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HEALTH/FITNESS TIPS
Try to wake up at the same time every day. Getting your body into a rhythm of getting up and out of bed at the same time every day (weekdays AND weekends) is one of the best things you can do to ensure you get a good night’s sleep. Even if you’re staying up to different hours each night, committing to your wake time helps regulate your sleep schedule and helps your body get up and going in the morning.
HEALTH/FITNESS TIPS
Don’t eat heavy meals before bed. Making your body try to digest a heavy meal makes it harder to relax and harder to sleep. If you’re hungry, you don’t need to skip your snack, just avoid greasy, spicy and sugary foods.
“One day it may feel as if energy and enthusiasm are quenched, feelings dried up and emotions scorched, love and affection tangled in a harsh and uninviting setting. Nothing seems to grow anymore. No seed. No flowers. No foreseeable hope. No conceivable prospects. Any blossom of expectation seems to have become an illusion and life appears to have come to a standstill. If no seed of loving care is sown in the untilled, abandoned land, no bud can come into flower. Singer Amy Winehouse felt like lying fallow in the ground of a wasteland "with tears dry, dying a hundred times, going back to black" and leaving eventually for a place of ultimate sorrow and heartbreak, for a point of no return. ( “Amour en friche” )”
― Erik Pevernagie
HEALTH/FITNESS TIPS
Push through discomfort. That doesn’t mean push through pain. The number one rule of working out is to listen to your body, but don’t avoid a workout just because it makes you uncomfortable. Use your Myzone to help you push through plateaus and increase your intensity, and try those new workouts!
HEALTH/FITNESS TIPS
Replace your nighttime dessert with fruit or cottage cheese. Fruit is sweet and usually lower in fat and calories than desserts. Cottage cheese contains slow-to-digest proteins that can help your muscles recover from your workouts.
“There is grandeur in this view of life, with its several powers, having been originally breathed into a few forms or into one; and that, whilst this planet has gone cycling on according to the fixed law of gravity, from so simple a beginning endless forms most beautiful and most wonderful have been, and are being, evolved.”
― Charles Darwin, The Origin of Species
“I always felt like you had to be important to have enemies.”
― John Green, Paper Towns
HEALTH/FITNESS TIPS
Appreciate the beauty around you. Take time to actually focus your attention on the things around you that you enjoy, find beautiful, that calm you, etc. To fully appreciate something, take time to notice the details and reflect on what it is about that specific thing that you enjoy.
HEALTH/FITNESS TIPS
Replace unhealthy snacks. Instead, try nuts, fruits and veggies. If you live your life on the go (who doesn’t?), try creating pre-packaged baggies of snacks over the weekend that you can just grab on the way out the door. Think cucumber slices, carrots, almonds, berries, etc.
HEALTH/FITNESS TIPS
Add recovery workouts. By now, you know that rest is important to your workout routine, but we also recommend adding active recovery workouts into your schedule. During these workouts, try to keep your heart rate lower (blue and green zones on your Myzone) by taking a walk, lightly riding a bike or hopping on the elliptical.
HEALTH/FITNESS TIPS
Work toward your personal goals. Set personal goals that are in alignment with your values and purpose, and then pursue them! Having a specific goal in mind (better health, personal growth, etc.) can help you frame all the effort you are putting in every day. Thinking about your goals daily can demonstrate why that extra weekly workout is worth it!
“Solitude led to retrospective thinking, and if the past is what you are trying to get away from, then constant distractions in the present are needed.”
― R.D. Ronald, The Elephant Tree
“So I learned two things that night, and the next day, from him: the perfection of a moment, and the fleeting nature of it.”
― Margaret George, The Memoirs of Cleopatra
“It’s life. You don’t figure it out. You just climb up on the beast and ride.”
― Rebecca Wells, Divine Secrets of the Ya-Ya Sisterhood
HEALTH/FITNESS TIPS
Avoid bright light before bed. Light affects how your body prepares for sleep, so keeping your screens on before bed can interrupt your sleep cycle. Light can prevent your body from secreting melatonin – the hormone that makes you tired and helps keep you asleep. Try putting your devices down and turning off your TV two hours before you fall asleep – we know it can be difficult!
