NutraChamps Blog

Tag: Habits

Post-Holiday Recovery

We started this month by giving you ways to manage holiday stress. Now, as we end the 2024 season, we’re here to help you prepare for recovery.

The time after the holidays is often when we realize just how much we’ve given, physically and emotionally. The transition from a season of excitement and socializing to the quieter days of January emphasizes just how much energy the holiday season really requires. If you’re feeling overwhelmed or simply exhausted after the holiday hustle, you’re not alone! Now that the holiday season is almost behind us, it’s time to give yourself permission to pause, recharge, and reset—because your well-being deserves it.

Here are our top 5 ways to recover after the holiday madness:

1. Start Slow

For many of us the Holiday season was a constant go-go-go! With that said, now is the time to slow it down a bit. Don’t rush into full productivity mode. Take one task at a time. Life’s everyday normalcy and urgencies will return, but allow yourself to soak in the last bit of the holidays and take it one new task at a time. Take any extra time you have free to just sit by the fire with a mug of hot chocolate.

2. Declutter and Organize

Clean up any party mess and leftovers, and slowly (and sadly) start putting away any decorations that don’t need to be brought into 2025. Work on creating a clean space for the new year!

3. Reset Your Routine

Without a doubt, the holidays can mess with our sleep, extra activities, hobbies, workflow, and really any routine we have going pre-holiday season. Go to bed and wake up at consistent times to recover from irregular holiday schedules, pick up where you left off in your workouts, or start doing whatever made you feel good on a daily basis before the holiday stress.

4. Detox Your Mind and Body

Lots has probably happened during this time of the year. Lots of planning, conversations, and food. Now that it’s winding down, consider meditation, journaling, or yoga to clear mental clutter and consume healthier foods to help detox your body from all the holiday indulgence.

5. Recover Your Finances

There isn’t much to say here except that it’s time to start saving again! 😅

As we bid farewell to the hustle and bustle of the holiday season, it’s essential to take a step back and allow ourselves the time and space to recover. Remember, self-care is not a luxury; it’s a necessity, especially after a season of giving. So, take a deep breath, embrace the quiet moments, and give yourself permission to recharge. You’ve earned it! As we move into 2025, let’s approach the new year with intention, clarity, and a renewed sense of well-being. Wishing you a peaceful, restorative post-holiday season and a fresh start to the year!

December 27, 2024
The Importance of Gratitude

As we enter a season where giving is at the forefront of many traditions and celebrations, it’s also a perfect time to pause and reflect on one of the most important practices in life—gratitude. With so much emphasis on gifts, presents, and material things this time of year, we want to take a moment to send a heartfelt thank you to you—our loyal Champ, reader, and community member. Your support means the world to us, and we couldn’t be more grateful for you.

Gratitude is a powerful mindset and a daily practice that can transform our lives and relationships. In this week’s blog post, we explore the power of gratitude, diving into why it’s so important and how we can all start incorporating more of it into our daily lives.

The term “gratitude” comes from the Latin word gratia, which can mean grace, graciousness, or thankfulness, depending on the context. In many ways, gratitude incorporates all of these meanings. It refers to a sincere appreciation for what one receives and has, whether tangible or intangible. Through gratitude, individuals are able to recognize the positive aspects of their lives, often realizing that the source of these blessings lies, at least in part, beyond themselves. Consequently, cultivating gratitude fosters a sense of connection to something greater—whether it be other people in your life, nature, the world around you, life, or a higher power.

What does Science say about gratitude?

According to the Harvard School of Medicine (2021), one study found that participants who wrote about things they were grateful for experienced greater optimism, better health, and more physical activity compared to those who focused on irritations or neutral events.

The article also mentions how gratitude improves relationships. A study concluded that couples who expressed gratitude for their partners felt more positive and were more open to discussing relationship concerns. In workplace settings, expressing gratitude can boost employee motivation; a study of university fundraisers showed that those who received a thank-you message from their manager made 50% more calls than those who didn’t. It is gratitude that allows individuals to realize that they wouldn’t be where they are without the help of others and to appreciate those others in their lives.

Many other studies have observed that being grateful can also support greater health, happiness, and wisdom in ourselves and our communities. Ultimately gratitude is more than just a momentary good feeling, but rather a practice that can help build continuous satisfaction with life.

Ways to practice gratitude

Keep a gratitude journal: Make it a habit to write down or share with a loved one thoughts about the gifts you’ve received each day. As mentioned, studies have shown that writing out what you are grateful for can improve health and make one more optimistic.

