Column Rocio Dos Santos Arenas
Keep it up … don’t lose focus
It has been a great four weeks, should you have followed all the guidance’s and tips on incorporating or improving your health and fitness I am impressed and proud of your achievements.
Results will start to kick in by now, your body has had the time to adjust to the new changes and habits have started to form, it is said 21 days is all you need to turn a newfound skill or like into a habit.
Photo by S’well on Unsplash
I find however, a lot of midterm pressure at certain jobs right before the summer holidays with projects and deadlines which leads to unwanted stress and overcompensating bodies. Your day can seem packed and feel like there is literally no room to breathe or take a break. Find one!
In order of priorities first comes you, then you and after that you can start taking care of others, how well do you want to be of service to those around you if you can’t take proper care of yourself?
Ten minutes a day to sit some place comfortable enough and breathe, 20 minutes to walk outside and get some fresh air, to do some stretches and improve your circulation, to do a Tabata routine like the one that was shared two weeks ago …
Time is extremely valuable in your busy day but so is your body, health and mind. Let me break it down for you:
24 hours in a day
8 hours to sleep leaves us with 16 hours
Let’s say you spend 9 hours at work on average
We have 7 hours left, from these we will use 3 for our meal preps and eating.
There still remain 4 to spend reading, journaling, meditating, working out, socializing, family bonding, grocery shopping … There is always time if you prioritize your needs enough.
Spencer Davis on Unsplash
- In terms of saving time, preparation is key, here are my tips for this week for you to make the most out of the little time you have left.
Meal planning. A concept created for you to sit once a week with a blank piece of paper and dot down the meals you would be wanting to have as a family, couple or alone during the coming days. It allows you to properly visualize, organize and prioritize your needs.
It will allow you to be better structured, to save money on groceries as nothing will go to waste and to avoid blank staring moments at the fridge to end up cooking pasta or rice as the motivation is lost.
It also allows for any family member to have the ability of preparing those meals depending on time available as it might be that every day you all have a different schedule. You will then inspire yourself to search for innovative cooking ideas and recipes, easy to make dishes and learn all what is in season around you.
- Another great tip is to Meal prep, this means using one hour of your Sunday, ideally with your meal plan in hand, to precook certain items.
Let me give you some examples, if you have thought of doing quinoa salad on Tuesday and Friday you can then go ahead and boil 2 cups of quinoa and have them stored in an air tight container in your fridge, the same would apply to protein for salads (chicken, beef, tuna …), you can cook your beans and pulses the same way and have them stored as well as any soup, cream or stir fry.
When it comes to vegetables there are some that allow being peeled and chopped whilst staying fresh and crispy if stored in an airtight sealed container with a humid kitchen paper towel covering them.
Photo by S’well on Unsplash
These small tips will save you tons of prep time in the kitchen and further motivate you to go ahead with that meal plan that you so nicely put together as half of the items will already be prepared.
Keep going as you are, your body will start craving good nutrition and movement the more you give it those things. You are looking at a long term change, a lifestyle to be precise., Stick to what makes you feel great, to what makes you sleep like a baby and to what makes your mood stable and happy throughout.
I have attached a link to a downloadable free meal plan template so you can feel more motivated to dot those recipes on there.
And for this week’s workout I am sharing with you a beginner friendly 45 minute yoga class to be done from the comfort of your home.
Tune in next week for our last series of fit for the summer as I give you applied exercises to be performed whilst on holidays, how to keep the cheat balance without it ruining all the progress thus far and a great DIY body butter recipe for you to nourish your skin in theses hot times ahead.
About the author:
Rocio Dos Santos Arenas is an Holistic Health Coach specialized in gut health conditions and food intolerances and is a trained Pilates and Yoga instructor and movement enthusiast. She is currently living in the French part of Switzerland spreading knowledge and awareness about the importance of a healthy body and a healthy mind and transforming people through an active lifestyle with group classes, courses, workshops, retreats. She recently found her company Activ Wellness to provide you with the guidance, tools and support you need and bring changes and so you become stronger, healthier and more focused.
