fitnessrevolution

Here’s something you probably don’t hear very often…

When it comes to reaching your goals, sometimes it helps to do LESS.

Sure having a sense of urgency can help us reach our goals, but our downtime is where a lot of the magic happens.

It’s a lot like building muscle, right?

We need to exercise and challenge our muscles so we can stimulate growth…

But it’s during our rest days when our muscles repair, recover, and get stronger.

As it turns out, our brain works the same way!

It’s great to stimulate and challenge ourselves — but doing less can actually help your brain be more creative and learn new skills.

But here’s the thing… Downtime does NOT mean:

●      Scrolling through your phone

●      Binge watching TV

●      Or even doing a puzzle or reading!

Instead, downtime DOES mean:

●      Vacuuming (exciting, I know)

●      Going for a walk (without music or a podcast)

●      Sitting on the couch and daydreaming

Or any other mindless activity!

The reason is that mindless activities activate your brain’s “default mode network”, which is linked to things like creativity, memories, your sense of “self,” and even ethics.

It’s why when you get stuck on a problem and finally drop it to do something else, the answer pops into your head!

Here are 5 ways to tap into your brain’s “default mode” more often:

1. Schedule a few minutes a day to just BE, even if it’s sitting quietly and letting your mind wander or going for a 5-minute walk.
2. Use a mindfulness app like Calm or Tripp and follow a quick, guided meditation.
3. Notice your surroundings — take note of what colors you see, what sounds you hear, how it feels to sit in your chair, etc.
4. Create a designated “worry” time to focus on any issues going on so they don’t seep into the rest of your day.
5. Know it will get easier the more you practice! We’re more distracted and overstimulated than ever before, and it can take some time to start feeling comfortable with doing less and letting your mind wander.

It’s all about finding balance…

Especially if you’re feeling overwhelmed or burnt out.

Like to snack at night?

According to recent research…

●      93% of adults have a snack after dinner at least once a week, according to a 2023 study by Sleep Doctor

●      On average, adults snack after dinner about 4 nights a week

●      And the most popular nighttime snacks: chips, crackers, and pretzels

So if you enjoy an occasional nighttime snack, you’re not alone!

But…

It’s important that you choose the right snacks.

Even though most people grab something salty, sugary, or crunchy…

The research ALSO says that people who choose more nutritious snacks — like nuts, seeds, and fruit — sleep about 30 more minutes a night than people who eat less nutritious snacks.

So, here’s a quick list of snacks to stay away from at night, if you want better sleep…

Plus a few healthier options you’ll want to keep on hand when those cravings hit!

Here’s what to skip:

●      Avoid high-calorie snacks with a lot of added sugar, sodium, or refined grains

●      Spicy and heavy foods before bed can lead to heartburn or acid reflux — as can eating big portions

●      Some chocolate snacks contain hidden caffeine, making it harder to fall asleep

●       coffee, and alcohol also can interfere with a good night of sleep

And now here are some snacks that may actually HELP you sleep…

Banana with Almond Butter

They both have magnesium, which works on the cellular level to regulate your body’s timekeeping system. PLUS, bananas are also rich in potassium which can boost sleep quality (especially for women).

Protein Smoothie

Drinking a whey or casein-based protein shake before bed can help boost protein synthesis, which we need for muscle growth and repair.

Oatmeal

Oatmeal contains magnesium AND the sleep hormone melatonin. You can add even more “oomph” to your oatmeal by stirring in a half-scoop of protein powder.

Fruit

Many fruits contain vitamins, minerals, amino acids, and other compounds that help you sleep better. For example, pineapple, oranges, goji berries, and cherries can boost melatonin levels — and a lot of them are rich in potassium, too.

Nuts and Seeds

Unsalted raw nuts and seeds — pistachios, pepitas, sesame seeds, cashews, walnuts, etc., — are loaded with sleep-friendly compounds like the amino acid tryptophan as well as melatonin, potassium, and magnesium.

If you’re surprised by some of these, don’t worry…

Almost none of us are taught this in school!

Let’s talk about a powerhouse tool in your kitchen: your freezer!

It can be a HUGE asset when it comes to meal planning, prepping, and storage…

EVEN if you’re one of those people who doesn’t like leftovers!

Here are 4 ways you can use your freezer to make healthy eating even easier.

4 Clean-Eating Freezer Tips:

1. Make Smoothie Packs.

●      Place your favorite smoothie ingredients in a freezer bag and pop it into the freezer.

