The Motivation to Fight Hibernation


Our mental attitudes over summer and winter can be drastically different, especially if you’re one of the 1 in 3 of us who suffer from SAD (Seasonal Affective Disorder). Temperature and light both have a direct impact on our body rhythms, meaning that when they change so radically it’s difficult for us feel like ourselves.

This means that we may start to lack motivation in winter, or go into a bit of a slump, and lose sight of the importance of staying fit.

We’ve identified the three biggest challenges of retaining motivation over winter, and have given our top tips on how to beat them.

When it’s hard to get out of bed:

We get it, it’s warm in there. It’s comfortable, it’s cosy. But it’s a trap! In the long run, you’ll thank yourself for getting up and getting started!

  • Prepare yourself an exciting breakfast the night before. Overnight oats are a delicious start to the day, and versatile too. Pair your oats with different fruit combinations so you have something new to look forward to every morning!
  • If you’re planning on working out first thing in the morning, put your workout clothes on the heater the night before so you can get out of your warm bed and into your warm clothes.
  • Invest in a lamp that simulates natural light for a more refreshing start to the day. The light cues your body to feel alerted and energetic throughout the day.

When it’s hard to leave the house:

Okay you’re up, but maybe you don’t need to go outside. You can just put on comfy clothes, stay home, reply to a few emails while slouching over a coffee?

  • After getting out of bed, jump straight into the shower and then get dressed immediately after. The water on your face will wake you up, while getting dressed will set you up in the mind set of accomplishing tasks.
  • Make sure you have weather appropriate work out wear! No morning is too cold if you’re wearing the right clothes for it.
  • Warm up indoors. It’s important to warm up the body before exercise anyway, but doing so indoors will leave you desperate to get out into the fresh air.

When it’s hard to remember the point:

Over winter, it’s easy to lose the drive that we kept up during summertime. With no shorts or swimsuits to be seen in, we may start to feel like we don’t need to be keeping up with fitness.

  • Focus on how exercising makes you feel, not how you look. When we bury our bodies in thick coats and jumpers, a little extra weight on our tummies may not seem like such a big deal. However, the feeling of confidence and accomplishment doesn’t have to be dress dependent. One suggestion is to write down how you feel after every work out, and read it back when you’re looking for some drive.
  • Make yourself a timeline and write down what exercises you want to do weekly. A twelve-week timeline starting now will take you into the New Year, making you realise how fast time flies! One added bonus of this is that you’re able to monitor your progress, another added bonus is that it takes three months to build a habit. By the time New Year’s Resolutions come around, you’re already ahead!

So beat hibernation season with these tips, not forgetting the importance of a balanced diet.

Keeping hydrated is an important factor in keeping energised, so here at Hey Like Wow, we support you ticking over by creating a vitamin packed mineral water. Free of artificial preservatives, sweeteners or colours, this refreshing and exotic burst of flavour will boost you up during the cold months ahead!


Re-energise Your Running Routine in Autumn


Many runners find the repetitive sound of their feet hitting the ground one after the other to be soothing, almost hypnotic, and a great way to switch off from the stresses of daily life. But what can you do when it’s your running routine that begins to feel repetitive?  Here are some ideas to re-energise your routine and put the spring back in your step:

Create a new playlist

We all have our favourite tracks, one which motivate us to keep going. An updated soundtrack can really make a difference to your routine. If your current playlist is full of the latest releases, mix it up with some classics, and if the classics are your usual thing, download some remixes for your next run. Consider asking a friend to share their playlist and you might find some new favourites. Alternatively, give audiobooks a go. Biographies, comedies and thrillers will keep you entertained and you may find yourself doing an extra lap just to find out what happens next!

Buy a new pair of running shoes

What it is about a new pair of trainers, or any new item of running gear, that always causes excitement and anticipation? If your running routine is as tired as your running shoes, don’t wait for birthdays or Christmas. Find a new pair to inspire you and put them through their paces – you won’t be able to stop yourself. For extra excitement, experience the very latest in Blast-Cap Technology with our Hey Like Wow soft drinks, delivering hydration and nutrients to support your active lifestyle.

Get involved

Sometimes a solitary run is just what’s needed to clear your head and get away from it all, but if you’re feeling uninspired by your routine, why not join a running club? Clubs provide good opportunities to learn new routes and meet new running buddies. The support of other runners is a great way to stay motivated and there is usually a good social element too. Post-run pub lunch anyone?

