Feeling tired and sluggish in the middle of your workday? Do you find yourself struggling to stay focused after lunch? So many of us experience this mid-day slump on a day to day basis. The great news is there are many strategies we can use to overcome this slump and power through our workday. Let’s explore some of these strategies here!
Move Your Body
Sometimes your body just needs some mid-day movement! Going for a quick walk after lunch may just give you that boost of energy you need to stay strong! Not in a walking mood? Do 1/2 of a 25 min recording and finish the rest later! Or just do the warm-up section of it, and complete the rest of the exercises after work.
Practice Mindfulness
The mid-day slump is often caused by stress and anxiety. Practicing deep-breathing, meditation, and EFT tapping are all techniques to reduce stress and increase focus. Bring your attention to your breathing and let your thoughts come and go. You will probably feel MUCH more refreshed after a couple minutes of deep-breathing.
Hydrate and Optimize Digestion
Sometimes your body needs extra nutrients. Having a nutritious snack may just be what you need to give you the boost of energy to keep going strong. Instead of reaching for sugary snack or caffeine, opt for snacks high in fiber an protein. Nuts, seeds, veggies and hummus, apples and nut butter, are all great examples. These will provide sustained energy to help feel more alert.
Socialize
Taking a few minutes to chat with a friend over the phone or a co-worker can definitely improve your mood and energy levels. Catch up with a family member and find out what is going on in their lives. Share a funny story with a co-worker to build better working relationships and lighten up your mood.
Prioritize Tasks
It is important to focus on the the most important and trying tasks when you have the most energy. Try to tackle the most difficult tasks at the start of the day and leave easier tasks towards day’s end. If after doing one of the tips above you feel you have more energy, try to add in some more challenging tasks! Continue on in this pattern until you can find your groove!
Our relationship to the world has been proven to impact wellness and wellbeing. Spending time outside has more benefits than just on our physical body. It can decrease stress, help with overall mental health, and maybe even strengthen our sense of connection to others.
Spending time outside has been shown to reduce stress, which in turn improves concentration. This will help with overall productivity during the day. Getting outside increases energy and vitality, and there are so many different ways of enjoying the time outdoors. Here are a few:
Sun Bathing:
Of course, don’t forget the SPF! If looking for a more relaxing way to enjoy the outdoors, this is more your jam. Whether outside reading a book, at the beach, or poolside, enjoying the sun for 1-2 hours will increase vitamin D and overall mood. Need to be more active? Go for a swim OR enjoy reading with alternating bouts of walking in your backyard/around the block. Just because it is so important, I will say it again: DO NOT forget the SPF. Ideally, 50 SPF for your body and 70 for face!
Forest Bathing:
Forest bathing is taking the time out to immerse yourself in a forest environment. It has been shown to improve cardiovascular, metabolic, and immune system functions. It has also been shown to help with depression and anxiety. One study even showed that those who forest bathe, have been shown to have decreased cortisol levels.
There are also long-term benefits shown as well: decreased hypertension, improved resting heart rate, and increased quality of life.
Never fret if you do not live in the countryside. Time spent enjoying green spaces in a park or even short getaways can make the same impact. Even laying in the park and gazing up at the sky and trees have been shown to elevate mood, reduce blood pressure, and slow the respiratory rate.
Plant a Tree/ Grow a Plant:
Running not appealing to you? You can still find a connection to the outdoors! Whether growing vegetables, plants, trees, or flowers, growing something has been shown to increase overall wellbeing.
Tending a garden does not just foster more of a connection with nature, but can give a sense of achievement and appreciation of the beauty of the garden itself. Gardening has been shown to reduce depression and boost overall mental health.
No access to outdoor space? Grow something inside or get a window garden! This has been shown to boost overall satisfaction, improve creativity, and even help those with PTSD symptoms.
Conclusion:
There are so many beautiful things our planet can bring into our lives. Get outside and take the time to experience them! Connecting to the natural world can give us the sense that we are part of the greater whole! This will elevate our mood, improve our outlook on life, and increase our overall wellbeing.
