In our quest to get in shape and achieve ultimate fitness, there’s one crucial component that’s often overlooked: balancing our fitness routine with overall self-care.

Studies show that too much exercise can cause nearly as much harm to our bodies as not getting enough, especially when it comes to our heart. Our bodies need balance as well as recovery time in order to sustain health and fitness.

That’s where self-care comes in. Just as you actively plan and schedule your fitness routine, self-care also needs to be planned and scheduled.

Below are tips for incorporating self-care into your daily life. After all, there’s nothing like it to help you to feel better, look better, and ultimately achieve optimum fitness.

Never Underestimate the Importance of Sleep

Adequate sleep benefits your heart, weight, mind, mood, and more. Research indicates that people who sleep six or fewer hours a night have higher blood levels of inflammatory proteins than those who get more.

If you’re not getting seven to eight hours of sleep a night, here are 4 easy ways to change that.

  1. Leave caffeine alone after lunchtime

  2. Unplug from technology at night

  3. Reach for a good book with a cup of calming tea

  4. Lower your room temperature to somewhere between 60 and 70 degrees.

Overall, burrow under the covers if necessary, but try to keep your room temperature down for the best night’s sleep. Try spritzing lavender on the inside of your pillowcase for a restful nightly ritual.

Overall Self-Care Includes Good Nutrition

In order to recover from the wear and tear of exercise, you need to eat properly. Sports nutritionists recommend you eat within 30 to 60 minutes after exercise.

What you eat is just as important as when you eat though. Here are 11 fitness foods to help you get and stay in shape. Remember to have water with you at all times to stay hydrated.

Know When Your Body Needs R&R

An occasional at-home spa day is a great way to rest your body when you’ve been highly focused on getting in shape. You can use soothing homemade skincare treatments and masks, give yourself a hot rock massage, brew a cup of tea, and put on some relaxing music.

You can also incorporate activities that de-stress your mind and body into your week. Try meditative therapies like tai chi or qi-gong, practicing yoga, and going on walks to clear your mind.

Relax Your Mind

When it comes to meditation:

  • sit down every day in a quiet place

  • focus on the present moment daily

  • breathe in, breathe out, and repeat

When your mind begins to wander, simply bring it back to focusing on your breath. Start with just three minutes per day.

The more you practice, the easier it becomes. The goal is to become in touch with your body and be fully present in the moment.

It’s Okay to Say ‘No’

Because there are only so many free hours in your day, you’ll need to know when to say “no.” In order to say “yes” to fitness and self-care, you may need to say no to obsessively checking your emails and social media accounts or going out so many times during the week.

Make finding time for fitness and self-care your priority.

Make Time for Social Activities

Don’t forget to nurture your personal relationships. In a 2014 study about close adult friendships, gender, and the life cycle, feeling satisfied with your friendships was what mattered most when it came to being content.

Schedule time with your loved ones, preferably in person. Even a Face-time date for 15 minutes is better than no time at all though.

You can either let life happen to you or you can actively choose self-care tips like these above to help you be your best self. As you begin feeling more calm, healthy, fit, and focused, you’ll know you’ve found the right balance of fitness and self-care.

Let this happier and healthier version of yourself be your guide in your ongoing quest for achieving ultimate fitness.

Milan Perry, HHP, MH provides Healthy Lifestyle Coaching for successful women 50+, holistically oriented who are at a point in life where they need more to take her health to a higher level. She is Board Certified by the American Association of Drugless Practitioners, Certified in Herbalism and is a Culinary graduate.

As a herbalist. healthy lifestyle coach, menu planner, busy wife. The “joie de vivre” is wine + anti-aging (not in that order). She coaches women that have tried the fad diets of quick weight loss of 20 pounds without success.

Moving past that, you’re at a point in life where you feel more in touch with your need of well-being.

If you’re still struggling with trying to maintain your weight and feel as confident as you used to, schedule here your FREE ‘Chic Women Don’t Diet’ Makeover call with Milan.


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Guest blog post by Sheila Olsen

By |2018-10-17T12:20:04-05:00October 17th, 2018|Self Care Nurture|0 Comments

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