Hello beautiful! Let’s talk about what goes in to having a healthy body OUTSIDE of the gym. Reaching health and fitness goals takes more than a gym routine, so here are 5 habits to maintain a healthy body.
A Morning ACV Shot wakes up the belly before breakfast. I recommend having food and water readily available 10 minutes after drinking apple cider vinegar. Even though I prefer to exercise on an empty stomach, I still eat a granola bar or something after ACV. Apple cider vinegar is highly acidic, so it is important to dilute it with, at least, water. The recommended ratio is 1 TBSP ACV : 8 OZ water. To make ‘tastier’ ACV shots, add sweeteners like honey, stevia or agave. Natural ingredients can also be added for enhanced benefits, such as, ginger, lemon, turmeric and cinnamon. Drinking apple cider vinegar has many health benefits from ingesting apple cider vinegar, but to name a few: digestive support, balanced blood sugar, immune system support, weight management, and energy booster. Use apple cider vinegar responsibly. Too much can do more harm than good, so practice moderation.
Frequent Hydration is essential for survival. Existence is the basis of our needs for water. You will inevitably die without it, so keep up with our water intake. If that is not reason enough, drinking an adequate amount of water can promote healthier hair and skin, Improves physical performance and brain function, removes toxins and boosts metabolism. As of the most recent studies, the recommended amount of water intake is 125 ounces for males and 91 ounces for females. I shoot for the recommended amount but realistically I consume 50 ounces a day (I know, I know, it is not setting a great example but I will be better for you, I promise!) Some reasons I have trouble reaching my water goals include, alcohol consumption and lack of activity. When I drink alcohol (from wine to tequila), I do not hydrate much the next day. When I skip workouts and spend all day on the couch, I don’t really get thirsty so I don’t drink a lot of water. I know when I am not getting enough water in different ways. When I do not go to the bathroom frequently, my urine is not pale yellow or clear, or I feel tired/dizzy I might need to drink more water. You’ve probably experience similar symptoms of dehydration. Drinking more water helps improve energy, mood and digestion, so drink up!
Eat your Food. I love to eat as much as I love to cook (so that’s A LOT). I try to be conscious of the food I eat because my health is important to me. I want to live a fun and active lifestyle, and that is much easier when I am fueled and healthy rather than depleted and sick. I base my diets off of raw/fresh fruits and vegetables and drink beverages with low sugar content. I do not follow restrictive diets, unless it is for my benefit. For example, I really love cheese, butter, and yogurt, but I am lactose intolerant. Dairy makes me bloat, and poop, horribly. It is hours of discomfort, and farting that can be avoided by making conscious meal choices. Though I primary eat healthy, I indulge when it feels okay for my body. Exploring a new donut shop or eating ice cream and candy during movie nights are just fine when occasional.
Self Care Saturdays! I have neglected a few SCSs in a row this year, but I am making an effort to partake in more self care. Self care can mean many things. For me, I try to take care of myself physically, mentally and spiritually. The objective is to find peace and relaxation to give my body and mind a break. Ideally, self care is performed daily but sometimes we get so busy and caught up in chaos that we forget. I forget often. Saturdays are when I check in with myself. I reflect on, What can I do to feel good and relaxed? and Where is my body needing some TLC? Sometimes I need an at-home pedicure to give my feet a rest or I might unwind with movies, chocolates and red wine. Show yourself some care this Saturday!
Stretch the body. A great way to clear your mind and maintain a healthy boy is to stretch. To relieve stress, people often recommend yoga (a spiritual practice for health and relaxation). Stretching prevents injury and improves circulation, flexibility and posture. I believe there is always time to stretch, and I try to do it daily, but it is recommended to stretch for 20 to 30 minutes at least three times a week. Take the time to stand up and do some side bends. Sweep the arms up to the sky with an inhale. Hold for 4 counts and exhale as you bend slowly to the left. Inhale as you return to center, and exhale as you bend slowly to the right. Repeat this movement a few more times, and even follow with some shoulder rolls. Anything can improve with consistent practice and great things take time, so be patient and kind to yourself.
These are just a few basic ways to reach health and fitness goals. It is always important to remember that every body is unique and beautiful, therefore everybody may have different needs. Explore your body to learn what makes it feel its strongest! Do the research and put in the work for your goals. Take it easy peasy!
Peace and Love,