Nutrition

4 Ways You Can Supplement Fitness with Self- Care to Amplify Your Wellness Efforts

Are you ready to take your fitness routine to the next level? Balancing an effective fitness practice with basic self-care can give you better results and a better outlook on life. If you are ready to max out your health and fitness gains, you need to follow these simple self-care tips.

Take the Effort Out of Eating Healthy

Diet should be the foundation of any effective fitness plan, but it should be part of self-care as well. That’s because what you put into your body impacts your emotional health just as much as it does your physical abilities. Recent studies point to a close connection between decreased depression risks and a balanced diet, and exercising also reduces depressive symptoms.


For many people, however, eating healthfully on a busy schedule can be a real dilemma. With more companies offering meal delivery and grocery delivery options, you can have healthy ingredients dropped off on your doorstep at your convenience. Many meal delivery solutions include lighter choices for meals, which can make eating much easier. If you prefer to prepare your own meals, you can use your freshly delivered ingredients in weekly meal prep to keep yourself on track with your emotional and physical fitness goals.


Balance Your Workouts With Wellness


When you are working on your weight-loss or fitness goals, finding the right balance of strength training and cardio is important. However, you should also think about the ways your fitness routine can contribute to your overall health. One of the simplest ways is to set up an exercise plan is to work with a personal trainer. Plus, by working out with a trainer, you will get the positive support and feedback you need to really push yourself to achieve those goals. Hiring a personal trainer can definitely take the stress out of your fitness journey, but for an added boost, you may also want to think about signing up for some yoga classes. In addition to enhancing your training, yoga is also a perfect practice for balancing your mind and reducing stress. So, round out your weekly workout routine with a few yoga sessions.

Practice Self-Care to Aid Recovery

If you are taking your fitness goals seriously, you know that recovery is just as important as exercise when it comes to losing weight and building muscles. Your body needs time to put all that hard work to proper use, so make sure you are taking time to recover between your workout sessions. This includes getting enough sleep. Even sacrificing sleep for exercise can make weight loss and muscle gains more difficult. To keep your hormones and muscles working towards your fitness goals, make sure you are fitting in seven to eight hours of sleep at night. If your workout leaves your muscles too sore to sleep, then try these helpful tips, such as getting a relaxing massage, to speed recovery and get the rest your body needs.

Save Some Time Just for Yourself

Along with getting proper rest at night, you also need to take a day or two off to help your mind and body recover from your regular routine. Just like sleep and a healthy diet, having some down time to yourself helps regulate the processes in your body responsible for healthy weight and emotional well-being. Schedule this time on the weekends, and make sure you spend it doing something that really helps you decompress. Write in a journal, spend some time outside, or start a hobby you’ve always been interested in trying. Trying new hobbies can especially benefit your relaxation routine but new interests also improve your physical health as well. Studies have shown that when people engage in relaxing activities, they tend to have lower blood pressure and a healthier weight as well. So, leave some time to do the things you love!

Combining self-care with fitness could be the key to winning your wellness battle. Make self-care a regular habit, just like diet and exercise, and unleash your true fitness potential.

jacob-postuma-409826-unsplash.jpg

Photo Credit: Unsplash





This New Year, Get Ahead By Scaling Back

Scale back on sitting.  Add an hour each day of an activity that you enjoy. Give yourself the gift of self-motivation by making an effort to be a little more active today than you were yesterday.  The more active you become, the better you will feel.  You’ll soon find yourself with boosted energy and more positive mindset to go out and win your day!

Scale back on vanity.  When you are too focused on body image, you may get discouraged if you don’t get the results you expect. Reaching your fitness goals take time and lots of persistence. Looking good is great. Feeling good is better.  Feeling good, leads to looking good — not the other way around. Once you accept this, you’ll be more likely to make healthy habits a life-style choice rather than an impulsive and unsustainable quick-fix.

Scale back on selling yourself short. Don’t underestimate the needs and demands of your body. Excessive drinking, Intense stress and lack of sleep can be the culprit in making you binge eat and avoid active things.  You deserve a better you. Take control on things that you can and treat your body better.

Scale back on the cardio and use weights.  Total body strength training is the best way to change your physical makeup. If you are already getting 10,000 steps/day as part of your daily routine, trade out the elliptical for a kettlebell.  Muscles require more energy than fat. So, not only will a challenging, weight-based workout help to tighten and tone your entire body, you will burn more calories as a result.  

