In today’s day and age we all have busy schedules and it’s easy to forget about our basic needs. Working out, eating healthy and practicing self care seems nearly impossible. I’ve made a list of the top 10 tips I give my personal clients to implement in their weekly routine to increase their overall wellness. I want to share them with you!

1. Make sure you are consuming HALF your bodyweight in ounces of water EVERY DAY. This means if you weigh 120lbs, you should be drinking 60ozs of water daily.

2. Consume protein 1-2 hours post-workout to minimize soreness, and heal muscles faster. When you workout, you create micro-tears in your muscle fibers, the body uses protein to increase the healing process of the micro-tears.

3. ALWAYS stretch after you exercise. Stretching can reduce the risk of injury, increase range of motion and flexibility. According to a study done through Curves Fitness Centers, those who stretch post-workout gain 15% more muscle than those who skip stretching.

4. Take an Epsom Salt bath a couple times a week to decrease muscle soreness. Epsom salt contains magnesium, which is an element our body naturally produces. Your body absorbs the magnesium through the hot water and relaxes your muscles naturally.

5. Avoid pre-work supplements that can affect blood pressure negatively and switch to a B-Complex Fast Absorbing supplement. This complex contains Niacin, B3, which helps the body produce ATP, the form of energy your body uses to exercise.

6. Change up your exercise routine. Whether you are working out with a trainer or hitting a studio I find it’s easier to stay motivated when you have variety. Yoga is great for balance and alignment. Indoor cycling or boxing is great for cardio and fat burning. Go on a run outside instead of the treadmill, you will work different muscles in your legs depending on the surface (grass, sand, pavement.)

7. Remember to practice positive reinforcement. Reward yourself for implementing self care behaviors, especially on the days you are in no mood to exercise. Set goals for the week, and when you accomplish them, reward yourself with a treat.

8. Unfollow everyone on social media who doesn’t make you feel good about yourself. We know SM is not very transparent, but that doesn’t stop that “less than” feeling from creeping into our thought processes. The fastest way to stop comparing our progress to others is to only have our own progress to focus on.

9. Have a set workout playlist ready before you workout. You can add new songs as time progresses, but when you begin your workout you want to be totally focused on being present.

10. The best time to consume your carbs and sugars are 2-3 hours before a workout. The body takes these macros and turns them into glucose, which can either be used as fuel or stored as fat. Your body will use the glucose as energy to burn calories and fat instead of using your current muscle tissue as an energy source.

About the writer

Kayla Lyons is an ISSA Certified Personal Trainer and Psychology student. Her professional focus is health psychology and psychoneuroimmunology. She enjoys reading and practicing yoga in her free time. Kayla can be found on Instagram @kaylalyonscft or through her website kayla-lyons.business.site