Welcome to Spring! Spring always makes me think about renewal, rejuvenation and replenishment.
This week, I invite you to renew the commitments you have made to yourself about your health, happiness and dreams.
Pushing RESET is always an option.
No matter what, you can always begin anew, start from where you are, leave the past in the past and move forward.
Some things that really restore me include...
Studies show that getting enough rest allows you to perform better, regulates your hormones so you actually metabolize fats more efﬁciently, reduces stress, improves focus, creativity and memory and regulates and reduces inﬂammation.
Water is necessary to the function of all our internal organs, our metabolic function and is vital in every body process. One of the most common causes of digestive problems, lymph congestion (your immune system), and the inability to naturally detoxify is dehydration.
I love this app called Water Minder - it helps remind me to keep drinking water all day!
These are the 5 questions to ask yourself in almost any situation, whether you are at a restaurant, traveling, busy, or cooking at home.
When did you last eat? If it’s been longer than 2-4 hours, it’s time to eat
Where is the complete protein? Are you about to eat at least 1 serving (20-30 g) of complete protein? If not, find some protein.
To meet your daily protein needs, supplementing with a quality protein powder can help you achieve your desired goals without having to cook every meal.
Where are the fruits and veggies? Are you about to eat at least 2 servings of veggies? Prepare them anyway you like, but eat them with every meal or snack. One serving is about 1/2-1 cup and your target should be 5-10 cups per day.
Sometimes it's tough to prepare or get access to enough greens to meet your daily needs. In those cases, and also while traveling, it’s recommended to use a greens powder like Organifi.
Where are the carbs? If you just worked out, you will want to include a serving of starchy carbs to your next meal to replace the muscle glycogen that was depleted during exercise.
If you workout in the morning, the first half of your day will include all of your starchy carbs and dinner will not have a serving of carbs. If you workout in the afternoon/evening, you will include a serving of carbs with your dinner - you can either skip the carbs at lunch and eat them at dinner, or half your lunch serving of carbs and add the other half to dinner.
Where are your fats coming from? Today you need some fat from animal foods, olive oil, mixed nuts and from flaxseeds/flaxseed oil. Spread them throughout the day but make sure to add them in.
If you are traveling/eating out here’s a great resource with some more healthy tips for on the go.
Exercise is a total mood enhancer. Sometimes the hardest part is getting started, that's why it's so important to have quick workouts you can #stopdropandbettyrock anywhere, anytime.
A quick 15 minute workout is enough to energize me and get me motivated to do so many other things.
Use the awesome resources here on the blog and get motivated to do a workout anywhere you are!
It's your turn!
Renew your "Fitness Vows" in the comments below and let me and the other members of our awesome worldwide Betty Rocker fitfam know what you're going to get focused - or re-focused - on this Spring!
Thank you for joining me today! If you enjoyed this post, share it with a friend!