A Different 12 Days of Fitness

A task each day for 12 days is totally do-able, right?

Day 1
Practice belly (diaphragmatic) breathing for at least one minute.
Many of us hold tension in our upper bodies and don’t even realize how shallow we breathe.  Lie on your back with your knees bent and feet on the floor. Place one hand on your chest and one on your stomach. Breathe in deeply though your nose. You should feel your stomach rise before your chest. Feel your rib cage expand. Exhale. Set a timer for one minute and repeat. You will be amazed at how great you feel when you are done!

Day 2
Drink two 8 to 12 oz glasses of water within the first two hours of getting up. As you sleep, you lose water via respiration and through your skin. You need to replace it! It is a great habit to develop and puts you on track for better hydration. Cheers!

Day 3
Write down three things you are grateful for right now. 💕
Practicing gratitude has been shown to improve physical and psychological health, opens the door to more relationships, and increases mental strength.
It's okay to be general and include family, health, and home.  However, it can be even more powerful to tune into what you are specifically grateful for in THIS moment.

Day 4
Aim for 2 to 4 servings of veggies today! 🥦🥕🌶🥒 I know it can be tough if you aren’t a fan.  What’s on your plate?

Day 5
Make a list of your top priorities (no more than 5) for tomorrow morning before going to sleep.  Writing this down can lessen anxiety you may have about all you need to do leading to a more restful night's sleep.  AND it makes for a more productive morning! ✔️✔️

Day 6
Unless you regularly go to classes that incorporate it, you may not get balance exercises in your weekly routine. It is important to occasionally challenge your balance.   Try this:  Balance on your right leg.  Bring your left knee up waist high.
Extend arms out to side (like an airplane ✈️) Perform arm circles forward for a count of eight. Repeat in the other direction.
How was your balance? 👍 Now try it on the other side. ✔️  Too easy? Try it again but close your eyes! 

Day 7
Turn on your favorite radio station or playlist and get moving for at least two songs (about 7 minutes). You don’t necessarily have to dance but movement to music has been shown to improve mood, focus and energy. So... walk, clean for a bit, bust a move... 💃

Day 8
It's holiday party season!  It's okay to indulge at a party or two and it's also okay to have a game plan when it comes to food and drink so you feel a bit better afterwards.
🍸Planning on having a cocktail or two? Here are 8 ways to make those drinks a little healthier: https://greatist.com/health/60-healthier-drinks-boozing
A few other tips:
💦Drink water beforehand and while at the event.
🥦Opt for a smaller plate if available and include at least one or two of the more nutrient dense options (veggies and hummus for example).
👉Move away from the food when feeling satisfied to prevent snacking the entire night because it's right in front of you!
🎅Eat, Drink, & Be Merry!

Day 9
Spend some time today doing something good for yourself that will help prepare you for the days ahead.  "Self-care” is a bit of a buzzword and you may think it doesn’t apply to you. Self-care is for ALL women. It is an important part of leading a healthy life. You can call it “me time” or “relaxation” or “making myself a priority” ... just don’t call it selfish.
💕Self-care can mean many things: taking a nap, relaxing in a bath, yoga, massage, going for a walk, taking time to read, exercising, cooking a nutritious meal, watching a funny movie, etc.
🌟My self-care often involves a stretching and foam-rolling session.

Day 10
Go outside for a few minutes (weather permitting!) I know this time of year makes it more difficult (and uncomfortable if you are cold-blooded like me 😏) but many benefits can be gained from spending time outside... especially in nature. 🌲
☀️ Bonus: Exposure to natural light during the day can help us sleep better at night.

Day 11
Be more present more often.   At some point today, during a meal with your family or a visit with a friend or while working on a specific task, you will get the urge to check your phone.  Unless you have a specific reason, don't do it.  Put it away for an hour and be present.  📵

Day 12
Write out 12 of your positive characteristics or strengths. 💪 It is surprisingly challenging! 😅    Before we start to reflect back at 2018 or look ahead to the new year, take a look within and celebrate your awesomeness a bit.  The best reflection and planning happens with a positive mindset. 🌟

Missing a more traditional 12 Days of Fitness that includes actual exercises?  I hear ya!  Check back on the 15th for a holiday-themed workout you can do at home!