September Wellness 01: Move It
With winter and cold season just around the corner, my family and I are focusing on improving our health and boosting our immunity in September, so I wanted to share some tangible ways in which we are doing that! We are focusing on movement + exercise, eating as many vegetables as possible, being consistent with our supplements and ridding our home of any lingering chemicals or chemical-laden products. I'll be sharing little tidbits over on Instagram if you want to play along!
First up: MOVEMENT
+ Goal: do something, everyday.
It doesn't have to be an hour long workout, but move your body and challenge yourself every. single. day. I get that it is difficult to carve out 60 or even 30 minutes with commuting, kids, a job, whatever, but make it a priority and make it work for you! Maybe that means a long walk around the neighborhood, or a ten minute HIIT workout. Whatever time you have during the day, make it count. I guarantee you can find 5, 10, even 20 minutes to devote to your physical health if you are truly honest with how you spend you time (hello Pinterest! Guilty as charged.)
If you have:
+ 5 minutes: hollow rocks, renegade rows, pull-ups, pushups, good old crunches. You can even do some tabata work: 20 seconds work, 10 seconds rest x 8 rounds. I like to do pull-ups, push ups, squats, sit ups for whole-body training in under 5 minutes!
+ 10 minutes: complete one of these great HIIT workouts
+ 16 minutes: do some sprints. 30 seconds full on sprint, 90 seconds recovery x 8 rounds
+ 20 minutes: complete a metcon (metabolic conditioning workout) and get that heart rate up OR for a low key recovery workout, do some yoga (I personally like the YogaX from P90x)
+ 20-30 minutes: complete one of the videos from this great series
+ 30 minutes or more: mix it up! Go for a trail run, a light jog or a swim, then do some hollow rocks, then stretch it out.
+ We use peppermint oil + Ningxia Nitro before a workout for a little boost!
+ We support our post-workout bodies with supplements like BLM (more on that later) and a peppermint protein smoothie.
+ Adding grapefruit oil to your water is another great way to maximize the post-working burning window. Just make sure to use a glass drinking vessel.
+ Other postworkout favorites: Deep Relief, PanAway, OrthoEase massage oil, copaiba + peppermint oils, lavender for calming.
+ Spend some time foam rolling and stretching while you watch TV.
+ Concentrate on mobilizing any problem areas where you experience any discomfort or have knots. Remember that the root of any discomfort may be upstream (i.e., if your ankle hurts, think about mobilizing from the hip). Here are some good explanations.
+ Get your spouse, significant other, roommate, best friend to be your workout partner. Having someone else with you will inspire you to stay committed!
Let's set tangible, measurable goals for movement and make September our best month yet! Want to join me?!