●      When you’re ready for a smoothie, just grab a pack, add liquid, protein powder,            and any other add-ins you want, and blend!

2. Pre-Portioned Protein Packs.

●      If you live in a small household, this tip is a biggie because it’ll help you save money, avoid waste, and always be ready for a healthy meal.

●      Divide chicken, fish, or tofu into single servings and freeze them.

●      Just reheat it when you’re ready to eat!

●      If you have a vacuum sealer, this is a great way to put it to use.

3. Homemade Soup & Stew Blocks.

●      Leftover soup or stew? Pour it into muffin tins and freeze.

●      Once solid, pop them out and place them in freezer bags.

●      On busy days, this makes for the perfect homemade “heat and serve” meal.

4. Freeze Cooked Whole Grains.

●      Cook grains like brown rice or quinoa in bulk and then freeze them in portions — the muffin tin idea works great here, too.

●      They reheat beautifully and help with portion control.

One of the biggest stumbling blocks when it comes to using your freezer is forgetting what’s in there!

Pro Tip 1: Label everything with the date and contents — even the items you’re sure you’ll remember later.

Pro Tip 2: Keep an inventory list outside your freezer. This way, you know what’s inside without opening the door and letting the cold air escape.

Not only will these hacks help you keep healthy food on hand, but they’ll also make meal prep a ton easier!

Want to stop wasting food and start making the most out of your grocery hauls?

If you find that your fruits, veggies, and herbs tend to go bad before you can use them…

I have 3 “post-grocery-shopping” tips you’re going to love.

Ready?

1. Freeze your greens: If you’re a smoothie drinker -– or your greens tend to go bad before you can use them up — freeze them! Here’s how:

●      Wash and completely dry your greens, and remove any tough stems.

●      Spread them out in a single layer on a baking sheet and place them in the freezer for a couple of hours.

●      Transfer to freezer bags and remove as much air as possible before closing.

●      Pop them in the freezer until it’s time for your smoothie.

●      NOTE: It’s normal for the greens to crumble after freezing — but as a bonus, they will blend more easily!

2. Store herbs in olive oil:

●      Wash them, chop them up, put them in an ice cube tray, and cover them with oil.

●      Place the tray in the freezer and after it’s frozen through, pop out the “cubes” and put in a freezer bag — make sure you label it with what’s inside.

●      Next time you need a flavor boost while you’re cooking, just drop in a cube!

3. Batch cook grains: As soon as you get home, cook up a pot of quinoa, farro, or other healthy carb. Store in the fridge for easy, quick additions to meals during the week.

TIP: If you don’t have a rice cooker, think about getting one. They are a grain-cooking game changer.

And here’s a bonus tip you can’t skip!

🥬 If you normally wash and dry your produce as soon as you get home, you can STOP doing this ASAP.

Instead, wash your veggies and fruits just before you use them!

This helps your produce stay fresh longer — plus, waiting to wash it till just before you use it can wash off any bacteria that it picked up while being stored.

Pretty cool, right?

If you didn’t know these tips already, don’t worry. Most people don’t!

Let’s talk about the most overlooked — and underappreciated! — productivity hack out there…

Taking regular breaks during the day!

The problem with taking breaks is that it can feel like you’re slacking…

But you’re not. Any here’s why:

●      Being “always on” can lead to burnout and make you less effective.

●      Researchers who analyzed 80+ studies found that taking regular breaks can keep you feeling energized AND increase your productivity.

The key is to make sure you follow a few guidelines.

What you do during your breaks — and how long they last — most definitely matters.

Here are just a few ways to get the most out of your productivity-boosting breaks:

●      Going outside for a walk is better than stretching at your desk

●      Being active during your break can give you a quick shot of energy

●      In the morning, think about short, frequent breaks — even if it’s just to grab a healthy snack or look outside

●      Later on, longer breaks can be more effective

●      If you work at home, hanging out with your pet can give you a boost of feel-good energy

●      Spending time on social media isn’t the best idea: it can actually leave you emotionally exhausted AND reduce your creativity

It’s true, some of this can be easier said than done.

If you’re on autopilot (which so many of us are!), it can be hard to check in and notice how you’re using your energy or if you need a break…

And before you know it?

You’re too tired to work out…

Meal prep gets put on the backburner…

And all of a sudden, you’re starting over again.