Our day-to-day lives combine multiple responsibilities such as careers, maintaining a household, and balancing relationships. In the midst of all of this, it is crucial we take care of our physical health. Building a strong core is not just for our physique, but can unlock multiple benefits that impact our overall wellness and physical fitness.
Defining The Core
Before going into the benefits of a strong core, what does it refer to? It’s definitely more than just abdominals. The core includes the muscles in your abdomen, back, hips and pelvis. Here are 4 benefits of keeping a strong and healthy core:
1. Improved Balance and Stability:
Do you find yourself feeling unsteady in your workouts? A strong core can improve your balance and stability! You will develop better body awareness and control by strengthening the muscles around your spine, hips, and pelvis. Not only will you get a confidence boost, but you will be able to perform exercises that require balance, such as agile movements or yoga poses.
2. Enhanced Workout Performance:
A strong core serves as the foundation for all physical activities. You will be able to generate increased power and more efficiently transfer energy throughout your body when your core muscles are engaged and stable. Whether running, dancing, weight training, or doing yoga, a solid core will provide a stable base. This will optimize your performance and reduce the risk of injury.
3. Improved Posture:
Maintaining good posture is vital for physical health and confidence. Strong core muscles prevent slouching, support your spine, and promote natural alignment. When performing core exercises, you will naturally strengthen the muscles responsible for maintaining proper posture. This will lead to proper spinal alignment, decreased back pain, and a more confident appearance!
4. Injury Prevention:
An essential component of injury prevention is a strong core. By developing a stable core, you will minimize strain on your back. A strong core is similar to a shield which will reduce muscle imbalances, common injuries, and lower back pain.
Strengthening your core is NOT just about physical appearance. It is about improving stability, balance, performance, and overall fitness. Embrace core strength and you will feel an inner transformation that will not only help you during your workouts, but your everyday life!
Matcha green tea has been consumed since the 12th century in Japan! It is their most sacred tea and is also incredibly healthy. Matcha is rich in minerals, vitamins and properties to boost your health. Not only can you drink this powder, but you can also eat it. Here are some great ways to consume matcha:
- Add 1 Tbsp to your oatmeal or porridge.
- Add 1/2 Tbsp to your smoothie
- Add 1/2 Tbsp to your yogurt
Here are the top 4 reasons to drink/consume matcha everyday:
- Matcha is antioxidant rich– A high quality matcha ranks even higher in antioxidants than berries, green leafy vegetables, and nuts. The majority of these antioxidants are polyphenols, which are quite powerful. They help your body keep a strong immune system, keep a healthy circulatory system, and slow the process of aging.
- Matcha gives you sustained energy and focus- Matcha is rich in L-theanine, which is a compound that allows your body to release the matcha slowly throughout the day. This will give you sustained lasting energy for 6 hours daily, without getting jitters. L-theanine will also help calm your mind and promote focus.
- Matcha will detox and cleanse your body-Matcha is extremely rich in chlorophyll, which is also rich in antioxidants. This will protect your skin barrier against free radicals, but will also help your body flush out toxins. It also aids in digestion, which is a natural detox as well!
- Matcha can help you lose weight– Matcha has been shown to boost metabolism as well as help burn fat cells. Incorporating this into your daily diet can assist with weight loss as long as you are regularly exercising and eating well.
Here is a REEL I created on how to make a matcha lattè:
https://www.instagram.com/reel/Cs4fp2GAPb-/?igshid=MzRlODBiNWFlZA==
Here are some amazon links to get the matcha as well as the collagen powder (click on image for link):
DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an amazon associate I earn from qualifying purchases. This helps to support CGM Fitness. Thank you!
We live in a culture that seems to glorify overworking and under-recovering. This is true whether you work in an office, hospital or are an athlete. Inadequate sleep has now been labeled a global public health epidemic. It is linked to serious conditions such as respiratory distress, increased infections, heart disease, diabetes, and even an increased risk of some cancers.
