Did you know that wellness skills are learnable? With practice, you can turn them into an effortless habit, making your body & mind strong and vigorous.
Miguel
Meet Miguel, our brand Ambassador and personal trainer. He will guide you through some simple steps towards self-care and well-being. Let’s embark on this exciting #selfactivism journey together. We believe that only by caring for ourselves can we make this world a better place.
Below you can find easy tips for every day of the week. Feel inspired and try to incorporate them into your daily routine.
MONDAY
- Stay motivated by reading an article on training and sports (Sport Illustrated, Men’s Health, Women’s Health, sport and wellness section of your favourite newspaper).
- Share information about your sports practice with co-workers and friends.
- Start the week with a light strength training!
TUESDAY
- Have a medium-high intensity cardio session, such as spinning or running for 30 minutes.
- Hydrate well throughout the day. Place a bottle of water within your sight so you don’t forget to drink.
- Avoid snacking between meals. If you can’t avoid it, choose a healthy option such as nuts or seasonal fruits.
WEDNESDAY
- Stretch for 5 minutes as soon as you get up. You can easily find a guided stretching session on Youtube if you are not awake enough to think about what to do.
- If you can walk to work. If you can’t, try to walk for at least 20 min during your day.
- Consider taking supplements such as vitamins D (immune system), B12 (metabolism, nerve system), K (arterial health), EPA high omega 3s/6s fatty acids (supports cardiovascular and endocrine systems, skin health), iron with vitamin C (overall wellbeing and strength, brain function), magnesium (bone health) or other missing micronutrients (any supplements should be prescribed based on your doctor recommendation).
THURSDAY
- Start your day with a 15 min yoga or pilates session. There are plenty of videos on the internet you can easily follow.
- Sorry, today is the No Carbohydrates Day. Avoid taking carbohydrates with your main meal and change them for vegetables.
- Go for a walk after lunch and dinner. Body movement can aid your digestion by promoting stimulation of the stomach and intestines, causing food to move through more rapidly.
FRIDAY
- Take the stairs and skip the elevator. Climbing the stairs will keep you active.
- Look at gyms, yoga studios, or dance classes in your area and consider signing up for one by taking a complimentary welcome session.
- Have a conversation with a coworker about healthy eating and invite him to share a meal together.
SATURDAY
- If you go out for lunch or dinner, try not to indulge in alcohol (better glass than sharing a bottle), bread (opt for a wholegrain version), and desserts (seasonal fruit plate, one ball of sorbet, or a dark chocolate truffle could be a good option to keep your spirits up without overdoing it).
- Have a training session prior to your most caloric food intake (opt for lunch when possible)
- Compensate a heavy meal with your next one being without carbohydrates
SUNDAY
- If you have overindulged on Saturday, do not blame yourself, try to do some light sport instead, like going for a walk.
- Purify the body with a detox drink (clear water and herbal infusions will help nutrients to absorb well in your body, clean the colon and give you energy)
- Eat a light dinner (yogurt & fruit) to compensate for any excesses over the weekend.
Take care,
The KOOZY Team
