Kokova Magazine

January at Kokova Magazine was not a month for big changes, fad diets, and get-quick-fit routines that failed before the month's end. Instead we opted for small changes, starting with our own version of Couch to 5K. Last time we tried and failed, with existing joint issues resulting in meniscus tears and swollen ankles. This time we opted for a small change to the routine. By swapping the running sections for power walking we have now moved into week 5 and are still going. A 20 minute walk at speed is like a walk in the park, and we are noticing the difference. Small changes to accommodate our different needs has resulted in a much longer session and sustaining our new routine.

Fad diets should be replaced with home cooking and healthier choices, but we are not ones for skimping on the treats. Starting the day with 2 tbsp of chia seeds gives us a vitamin packed boost. Soaked overnight in oat milk with a teaspoon of plain cocoa, by morning we have a protein pot to enjoy with our morning coffee.

Chia seeds provide a powerful nutrient boost packed with fiber, protein, omega-3s, and antioxidants, helping increase fullness, stabilize energy, and support digestion. They form a gel in liquid, slowing digestion to curb hunger.

When we buy treats we search for varied options. We don't deny ourselves because that creates cravings, so companies like RHYTHM 108 make our treat choice easier. We recently bought The Everything Box, bursting at the seams with an array of their finest selections from across all the range, designed to showcase their must-have products.

Priced at £34.90 which included delivery, The Everything Box contains three chocolate tablets, four snack bars, five sharing bags and two large cookies. Averaging at a price of just under £2.50 per item for gluten-free, vegan products, these are made with quality ingredients yet sit at an acceptable price point.

The 14 products in the RHYTHM 108 box passed our taste test with flying colours. We looked hard for something negative to say about any of the products in the box but they were all delicious. Yes, they contain carbs and sugars but if you are eating treats, make sure you choose ethical ones that taste amazing. Self-control is needed too so the smaller bars are ideal for when you need a boost. The sharing bars and bags are the perfect size for two without overindulging. The cookies are a good size and sharing is also an option, but not a requirement.

RHYTHM 108 should be the standard not the exception when it comes to creating an ethical, sustainable business. Discover their range at RHYTHM 108

*Small, consistent, and intentional changes, often called micro-habits or 1% improvements, yield massive long-term results by bypassing resistance and creating sustainable momentum. Focusing on daily, minor adjustments in health, productivity, and mindset compounds over time, creating a 'snowball effect' that transforms habits and behaviours, rather than relying on unsustainable, dramatic overhauls.