Spring is generally considered a time for cleaning out your closets and dusting off the winter cobwebs, but it is also the perfect opportunity for a fresh start rejuvenating your body, clearing your mind and revving up your soul. There are lots of things you can do to shake off the winter blues and get ready for the heady days of summer ahead.
Turn your exercise program inside out – It’s time to incorporate more outdoor activities into your fitness training. Though there still may be a few April showers from time to time for the most part the weather outside is warming up. It is time to shed the sweaters, jump out from under the electric blanket, break out of your thermostat-controlled gym and breathe in some fresh air. Because our neuromuscular system adapts to specific movement patterns after a period of time, usually 12 weeks, it’s time to change up your exercise program. There are a variety of ways to accomplish this goal in your cardio and strength training programs.
If you’ve been riding a stationery bike all winter, get out your mountain bike and go ride a hill. Treadmill pounders get in touch with some sprouting grass, and elliptical/stairclimber aficionados take a hike.
Springtime is the perfect occasion to start cross training. Alternate swimming for your weekly aerobics class, rowing is a killer substitute for your routine upper body workout and try borrowing your daughter’s jump rope for a twist on toning your lower body.
Shake up your daylight savings time eats – springtime also means that there will be a variety of colorful fresh fruits and vegetables in your grocery store. Steer clear of the frozen aisle and take some time wandering the fresh produce area. Make an effort to fill your basket with an array of colors. Each different color fruit and vegetable contains unique components that are essential to a your health.
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Reds contain lycopene, ellagic acid, quercetin and hesperidin. These nutrients lower blood pressure and LDL cholesterol, reduce tumor growth, scavenge harmful free radicals and support joint tissue. Try seasonal strawberries, papaya and red pears.
Orange and yellows contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium and vitamin C. These nutrients lower cholesterol and blood pressure, promote collagen formation, healthy joints, fight free radicals and help build healthy bones. Test out Mangos, yellow beets and yellow tomatoes.
Greens contain chlorophyll, fiber, lutein, zeaxanthin, folate, Vitamin C, calcium, and beta-carotene. These nutrients reduce cancer, lower blood pressure and LDL cholesterol levels, normalize digestion, fight free radicals and boost immune system activities. Pick some unique leafy greens like red or yellow swiss chard, broccoli rabe and honeydew melon.
Blue and purples contain lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid and quercetin. They support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and mineral absorption, fight inflammation, and limit the activity of cancer cells. Some springtime favorites are plums, blackberries, purple figs and purple Belgian endive.
Whites contain nutrients like beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity, reduce colon and breast cancers, and balance hormone levels. Go for white asparagus, white peaches, Jerusalem artichokes and jicama.
Clean sweep your mind – Shake the winter cobwebs out of your brain and clear some space for lightening speed Springtime neuron firings. Being cooped up inside all winter not only makes the air stale in the room it can stall the creative juices in your head. Your thoughts on situations and stressors get stuck and thinking about outcomes and resolutions no longer lead to positive change. Its time to clear your mind and enjoy what the new season is bringing into your life right now.
Take on garden meditation. Research shows that meditation can be helpful in facilitating forgiveness and letting go of negative emotions. The perfect place to meditate is a place of relaxation like your garden or your local park. Observe your thoughts without becoming attached to them, let them go and bring your focus back to the present moment and love where you are. Take a deep breath.
Write your words. If your mind is filled with stressful thoughts give in to them. Keep a private journal where you can delve deeper into the topics that are bothering you, brainstorm solutions or different ways to look at the situation. It’s okay to use stream of consciousness, no one else is going to see what you’re writing but you. Don’t censor yourself just let it flow.
Change your focus. Sometimes the best way to clear your mind is to get busy with a healthy distraction. Lose yourself in your favorite hobby. Focus on what it is you are creating instead of the issues that have bogged you down. It will relieve the stress and you’ll make something you can admire or maybe even show off a little! You can’t do that with your worries.
Good post, I can’t say that I agree with everything that was said, but very good information overall:)
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