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Need a pep talk? Here are ten rules to live by if you want to make a change

Sometimes in life all we need is someone to sit us down, give us a good talking to and offer some advice.

Whether it’s motivation to workout, reasons to change career, how to overcome adversity or to boost your confidence, talking to someone who has ‘been there and done that’ can have a hugely positive impact on your own life.

PepTalk is a new online coaching platform that allows you to connect with people such as entrepreneurs, industry experts, award-winning adventurers and gold-medal athletes.

The aim is to motivate, educate and inspire you to be bigger and better than you were before.

We’ve asked ten of their experts to share the rules they live by, in order to lead a healthier and happier life.

Rule 1: When making changes, understand why

‘I encourage moderation and understanding when making lifestyle changes,’ says Marina Kirik, stress buster, joy finder and meditation coach.

‘Whether it’s changes to diet and exercise, improving hydration or mindfulness, I encourage sustainable shifts.

‘Don’t go on a diet, instead understand why you should eat more fruit and vegetables and incorporate them in your life in a way that’s feasible.

‘If you start drinking more water, make sure you know the why of what water does for your body.

‘I find this approach encourages people to make changes that fit their lifestyle and that they feel motivated to keep up.’

Rule 2: Take steps every day to care for your skin

‘Remember that caring for your health as a whole prevents ageing and brings about beautiful skin,’ says Katy Burris, skincare physician.

‘Eat a diet filled with antioxidants, aim to drink at least eight to ten cups of water each day and be sure to exercise.

‘Take a vitamin D supplement to keep your bones strong and your immune system supported.

‘In addition, hydrate your skin with moisturiser twice daily and always wear sunscreen — it’s the best anti-ageing remedy we have.’

Rule 3: Don’t hesitate to take time off

‘Before starting my business, I worked remotely and found it challenging to switch off at the end of the day,’ says Emma Dechoux, a straight-talking leadership coach and inspirational mentor.

‘What helped was switching devices off and going for a walk or run.

‘This allowed me to decompress and reflect and return home re-energised.

‘It’s also important to be proactive with your self-care and I schedule at least one wellbeing day off per month.’

Rule 4: Get into a good sleep routine

‘Sleep plays an essential role in wellbeing and performance,’ says Matt Lovell, performance, nutrition and wellbeing specialist.

‘Ensure you follow the obvious rules: power down and try to be in restful mode a couple of hours before you want to sleep and steer clear of “blue light” devices like computers and phones.

‘Try some slow breathing, and if you have a pet, it can be quieting to spend time with them.

‘Being restful before sleep can help regulate your stress hormones, so when you do wake, you’re ready to go.’

Rule 5: Don’t be afraid to make a change

‘I work with many clients who feel unfulfilled in their work,’ says Lauren Phelps, change and accountability coach.

‘If you feel disengaged, uninspired and spend your spare time playing mindless games on your phone, it’s a sign you need a change.

‘Your past doesn’t dictate your future. Rise out of that rut.

‘There is a more compelling future waiting for you. Making tiny changes are small steps towards a better life.’

Rule 6: Get your ‘five-a-day’ for the mind

‘Each person is different in terms of how they support their mental health and wellbeing — meditation, mindfulness, exercise or therapy,’ says Charlie Hoare, positive psychologist and wellbeing consultant.

‘Try out some of these practices to determine what works for you.

‘Just as you’d aim to eat five fruit and vegetables per day to keep your body healthy, try to do five things to keep your mind healthy, whether that’s a moment of mindfulness or stepping into nature.

‘Try not to feel you need to be productive all the time; a rest is also good for the soul.’

Rule 7: Look up, around and forward

‘I have lived by this rule every day of my life since I retired from international rugby,’ says Catherine Spencer, former England rugby captain and female empowerment coach.

‘I use it to fuel my future in a positive way. It helps me to be focused, confident and ultimately happy.

‘It is important to have the confidence to try different things, to aim for goals and to aspire to our dreams; some we will achieve, some we won’t but that is OK.

‘It takes all of our experiences to push us forward.’

Rule 8: Prioritise your health

‘Make sure your health is always a top priority,’ says Peter Dale, Sky Sports presenter and inspirational broadcaster.

‘As someone who suffered a major heart attack aged 36 — even though I worked out and felt fit — I’ve learned it’s crucial to care for yourself and get your heart checked regularly.

‘If your body doesn’t feel quite right, don’t put off going to see the doctor.

‘Young people today have the pressure of high expectations and this can really impact their health.’

Rule 9: For happiness, find ways to serve others

‘During challenging times, turn off national and international news and tune into your community,’ says communications expert Jenifer Sarver.

‘Obsessing over global events which you have little control over can be overwhelming.

‘My solution is to prioritise what’s going on in my city, in my neighbourhood and take direct action to help.

‘I find serving others alleviates my own stress and anxiety.

‘Reaching out and helping others makes our lives richer and more meaningful and has a positive impact on our world.’

Rule 10: Make sure to listen to yourself

‘Take time and space to consider what’s working in your life and what isn’t,’ explains Dierdre Wolownick, language professor and inspirational motivator.

‘It’s important to make sure we’re living the life we want, not the life others think we should be.

‘Try journaling and reflecting on your entries. Or, get outside to experience nature and exercise; you don’t have to run a marathon.

‘Committing to physical activity can provide clarity on who you are and who you want to be.’

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