3 healthy lifestyle tips for women in burnout
Ahh, mornings, there is often a love / hate relationship here. Are you finding it difficult to wake up in the morning? You are not alone!
Are you winning your morning so that you can win the day? You know you want a healthy body that provides you strength to carry your children, groceries, or re-arrange the furniture, and energy that doesn’t tank mid-afternoon. You want to look good and feel great but for how long? Just for today or for years to come. Well, I have 3 healthy lifestyle tips that can help you.
We often sabotage ourselves with bad habits and chronic stress until we learn new skills and incorporate healthy habits.
I love mornings. I really enjoy the beauty of a great sunrise. The quiet calm with birds singing. Bouncing out of bed to start a wonderful day. But it was not alway like this.
I was in burnout with my energy tanking in the afternoon, bloated, extra sweaty, waking up around 2 am, and moody. Let me show you how I implemented these 3 healthy lifestyle tips into my day.
Healthy lifestyle tips
We all know the right things to do because we hear it all the time:
Exercise
Prayer time/ meditation/ Scripture reading
Volunteering or Serving others
Journalling
Sports or activities for your kids
Reading
Learning something new
self-care, etc
What if all these “good” things are not right for you?!
YOU get to set your priorities by putting them through your priority filter because there are not enough hours in a day to incorporate everything. The list is long and I haven’t even mentioned the time you need to spend with your spouse, kids, friends, or working yet.
My healthy lifestyle tips start with a routine, a developed daily routine based on priorities. This routine prepares me for the day with exercise, gets my space tidy, reduces my stress and saves me “thinking energy”, if that’s a thing.
A habit is something that you do so often that it becomes easy, routine. Your habits become your behaviour.
If you are not happy with your life then something has to change. Even small changes can make massive results in your life.
How do you change your habits? First, embrace the idea of change as something positive, something that will bring you peace of mind or freedom. I started adding small habits to my daily routine. By attaching them to things I already do.
Healthy lifestyle tips to win the morning so that YOU can win the day.
1)Exercise:
We also know that successful habits take time to develop. Try new things and make changes when needed or when your priorities change. Exercise is a priority for me, my health, and is part of my self-care.
For me to achieve this habit, I have to get my workout clothes out and set the alarm the night before. I attach this new habit to my “get ready for bed routine”. I’m getting my pjs on then set out the workout clothes. So when I wake up it’s all right there saying Hello! Remember me!
I do my exercise first thing in the morning before the kids are awake, because a) I need to get it done. b) so that there are no distractions.
So, we know that successful people have successful habits. We also know that we need to recognise our bad habits and replace them with better ones.
Why exercise is so important:
It relieves stress and anxiety
Relieves digestive disorders
Increase your energy
Improves your sleep
improves your mood
Get your lymph system moving
Now, when I say exercise I mean something that does not add stress to the nervous system. That is walking or resistance training.
Walk 30 mins each day. You could walk around the block, a park, or some people prefer the mall in the winter.
Resistance exercise can be done with:
weights
resistance loops / bands
or even your own body weight
Resistance training is so beneficial for your mind and body. You feel a sense of accomplishment, give yourself a pat on the back.
This is a workout that promotes strength, improves mobility in your joints, balances hormones, and fights ageing. yes! Bring it on.
Followed by a post-workout high. The “feel-good” hormones, called endorphins that are released in your brain and boost your mood. I call it win, any way you look at it.
To simplify my life (less thinking), I prefer to follow an exercise video at home. I really like the program 645 from Beachbody. Amoila Cesar is the trainer and he incorporates resistance training with joint mobility work.
If that is not your thing and you like to plan your workouts, then I recommend Mind Pump Media. They have many programs to choose from and bundle deals. I like the programs Prime and Prime Pro for increased joint mobility to prevent injury and pain. For resistance training, I like the MAPS Anywhere or the MAPS Starter program. These can be done at home or a gym.
Eating nutritious food is very basic self-care
2) Nutrition:
The combination of nutrition and exercise is what women need for optimal health.
Next in my routine is nutritious eating. Food is fuel for the body. Ya, ya, we have heard that a million times. This is where we get protein, vitamins, minerals, healthy fats, and enzymes.
These nutrients improve our recovery from stress, provide us with energy, and support our immune system. Oh.my.gosh, I could go on and on! but I will save that for another time.
Eating nutritious food is very basic self-care. There is no replacement for nutritious eating. It makes no sense to fuel yourself on junk and then top it with a supplement. This is where we see that our bad habits affect our life.
Eat as best as you can and then supplement.
3) Drink more water:
Drinking water is so important for eliminating wastes, regulating your blood pressure, whether you retain water (feel puffy)or not, or have dark or puffy circles under your eyes.
Get yourself a pretty glass or stainless steel water bottle and a stainless steel straw. Keep it out where you will see it. Like on your counter or desk to remind yourself to drink water. Aim to drink half your body weight in ounces of water.
To change up the taste you can add slices of cucumber, lime, lemon, grapefruit, or mint leaves.
Replace soda or pop with carbonated water like Bubly or La Croix.
At the end of the day it comes down to, what do you really want? Do you want to stay the same? I applaud you if you are completely satisfied where you are at, but it doesn’t hurt to want to improve your life.
You can add new lifestyle habits easily by stacking it next to something you already do.
What healthy habits do you have in your day?
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