Wellness: The Basics
WELLNESS: THE BASIS
If you want to make an true impact on your health and wellness – avoid the quick-fixes and social media solutions. Create a foundation of health that you can fall back on, even when life gets busy.
Here are some healthy habits and tips to work into your routine:
MOVEMENT
Everyone’s goals are going to be different. The key is to write down your goals and track progress.
Try downloading a new WORK OUT APP such as 7-Minute Workout.
BOOKMARK YOUTUBE CHANNELS on your computer – try to find a mix of yoga, stretching, cardio and resistance training.
Find a WORK OUT BUDDY – this may be someone you check in with daily to see if you met your goals or you can complete the work out together via video calling (FaceTime, Zoom, Skype, etc).
USE NATURE – Go for a walk, run or bike ride outside. On nice days do your workout on your deck/lawn/balcony.
Use your RESOURCES. Does your work out studio offer online recordings, does your trainer do virtual training, does your class instructor offer live video classes?
Get your FAMILY INVOLVED. Take turns picking the outdoor activity – play 2-on-2 basketball, throw a ball around, play hop scotch.
SAPCE IT OUT. You don’t have to do your work out all at once. You can spread it throughout the day. Set an alarm on your phone for every 60 minutes – complete 20 squats, 10 legs lifts, 10 (wall) push ups and 10 crunches. You can raise this goal and/or add weights as you progress.
The key is to stay active. Do what works for you and your schedule. Every little but helps.
HEALTHY FOOD
Pick up some HEALTHY PANTRY & FREEZER STAPLES next time you are out.
- Quinoa
- Wild Rice
- Dried Lentils
- Canned Chickpeas and Beans (such as Yves)
- Steel Cut Oats
- Chia Seeds
- Protein Powder / Collagen
- Nuts & Seeds
- Nut Butter
- Spices
- Ground flaxseed
- Frozen berries & vegetables
Make some HOMEMADE FREEZER MEALS in bulk to help continue nutritious meals before the next grocery run. Try some hearty soups and stews, pasta sauces, chilli, lasagnas (experiment eggplant or sweet potatoes) and meats in difference sauces.
LIMIT FOOD WASTE by cutting and freezing excess fruits and vegetables before they go bad.
Grow your own HERB GARDEN at home for fresh herbs on hand.
TRY SOMETHING NEW. Grab your cook books or open your Pinterest and pick a couple of new recipes to try. Add the ingredients to your next grocery list to make sure you have what you need. Or take it up a notch and try an online cooking class!
WATER INTAKE
This tip is a basic one but a hard one. We all know we need to drink more water – 2+ litres per day is a common goal with my patients – but we rarely do. Set a goal for yourself. If you used to have 4 glasses per day (1L) try adding a 5th glass consecutively for the next week.
Track your goal with pen and paper or a note on your phone.Use an app like Plant Nanny to keep you drinking throughout the day.
GO INWARD
What is something you have always wanted to start? Or is the something you want to add back in?
Grab a BOOK from the pile beside your bed, schedule the HOBBY you could never get around to doing (sketching, painting, scrapbooking, etc), or learn a NEW SKILL. There are so many resources available online to help us grow. Download some new PODCASTS, enrol in a VIRTUAL CLASS, or take a MASTERCLASS. Use your LOCAL LIBRARY – there are so many resources available for free (and online).
GO OUTWARD
Stay connected with your friends and family. Schedule a coffee date, girl’s night, games night or invite your friends/family to dinner. Check in via text or phone to those you miss and don’t be afraid to ask for more connection.
Questions? Send me an email [info@mckenzienisbet.com] or book a virtual 15-Minute Meet & Greet Session or an Initial Consultation. Let’s chat!