Reverse your route

If there are limited options for exploring new routes where you live, simply reverse your route to add a bit of variety. This works particularly well if your route includes hills, as you will find yourself running uphill when you are used to a decline and vice versa.

Add spontaneity – the Swedish way

Want to break up your routine with something less structured? “Fartleks” might just be the thing. Swedish for “speed play”, fartleks will introduce an element of fun and games to your regime. Just run at a comfortable pace to warm up and then throw in a sprint – run at this pace until you reach the end of the street, or until the next set of traffic lights, or until you see a blue car. Just have fun with it, it’s called “play” after all!

Go off the beaten track

Pounding the pavements might be your usual routine, but have you thought about where else you could take your workout? The local park, beach or woodland trail will not only offer interesting sights (ooh a squirrel!) but will make you work harder as the terrain is likely to be more uneven than you are used to. Not only that, spending time with nature is proven to give your mental health a positive boost too.

Treat yourself

Running requires commitment and dedication, so don’t forget to reward yourself for all your hard work to keep your spirits and motivation high. Treat yourself to a restorative massage, spa-day, or nice, warm bath to feel rested and re-energised for your next run. Better yet, grab a bottle of Hey Like Wow, to truly refresh after your workout.


How To Get Kids Active This Autumn


As we start to say goodbye to the sunshine, it is time to be a little more creative with how we get children outdoors, so that they get their daily dose of vitamin D. At Hey Like Wow, every single one of our drinks contain this vital vitamin, along with vitamins C and B6 too. This means that all you have to worry about is making sure your kids exercise too!

There are some children who don’t like the idea of playing sport, and that’s okay! There are plenty of other ways to make sure that they are getting the fresh air and movement they need to have a healthy start to life.


There are endless different types of walks you can do! A nature walk takes you along a nature trail and allows for kids to work their imagination, as they discover new items to learn about. Bring a bag so you can collect as you go!

A colour walk is also an innovative way to get the kids out and excited about exercising. Choose your colour at the beginning of your walk and allow your children to run ahead and begin the hunt for everything that matches it. Try taking a picture of each item they find, as a way of keeping track.

If you have a dog, and friends who do too, then why not arrange to get together and walk as a group? Exercise is far more fun with friends, and dogs always provide great entertainment!


A surprisingly physical activity, gardening is great when you want to stay a little closer to home. Studies have also shown that kids who garden have healthier eating habits. Besides, we all know kids love anything that gets them muddy, so it makes for the perfect activity. A simple start would be growing cress, or planting some bulbs so that they can enjoy the anticipation of watching them bloom the following spring!

Scavenger hunt

Devise a list of objects and send your kids out on the hunt! Conkers, acorns or chestnuts are great seasonal ideas! Take it a step further and hide your own objects. Provide a treasure map, set a time limit to ramp up the excitement and get those children running around!

Apple Orchard

This activity has a double-whammy benefit, as not only does the whole family get to enjoy the outdoors, you also come home with a basket of apples! You could give the kids a target number of apples to get in a certain time, or leave them to their own devices, as they run through the trees and reach (or jump!) to pick them.


A new form of treasure hunting, geocaching works by using a GPS enabled phone to guide you around your area, to find real life hidden treasures! By entering your postcode, you are provided with a list of nearby locations where a geocache is hidden. Simply enter the location on your GPS device and find what has been left for you, and leave other treasures for fellow geocachers.

A healthy lifestyle is the balance between diet and exercise, and here at Hey Like Wow we don’t think that children should miss out on either. Try some of these outdoor activities with your little ones today and let us know about your day!


Rainy Day Activities for Kids

Summer holidays are rounding up, but the volatile English weather means we’ve still got to plan some activities for our kids on those rainy days. We’ve put together a chain of building, making, searching, and playing that doesn’t require parents venturing out into the rain to buy supplies to keep our kids entertained all day.

Hey Like Wow kids activities


  • Books and blankets den: To create your children’s own ‘No Parents Allowed’ den, the house and all its furniture is your oyster! Stack books on top of each other to create walls and drape a blanket over the top for a roof. Duvets, pillows, and cuddly toys add extra comfort, making for a great nap after playtime!


