Guest post by Andrew Turner A great morning is the foundation of a great day, so it’s important to get into the habit of keeping yourself fresh, energized, and stress-free even before your day starts. However, this easier said than done – most of us still struggle keeping ourselves ready and prepared to face the day. While developing a morning routine sounds challenging, it’s not rocket science – it is surprisingly simple and doable by everyone, whether you’re a morning person or not. To help you reduce stress and keep you fresh, productive, and focused (not only in the morning but for the rest of your day), here are some of the best things you can try: Get enough sleep What best way to keep you feeling and looking fresh in the morning than getting a full night’s rest! Even as adults, you need your 7 to 8 hours of sleep to function at your best in the morning. Getting your 7-8 hours a night, according to experts, helps boost your immune system, prevents diseases, relieves stress, and even helps you manage your weight more effectively. However, anything more than 8 hours of sleep is counterintuitive and may make you even more sluggish during the day, so make sure that you’re sleeping within the healthy 7 to 8-hour range. Drink water Jumpstart your metabolism in the morning by drinking a glass of water after you wake up (and on an empty stomach). Drinking water on an empty stomach will help you feel more energized and less hungry as you go through your day. And don’t forget to drink up throughout the day – make sure you drink more than 8 glasses (330 mL) of water a day to stay hydrated, cool, and feeling fresh. Get a good breakfast Don’t skip breakfast – make sure to load up on good food before you start your day. Have a healthy, well-balanced meal (with fruits, vegetables, and protein) so you’ll have all the energy you need for your activities, feel full, and won’t have the urge to binge later on. Besides getting a good breakfast, make sure to take vitamins and supplements to help fill in your nutritional gaps. Since you can’t get every vitamin and mineral in the food you eat, you need to take your supplements regularly, especially as you’re getting older. Exercise Exercise is one of the best ways to keep you feeling fresh in the morning. Exercise gives you more energy, helps you sweat out toxins, and release endorphins that make you feel happy. The benefits of exercise are virtually limitless – from helping you stay fit and healthy, to helping you live longer and keeping you stress-free, that’s why you should dedicate at least 30 minutes of your day for a workout, whether walking, running, yoga, pilates, or Zumba. Wake up early Want to stay fresh in the morning? Sleep early and wake up early. Early risers are more in control of their day and have more time to plan for their activities than those who wake up late. You’ll feel more fresh, focused, and productive if you rise early, that’s why successful people like Tim Cook, Oprah Winfrey, and Richard Branson (to name a few) wake up before 5 am. Experiment with essential oils Some essential oils are known for their happy hormone-boosting capabilities, that’s why they are becoming more and more popular with individuals who are looking for natural ways to relax or feel energized throughout the day. You can experiment with essential oils to see what scents work best for you – for instance, if you want to feel refreshed any time of the day, you can diffuse peppermint oil in your home or office. While you may find some of these tips foreign to you (like for instance, waking up early or getting a full sleep), with the right motivation and constant practice, you’ll get there. Add these simple steps in your daily routine to help you feel fresh, energized, and focused all day long! 1. "The Science of Sleep: Why You Need 7 to 8 Hours a Night - Healthline." https://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night. Accessed 20 Aug. 2018.
2. "Zumba - Wikipedia." https://en.wikipedia.org/wiki/Zumba. Accessed 20 Aug. 2018.
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Guest post by: Andrew Turner You’ll feel so much better if you boost your energy levels before your workout, so don’t exercise on an empty stomach! The truth is, your body needs some fuel to be able to perform difficult tasks such as daily workouts which is why you need to provide yourself with some healthy nutrients and fresh ingredients that will keep you going. The right type of food, optimal amount and the perfect timing can do wonders to your body and increase your performance! When to Eat? It depends on the type of food you choose to eat. If you are having a regular meal (full portion) containing protein, carbohydrates and vitamins, you should eat 2 to 3 hours before your workout. If you just want to have a light meal or an energizing snack, then you can eat 30 to 45 minutes prior. Which types of food will give you a lot of energy? Carbohydrates, proteins and fat all act as fuel for your body, but how to choose what to eat? Fats are slow-digesting which is why you should avoid eating too much of them and focus more on proteins and carbohydrates. Here are some of the smartest options for your pre-workout meals: Banana Banana is a great source of carbohydrates and potassium which means it will increase your blood sugar levels and make you feel more energetic. Eat one banana about 30 minutes before your workout if you want a quick snack, or mix it in a fruit smoothie as your perfect fresh ingredients in a healthy and natural energy drink (remember that organic bananas will do more good to your body). Muesli with Greek Yoghurt Greek yoghurt is jam-packed with proteins and then you just need some healthy carbs such as dried or fresh fruit and cereals. Granola and fruit will fuel your body with fast-digesting carbs, while yoghurt makes you feel full longer and supplies your body with protein to prevent weakness of muscles. This light meal should be consumed about an hour before you start exercising. Porridge Did you know that porridge is one of the healthiest breakfast options and the perfect pre-workout meal? And it is delicious too! Oats contain complex carbohydrates and are rich in fibre (choose organic oats whenever you can). If you add a protein powder you will have a protein-rich meal that will boost your energy levels. It is best to consume porridge 2 hours before your workout. Peanut or Almond Butter and Fresh Fruit A spoon or two of peanut or almond butter, and you won’t feel hungry for a long time and yet your stomach isn’t full. Mix it with fresh ingredients like organic banana or apple and you get all the elements of a healthy snack that will elevate your energy levels right on time before you start exercising. Eat this snack one hour prior to your workout. Whole Grain Toast Whole grain toast is a great base to boost your energy levels because it is full of fibre and carbohydrates. Top it with anything you like such as organic jam, yoghurt, honey, peanut butter or egg.This easy meal works best if you consume it 45 minutes before you start exercising. Omelette If you prefer a more substantial meal, then an omelette is ideal because it promotes muscle growth (eggs are rich in muscle-building proteins and amino acids) and makes you feel full longer. It takes a lot of time to digest whole eggs and you should eat an omelette 2 to 3 hours before your workout, or, alternatively, make one with egg whites only and you will get a lighter meal (containing protein and no fat) which you can eat about one hour prior to your exercise routine. Chicken and Brown Rice
And if you are planning to exercise after lunch, why not treat yourself with a delicious and healthy meal such as chicken breasts and brown rice. You get both proteins and fast-acting carbohydrates in one single dish. Add a fresh ingredient such as lettuce or tomato and you will have a dose of vitamins as well! |
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