What is Sleep Deprivation?
Sleep deprivation is defined as not achieving enough sleep to support normal physiologic functions. It is estimated between 50-70 million Americans are impacted by some degree of sleep deprivation.
Adults generally need 7-9 hours per night, while older adults (65 and up) require slightly less at 7-8 hours per evening.
Metabolic Disturbance:
Cortisol is necessary for an emergency stress response. However, if elevated chronically, it will lead to muscle loss and fat storage. Sleep is also tied directly to the repair of skeletal muscle and in correcting hormone balance to support weight loss.
Cardiovascular and Immune Problems:
Sleep deprivation increases stress in the body and will activate the sympathetic nervous system. This will induce a widespread inflammatory response in the body, which can be linked to high cholesterol, high blood pressure, diabetes, and increased risk of heart attack.
It will also decrease the function of the immune system, which will increase risk for viral and bacterial infections.
Poor Athletic Performance:
The better you sleep, the better you perform. Sleep is necessary to repair skeletal muscle and connective tissue after working out. Additionally, some sports require more coordination, decision-making, and focus. Sleep deprivation can impair performance in all these domains.
Tips for Improving Sleep Quality/Quantity:
Set a regular and consistent bedtime ( even on weekends) to keep the body in its natural circadian rhythm. Caffeine has a half life of 5 hours, so try to avoid stimulants after 2/3 pm! Avoid using electronic devices in bed. Blue light from these devices can impair melatonin production, which is a hormone needed to maintain sleep. Keeping a cool and comfortable temperature in your bedroom, really at 65 degrees Fahrenheit! Avoid alcohol and carb- rich foods 2 hours before bedtime. Even though it seems like alcohol may help you fall asleep, it actually puts you in a light sleep and disrupts patterns. Carb-rich foods also contribute to blood sugar spikes.
Summary:
There is a balance between work and recovery! This is true whether you are working out and seeking results or with life in general and seeking happiness. Sleep is just as important as good nutrition and movement for body composition, longevity, health and athletic performance!
Rest is an important part of recovery that focuses on improving sleep, reducing stress, and increasing physical relaxation. But how can rest help you achieve a muscle building goal?
A well-rounded training plan will allow you to see the fruits of your labor without burning out, or even worse, getting injured. If you have been consistently eating well and working out regularly, rest may just be what your body needs to see results!
Prevents Injury
There are so many ways of preventing injury in your fitness goals, and they key is REST! If you are too sore, your form can and will suffer. If your muscles are screaming at you, using them efficiently probably will not happen. It is also imperative to avoid overtraining. Symptoms of this include fatigue, insomnia, irritability, depression, and sore/stiff muscles. Overtraining can lead to overuse injuries as the body is not able to recuperate between fitness sessions.
If you are training back to back days, make sure you are alternating muscle groups/formats to allow 48 hours of rest between muscle groups.
Promotes Muscle Growth
A large portion of muscle regeneration happens during sleep. When lifting weights to fatigue, microscopic muscle tears can happen. When trying to build muscle mass, these tears essentially tell your body that the tissue needs to be stronger to sustain the force that caused the damage. While resting, fibroblasts repair the tears resulting in stronger muscles and more mass.
Boosts Recovery
Recovery is a psychological/physiological process where the body and brain both require rejuvenation to prepare for the next round of training. Proper rest allows the body to utilize nutrition and hydration from the refuel phase. When regenerating, movement is much easier to accomplish with good form when well-rested.
Encourages Better Sleep
Sleep is the biggest component of rest as it plays a huge role in cellular repair, regeneration, and hormone regulation. These are all critical when trying to build muscle.
Without adequate rest, training can lead to sleep issues. This created a vicious cycle of breakdown within the body as well as a compromised immune system. Improving stress management as well as making time for relaxation, will definitely lead to better sleep patterns/habits. Who wants to toss around in bed and wake up sore?
