NutraChamps Blog

Tag: routine

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
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
The 3 things I do to wake up for the day
Lately, I’ve been needing more movement in my days to keep me awake.

Sitting all day for work is more exhausting than I thought it would be. I remember the days when I was working in a gym and was standing all day, moving around, picking up workout equipment, lifting things, and putting them back down. I felt tired, but not from my workouts… it was more from interacting with people all day.

Now that I’m working from home, I find myself sitting at a desk alone and interacting with colleagues by phone or video calls. This is a whole different level of exhaustion. My body is actually more lethargic without movement than when it is constantly moving. It turns out we were BUILT TO MOVE!

Here are the top 3 things I do in the morning to get my body moving right after I get out of bed.

1. Dance!

I never used to do this before. Maybe this one isn’t new to you, but it is something I started doing when I moved into a smaller and darker space during the Pandemic.

The research is out there! Dancing can lower stress and raise levels of happy hormones like serotonin and dopamine. An 8-year long study followed 1003 community-dwelling older Japanese women and the different forms of physical activity that could possibly help reduce the risk of disability and dementia. The researchers found that exercise/physical activity generally helped women remain independent as they aged, but dancing led the pack!

The researchers found that those who frequently danced has a 73% lower chance of becoming disabled during the study period compared to women who did not. They deduced that it could be because dance is both a mental and physical activity, requiring balance, strength, endurance, and also cognitive ability (being able to coordinate with a partner, remember choreography, move gracefully and fluidly, and more).

Although I’m not at an age where I feel I need to worry about Dementia or other disabilities due to old age, this type of research has opened up my eyes to why dance has helped me personally with my struggles with depression, anxiety, and focus. It’s hard to think about my sadness while I’m dancing. It’s also hard to worry when I’m distracted by moving my body.

Other health benefits of dancing are as follows:
- improved condition of your heart and lungs (increased aerobic fitness)
- increased endurance and motor fitness
- weight management
- stronger bones and reduced risk of osteoporosis
- better coordination, agility, and flexibility
- improved balance and spatial awareness
- greater self-confidence/self-esteem
- improved mental functioning
- improved general and psychological wellbeing
Whether you dance fast or slow, you’re moving, and that’s helping to boost your mood and lower your stress.

2. Get outside.

I’m not sure about you, but I’ve personally suffered from a lack of sunshine this Winter.

Let me correct myself: We’ve all likely felt some level of being stuck indoors due to the pandemic. Whether you didn’t get outside enough or were simply told you could not exit your home without being fined, there has been a lot more tension than usual surrounding this pandemic and our mental health.

Getting outside, rain or shine, before my workday has helped get me set up for the day. If I don’t have the chance to go for a walk at lunch, I know I’ve at least done my part to get outside for a bit before starting my day.

What I do once I get outside doesn’t matter, but here are just a few things I try to do (some are easier than others):
- I find somewhere to sit and listen to a podcast. With fewer distractions, I can listen to something that will teach me something new or listen to a podcast in French and brush up on my language skills.
- Sometimes I go for a quick run so I get my 20-30 minutes of sunshine and then still have time to shower before work.
- I like to walk around the neighborhood. In the Winter, this is a great way to get up and watch the sunrise. In the Summer, it’s a great way to catch the sun before it gets too hot.
I live in a small space, so any excuse to get outside and escape the confines of my walls is a nice change. I used to go outside out of boredom, but now I’ve made it a routine because I know I feel better for it, even if I’m just sitting and people-watching.

3. Sun Salutations.

Getting some sun doesn’t always mean having to go outside!

I’m not going to pretend that I practice a traditional form of yoga.

My yoga is defined by bringing stillness and breath together. I don’t know a better way to get my day started than to breathe in stillness (or while moving), but with a focus on being mindful. Of course, we breathe naturally just to stay alive, but how often are we actually paying attention to doing so mindfully? Many of us would recognize uniting breath and stillness as meditation.

However, sometimes, I want to move in order to get out of bed and stretch a bit.

I should begin by saying that I in no way claim that “movement” is a form of traditional yoga. In fact, according to Dr. Ishwar V. Basavaraddi, “Yoga is also commonly understood as a therapy or exercise system for health and fitness. While physical and mental health are natural consequences of yoga, the goal of yoga is more far-reaching. Yoga is about harmonizing oneself with the universe. It is the technology of aligning individual geometry with the cosmic, to achieve the highest level of perception and harmony.”. Although it can help you reach a higher level of health and fitness, it can also help you to connect to so much more within yourself and with others!

I’ve picked up on some movements that have felt liberating for my body and have helped to keep me breathing deeply, while also moving through different ranges of motion. Sun Salutations are traditionally performed in the morning to greet the new day. There may be more customary versions of this sequence that are passed down from the beautiful Indian tradition, but this is the simplest one I’ve learned in my years of learning and practicing.

Sometimes I will flow through this 5 times and then add some different variations for a few more sun salutations. These two different sequences are known as Sun Salutation A and Sun Salutation B (or more traditionally, Surya Namaskar A and Surya Namaskar B). Feel free to add some free-flowing movement and make it your own.

If you want to learn more about Yoga, its origin, history, and development, please read this article by Dr.Basavaraddi.

Conclusion

I slowly built up this habit of moving a bit in order to get my day started. Whether I go outside, stay indoors, dance, sing, or prepare a coffee with breakfast, the trick I’ve found works best for me is to do it all as mindfully as possible.

It’s easier said than done, but at the end of the day, starting my day this way is the best way to ensure I have something to come back to when I’m feeling angry, sad, or stressed. Who’s to say I can’t dance in the middle of the day for an extra boost of energy? I could also go for a quick run mid-day or after work to boost my self-esteem!

These activities don’t have to take long, but they hold a place in my heart because they keep me calm, cool, and collected on days that I know I’ll be sitting for 8 hours in front of a computer!

What do you do to get your day started? Do you like to prepare breakfast? Do you like to move or read or watch the news? Share your wake-up tips in the comments below!
July 20, 2021
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