Wellness Assist Week 5

Over the last four weeks, we presented you with  a wellness assist playbook, we hope you’ve enjoyed it and found it useful.

In this article, we’re bringing together all of the self care topics and activities that we shared with you over the last month.

2020 has been an extraordinary year for everyone. A year that has identified how important self care is for us as individuals and as a community. The GoGet.Fit Team often uses the airplane mask analogy, you can’t take care of others if you don’t take care of yourself first.

Every week we reminded you about your morning routine. Our goal was to support you in starting your day off on the right foot because Mornings can be difficult, especially if you don’t get enough sleep or have a restless night.

Start your day off in the right way - choose one or two things you would like to add to your morning routine. Is it to add a bit of mindfulness, feel more joy, or have time for quiet. 

Secret to success

  1. Set your alarm earlier to allow for this time. Remember to be realistic. Start small for BIG success.

  2. Lay out what need the night before

  3. If you’re getting up 20 minutes earlier, focus on going to bed 20 minutes earlier

Here are some suggestions you could try adding to your routine.

1- Drinking a glass of lemon water, hot or cold 

2- Mediate (Mindfulness Breathing), pray, read or journal for 10-15 minutes

3- Activity - below are some links to stretching and yoga videos on you tube. 

4- Make time for breakfast or lunch prep

Here are some other self care items we talked about:

Week  1 - Eucalyptus Shower: 

Grab some Eucalyptus oil or dried plant and get the smell going in your shower. You can do this with Lavender or peppermint. Whatever you’re needing. Here is an example by Joanna 

Week 2 - Are you drinking enough  water everyday?

If you are trying to integrate water into your daily routine, set a reminder on your phone and log it in your journal. This is a great way to check your progress.

Benefits of drinking water by Nicole Shubrook

  • Improved memory and mood

  • Reduced sugar cravings and aid in weight maintenance

  • Prevent constipation, kidney stones and reduces bladder infections

How much should you drink in a day? Let’s start 6-8 glasses of water daily and work your way up from there. (start small for big success)

Week 3 - Relaxing Bath 

Take a relaxing bath with candles, some aromatherapy and whatever soothes your soul.
Here’s Alana’s suggestion.

Clearing a space, give the washroom a wipe. Grab a clean towel. Light your favourite candle(s) and set a mood. Lower your lights and run a bath. 

  • 1-2 cups of Epsom salts

  • Warm as you enjoy water

  • Add an essential oil you enjoy to support what serves you. We love sandalwood, lavender or rose. Mixing with a carrier oil like almond, jojoba or avocado oil is a good idea. 

  • if you have a podcast, audiobook you enjoy tune in

  • if Spotify has meditations available if that’s your vibe

  • a book

  • if crystals feel supportive to you try amethyst, rose quartz or clear quartz near the glow of your candle.

Journalling

Taking time to put pen to paper can seem daunting. Fear can enter into the picture for some.
Thoughts of: “who’s reading?” “What if I don’t have anything to write?” “What if I sound stupid?”
Journaling is nothing to fear. We’re often our biggest critics, and when it comes to writing, we need to tell that inner critic to take a hike! 

Open your mind and the words will come. It’s often suggested that if you’re unsure how to start, pick someone you’d like to talk/write to and go from there.

Dear ________,

Today I went for a walk in the forest and came across a walkway filled with Christmas ornaments…

This might seem basic, but just like any habit, we start small for big success. Here is a great article about 5 Powerful Health Benefits of Journaling By Kasee Bailey


Week 4 - Meditation 

Positive thinking, 10 minute session.
Remember when you’re  meditating, try to build your routine, same time and same spot. It will make it easier to settle in. Enjoy! 

Movement

If you’re feeling stuck on what to do for activity, look no further, here are some great options. If you’re feeling brave and want to look something up on youtube, my suggestion is to be specific. Type in the amount of time you want to do that activity, the activity and the level of difficulty. For example,  20 minute yoga for beginners. This will give you options.
Yoga

Stretching

Bodyweight workouts

Recipe

Power bowls are a great way to use up your leftovers.  This is from week 4, but we thought it was worth a second share. Have fun!
Cheerful customizable power bowls - Cheerful Choices

Bowl Ingredients:

  • ½ cup healthy carbohydrate, (cooked brown rice, quinoa, farro, barley, roasted sweet potatoes, regular potatoes, corn, squash)

  • 4 ounces or ½ cup protein, (cooked chicken, fish, turkey, eggs, chickpeas, edamame, tofu, tempeh, lentils, beans)

  • 1-2 cups of vegetables, (chopped romaine, broccoli, carrots, kale, spinach, cabbage, cauliflower, asparagus, mushrooms, bell peppers, tomatoes, cucumbers, zucchini, onions)

  • ¼ cup toppings, (avocado slides, chopped nuts or seeds, shredded cheese, kimchi, fresh herbs)

  • 2 tbsp sauce, (lite salad dressing, guacamole, hummus, salsa, or homemade sauce recipe below)

Peanut Sauce

  • 1 tbsp peanut butter

  • 1 tsp soy sauce or tamari

  • 1 tsp lime juice

  • 1 tsp maple syrup

  • 1 tsp fresh ginger, minced

  • 1 tsp fresh garlic, minced

Creamy Lime Sauce

  • 2 tbsp plain greek yogurt

  • 1 tsp lime juice about ½ small lime

  • ¼ tsp lime zest about ½ small lime

  • ¼ tsp cumin

Balsamic Vinaigrette

  • 1 tbsp Olive oil

  • 1 tsp balsamic vinegar

  • 1 tsp dijon mustard

  • 1 tsp maple syrup

Directions:

Place your power bowl ingredients into a bowl or meal prep container. Top with toppings and sauce of choice.
To make the sauces, simply combine ingredients in a small bowl or mason jar and stir to combine. (All sauces make enough for one bowl.)
You can store power bowl in an airtight container for up to 3 days in the refrigerator.

Some of my favourite bowl combinations include:
Sweet potatoes + salmon + roasted broccoli + avocado + peanut sauce
Brown rice + chicken + roasted broccoli + sliced almonds + balsamic vinaigrette
Corn + black beans + tomatoes +  leafy greens + avocado + creamy lime sauce

Playlists

*All the playlists below can be found on Spotify*

Workouts:

Meditation:

Dance Music:

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