Summary
A muscle building strategy can’t be complete without a strategy for rest! Getting adequate sleep, reducing stress, and finding ways to relax both mentally and physically are all important. Getting enough rest can help you promote muscle growth, get better sleep, avoid injury, and enhance total recovery. Consider adding rest to your routine to truly see and feel the fruits of your labor.
What is LIIT? Low-intensity interval training! This is a calmer and safer way (especially for your joints) of doing HIIT (High intensity interval training). Read on to see what exercises this involves and how you an incorporate this into your training plan!
What does LIIT consist of?
Low-intensity interval training consists of higher and lower intensity intervals-just like HIIT, except there is a big difference. The difference between the high and low isn’t as intense as HIIT. An example of LIIT would-be intervals of walking and jogging, whereas HIIT would be intervals of walking and sprinting!
What are some other key differences?
The main difference between the two are both time and intensity. A typical session of HIIT would be 20-30 min, whereas LIIT, you will need about 40-60 minutes. This is why I set most of my classes to 50 min. I truly believe in preserving our joints and taking the high-impact load off of them! HIIT will push you to you absolute limit win terms of exertion, while LIIT has a gentler pace.
Unfortunately, there is a common misconception that in order for exercise to be effective, it must be intense. However, research has shown that both HIIT and LIIT have a similar effect on weight loss!
What are some of the benefits of LIIT?
LIIT is suitable for anyone, no matter what age, experience or fitness level. This workout will produce much less strain on ligaments, tendons and joints. Compared to HIIT, there is a much reduced chance of injury. LIIT does not just aide in weight loss, but burns fat, builds cardiovascular and muscular endurance, and improves blood circulation and flow. Chances of fatiguing are also far less!
How do I do a LIIT workout?
LIIT can be as simple as jogging for 1 minute and then walking for 2-3 minutes. Think 1:2 or 1:3 intervals. MOST of my workouts on my website are LIIT. I give high impact options, but I tend to stay on the lower-impact option side. I will get the heart rate up for 1-2 minutes and then strength train in between cardio intervals. I do this mainly in my Hardcore & More and Butt and Gut classes! These classes are typically 50 min.! LIIT is most effective at 40 min. or more.
Is HIIT dangerous?
That is a difficult question to answer. If your form is executed with perfection, HIIT is not dangerous! However, if you are questioning your form, there is probably something you could be improving upon. Since you are working at a quicker pace, there is an increased risk of injury if your form isn’t on point. It is so important that in the beginning of working out you seek the help of a personal trainer, even if it is only for a few sessions. The cost will pay for itself!
Here are some top tips to show up for yourself leading to increased motivation and consistent movement:
Build a Routine
Once your day starts, it can be truly difficult to set aside a time to workout. Things will keep popping up throughout the day. The best way to avoid this is to plan your workouts in advance! Write down what workouts you will do at the start of the week, and take the time to pick out your clothes the evening before.
Consider doing a shorter workout on my website for 25 min. (or an even shorter one) for motivational purposes. Sometimes, you will do a quick one and realize you have the energy for more! Adding a 10-15 min. walk to your routine could also work wonders!
Find a Workout You Love
There are a plethora of workout formats available! Deciding on what to take can be overwhelming! Our bodies crave regular exercise, but where do we start?
My website has a large variety of formats! Strength, Pilates hybrid, barre, band, and HIIT. Your mood may change day to day depending on how you and your body feel. The length of classes vary from 10-50 min! It is ok to change up the format and time length day to day. I suggest finding at least two different types of workouts you like and alternating them!
Stop Focusing on How You Look
Try to take away the mirror and the scale for a bit! Placing pressure on how you look and the number on the scale typically leads to negative self-talk. Think about how you “feel” rather than how “you look”. Perhaps create micro goals rather than a “weight goal”. For example, “I will not take a break during planks” OR “I will increase my 5 lb. weights to 8 lb.” You may lose weight as a result, but the focus will be off that!
