Improve Your Self Care for Free

Heath and Wellbeing

Self-care is one of the most important ways that we can improve our mental health by reducing anxiety and depression. It also helps to reduce stress levels and increase happiness.

Put simply, self care is being mindful of your needs, taking time to realise that you need a break from screens or to get out into nature! When you are mindful of this you are more prepared to meet your own needs as well as other peoples! 

Most people think that self care means a bubble bath and a face mask with a cup of tea (or maybe a glass of wine…), however, self care comes in lots of forms! You also don’t need to spend lots of money on the best available skin care for your self-care to be effective! Here are some of the best ways to get your self-care in without spending anything!


Get Out and In to Nature

Being out in nature is associated with lower levels of stress and anxiety. Taking some time to be mindful about what’s around you can prove as a great distraction from the craziness of day to day life! Nature generates positive emotions like calmness and joy so even just taking a moment to sit in the garden can be enough to reset a stressful day!


Sit in Sunlight

Similarly to getting out in nature, sunlight can also boost your mood, as well as giving you a vitamin D boost. A lack of sunlight can also cause Seasonal Affective Disorder (S.A.D.) a type of depression which is heightened in winter months, there are all different levels of S.A.D, some more extreme than others. When natural sunlight is not available, for less extreme cases light therapy can work, where artificial lights create the same kind of hue as the sun would to decrease the effects of S.A.D. However, even without S.A.D, light therapy can still be a great way to boost your mood through self care if you can’t get it naturally (especially in Wales…) 

Get Your Body Moving

Getting some form of exercise is always a good way to increase your self care, (while it may not feel like it at the time if you do something intense!) exercise will release endorphins which automatically improves your mood, leaving you both mentally and physically stronger. Combining the first three points by getting your body moving, in nature and (weather permitting) getting some sunlight is a fantastic way to combine multiple forms of self care to get you feeling happier and calmer!

Breathing Exercises 

Having control over your breathing is one of the most overrated forms of self care, not only is it a great way to calm yourself if you are feeling particularly anxious or stressed, but in day to day life it can give you an opportunity to have some time for yourself and be mindful! There’s lots of different methods to breathing exercises but one of my favourites and a more common one is the 7/11 method where you breath in as deep as you can for a count of 7 and then out again for 11. This method is one of my favourites because if 7/11 is a struggle you can change it to suit you which can be helpful in anxious moments if you’re struggling to catch your breath because you can work up!


Take a Nap

This seems like an obvious one, but sleep is so important when it comes to self care and mood boosting. Napping should absolutely be seen as a form of self care particularly following a bad night sleep as it can restore alertness and negate grogginess to improve an overall mood. However, this is not condoning sleeping all day, as this becomes a different issue! Power naps every now and then are the best way to get the most out of your self care care naps!


Drink Water

Again, one that seems obvious but 34% of people in the UK have admitted to not drinking any water in a day! Being hydrated means that your brain can function properly and keep you feeling happy and healthy. Just by drinking water you can boost your energy and flush out toxins! Ways to make sure you get enough water can be to replace water with other drinks to make sure you drink a glass of water before every meal, as well carrying a reusable water bottle and making sure that you have realistic targets and understand your water consumption needs. 


Maintain Friendships

Everything that we have mentioned above can be improved with friends, a walk in the park is calming on your own but can be so beneficial with others as well! Friends not only keep us grounded and happy but also provide us with support when we aren’t quite feeling ourselves. It is also important to remember that while friends can provide you with support, you can also be key in their lives for the same reason, and while it is great to help your friends and help them through their problems, it can also be really rewarding for you, making you both feel good!


6 week body transformation course

Here at DKnine Fitness, we ONLY work with Busy Men & Women over the age of 30. The reason for this is simple, WE GET IT!

We get what it is like to have to come home after a stressful day at work and have to cook for the whole family. We get that most days, you struggle to find the energy to do the things YOU want to do.

We get that you have let yourself go because you are now further down the list of important people in your family.

So what we do is simple, we share with you a few very simple habits that can help you lose as much as 1.5 stone in 30 days and lead to that Life Long Transformation without having to go on any crazy diet or spend hours in the gym.

Our 6 Week Body Transformation Course, what is it? People come to us because they NEED more, more motivation, accountability and professional coaches who can get them results. We have 2 sessions types, Strong & Team.

🔥Team sessions are more Bootcamp, faster-paced and tend to be larger groups, these are based around fat burning, circuit style training and aiming to not only get you fit & healthy, but ensure your heart health too!

🔥Strong Sessions are weight based training, programmed each 4 weeks and you get more 1-1 time with the coaches during sessions. Not only are you looking to lose weight, but shape your body, tone up and feel mentally and physically stronger again. These are typically the sessions you wouldn’t do without a coach there as people don’t have the knowledge to programme a session/course to get results.

Our classes run all day, starting at 6AM and the last session running from 7:30PM- 8:15PM. You get unlimited sessions per week for the duration of the course. You book in and out via our booking app, which is flexible and sessions can be booked and cancelled just 20 minutes before each class.



  • I highly recommend DKnine as a gym. It’s not just a gym, it’s a community. Great members, superb coaches and absolutely no judgement just encouragement and growth towards your goals. – Dionne G
  • The coaches, the office staff are so dedicated to what they do for us ,nothing is ever too much trouble for them.Members come first in this community, because that’s what it is not your normal run of the mill gym. -Carol D
  • I can’t believe I’ve completed my 6 week course with DKnine Fitness, it flew by so I’ve signed straight back up for another one! I still feel I am at the beginning of my personal journey but have loved every minute of it so far. The team is amazing and so helpful and positive. It’s also a great opportunity to meet new people and make new friends. It’s so different from plucking up the courage to go to other leisure facilities. I really feel like I am part of something and it’s really boosted my confidence. I don’t think I’ve been this fit in years! So come on people, take the plunge and do it for you! -Liane 


Welcome to DKnine Fitness

Helping Busy Over 30s, Transform Their Body, Health & Skyrocket Their Confidence In 6 Week

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