tips to help you stay on track to a happy and healthy year and smash your 2020 goals - but we won't stop there. Check out OBN's top 3 feel good products to keep you healthy and glowing as you take on the New Year.

5 health and wellness tips for 2020:

1. Meditation

Don't roll your eyes, hear us out. Meditation is quickly becoming a global phenomenon as people are realising the power of mindfulness. It’s now a mainstay in the daily routines of some of the most successful people in the world, and is being incorporated into corporate culture to improve productivity, contentment and mental health.

As human beings we experience many emotions throughout our days. At times they can become overwhelming and manifest into negative thoughts and energy. Meditation practices the connection of the mind and the body in the present moment. Connecting with your physical self helps you stay grounded, improving clarity and peace of mind, building the foundation for a healthy lifestyle.

If you want to give meditation a try but don't know where to start, try apps like Headspace or Waking Up. Don’t underestimate the power of taking 10-15 minutes a day to meditate. The difference between 0 and 10 to 15 minutes is truly remarkable.

Meditation is our number one health and wellness tip for 2020. If you can only exercise one of these, make it this one.



2. Track your progress

We are in 2020 and technology is prevalent for us health fanatics! It is time to track your exercise!

When you begin to track your training, you create a history of your physical health and work ethic in the gym. Whether it be measuring your distance/time on a run or recording the calories burnt on a HIIT workout. The data collected will paint you a picture for future training.

This is handy come the winter months when motivation becomes stale; simply look back at the beast you used to be and set yourself training targets that replicate your January self! See below some useful gadgets and apps:

  • Performance watches for fitness tracking - Apple Watch, Garmin Venu
  • Running apps - Strava, Nike Run Club

3. Yoga

Establishing a consistent yoga practice in your fitness routine will be the foundation of your overall health and wellbeing in 2020. With each practice you commit to, your body will thank you!

You’ll improve your posture, flexibility, mobility and so much more. As we age, these 3 components of physiology are crucial for the longevity of your muscles and joints, and will ultimately be the difference in your quality of movement for years to come. Yoga is also an incredible asset for your mental health and improving your energy levels.

The essence of yoga mirrors our desire for human optimisation. Remember, you don't have to be flexible to do yoga, you just have to be willing to shake the dust off and see what happens. Plus, if you want to get even more zen, try using an electric essential oil diffuser when you do yoga! It’s great for both your mind and body.



4. Fasted workouts

Want to boost your performance and better your body composition this year? Try fasted workouts. The key to optimising a fasted workout is choosing the right type of workout for a fasted state (i.e an empty stomach before eating breakfast).

Anaerobic workouts such as crossfit are not suited to fasted training due to the glycogen required to meet the bodies demand of these intense workouts.

Some ideal fasted workouts include:  running, cycling or high-weight/low-rep strength training. Workouts like these are easily fueled by body fat and are a good way to catapult the body into peak performance and fat loss.

For this health and wellness tip, don't expect results instantly - especially if you're new to fasted training. Your body will go through an adaptation period, learning how to efficiently use fat as fuel. Take it slow, but very soon your body will be a fat burning machine!

And while 2020 might be the year to kick start your fitness, don't forget that when it comes to your skin, a post-workout skincare routine is super important. After you've finished your workout, you have to wash your face and replenish any moisture you lost. This is where hydrating cleansers and moisturisers come into play.



5. Cold thermogenesis

2020 is the year of cold showers!

Cold thermogenesis is the practice of intentionally exposing the body to specific levels of cold stress. Studies have shown that when the body is exposed to extremely cold temperatures, our biochemistry activates powerful genes that have countless benefits to our nature, such as reduced stress and a boosted immunity system.

It also increases the metabolism and calorie burning, resulting in losing weight, reduction of inflammation, better sleep and recovery.

Try this health and wellness tip for 1-3 minutes daily and continue to increase from there. Challenge yourself! Soon you'll be comfortable in temperatures that you previously could not bear and your body will thank you for it.



We hope you'll implement some of these health and wellness tips into your healthy life regime and reap the benefits as so many of us have! Now below are our top 3 all natural products for 2020, chosen by the Optimised By Nature team just for you.

Our top 3 products to add to your regime:

1. Botanika Blends Vegan Protein Powder

Our top seller of 2019, Botanika Blends Vegan Protein Powder will keep your gut right and your muscles tight! Whether you're using it as a meal replacement or post workout shake, its certified organic ingredients will nourish you from the inside out.

No cheap fillers, no grainy texture, no skim milk powder and no hidden ingredients! Just whole-food, quality vegan ingredients and 10/10 taste - who knew green fruits and vegetables could taste this good! Let this protein be your best friend through your rigorous 2020 training routine.

Recommended flavour: Vanilla Cake Batter

2. Nutra Organics Collagen Build

Collagen Build is naturally formulated to tone, repair and build lean muscle while still providing you with all the beauty benefits. It uses targeted Bodybalance Bioactive collagen peptides to assist you in achieving your body composition goals.

It’s your perfect post workout partner with Botanika Blends protein, consisting of naturally occurring BCAA's and magnesium for muscle repair, growth and toning.

With every Collagen Build purchase you will receive your FREE Collagen Build Guide consisting of 76 pages worth of inspiration, expert advice, workouts and recipes to keep you on track with staying healthy and smashing your 2020 goals!

3. Supercharged Food "Love Your Gut Capsules"

Have you heard of the gut-brain connection? More and more studies are showing the significant connection between a healthy mind and healthy bacteria in the gut.

Love Your Gut Capsules contain nothing but food-grade and naturopathic grade diatomaceous earth, also known as fossil shell flour. It contains 17 natural minerals such as calcium, magnesium, iron and zinc, and is made up of tiny honeycomb-shaped particles.

As these particles move through the digestive tract, their positive charge provides a nice cleanse from nasty toxins, bacteria and parasites. Encased in vegan capsules, you can bring these with you anywhere in 2020 - making sure you are prioritising your gut health all year long!


If your 2020 goals include healthy eating, a positive mindset and being more active then these health and wellness tips will allow you to kick off the new year on the right foot. Make 2020 your year, focus on you and work hard to become the best version of yourself - it’s a new decade after all!

If you loved these health and wellness tips, then you’ll love the exciting competition we are launching. We’ve teamed up with Optimised by Nature to deliver an incredible health and wellbeing prize package that includes a complete Beauty Booster Collection (valued at $140) plus a $100 voucher for Optimised by Nature where you can find all the goodness you need to be the best version of you. Head to our Instagram for entry details.

Did you love this post? There's much more where that came from! Read about all things hair and beauty including how to do an at home spa daywhich Nioxin system you need and how to get silky hair. Find all this and more on the Oz Hair & Beauty blog today!

posted by

Rebekah Chetcuti on January 08, 2020