The fitness fanatics out there probably know the feeling of pushing yourself to the max in a workout. But a holistic approach to health and wellness involves movement, nutrition, and regeneration, says Alicia Agostinelli, a personal trainer and yoga instructor at Equinox Seaport Square in Boston.
Practicing self-care strategies during your workouts and in your free time can help you come back stronger, and in a more peaceful headspace—not to mention they make exercise that much more enjoyable. Steal some tips from these top trainers who manage to sweat it out and still make self-care priority.
Try a breathing exercise
“In session, I connect to my breath. I try to practice 4-7-8 breathing [breathe in for four seconds, hold your breath for seven, then exhale for eight] a couple of times every hour to help me reduce stress and regulate my parasympathetic nervous system.” —Matt Delaney, CSCS, innovation coordinator and a Tier X coach at Equinox
Be your own biggest fan
“It took years, but I genuinely view fitness as an opportunity to be a better version of myself, to build myself up, and let my strengths guide me, while looking at weaknesses with a sense of compassion. When I need to rest during a tough core series, it’s okay. I’m stronger than I was a year ago, and isn’t that the point? Your mental game affects how you feel emotionally and how you perform physically, so I always make sure my inner voice is pumped up, ready to rise up to a challenge, but is ready to celebrate every moment of the work I put in.” —Emily Walsh, a Boston-based instructor at
Get off Instagram at the gym
“The most important self-care action I can take during my workouts is to let my mind be in my workout 100%. I’ve had to create a rule so that I am not responding to emails, checking social media, or replying to texts when I workout. If I can escape and truly enjoy my workout, my life is fantastic.” —Holly Perkins, CSCS, author of Lift To Get Lean and founder of the online health and fitness platform Women’s Strength Nation
Tune into your body
“The best way to practice self-care during exercise is be conscious and listen to your body. Don’t ignore the signs of your body. I stretch whatever muscle I work after a workout and I try to treat myself to a massage once a month if possible.” —Scott Weiss, CSCS, a physical therapist and trainer in New York
Wear your favourite gear
“I am mindful of what I wear. I know that sounds silly, but when I feel good in my clothing and am wearing the right pieces for the workout, I will work out harder. If I am wearing something that doesn’t fit well or is too thin (think: see-through in yoga!) I will be distracted the entire practice.” —Raymer
Meditate
“I have a very dedicated meditation practice that I do mornings and evenings. It literally keeps my head on straight. For me it’s critical that I work on my internal dialogue and remind myself to speak lovingly and in a supportive manner. I can get into trouble really fast if I don’t keep an eye on this. But when I am on track, my mental attitude really does help me live a happier life and accomplish more each day. And my body thrives on it.” —Perkins
Journal
“I write in a gratitude journal every single morning, listing three things that I’m thankful for from the past 24 hours, and I also read a passage from a book that a good friend gave me called Journey to the Heart. It helps me get my mind right and I feel a lot more calm before jumping into a busy day.” —Emily Abbate, an ACE-certified trainer and creator of the new podcast Hurdle
Get organized
“I keep my work, home, and training environments clean and orderly. Keeping things free from clutter has been proven to keep you on track and better at maintaining your goals.” —Weiss
Have a Sunday check-in
“Every Sunday, ask yourself: ‘What am I doing to take care of my mind and body this week? Can I add something to my daily routine that will rest or refresh me? Can I take something out that is no longer serving me?’ Recovery and regeneration is the often forgotten third leg of a three-legged stool. When we check in both on and off the exercise mat and implement changes that benefit our health wellness, we leave our workouts and enter our personal and work lives refreshed and recovered.” —Agostinelli
Do something that brings you joy every day
“I rely on so many different methods to keep me stress-free and take care of myself beyond exercising. I write in a journal, I watch a good film, I go out and take photos. I make sure to incorporate some activity in my day-to-day that brings me joy and fulfilment.” —Sarah Coppinger, an instructor at indoor cycling studio The Handle Bar
Wake up with the birds
“During the week, I set my alarm 45 minutes to one hour earlier than I actually need to get up so I can enjoy some quiet time drinking fresh-ground coffee, enjoying a healthy breakfast, and writing in my journal. Being a small business owner, my days can be long and sometimes a little chaotic. Giving myself a little me time in the morning is a priority. It allows me to start the day off a little slower.” —Becca Lucas, owner of Barre & Anchor, a barre studio in Weston, Massachusetts
Article taken in part from www.health.com
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All content on this website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult your own GP if you’re in any way concerned about your health.