I thought that it would be fun to put all of my tips into one post in case you all missed any of the daily tips so far! Today, we're on Day 13!
Tip 1: Water. Infusing your water with fruits, vegetables & herbs is a great way to liven up the flavor!!
Water is the simplest way to help our body's organs AND brain function at their best!
Tip #2!
Frozen or Fresh Vegetables? Which is better?
BOTH are great for us!
I LOVE frozen vegetables because I don’t have to worry about them sitting in the refrigerator drawer and rotting before I use them! We all know that sometimes the best intentions at the grocery store don’t necessarily mean that the food gets cooked at home! Right now I have fresh broccoli in my refrigerator that’s seen better days! And you can buy in bulk so that we always have vegetables for meals and don’t have to think about it! During winter it can be difficult to find fresh produce and it’s sometimes expensive!
Is frozen produce as good for us as fresh?? YES! Frozen produce is often flash frozen at their peak ripeness which means they are the most nutrient packed when chosen for freezing.
Tip # 3. FOAM ROLLING!
Are you a roller??
What's your favorite area to roll?
For me, standing all day, using my chest muscles all day to open prescription bottles and holding the phone with my shoulder...I LOVE to roll out my back, hips, quads and hamstrings!!
Foam rolling helps promote blood flow, breaks down scar tissue, helps to lengthen muscles, reduce pain & soreness, increase range of motion and help with muscle recovery!
Tip #4 Produce wash!
Water alone does not remove pesticides, wax and junk from our fruits and vegetables.
My favorite brand is from Eat Cleaner, but there are many more to choose from!
Tip #5! Create a FEW playlists! Having different playlists ready to go for different moods and times of day is the perfect way to help us feel better!
Music just makes me feel good! Being healthy is all about feeling good!
Create playlists that made you feel good when you’re blue. Playlists that make you feel energetic before a workout. Playlists that help you power through a workout. Playlists that make you want to dance. Playlists that help relax you.
Tip #6 -- have a master recipe file on computer and/or favorite recipes marked in a few of your favorite healthy cookbooks for quick and easy ideas.
Tip #7 -- meal plan for your week! This makes the week much easier because you don't have to decide each day what's for lunch & dinner.
Today it's a SUPER practical tip that we can ALL use!
Tip # 8 - How to get that smell out of workout clothes! Or any clothes for that matter!
-- Don't leave wet clothes wadded up, lay out flat to dry.
-- Wash as quickly as possible
-- Don't use fabric softener on workout clothes because the film can trap bacteria
-- During rinse cycle, pour 1/2 cup baking soda or squeeze juice of one lemon in rinse cycle during wash
-- Use laundry detergent designed for sports or that already has baking soda
-- Soak clothes for 30 minutes pre-wash in white vinegar + cold water to kill bacteria
And if all of this fails, throw away the stinky clothes & save the nose of your neighbors during your workout!
Tip # 9 - STRETCHING!
I absolutely incorporate stretching after every single workout and even on my off days!
My favorite stretch has to be the pigeon!
#1 reason - it just FEELS GOOD! It's relaxing & therapeutic
#2 - a flexible muscle is a stronger muscle
#3 - it helps decrease soreness
#4 - it helps increase range of motion
Tip # 10!! Fitness & Life Journal!
Are you a journaler? Do you write goals? Do you track goals & accomplishments? Are you a pen & paper kind of person?
For me, it's super empowering and satisfying to write my goals, accomplishments and thoughts on paper. I've been an insoncistent journaler up until a week ago when I decided I would give this my real effort. And after a week of consistent work daily, I'm so excited about how good this makes me feel!
My goal is to consistently & daily write in this exact journal until I've filled the whole book. This is my favorite book from all that I've looked at! Now it's my FAVORITE way to help track fitness goals, health goals, life goals and reflect on the day to remember what we're grateful for!
Tip # 11
Drink more water!
I dare you to post a pic in the comments below of your water bottle today!!
Anytime I’m slacking on my water goals, I feel sluggish, have a headache and just feel plain blah! But as soon as I chug a glass or two, I’m feeling better absolutely have more energy. AND a cute water bottle will help with our drinking motivation!!
Tip #12 -- Find healthier alternatives for foods that you love & crave.
For example:
I love salad dressing. I tried many different homemade versions until I found one that's healthy and I love! So I'm not tempted by unhealthy dressings.
I love sweets. Anytime I'm craving sweets, I try eating fruit instead. And 98% of the time the fruit satisfies my craving.
I love chocolate. When I crave chocolate, I try to have my chocolate Shakeology instead of sugar loaded candy. Either as a shake, chocolate bars or chocolate cake.
I love peanut and almond butter. Instead of the sugar loaded varieties, I eat the all-natural lower sugar alternatives.
I love pasta. But I also know that wheat products promote inflammation. So I've found quinoa pastas that are super tasty and satisfy my pasta cravings.
I love milk. But I also know that dairy products promote inflammation in our bodies. I've been using unsweetened almond milk for a few years now and love it.
Tip #13 - Unplug. Rest. Recharge.
I think this is my most important tip of all. And definitely my most favorite tip of all!
I've spent most of this weekend unplugged, resting my brain & recharging while enjoying time with Burney celebrating our Anniversary.
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