Write a thank you note or message to someone

Let someone know in writing how thankful you are for their support, presence, help, or love. They will always have that note as a personal reminder of the impact they have made on your life.

Engage in random acts of kindness

Helping others not only benefits them, but it can deepen your own sense of appreciation for what you have and give back.

Before Eating, Give Thanks

Take a moment before each meal to reflect on something you’re grateful for—whether it’s the food you’re about to enjoy or something that happened during your day. If you have to eat dinner with others like a partner or family, create a tradition of sharing something you’re grateful for around the dinner table, helping to reinforce a culture of appreciation.

Nighttime Reflection

Before going to sleep, think back on your day and identify at least three things you’re grateful for. This can help improve sleep quality by focusing your mind on positive thoughts before resting.

In conclusion, gratitude has a much greater impact than given credit for—it’s a transformative practice that can deeply enrich our lives. By making gratitude a daily habit, whether through journaling, expressing appreciation, or simply pausing to reflect on the positive aspects of our lives, we cultivate a mindset that fosters well-being, strengthens relationships, and brings greater satisfaction. As we embrace this season of giving, let’s remember that the most meaningful gifts are often intangible, and the act of giving thanks has the power to create lasting joy and connection.

References

Harvard Health. (2021, August 14). Giving thanks can make you happier. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

December 20, 2024
The Importance of Consistency

Consistency is often considered a fundamental habit for achieving success, and for good reason. In a world full of distractions, choices, and temptations, it can be challenging to stay focused on our goals. Most of us actually find ourselves straying further and further away from them, causing frustration and, thus, a lack of motivation.

Staying consistent could mean the difference between reaching our aspirations and falling short. It is a necessary habit in all areas of life, whether in the gym, during your nighttime routine, or even when taking supplements. None of these, among other habits and routines, will be effective with inconsistency. Switching exercises every time you work out, skipping flossing, or taking supplements only when you feel like it, won’t allow you to see the results you desire.

Motivation vs Consistency

Many people fail to realize that there is a distinct difference between motivation and consistency. While motivation may be great for getting things started, when we rely on motivation, we slow our progress. This is because motivation is simply a burst of energy that quickly dwindles.

For example, motivation may get you going to the gym or starting on a new project, but as time goes on, the spark of motivation fades, and the gym or the project becomes increasingly difficult. So you stop going and doing and hope the motivation will return. Only it returns six months later, and you’ve made no or little progress since. If you are consistent, however, you are relying on a steady, repetitive force of action. This is why consistency will always trump motivation long term.

What does Science say about consistency?
Science tells us that consistency is crucial for the brain. This has to do with consistency’s effect on habit formation. Motivation opens up a new pathway in the brain, but then consistency allows the path to grow and stay clear. By being consistent, you can rewire your brain, which in turn shapes our thoughts, emotions, and behaviors, and the task at hand starts to feel easier. As a result, over time, what once seemed or felt impossible for you to do is now a habit or accomplishment. Broken down even further, consistency is the core of true success.

Tips on how to be consistent:

We understand being consistent can be difficult, though, so in this blog, we present a list of tips for becoming more consistent in every aspect of your life.

1. Set clear goals: One very effective way to do so is by following the SMART goal method outlined below.

By setting clear goals, you can easily formulate a plan of action to achieve them, making it easier for you to be consistent.

2. Record your progress: It can be difficult and discouraging to stay consistent when you don’t see the desired results. Tracking your progress makes it much clearer that consistency is working. For example, take monthly before and after pictures at the gym or write down how you feel every month when taking new supplements.

3. Be patient and forgive yourself for failures: Many of us do not want to be consistent anymore when we feel like we are failing or not doing things quickly enough. Instead, focus on growth and reframe failure as an opportunity to improve.

4. Start with one thing at a time: Taking on too many goals may become overwhelming, making it difficult to commit to and less likely to be consistent.

5. Do it for now and for the future: Don’t create an unpleasant habit because of the great results it’s supposed to get you. Your habits need to be for the now and the future, and you should enjoy them and be proud of them the whole way through!

As you cultivate consistency, remember that it is the foundation of progress. While immediate results may not always be visible, staying committed is the most reliable route to achieving your goals. Whether it’s building muscle, adjusting to new skincare products, or allowing your body to absorb nutrients from supplements, patience is key. Embrace the journey with kindness towards yourself, and trust that your dedication will lead you to the transformation you seek. Keep a positive mindset and stay focused; the results will come, and you’ll be amazed at what you can accomplish!

