SWAY LIFE FITNESS
Fitness isn’t just about going to the gym. Fitness is Self-Care from the inside out. It is what you read, who you surround yourself with, what you nourish your body with and of course, how you keep up your physical self. YOU are the key component to creating a sway life, so treat yourself that way.
Let’s be honest with ourselves. Life can be stressful. We are pulled in a million directions on a daily basis and it can leave us feeling drained. We feel too tired at times to take care of ourselves, which creates more stress. It becomes a vicious cycle. If we can learn how to manage this stress better and take care of ourselves we can change that vicious cycle into a virtuous one.
de-stress
Exercise your brain. After a long day how many of us immediately start turning off our brain by zoning out through mindless social media scrolling or watching TV? This actually stimulates your brain and in many cases, enhances stress and anxiety instead of reducing it. So instead, do something that exercises your brain in a way that isn’t typically utilized. Board games, reading for leisure, or brain exercising apps are all ways that you can engage your brain while ‘defocusing’ from your stressors.
Focus on gratitude. Some people like gratitude journals so you can go back and reflect. I enjoy gratitude walks. Either way, it is taking the time to be thankful for all the good in your life verses only focusing on the bad. Do you have a roof over your head, clothes on your body, food in the fridge? If you do, than you are doing better than the majority of the world. Take time to appreciate all the little things and it will add up to a big feeling of satisfaction.
Pay attention to your ebbs and flows. Know your energy rhythm so you know the right time for each of your activities. When do you have the most energy in the day? Are you a morning person or an evening person? If you do high-energy activities when you are at your highest-energy level, you are more likely to enjoy them. I personally am not a morning person. So if I tried to schedule my workouts in the morning, I would never go. So I go to the gym during my highest energy level times which are at lunch or right after work. That energy is then able to continue during some of my lower energy times in the late afternoon.
Get enough sleep. When we wake up tired, we are setting ourselves up for another stressful day. Make sure you get the minimum 8 hours of good sleep every night to be the best you.
Choose Happy. Remember that YOU control your mood. You get to decide what bothers you and what doesn’t. You can allow things to get under your skin or you can choose to let it go. And as we all learned from Frozen, you gotta just let it go.
unwind
Schedule downtime. You schedule meetings all day long. Don’t forget to schedule in your YOU time. You wouldn’t show up late to a 1:1 with your boss, don’t be late to the 1:1 with you.
Get out of the house. We get cooped up indoors for most of the day. Fresh air is great for the soul. Even better when you are getting it by riding a bike with your kid or walking your dog.
Give Love. Spend time with the person you care the most about. Either in person or on a phone date. Make sure the people you care about the most know it through your undivided attention. Distraction free, connection.
Unplug. Give yourself some ‘screen free’ time. How much screen time do you usually have in a day? Try eliminating all devices, including TV, for 30 minutes each day - preferably at the end of the day. Replace that time with something that brings you peace. Listening to soothing music, taking a warm bath, or focusing on a hobby are great replacers.
Sex. Yes, I said it. Sex. When we are stressed and tired, a lot of times sex is the LAST thing we want, no matter what our partner says. Instead, go for it. It releases endorphins which makes you relaxed and less stressed.
Create something. Creativity is a great outlet for your brain and can come in many different forms. Painting, home repair project, crafting, cooking, etc. If that isn’t your wheel house, get an adult coloring book and bring out your inner child.
Meditation. I am a HUGE believer in meditation. This can come in many different forms. Prayer, journaling, sitting in silence taking deep breaths or guided meditations are all great ways to connect with your spiritual self. Simple Habit and Calm are two great apps for meditation and can be done in as little as 10 minutes a day.
Splurge (a little bit.) Everything in moderation. There is nothing wrong with a glass of wine at the end of the day or a piece of dark chocolate. But when that glass turns into a bottle and that piece of chocolate turns into 6 donuts, now you might need to check yourself.
Keeping your body healthy is just as important to your overall well-being as your mental health. Here are some quick tips on ways to keep your body in the best shape to reduce stress.
stress reducing foods
Water. A side effect of dehydration is moodiness and fatigue. Keep your body hydrated!
Wild Salmon. Loaded with omega-3 and heart-healthy fats.
Oysters. Known to lower cortisol (stress hormone producer) with 7 times more zinc than any other serving of food. Zinc is essential for preventing depression and building your immune system. Also thought of as an aphrodisiac which leads to another stress reducer. Hubba Hubba.
Dark Chocolate. Not milk-chocolate or a chocolate sundae. But a nibble of dark chocolate a day will keep the anxiety away.
O.J. Rollin down the street sippin on Orange Juice. Laid Back… with my mind on my health and health on my mind.
Pistachios. Get to crackin on these nutritionally-rich nuts packed with magnesium.
Green leafy vegetables. Spinach is packed full of folate which produces dopamine (pleasure-inducing brain chemical). Load it up in your smoothie or add it to your salad, either way you can’t go wrong.
Blueberries. Antioxidants help your body’s response to stress.
Avocado. Go BASIC with some Avocado toast and let this superfruit keep you satisfied and less stress with beta-carotene, vitamin E and more folate than any other fruit.
Tea. Whether it is green tea or some soothing chamomile, both have stress reducing properties.
stress INDUCING foods
Sugar. I know we all love it, but our body hates it. Too much sugar adds to sleep issues, decreased immune response, headaches, and unhealthy food cravings.
Fake Sugar. Don’t read what I wrote above about refine sugar and replace it with artificial sweeteners. Not only will you get the same issues as regular sugar, but go ahead and add migraines and mood disorders to the list. Bye Bye Diet Coke.
Excessive caffeine. I. LOVE. COFFEE. I will never give it up. But too much of it is never a good thing. The good news is, if you are doing all the other stress reducing tips from above, you shouldn’t need that 3rd or 4th cup.
Alcohol. Remember before how I said there is nothing wrong with a glass of wine? Still true, as long as you don’t over indulge. Over consumption creates a lot more than a hangover to your overall well being. It’s called a depressant for a reason.
Processed Carbs. I am not saying that carbs are bad, but the processed ones that you find in a lot of packaged foods are. Switch the white bread for some whole grains.
Excess Salt. High sodium food leads to bloating, water retention and puffiness which can drain your energy and increase your stress.