Everyone needs a little inspiration now and again, so here are 10 tips that apply to all ranges of your health and wellness!

  1. Drink half of your bodyweight in ounces of water (I.e. if you weigh 150 pounds, then you should have about 75 ounces of water per day). Proper hydration levels boost the metabolism, fuel exercise and cognition, and keeps the body functioning optimally.
  2. Soreness and dysfunction are not badges of pride. Put an emphasis on mobilizing the joints of your body and restoring function to the tissues, your muscles and fascia, that keep you in motion. Utilize foam rollers, lacrosse balls, and mobility exercises to realize your full movement capability – you might be surprised just how much stronger you become.
  3. No matter how passionate you are about your fitness goals and your training schedule be sure to program time to enjoy activities and people who are not related directly to these things. Life is better when you do not live in isolation. Enjoy game nights, the occasional cold beverage, and laughter with those you love.
  4. Don’t use the word “diet” when talking about your eating habits. No food is inherently good or bad. Rather, all food is fuel in moderation. Don’t go on diets, don’t eliminate food groups, and don’t resort to extreme measures to lose weight. Focus on eating a little better every day until your new habits produce results.
  5. Eating protein is critical for the support of the body; most specifically, the muscles that drive your exercise. All protein sources are not created equal, however, and so it is imperative that you look to obtain your protein from foods that are good for you in other ways as well. A fast food cheeseburger can have as much as fifty-grams of protein in it, but who actually knows what else is in there!
  6. Listen to your body as it is always talking to you. Pain is not normal, and being sore for extended periods of time is not a desired outcome. Sometimes your body will be telling you to take it easy and focus on low intensity activities such as restorative yoga, while other days you may feel as though you could take on the world. Look inside and find out what you can do on the outside.
  7. When training your lower body be sure to focus extra attention on your hamstrings and glutes, the muscles that make up the backside of your body. These muscles are critical force producers that also protect the knees, hips, and ankles from common injuries. Focus on feeling these muscles work during your sessions.
  8. Vegetables are good for you, so yes, your grandmother was right. Focus on trying to eat vegetables from a variety of colors in the rainbow as each color will provide a different nutrient profile that can boost your performance, health, and wellness.
  9. Breathe. Simple enough, but hard in practice. The position we find ourselves in during our long days at the office, in the car, and on the couch actively compresses the rib cage and keeps the diaphragm and lungs from fully expanding. Thus, it is imperative to take time to take a few deep breaths when possible to boost blood flow, alertness, and have a healthier body overall.
  10. Fruits, like vegetables are also exceptionally dense in vitamins and minerals. However, fruits do possess significantly more sugar than their vegetable counterparts and need to be chosen more carefully. Aim for three servings of fruits per day to hit your sweet spot.

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