We all live a busy life, and let's face it...we do what we can to stay healthy without the luxury of planned meals, daily training and guidance from a professional. So how can you stay healthy and fit year round without breaking the bank, or living at the gym? Here are my top 5 tips that you can add to your routine!
1. Plan Your Workouts for the Week
Every Sunday my husband and I plan our workouts for the week. We have a hectic schedule filled with work, puppy drop offs and pick ups, and appointments. To keep ourselves committed we look at the week ahead and decide who is getting a sweat in/when. For us, we have a little puppy who needs to be supervised in the evenings (for many of you, you will struggle to figure out who is with the kids while the other is out).
Our week becomes a tightly planned system of Andrew working out from A to B, and Amber doing a class from C-D, Dinner at E, and walking Ellie at F. This keeps us accountable and we feel a sense of accomplishment when we complete a week. I do want to say however, that you need to be okay with missing a day from the schedule if need be. Which leads me to my next tip!
2. Know When to Rest
In a previous post I discussed Adrenal Fatigue, and my experience with it. I learned the very hard way that you need to know when to rest. I burned the candle at both ends for far too long, and pushed my body beyond it's limits, and I experienced a complete and total shut down.
Coming out of this experience, I have made it a priority to listen to my body. I encourage you to NOT attend that workout when you are struggling to get through it. If you are saying to yourself, "I am exhausted, but I have to workout"...NO. If you are too tired to workout, your body is producing extra stress hormones (cortisol) to get you through it, thus signally to your body to go into "fight or flight mode". This increases storage of fat, water retention and just drains your adrenal system. I understand that many of you will say to yourself..."The harder I work, the better the results, and if I stop, I will gain weight"...wrong! Know your limit. I recently took an entire month off of working out because I returned back to the classroom, and was very drained at the end of my days. I lost more weight in that month by resting than I ever have at the gym. I gave my body the energy it needed, and respected its need for a time out. So, if you are getting ready for the gym and your body is telling you...I can't do this, listen. It's just not worth it!
3. Listen Honey!
Why am I talking about Honey? Well because it is one of my most favourite wellness tricks! How do I use it? How don't I use it is the question!
There are SO many health benefits that come along with a spoon full of this delicious nectar. I'm not talking about that gooey bottle with the cute little bee friend on the front...I'm talking about Raw, Un-pasturized honey. There are so many benefits ranging from anti-inflammatory properties to energy, to aiding sleep and weight loss. I can hear you all...weight loss you say?
"The Honey Revolution" by Dr. Ron Fessenden discusses the importance of a spoon full of honey before bed. Like yourselves, I have been told for years...nothing to eat right before bed (especially not a spoon full of sugar!). What I learned however is that our body is working extremely hard when we are sleeping, and our liver needs the glycogen supply to fuel our body with the energy it needs. Check out this link http://www.livinghoney.biz/the-honey-revolution.html for the lengthy specifics, but basically if we eat dinner around 6 or 7pm, and get to bed around 10:00pm the body will have used up to half of the liver's supply of glycogen. That tsp of honey right before bedtime restocks the liver with the glycogen levels needed to get through the night before our body sends out a panic signal (stress hormones=fat storage). It also helps to move gunk in your intestinal tract right on out (better digestion=weight management).
I also love to start my day with a cup of warm (not boiling) water with a tsp of honey, half a lemon and a pinch of cinnamon. This stabilizes the blood sugar levels, and revs up your digestion.
4. Essential Oils
I do not go a single day without using Essential Oils. I love them so much that I became a Wellness Advocate for my absolute favourite EO company (contact for details). I now host classes throughout the month educating people about the power of essential oils.
What are they? They are naturally occurring compounds found in bark, seeds, flowers, stems, roots and other parts of plants. They have been used medicinally, for beauty, aromatherapy and for multiple health reasons such as stress and anxiety for centuries. They appear in multiple historical accounts such as the story of the three wise men (Frankincense and Myrrh), and in tales of Cleopatra. If they're good enough for baby jesus-heck they're good enough for me!
Essential oils have impacted my health in so many ways that I will need several posts to describe the various ways I use them. In the meantime, I can say that I replaced my entire medicine cabinet with essential oils. Gone are the endless bottles of this and that...a pill for this, a syrup for that--no thanks! Bladder infection? There's an oil for that! Headache? There's an oil for that! Indigestion and bloating...you get it! The uses are endless! This includes your bathroom routine of skin and hair care, tooth paste and soaps! Switching over to a natural lifestyle that utilizes what the earth provides has truly changed my life. I promise I will do a longer post about my daily essential oil routine.
5. Invest in a Good Probiotic
Taking a good probiotic every day has changed my overall health by improving my digestion...thus allowing my body to take in good nutrients, and move along efficiently!
I take my favourite probiotic every night before bed to give my body good microorganisms and fibre. Why do I take a specific Probiotic, and what makes it so good? (Due to temporary compliance restrictions please contact me directly for the name of this Probiotic!!)
A good probiotic will contain a proprietary formula of pre-biotic fibre and six strains of probiotic microorganisms. The probiotic I use has a double-layer capsule which has drastically impacted my digestion. The double-layer helps protect all the good stuff inside the capsule from stomach acid! Additionally, the double capsule is able to make it through the stomach acid, all the way to our lower GI tract before it releases. This timed release is key! When healthy colonies of bacteria are present in the intestine they promote a positive balance in your body which leads to overall wellness. Working out is definitely important, but I owe much of my weight control to healthy digestion and nutrient absorption! Click on the table labeled "Contact" for more information about this Probiotic!
I owe my wellness to proper planning, adequate rest, and providing my body with the resources it needs to function optimally. Diet is also a huge contributing factor, however that is an entire post on it's own! Look for my future post about my Top 5 Diet Tips to learn about what I eat, and why!
Hi! My name is Amber, I am a wife and mother to Piper June. Welcome to my blog. You will find my path towards natural health and wellness as well as my honest discoveries as a new mother. In all aspects of life, I strive to cultivate Balance through a mindful existence. I share my experiences as a mother, helpful product reviews and companies that I am passionate about for our family. I am so grateful for your visit xo