It feels like we're finally emerging from our COVID coccons. The sun is shining, the temperature is warmer, and we're slowly making our way back to the office.
Some of us are still working from home. By now, it may feel like #nobigdeal to work from home. Some of us, however, might still feel like working from home has us balancing on a tight rope on work, family, and personal obligations. Here are some tips that can help keep you happy, healthy and sane while you continue to #WFH.
1. Make a to-do list and schedule it out
2. Find a morning routine that works for you
3. Set boundaries
4. Plan your meals ahead of time
5. Keep snacks out of sight and out of mind to stop mindless grazing
6. Make sure to schedule breaks
Working at home can be challenging, try these tips to help create structure and healthy routines to keep yourself focused and feeling successful.
I find meal planing is way more fun when I can create something new. I like sharing you new recipes every #foodieFriday to help your create something tasty and healthy for your and your family on the weekend.
Since it finally feel like Spring in the Gallatin Valley, why don't we celebrate with something we can eat on a sunny patio with a nice frosty glass of local beer? Today I'm sharing with you a healthy revamp of a classic Mexican-American recipe, enchiladas. This one is courtesy of Renaissance Periodization. The Macros (per enchilada) are:
Protein: 20g; fat: 7g; carbs: 8g
Did you see Coach Audy's Weekly Wellness Action this week? She challenged us to get 7 hours of sleep each night.
Sleep is the MOST IMPORTANT recovery tool we have. It is only when we're sleeping that our bodies produce human growth hormone (HGH). This hormone is critical to repair our muscle tissues from cycling, hiking, running, CrossFit, life. Without your nightly dose of HGH you could not live for very long. Without your nightly dose of HGH you could not get leaner, stronger, faster, fitter.
How you get more of this amazing ergogenic aid?
Do you know what else helps you recover? GOOD FOOD! It's #foodiefriday and here's a fantastic recipe from Nom Nom Paleo for sauteed spinach with bacon and mushrooms. This is good for dinner OR breakfast with a couple friend eggs on top. YUM YUM! Click on the image for the recipe.
When I was in yoga teacher training I learned about a dozen different styles of breathing exercises. All of them work to calm our central nervous system and focus our mind in the present moment. I have even encouraged some of you to focus on breath control during our workouts by lengthening your exhale and breathing through your nose. These and other techniques can help you calm down and actually increase the intensity of your workout.
One of my favorite breathing exercises is box breathing. This is simply breathing in for a specific count, holding your breath for a specific count, exhaling for a specific count, then holding your breath again before the next inhale. It only takes a few cycles of box breathing before you feel your body calm down. Here is a great video demonstration from one of the masters of breath control, Mark Divine of SealFit.
You might be wondering why this #foodiefriday blog is about breath control and stress management. Many of us tend to overeat when we are stressed. We eat fast. We eat more carbohydrates and less protein. We eat beyond satiety.
Reducing our stress can help us listen to satiety cues and reframe meal times into enjoyable moments rather than a hectic race to just cram food in our face.
Of course, it wouldn't be #foodiefriday without a recipe. Here's a fabulous quiche you can make this weekend or next for Mother's day. Enjoy!
Progress over perfection.
I am nearly finished with our Spring Check-ins and I am so excited by what I'm hearing from almost everyone. It seems our gym is filled with happy people who care more about consistency, community and effort rather than perfection, ego and outcomes. I can tell you that hearing our athletes say that they want to focus on consistency before all else makes us Coaches want to do backflips!
Consistency always trumps perfection. Consistency is more than just the daily grind. It's realizing that one missed gym day, one non-macro balanced meal, one too many beers, or a crappy night of sleep is not going to derail you and send you down the, "Oh What the Hell" rabbit hole.
Consistency is making a series of small decisions that continue to push the needle in the direction of your goal. Consistency is knowing that you can always make a different choice for your next meal, your next day, your next anything!
Consistency creates momentum and momentum creates motivation. Lots of people erroneously believe that motivation must precede success. It's actually the other way around. Success creates motivation. Think about it, when you are starting something new, a small success feels so good that you want to continue. This is true for everything in life. All you need is one small win, then another, then another, string together a bunch of consistent small wins and you're on your way baby!
Sure the perfect day is alluring and something for which we all occasionally strive. However, you're much more likely to achieve that perfect day after you've achieved a string of 80% consistent days.
It's #foodiefriday and I have an excellent recipe for you from The Splendid Table. Spring greens are in full production from our local farms and eggs are readily available. Enjoy this fabulous salad that makes a great quick weeknight dinner or a delicious side dish to a bigger Sunday meal. Celebrate spring!
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