  • Painting: Want to keep your kids occupied for hours on end, but don’t have paint? Here’s what you can do; mix 1 cup salt, 1 cup flour, 1 cup water and food colouring to a bottle of ketchup, and have any colour of the rainbow at your disposal.
  • Armed with water guns but missing the summer sun? Fill them with paint instead and fire at a canvas propped on an easel. Lay down newspaper on your floors, and dress in your scruffiest gear before letting loose!
  • Rainbow pizza: Set aside the ice lollies and opt for something to keep your kids warm and cosy inside their dens. Top a pizza base with red and yellow Bell peppers, broccoli, sweetcorn, tomato, and red onions for a healthy meal packed with vitamins.
  • Find more recipes in our guide to Kid-Approved, Healthy and Fun Meal Ideas.


  • Treasure hunt: Help your kids get their recommended 5-a-day by hiding five fruits around the house and get creative giving your children clues to help discover them.

Play time! And don’t forget to give your kids a boost with their own Hey Like Wow drinks, packed with Vitamin B6, C and D!


Celebrating 4 Awesome Women in Sport


For a long time stereotypes have meant that men have crossed the finish line ahead of women when it comes to respect in the sporting world. Challenges are still being met, but awesome sportswomen are working hard to break down these barriers they face. There are so many ambitious and accomplished sports women to admire, and this week we’re celebrating 4 of the most successful women in sport.

Serena Williams

The American tennis star is ranked number one in women’s singles tennis. Serena won Wimbledon last year, and she’s been training hard and keeping her diet in check to prepare for this year’s tournament. Serena loves to eat clean and tries to stick to raw and natural foods. Serena has said she avoids the word ‘diet’ and instead likes to think about making long-term healthy lifestyle choices, you go girl!

Jessica Ennis-Hill

Jessica is one of the UK’s best athletes and has worked hard to earn her stripes as the nation’s sweetheart: she made us proud when she won gold in the 2012 Olympics in the heptathlon. The mum-of-one loves exotic fruits to snack on when she’s busy training: dried mango and kiwis are her favorite.

Maria Sharapova

Sharapova is a woman who believes in balance. She’s one of the world’s top tennis players and she famously has a sweet tooth which launched her business high-end sweet company Sugarpova. But the Russian knows that sugar should be a treat, not a part of your daily diet. Maria trains six hours a day to prepare for tournaments, and keeps her diet clean too, green smoothies as a healthy snack.

Ellie Simmonds

Paralympic swimmer Ellie was the youngest athlete to compete in the 2008 Beijing Paralympics: Ellie now 21 was born with achondroplasia, a bone growth disorder that causes dwarfism. At just 13 years old Ellie won two gold medals for team GB, and she will head to Rio this summer to compete for team GB once again. Ellie admits she has a sweet tooth, but eats sugary treats in strict moderation to keep super healthy when training.


4 Ways to Get Your Dad Outdoors This Father’s Day


  1. Birdies Crazy Golf Club / Roof East, Stratford

Golf with a twist: you’ll be putting on a trendy rooftop space, Roof East, so you and Dad can soak up some fresh air enjoying views of the Queen’s Elizabeth Olympic Park. If you work up an appetite on the course there are some cool street food options to choose from, but make sure you bring your favourite flavour of Hey Like Wow to keep hydrated and stocked up on vitamins.


  1. Up at the 02 Father’s Day Special / The 02 Arena, Greenwich

For the thrill-seeking father this climb up the 02 arena is the perfect special activity for Father’s Day. Enjoy spectacular views of London and hear serial adventurer James Ketchell tell some inspiring tales from the viewing platform, 52m above ground level. This will be a Father’s Day Dad won’t forget! Book Tickets here:


  1. A 10k Run in the Country / Trust10 at Saltram, Devon

Fancy an escape from the city, and some fresh countryside air? Then challenge you and your old man to a 10k run in a beautiful setting, National Trust property Saltram are hosting a Father’s Day 10k in their picturesque grounds. Keep hydrated and enjoy the scenery.


  1. The Arch Climbing Wall / The Biscuit Factory, London

Now this one is a cheat- technically it isn’t outdoors, but it’s perfect for if the weather fails you! The Arch Climbing Wall has a staggering 11,000+ square feet of bouldering, dozens of circuits offering hundreds of climbs. It is a this is one of the biggest bouldering facilities in London and the UK. Once you’ve worked up a sweat climbing have a Hey Like Wow to help you cool down post-exercise, every drink is optimised with B6, C and D to help you maintain those muscles!