I recently had the privilege to speak to a 5 mile running group. As part of my talk I offered them 5 tips to a successful race. Looking over the list it really applies to anyone. Whether you're running, changing a habit or just need more support these tips can help you live your best life. I hope you find them helpful. Here's to a happy, healthy week. Stay strong!
5 Tips for a Successful 5 Miler(or just a healthier week!)
Food Focus: Understanding your unique dietary needs. Let’s dial up your nutrition. We all feel better when we eat clean. Start by looking at what’s on your plate or what;s going in your mouth. Most people are so busy they don't really care what they eat. Is that you? Take a little more effort into eating more whole foods, especially vegetables and fruits. Don't over think this...keep things simple and focus on whole foods found in the produce section or farmer's market. Pack and prepare pre or post-workout snacks and water if you're on the go. Things like green smoothies, overnight oats, bananas, cut fruit, almond butter toast. Learn what works the best for your body and what feels right. We're all so different.
Practice mindful eating, that's eating without a gadget, magazine or watching TV. Yes, that means you and your plate....have a date. Just do it. It's amazing how you can eat less by just focusing on what you're doing and not getting distracted. Encourage others around you to join you for a healthy meal. Create a healthy pot luck or find others to make you accountable and keep it social.
And lastly, try to limit processed food and alcohol.
2. Get your Zzzz’s the Importance of sleep
Ideas to help you get to bed early. Create a gentle calming bedtime routine. Take a bath, read a relaxing book and play soft music. Write down a list of what you need to do for the next day and don't think about it. Make the room cozy and comfortable. Keep it dark and remove all electronics. Focus of relaxing.
3. Water staying hydrated:
How water can benefit your training?
Proper hydration improves all body functions and gives you great skin.
It keeps things moving and helps to flush unwanted toxins from the body. We are made up of mostly water and drinking filtered water between meals can also improve cognitive function. Making the work day go much smoother and less stressful. Offer hunger is masked as thirst, so try drinking enough throughout the day. Make it exciting by adding berries, cucumber slices or lemon to keep you motivated.
4. Recovery & Digestion:
Taking the time to rest and recover is vital to your overall health. Sleep, movement and proper nutrition all work together for healthy self care routine. Checking in with yourself, your aches and pains, how your digestion is working, stretching, foam rolling, taking a rest day can help to heal the body and fight off inflammation and strengthen your immune system.
5. Mental Health:
Getting your head in the game. Asking why? And what’s next? Finding that inner athlete for this race and beyond. What other goals can you accomplish this season?
When you take time to ask yourself the tough questions and begin to focus on one healthy habit others are sure to follow. Physical, emotional, spiritual and financial health can all become sharper and stronger. Remembering to take small steps in the right direction and don't be afraid of failure or small setbacks.