Posts tagged 'rest'
I love the way I feel after a good workout. I mean, who doesn’t? And recently I’ve been on a roll, sticking by my routine even on the snowiest of mornings. But sometimes it’s easy to overdo it. I was always one to “learn the hard way” (my parents would sigh), but now that I know how to read my body’s signs, I know when to call it quits. Most of the time.
Like this past week. My shins and ankles have been a bit achy since I started working out in my new running shoes. (they’re meant to help stabilize me) I’ve never had a pair like this before, and I immediately noticed a difference during my first run. I’ve been good about “easing in” to the new pair and making an effort to s t r e t c h, but I’m still experiencing slight discomfort. Mix in with that some killer workouts with my trainer, and by Tuesday my body was sending out the warning signals.
I thought about taking a rest, but decided a pedicure and extended foot rub would do the trick. Not so much. My Wednesday morning work out was cut short, and by the afternoon my entire body was tense and achy. Warning signals rung out–loud and clear. So I listened. And I rested. And I slept in Thursday morning and woke up feeling new and improved without a single ache.
It’s amazing what a good night’s sleep will do for the body. Often times we are quick to push sleep out of our busy schedules, and often times we pay for it! It may not be immediate, but overtime the lack of sleep can lead to mood disorders and irritability. While a cranky attitude is nothing new, get this: poor sleeping habits may cause weight gain because it can affect the way our body digests and stores foods. Furthermore, serious sleep disorders result in hypertension, increased stress hormone levels and weaken the immune system. All good reasons to catch up on your beauty sleep!
So how much is enough? 6 to 8 hours is the rule of thumb. I need at least 8. On a good night I can do 12 (I’m special like that). But that’s me–everyone needs varying amounts. Athletes especially! Those muscles need time to heal, after all.
Yes, there are foods and nutrients that can help soften the blow of a tough workout, as well. Magnesium, for example, helps soothes muscle aches and tension and supports strong bone growth by facilitating calcium absorption (this is why I include cacao nibs, a great source of magnesium, in my favorite post-workout smoothie). Not eating enough chocolate? (Hah! Trick question) Look for magnesium in natural grains and leafy greens (like kale). Bananas, avocados and coconut water are wonderful sources of potassium, which help to keep the body hydrated while aiding in heart and adrenal function (which means long-lasting energy).
And of course there’s the importance of healthy, balanced meals. Since we expend so much energy when we work out, we need to make sure we refuel! And not on sugary, processed protein bars and fatty red meats–on real food. A balance of grains, greens, and some protein with a little bit of (good ) fat will help keep you powered up by replenishing your body with the vitamins and minerals it needs after a tough workout. So don’t go excluding macronutrients like carbs or fat from you diet–your body needs those to run properly!
So yesterday I skipped my usual morning workout and was hoping to get to yoga instead. But, the real world intervened and foiled my plans. Alas, a full day off does wonders. And so does sleep. My body loves me again. (and I even got a good run in this morning!)
I say all this as I’m about to jump on a plane en route to The Bahamas for a long weekend. Not a bad way to continue my quest for rest. And though I plan to cart along my workout gear, my main MO for the trip is to relax and restore my vitamin D levels (with my 55 SPF sunscreen, of course).
How much sleep does your body require? What do you do to allow yourself time to rest during the work week?
February 19th, 2010
It’s been a busy, busy fall. But I’m not complaining- it’s been a good one! I did some cross-country traveling last month (my little sister got married!) with lots of meetings and appointments in between. I was on a roll! Then, it happened. I caught a cold.
Now, I hate admitting to being sick because it makes me feel like I did something wrong. I thought to myself: does this mean I let myself go? I even had someone exclaim “and you’re the healthy one!” Um…I blame the weather? (as a native Californian I feel this claim is valid whenever the NYC temp takes a dip)
Yes, I was sick. But I stuck it out (although my title may have tarnished a bit) and nearly a week later, I returned to my full health. Yes, a week later. This is because I don’t take medicine under normal circumstances (and I don’t consider a cold to be a huge threat to my body). No, I’m not a masochist, I just like to have my body heal itself by itself. I believe it boosts the immune systems when you make it work a little.
But, no matter your method for getting better, it’s always great to take preventative measures to avoiding getting sick altogether. Especially now as we enter flu season. Aside from eating your veggies, here’s a list of helpful tips for staying whole and healthy (courtesy of IIN):
- Get your Vitamin C, found in citrus fruits and Omega 3 fats, found in fatty fish
- Garlic, carrots and sweet potatoes, which are loaded with beta carotene, also pump up your immune system
- Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs
- Add Vitamin E and Zinc to your diet for extra defense
- Take extra care of yourself by resting and reducing stress. Lack of sleep lowers immunity and increases your chances of getting sick, so get some sleep!
- Wash your hands thoroughly with soap and water for at least 20 seconds and keep your hands away from your face
- Drink plenty of water and hot liquids, like green tea. Green tea is a super-charger for your immune system!
- And exercise to sweat out toxins and keep your immune system in tip top shape (I also like to sweat it out in the steam room when I can)
And there you have it! Try to think ahead this year so as to avoid any downtime. Your body will thank you! I was probably too busy traveling and moving around, and honestly, I should have at least popped an airborne in before that last red-eye… ah well, happens to the best of us!
November 4th, 2009
My, how the times have changed… I remember growing up and hearing adults speak of time and how there was never enough of it. Before the days of endless to-do lists and ever-present blackberries, I wasn’t quite sure what this meant. Then the inevitable happened. I grew up. I became an adult. Time started to matter. And it also started to disappear (just when I needed it the most!).
I may not always feel like an adult, but my life in the real world could always use an extra hour each day (…gasp! the adults were right!). Sometimes my to-do list is spread out over a schedule book, Google Tasks, and my blackberry calendar. And some yellow post-it notes. And then there are all the must-do’s that float around in my head and haunt me at night while I lay in bed. It never stops! But that’s life in the big city, right? And I know I’m not the only one. So what’s a girl to do?
Whether it’s a doctor’s appointment, an errand, or a brunch date - it’s important to prioritize and manage your time in a way that still allows you to BREATHE and stay sane. The other Saturday, for example, I rebelled and cancelled on not one, but three birthday parties. Yes, it would have been a fun night–but you know what? I needed to rest, relax and restore my balance. I needed some “alone time.” But that’s just me- sometimes I can’t weather the social front. Others do just fine. (my boyfriend and I agree that I am a Highly Sensitive Person). True story.
But enough on me and my social hindrances.
Below are some tips taken from Joshua Rosenthal at the Institute for Integrative Nutrition on how to better manage your time and live a balanced life in this go go go world. Learn to prioritize the important things and use the time you do have more efficiently and effectively (and don’t forget to rest!). How do you best tackle your to-do list? When do you find time for rest in your busy schedule? We all operate differently with busy schedules, so find a method that works best for you.
• Allocate time for planning and organizing
• Create to-do lists that are realistic, not intimidating. Use only one to-do list
• Under-schedule your time: leave time for the unexpected
• Practice the art of intelligent neglect: eliminate trivial tasks
• Consider your biological prime time: at what time of day do you work best?
• If you say yes to everything that comes your way, learn to say no (prioritize!)
• In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper (this can mean better sleep)
• Acknowledge yourself daily for all that you have accomplished (give yourself some credit!)
When you start to feel overwhelmed, break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”
As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you’re purposed for. Instead of being a chore, good time management can be your ticket to a more satisfying, more vibrant, balanced life.
October 6th, 2009
