With the arrival of spring it is time to bring your mind and body out of hibernation, to reenergize your routine and take advantage of the longer daylight hours and warmer temps. As you get inspired by the warmer temperatures and increased daylight and are awakened from the winter, you start to have a sense of renewal and wanting to hit the reset or have a fresh start. It is a time to get out more, do more and put back in play those healthy habits.  At Warrior Rx we know this feeling well and have put together this simple guide and helpful hints to help you spring into action—balancing your mind, body and soul connection for optimum results.

Regenerate Your Workout

At Warrior Rx we know the feeling well of moving full force and being all in, and we also know the feeling of having done too much too soon and not necessarily getting all the pieces back in order. It is important to have a solid foundation of the necessary flexibility, mobility, strength, stamina and stability to begin, renew or increase your level of activity. Proper training or conditioning will help reduce your risk of injury and can help reduce muscle soreness.

If you bump up your new or renewed activity too fast you can risk injury or issues such as tendonitis. And if these are not attended to quickly, appropriately or consistently this can lead to more long-term injuries like stress fractures, etc. Map out a reasonable plan, consisting of building blocks to increase the time and intensity of your workouts, incorporating stretching and ensuring appropriate rest.  Spring Clean Your Body & Mind

Now that spring has arrived, freshen up your fitness routine. Take it outside, try some new classes, dust off the bike, etc. Exercise doesn’t just boost endorphins or those feel good hormones in the brain, it also helps to improve alertness and focus. Take time to exercise in green spaces to have a greater impact on your mental well being.

Another helpful hint related to regenerating your workout — if you are one that likes to listen to music while your workout – is to refresh that playlist. And for some, to have an outdoor workout—a good run or walk, cycling, etc., without the ear-buds in. This can allow you time to hear and take in the sounds of the outdoors and hear your own breathing. It’s worth a try—you just might find it helps with your clarity of mind.

Spring-Up Your Diet

Most of us do tend to go for those comfort foods in the winter. It’s time to cleanout the kitchen cabinets. Detox them of sweet snacks and refined carbs and stock up on healthier options. Take advantage of fresh fruit coming back onto the scene and don’t forget the nuts and fresh greens. Some simple swap outs in the snack and meal department will leave you feeling better and lighter. For some good suggestions, check out the “20 Heathiest Foods on Earth.”

Go All Natural

Even with the cleaned up diet and menu, we know that it is hard to get all the right amount of vitamins, minerals and enzymes in any given day. Taking supplements is fine, but make sure they are all natural with no fillers, artificial dyes or synthetic ingredients. Don’t shortchange yourself by quickly picking up some multi-vitamin as part of your weekly food shopping. Take time to read the labels thoroughly, get educated and make smart supplement decisions.

Hydrate. Hydrate. Hydrate

Studies show the even small dips in hydration can result in fatigue, insomnia and mood change, not to mention headache and muscle cramps and yes, even issues with concentration and focus.  Make it a priority to seriously increase your fluid intake. Aim for those 8 glasses of water or healthy fluids during the day.

Rest

We have heard so much about this lately, but there are very significant studies that prove the benefits of rest and sleep. True, we are all different and there are people that function well and feel great on 6 or so hours of sleep. There are others that need more. Regarding sleep and rest, listen to your body. If you are waking up groggy and feeling heavy or sore, you may need to turn in a bit earlier. About an hour before lights out, reduce your distractions, dim lights, stow the devices and relax.

Meditate

Meditation is a powerful way to manage stress, help reduce anxiety and to calm the mind—and body. Meditation can be different for each of us. Some of you may dedicate significant time to meditation, others prefer a more meditation in motion model. Regardless of what you prefer, it’s important to consciously carve out time where you are in the moment, being aware of your breathing and clearing your mind. The results are amazing as this simple practice can reduce blood pressure and even boost memory. Our recommendation is to work in about at least 10-15 minutes a day.