Fuel Yourself
Listening to your body is key! When you listen to your hunger cues and fuel your body properly, you will have the energy to make it through any workout! Pay attention to when feeling hungry vs. feeling full. Sometimes, our brain will trick us into under/over eating when we are feeling an emotion we want to avoid. Let yourself eat what you are craving, but eat it SLOWLY to allow the cues to process. After the fact move on, instead of correcting yourself and spiraling. Do what feels right for YOU!
Gear Yourself Up!
When you like what you are wearing, you will feel good! Consider setting up your workout clothes the night before you plan to workout for extra motivation. Upon waking you won’t need to think about what you are wearing and can go straight into your workout!
Want to level up your evening routine? Creating a nighttime routine that works for you and leaves you ready for some ZZZ’s is extremely important! Here are some tips that will help you recharge and relax every single night!
Indulge in Self Care
Skincare at night is essential! Start out with a great cleanser, a toner such as rose water, a serum (my fave is DRMTLGY’s Needle-less serum https://www.drmtlgy.com/products/needle-less-serum, and a great moisturizer to follow. An excellent moisturizer is Naturium’s plant ceramide rich moisture cream. An amazon link to the toner and the moisturizer can be found below:
Set The Mood
Turn down the lights, lower the shades, and maybe put on some white noise or a sleep meditation! Studies have shown that two or more hours of screen time in the evening can disrupt the melatonin surge needed to stay and fall asleep. This can be hard for many! Maybe aim to put your phone away ten minutes earlier and then gradually increase that number. Gradually decreasing the lights and turning off any overhead lighting for an hour before bed is also a game changer!
Relax Your Mind
Prioritize giving your mind and body time to wind down! Reading a good book (even just ten minutes) can help relax your thoughts and breathing. Some great night time meditations can be found on this YouTube channel:
https://m.youtube.com/channel/UCKpgm5zQQxURc5PZowtzqAg
Elevate Your Space
Create a space you love by investing in a great mattress, comfortable pillows and cases, and smooth but warm sheets. Bulk up on pillows, add a duvet, and create multiple layers of blankets! Try not to work from your bed. The key is associating the bed with rest and relaxation!
Feeling bogged down by the weather? Staying in doesn’t have to be dreary! Check out how to make staying in fun with these at-home activities:
1. Spa Day:
Want to spend your day in the ultimate state of relaxation? Try an at-home spa! Whether you do this for a full day or a few hours, you will raise your vibe. Prepare some food and drinks in advance of the spa day to really feel the full effects of this at-home experience! Cucumber and mint, hot teas, or some wine are all ideas! Hit the supermarket for some snacks and drinks before-hand. Head on down to Sephora or a beauty store for face masks, body scrubs, oils, and any other beauty products you may want to try! A fresh terry cloth robe will leave you in the true spa state of mind!
2. Game Night:
Want to have some fun with friends or be a little competitive? Try a game night! Monopoly, Life, Clue and Puzzles are all fun activities to try! No board games at home? Try an at home casino night with cards, drinks and snacks. Cards Against Humanity is another great one to guarantee laughs and fun!
3. Favorite Movie/ TV Show:
Snuggle up in your fave pajamas, blankets, and maybe get a fire going (or burn some candles). Keep the lights low, make some healthy popcorn, grab a drink (alcoholic or non), and relax on the couch! Here are a few of my FAVE Netflix or other series:
Amazon Prime- Animal Kingdom
Netflix- You, Ginny and Georgia, Love is Blind, Stranger Things, Virgin River, Emily in Paris, Black Summer, Shameless, Breaking Bad, Schitt’s Creek
Peacock- Yellowstone
4. DIY Pizza Night:
Get your oven revved up and pour yourself a glass of wine! You can make your own dough, pick it up at the store or pizza place! Toppings? The best! Pesto, white pizza, sausage, etc. Or how about a healthy salad pizza! Experiment and most importantly make it fun! Turn some Italian music on in the background for the full effect!