Scale back on processed foods.  Instead of worrying about how much sugar a banana has or how much fat in is a handful of almonds, worry about cutting out processed foods that contain empty calories.  That’s really why your body gains weight. Fruits, nuts, vegetables and whole foods alike are nutrient dense, so you can eat as much as you would like of these! Not sure how “processed” something is? Think about how many “steps” your food had to go through before it wound up on your plate. The best “whole” foods have very few steps between from how  it was growing, roaming, or swimming in the wild to when it winds up on your plate.

Scale back on staying stagnant.  Hire a trainer or join a group class. It is scientifically proven that working out in groups or with a trainer works better than doing it on your own.  If you are going to invest in something, it might as well be your health! There’s your comfort zone; then there’s where the magic happens. One day or day one? The choice is yours. 

Jessica Sykora is a Personal Trainer that specializes in Prenatal Personal Training and In-Home Personal Training throughout the South Bay. Personal Trainer South Bay, Prenatal Trainer South Bay, In-Home Personal Trainer.





4 Ways to have willpower during the Holiday!

Oh, the holidays... That special time of year where everywhere you turn there are festive feasts, spiked drinks, and indulgent treats tempting your waistline. Before tempting you with anymore disloyal decadence, here are a few fantastic ways to take on the goody goody gumdrops without rolling into the new year looking like one.

  1. Stay out of sight of the treat table. Instead of hovering over the array of unhealthy snacks, contemplating whether or not you should sneak in “just one”, try to just completely stay away. Let’s be honest, “just one” turns into pretty much everything but the kitchen sink! The best way to overcome temptation is to not be tempted in the first place. Play offense, not defense and just STAY AWAY. Divert your attention to socializing.

  2. Keep healthy options close and don’t show up to the party famished!  When your body is hungry, it is craving nutrients, not processed junk. Try to always keep healthy, nutrient-dense snacks like carrots, hummus or almonds close by.  The secret here is to never hit the point of “hangry” so you won’t feel tempted to eat the first thing in sight.

  3. In Trident We Trust. This is one of my all time favorites! When in doubt, pop a piece of minty fresh gum into your mouth. That’s right, Chew some gum to avoid temptations! Think about it, the last thing you will want to do is mix that minty fresh breath with food or drinks. It sounds crazy, but it will completely cut out your desire to want to consume anything else. 

  4. Hips don’t lie. Be honest with yourself about the price of indulgence. Sometimes painting a realistic picture of the repercussions can be enough to cringe you away from the cookie tray. My secret? I use the if-then strategy. In other words, if I eat this entire bag of caramel M&M’s, then my stomach is going to hurt, my face is going to break out and I’ll have to make up for it by doing 1,000 squats tomorrow. Is it really worth it now? A little vanity can go a long way when it comes to the temptations to indulging.

My whole point in this blog, is not to defer you from experiencing the joys of celebrating the holidays with the ones you love, but rather to be able to take control of your temptations and do what you need to do in order to not over-indulge or feel terrible about yourself once you reach the New Year.

How to kick your sugar cravings.

First, we need to understand why we crave sugar.  

1. You aren't eating enough nutrient dense food and crave a quick fix.  If you haven't eaten enough nutrient-dense calories, your body's blood sugar levels are probably low. This makes your energy low, so you crave sugar for that quick energy fix.  The problem is, sugar spikes your blood sugar levels temporarily and then you come crashing down shortly thereafter.  If you do not feed your body the proper nutrients for sustainable energy, you will crave more and more sugar.

2. You've made eating sugar a habit.  Sugar is addictive.  Every time we eat sweets, especially artificial and processed sugars, we get a dopamine rush. Like any drug, it's a temporary high that has consequences. It turns into a bad habit that can create weight gain, diabetes, quicker aging and a lot more health problems.  The more insulin produced in the body the more fat production.  Processed sugars can even suppress the hormones in your body that give you feeling of being full. So you are more likely to overeat. If you find yourself craving sugar, opt out for a healthy snack like a piece of fruit or nuts.

3. You need for fiber in your diet.  When your hormones are imbalanced, your body may crave sugar as a result of low insulin and leptin levels.  The best way to get the sustainable energy you need and balance out your hormones, is to eat fiber rich foods with complex carbohydrates.  Complex carbohydrates take longer to break down into usable sugar, so your energy is sustained.  On the other hand, if you are eating carbohydrates that are not fiber rich, like pasta and white rice, you're body is absorbing that food just like it would absorb sugar.  

donut.jpg