November 22, 2024
7 Reasons Why Routine Is So Important

Human beings are creatures of habit, the more we do something the more it becomes like second nature or routine. To some, having routine may sound mundane and boring. To other, routine grants them with stability and a sense of structure within their day. Although taking on the day spontaneously can be the way you’re used to going about life, having a routine can be hugely beneficial for you to start implementing. The definition of routine is: “A sequence of actions frequently followed.” This can look like doing the same things every morning upon waking, or doing the same things before sleeping at night.

In this blog post we’re going to break down and explain why having routine is beneficial for your mental health and overall lifestyle. Instead of viewing routine as something that is rigid, it can actually be extremely freeing to have structure in your life, leaving more time for the things that matter.

To learn more about 7 reasons why routine is important, keep on reading!

You’ll be less stressed:

Picture this – your alarm goes off at 6:30 am and instead of making your way out of bed you hit snooze 1, 2, or maybe even 3 times. The time is now 7:00 am and you need to be out of the door in half an hour! You scramble to get yourself ready, make a lunch, and leave for work. Sound familiar? No wonder so many people start off their day stressed out! By implementing a morning routine such as meditating for 10 minutes, journalling, or making yourself a nourishing breakfast you’ll actually notice the difference in how the rest of your day goes. The way you start your day has the potential to set the tone for how your day goes, make sure it’s one that has calm and ease.

You’ll sleep better:

We just went over the correlation between less stress and a morning routine, for this point we want to touch upon improved sleep with a nighttime routine. Research has proven the importance of developing a relaxing bedtime routine that works for you and helps you wind down. Some of the things you can do before bed to calm the parasympathetic nervous system include taking a warm bath, dimming the lights, staying away from your phone, and reading a book. These are all ways to bring you a sense of more calm and tell your body that it is okay to relax.

You will be more productive:

Routines are timesavers! Having a structured and planned day will give you the ability to be more productive in other areas of your life. Without routine, you’re more likely to have a day with wasted opportunities to get things done. Our brain’s energy needs to be refuelled daily, especially when it’s taking time to complete more mentally straining tasks throughout the day. Performing tasks within your daily routines are a great way to give your brain a “break” and do the things you need to do on autopilot since they have more than likely become a habit.

They’re good for your mental health:

When we are children, routines are a normal part of our day. Our parents make sure that we have naps at a certain time each day, go to school, do our homework, and go to sleep by a certain time. As we get older we begin to have more free will over how the structure of our days will go. No matter what age we are, implementing a routine is important for our mental health. Routines help to alleviate anxiety, improve interpersonal relationships, help us cope with changes, and reduce stress.

They provide comfort and security:

We can’t control everything in life but having some level of control and knowing what to expect within your day can be very comforting for some people. Routines give you an idea of how the day is going to be structured and set up. Especially the case for children, having routine is important.

A form of self care:

Did you know that you can actually incorporate self-care into your routine? With how busy our schedules can get actually scheduling in some time for self-care can be really great for balance. Whether it’s time for a face mask, bubble bath, or massage. If you create a weekly or daily routine for self-care your body is bound to reap the amazing benefits.

Helps you create good habits:

The more good habits you implement, the more you will want to create. Healthy habits are so important for us all. Habits provide encouragement, motivation, comfort, and reward. By making small commitments within your routine each day like making your bed, or moving your body, you’ll start to notice how much better you feel and how many more habits you’ll want to create!

When it comes to the benefits of routines, the list can go on and on. We hope that after reading through this blog you feel a little more inspired to take small steps in creating routines that will benefit you in more ways than one. You have the power to master your days and take some control back, this call simply be done through the simple act of routine.

December 21, 2022
5 Ways to Stick to Your Morning Workout Routine
Setting and keeping with a morning workout routine can seem very difficult, but it’s the best thing to keep you working out sustainably. It’s been a habit of mine to go to the gym 3 times a week since I was in University. I may not go the same days every week, but I know I can get into the gym at least 3 times a week! Then things would come up. Maybe I would sleep in one day, or go out one night and not feel motivated in the morning. Sometimes I would tell myself I’d workout after work, but that never happened. I realized I had to change my entire routine to start my day off right.

Although it is good to have a morning routine to get you going, I found that if I didn’t start preparing myself the night before, I had trouble sticking to my morning workout the next day. These are 5 things I started doing to win back my morning workouts and feel strong doing them, too!

Organize the night before you morning workout

I know it sounds like you’re back in pre-school and your mom is getting your clothes ready, but this works! I get my clothes (outfit, socks, shoes, and even underwear) ready the night before a workout. Choosing this stuff ahead of time takes the guesswork out of having to do it the morning of, and believe it or not, this can take up a lot of mental space.

