Time to Change Your Clock
Spring invites us to change and look forward to new beginnings. Whether it’s time to change your clock, smoke detector or fitness goals, there is no time like the present to take steps to improve your physical and mental well-being.
This year I established a goal for Lively Kitchens to partner with like-minded professionals that are experts in their field, strive to provide superior customer service and are compassionate about their clients. One such client is Diamond Physical Therapy in Algonquin, IL. Chuck and Sue (owners) not only provide quality care for their clients, they reach out to local businesses to support community health.
Diamond Physical Therapy provides recommendations to inspire us to change our thinking about fitness –
Change Your Thinking
Instead of designing goals based purely on weight loss, concentrate on how you feel. Chances are you need to find an activity you enjoy.
Set a Schedule… but Be Realistic
If you haven’t been working out much this winter, ease into it, 2-3 days per week and add to it as you get in the swing of things.
Warm up vs. Stretching
First, warm up with 10 minutes of light outdoor cardio exercises, just walking will do. Then do DYNAMIC stretching (google it), the old traditional ways of stretching have actually been proven to worsen your performance.
Avoid muscle cramping and fatigue by drinking more water. Another general rule of thumb: The more you sweat, the more fluids you need to replace. If you’d like to add an Electrolyte Drink to your hydration plan. Consider homemade versions. They are easy to make and have few ingredients. If you like a refreshing homemade popsicle treat for your child’s sports game, try making Frozen Mixed Fruit Popsicles.
Clean Out Your Pantry
Still have that tin of popcorn from the holidays or a box of chocolates from Valentine’s Day? Get rid of them. And while you’re at it, throw away other foods low in nutritional value. Farmer’s markets will be open soon. Eating with the Seasons is a meal planning concept that supports local farmers and encourages you to eat fresh and local foods.
You’re more likely to stick with your plan if you’ve got a partner in crime. Choose someone who has similar goals who’s schedule fits with your own.
Break up your routine with outdoor exercises. Consider tennis, golf, ultimate frisbee, kickball whatever is fun for YOU.
Pump Up Your Playlist
Still listening to the same tracks from December? Do some iPod “spring cleaning” by downloading a fresh workout playlist to get you going.
If you’ve been hitting the gym (and the treadmill) all winter, chances are, you’re due for a new pair. Check out a running specialty store to get fitted for the right shoe for your foot. Remember, your feet are your friends.
Update Your Workout Wardrobe
Still sweating it out in cotton T-shirts? Throw away worn-out workout duds and replace them with shorts, tanks and tees in breathable, wick fabrics.
Don’t forget to take care of your hard-worked body! A sports massage is the perfect way to pamper yourself, while alleviating toxins and speeding up muscle recovery. Or, treat yourself to a meal packed with antioxidants, omega-3s, beans, legumes and whole grains.
Recipes that include antioxidants, beans and whole grains:
Enjoy the longer days and get moving!
This post has been created by Diamond Physical Therapy in Algonquin, IL
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