HEALTH/FITNESS TIPS
Cut out the soda. No really. Soda contains a lot of calories from high fructose corn syrup that can easily be removed from your daily intake – just by eliminating soda consumption. Also, avoid diet soda due to the artificial sweeteners they contain, which may actually stimulate your appetite.
HEALTH/FITNESS TIPS
Limit isolation exercises. For the most part, most of us aren’t bodybuilders, so we don’t have the need to focus attention on very specific muscles. Exercises, like bicep curls, help sculpt specific parts of your body instead of working on total body fitness. While useful for rehab, they aren’t necessarily the best exercises to have in your routine by themselves.
HEALTH/FITNESS TIPS
Prepare for the next day before bed. Set aside a few minutes before getting into bed to write your to-do list for the next day, set your clothes aside, pack your gym bag, etc. Eliminate anything you can that may keep your mind going to help yourself have a better night sleep.
“If you don't know what you want, you'll never find it.
If you don't know what you deserve, you'll always settle for less.
You will wander aimlessly, uncomfortably numb in your comfort zone, wondering how life has ended up here.
Life starts now, live, love, laugh and let your light shine!”
― Rob Liano
“Something amazing happens when you're in love and don't give a damn about what day it is anymore.”
― Chad Sugg
“Even if no salvation should come, I want to be worthy of it at every moment.”
― Franz Kafka
HEALTH/FITNESS TIPS
Eat until you’re 80% full. It takes about 20 minutes after you’re finished eating to actually ‘feel’ full (your brain needs to catch up). Try to finish your meal before you feel completely full and let your body catch up.
“I don’t want to be little again. But at the same time I do. I want to be me like I was then, and me as I am now, and me like I’ll be in the future. I want to be me and nothing but me. I want to be crazy as the moon, wild as the wind and still as the earth. I want to be every single thing it’s possible to be. I’m growing and I don’t know how to grow. I’m living but I haven’t started living yet. Sometimes I simply disappear from myself. Sometimes it’s like I’m not here in the world at all and I simply don’t exist. Sometimes I can hardly think. My head just drifts, and the visions that come seem so vivid.”
― David Almond, Jackdaw Summer
HEALTH/FITNESS TIPS
Take a 30-minute walk. This simple habit is a great way to improve your health. Walking can help you avoid workout burnout, help control hypertension, slow the progress of osteoporosis, produce a calming effect and much more!
HEALTH/FITNESS TIPS
Exercise your mind. Lifelong learning is necessary for a balanced lifestyle. Playing games, reading, puzzles, etc. are all great ways to exercise your mind and de-stress.
“We feel that even if all possible scientific questions be answered, the problems of life have still not been touched at all.”
― Ludwig Wittgenstein, Tractatus Logico-Philosophicus
HEALTH/FITNESS TIPS
Forgive others (and yourself). Forgiveness has been found to improve the body’s response to stress (lower blood pressure, heart rate and quicker recovery from stressors). Of course, every situation is different, and you know your life best, but if you can, work on forgiveness – your body may thank you.
“Today is a new day. It's a day you have never seen before and will never see again. Stop telling yourself the 'same crap, different day' lie! How many days has that lie stolen from you? Seize the wonder and uniqueness of today! Recognize that throughout this beautiful day, you have an incredible amount of opportunities to move your life into the direction you want it to go.”
― Steve Maraboli, Unapologetically You: Reflections on Life and the Human Experience
“There's two kinds of women--those you write poems about and those you don't.”
― Jeffrey McDaniel
HEALTH/FITNESS TIPS
Learn about workout nutrition. Different types of workouts and fitness goals take different types of fuel. For example, for weight loss, you may want to make sure that you increase your intake of quality protein to avoid muscle loss. Take the time to research and learn about what type of nutrition is right for your goals.