There is evidence to show that your mental battery gets depleted as your day progresses. Little things like having to pick our clothes, thinking up a grocery list, and scheduling your children’s after-school sports all add up. John Tierney describes it best: “The more choices you make throughout the day, the harder each one becomes for your brain, and eventually it looks for shortcuts, usually in either of two very different ways. One shortcut is to become reckless: to act impulsively instead of expending the energy to first think through the consequences. (Sure, tweet that photo! What could go wrong?) The other shortcut is the ultimate energy saver: do nothing.” If you don’t want to miss your morning workout, simply laying your clothes out the night before is a simple step you can take to ensure you’re on the right track!

“Getting up for a morning workout will be a lot less miserable if you set yourself up for success the night before. That’s why this week is dedicated to optimizing your evenings for better mornings.” – Shape

Plan your workout ahead of time

Do you know what you’re working on before you start working out, or do you just want to move? There is no right or wrong because at least you are moving. However, if you want to see measurable results, a workout plan can help in the following ways: reduce the chances of hitting a plateau, it takes the guesswork out of your workouts, keeps you more accountable, and can be customized to fit your lifestyle but still challenge you.

Having a plan gives you a general guideline of how long your workout should take. It also tells you how many reps and sets (variables) you need to accomplish for your specific phase, and when you need to change your phase entirely (usually 3 months) to avoid a plateau. Changing your workout after 2-3 months is imperative to see lasting changes. When you do something different every day, it is hard to determine what is and isn’t working for you.

If you do not want to follow an exercise plan, consider whether you will have a resistance training day. When would you prefer a cardio day? For example, Monday, Wednesday, and Friday can be resistance training days, and Tuesday and Saturday can be cardio days. It’s good to know what you’re going to do the next day, week, or month so that you can determine how much time you have for all your other hobbies/activities.

Write it out!

Sometimes writing your workout schedule on a calendar or in a journal helps so that you can remember what you did that day when you look back. Maybe you had a really productive day, or maybe you were feeling a bit drained before work due to your workout. It’s good to see which workouts work for you and which workouts work against you. This can also help you determine if a workout is better in the morning, afternoon, or evening. I personally like my workouts at 2 or 3 pm. This burst of adrenaline has helped to replace an afternoon coffee that I know will just keep me wired late into the night.

Other things you can write about are your sleep, food intake, and other activities that you partook in that day. This will all help you to figure out which schedule works best for you and your busy lifestyle.

Have short-term and long-term goals

Knowing what you want to achieve can help tremendously when it comes to your willingness to stick to your morning workout routine. If you can visualize what you want for the future YOU, it is more likely to work for you. An example of this could look like this:
1. 1. In a month, I want to have more energy
    
    After 3 months, I want to see my skin clear up
    
    In 6 months, I want to do 5 push-ups
    
    After 1 year, I want to lose 20lbs of fat and gain muscle
This list includes some short-term goals, which encourage you forward. It also includes an ambitious goal of losing 20lbs of fat! I highly recommend writing down a few short-term and long-term goals. Along with this, workout with a trainer/friend to build a program around these goals. This extra level of accountability will help you stick to your plan when your workouts start feeling too difficult. Remember: Your workouts will likely not feel easy. They should feel challenging, and this is where you will start to reap the most rewards.

Find an accountability buddy.

I know I can count on my friends for going out and partying. Working out is a different story. Do you know someone who has been wanting to go to the gym or a specific class? Going to the gym with a buddy will help to keep you accountable and change the intensity at which you workout! Make sure you find someone who has similar goals or wants to work hard. That will likely rub off on you.

Maybe going to a HIIT or Yoga class on your own is more than enough for you. You’re surrounded by other active people! For those who know they can hold themselves accountable, maybe signing up for a class on Zoom is enough.

Remember, you can always workout outside as well. I personally love meeting up with my run crew on Wednesdays and Saturdays. The people I surround myself with make a huge difference, especially since Wednesday runs are always Speed training days. Those are definitely not my favorite!

These tips aren’t guaranteed to get you out the door and working out, as some things will still come up. Other things will get in the way of your morning workout, so have a backup plan for when that happens. If you can’t workout in the morning, can you substitute for an evening workout? If you get injured, can you still find a way to work toward your goals? This could include exercising other body parts, rehabbing your injury, or increasing stretching or meditation in order to find more balance in your routine to avoid future injuries.

Let us know if you already incorporate some of these tips into your routine. Have they worked for you? What do you do that is not on this list? I’m open to suggestions on how to improve my own routine and make my workouts more exciting!
December 10, 2020