Summer pushed your routine to the wayside? Too busy to maintain a consistent routine? Or are you just bored with it? We have all been there but September is a perfect time to come back and revamp those routines before bad habits set in. The approaching autumn signals to our souls to enjoy cozier, warmer nights in our homes. Wellness relies on many things including staying active, eating well, and taking time to de-stress. What could be a better time to re-evaluate what is working and to change what isn’t before winter arrives?
Workout Routine Keeping You Fit and Happy?
- Tired of running on the treadmill? Try jogging outdoors or vice versa.
- Bored with your yoga routine? Try a different form or join a group outdoors in the crisp autumn weather.
- Into dancing? Try a Zumba class or even find a fitness video to dance to on Netflix.
- Not sure where to start? Try to remember what made you happy as a kid. Liked to play ball? Join a pickup basketball or soccer team.
Whatever you do, make a change to your activity that makes you happier and brightens your day a couple of times a week.
Pre-Workout Tips
Sleep
Of course, stretching and warm-up exercises are important to your pre-workout ritual. But fueling your workout session will help you make the most of it before you begin. Need to get going, it will help to keep cravings and hunger at bay. Seven hours or more is the goal. Sleep is also important for muscle recovery after you work out.
Hydrate
You may think that drinking water is only important during and after a workout, but it is crucial to be hydrated before you start for optimum energy levels. So, start drinking water before you get to start those squats or try and conquer the battle ropes.
Don’t forget that snack
No food means no energy. Even a small whole-grain piece of toast with nut butter or a banana is enough to make sure you aren’t starving mid-way through your routine.
Wear your fitness vibe
What you wear is important. But did you know color counts too? Studies show that blue and green is great for a calming workout such as yoga while red is empowering for increased performance - great for cardio and weight lifting. Color can be an easy confidence boost.
Add a scoop
Creatine powder is a popular choice for pre-workout for energy and focus. It is a derivative of three amino acids naturally produced in the body. Protein is also a good choice for both energy and a snack. Add a scoop to your water before your workout to get pumped.
Post-Workout Tips
The cooldown is as important as the warm-up. Suddenly halting intense physical activity can cause your blood pressure to drop and dizziness to occur. Your heart rate should return to a calmer state and stretching to release tension in the muscles is also important.
Replace water
You hydrated before and during your workout, but you properly expended more water than you could replenish. Hydration will help increase flexibility and reduce muscle soreness post-workout.
Get a massage
Massage after working out can help with muscle recovery (speeding it up to 50 percent), reduce swelling and reduce muscle damage.
Get your protein on
Always drink a protein shake after working out. Shoot for 15 to 30 minutes after your routine. Your metabolic window is open, your muscles can rebuild, and your body needs protein to get stronger. Add fresh fruit to your shake to replace carbohydrates and help to balance glucose function.
Incorporate these workout tips into your routine and your workout and your body will thank you. Exercise and regular physical activity is the cornerstone of overall wellness and you should get the most out of your workout every time.
Healthy Eating Goals
- Rather than focusing on what you shouldn’t eat, focus on adding important nutrients to your diet. Add more vegetables, fruits, and good fats.
- Add chia seeds to your cereal, smoothies, and salad for a quick way to add omega-3, calcium, and fiber to your diet.
- Eat more bananas – they are low in calories, contain fiber and antioxidants, and contain a whopping 422 mg of potassium! Even better, they are super easy to eat not only on their own but in yogurt, cereal, and even on ice cream.
- It’s almost pumpkin spice season, but better than pumpkin spice, is actual pumpkin. This orange goodness contains vitamin A, fiber, beta-carotene, and 564 mg. of potassium – helping to restore the body’s balance of electrolytes after a workout.
Check Your Supplement Supply
It is a good time to check to see if you have enough vitamins before the busy holiday season when you want your immune system to be at its strongest. Some of the supplements to make sure you have on hand are:
- Vitamin C - boost immune functions just when the holidays are around the corner.
- Vitamin D - less sun means less vitamin D, add this in the fall and winter months.
- Vitamin B12 - this vitamin can boost both energy and metabolism meaning that afternoon fatigue can be a thing of the past.
- Omega-3 Fatty Acids – good fats are important for the heart, mind, and mood.
- Magnesium – Many people are magnesium deficient. It can calm nerves, help with sleep, and help the body absorb calcium.
Don’t want to take them all separately? Choose a multi-vitamin that includes essential nutrients, as well as a good quality fish oil supplement for omega-3 fatty acids.
Remove Stress From Your Day
Get a good sleep every night. Meditate or practice yoga for 10 minutes every morning. Schedule time for yourself, your family and friends. These are important for boosting mood and feeling balanced.
Play hooky from work sometimes. Laugh from your belly. Try a matcha tea latte, which contains L-theanine, shown to reduce nervousness.
Just be. It sounds easier than it is, but a small step every day will help to reduce stress in the long run.
Making very small changes to your wellness routine can really help your body and mind feel a little better and stronger every day!
Track Your Habits For Better Health
Tracking isn't just a sure way to make a habit become part of your regular lifestyle, it can help you live healthier. Tracking helps to incorporate a new habit into a regular routine thereby reducing the stress of change while boosting mood from achievement, not to mention the actual benefits of the new healthy habit itself. Keeping a wellness journal is an excellent method of tracking.
Motivate Yourself
Tracking habits increase motivation so do it for yourself. If you are motivated to do something you will keep the habit going. If you want to exercise every day, that may not mean going to the gym for you. You may be more motivated to spend time with your kids or walk your dog. By incorporating creative ways to sneak exercise in, you will remain motivated and you have the satisfaction of checking it off your list.
Repeat, Repeat, Repeat
Repetition will make a behavior become strong and this will make pathways in your brain related to it. Practicing it every day will help more than a couple of times a week. Want to add flaxseeds to your smoothie? Stretch in the morning before work? Skip unhealthy snacks and replace them with better choices? Your list should be a daily one to reinforce your goals and leads to a healthier day overall more often.
First, Take It Slow
Start with something tiny. See the big picture, but stretch it out. You will be more likely to achieve your goals, feel the mood-boosting and stress-busting benefits of this effort and increase your habits to more the next month. For instance, want to run a marathon? Aim to run a mile or two a day instead. Focus on that and do it consistently every day for a month so you end the day feeling you can do it, rather than quitting because it feels impossible.
Tracking itself can be as complicated or as simple as you choose. Some great ways to track are on paper, whether it be a simple list or a bullet journal style, and is a great way to envision your goals being met. Others prefer spreadsheets and some prefer mobile apps that are easily accessible on their phones.
Whatever method you choose, know that sticking to wellness habits and making them a priority in your every day can make them a permanent part of a healthier lifestyle down the line.
