Weight loss

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.

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Photo Credit: Unsplash





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.  

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