Have you been hibernating over winter, hiding under the layers and indulging in a few too many comfort foods? Performance Coach, Belinda Wasowski, shares five simple ways to Spring clean your mind and body.
Why wait until the new year to make resolutions for positive change? Spring is such a beautiful time of year, and I’ve always found it really motivating and the perfect time to set goals that will take me into the new year looking and feeling healthier!
Set a Spring Resolution
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” –Maria Robinson
By creating new habits now, you give yourself a better chance of minimising the damage of the festive season too. Start today. Grab pen and paper and write a description of what a healthier you would be. Next, write a list of things that need to happen in order for you to achieve what you described. Choose three things off your list and use them to create specific actionable goals for the coming week. Go!
Change Your Thinking
“Whether you think you can, or think you can’t – you’re right.” –Henry Ford
Success or failure has its origin in our thinking. Identifying your self-defeating thoughts and behaviours is an important step in changing your mindset. The first step is to be aware of your limiting beliefs – the voice in your head that tells you that you can’t do something, you don’t deserve success, you are not good enough. Write a list of recurring negative thoughts. Next, write a list of times you’ve proven those thoughts to be wrong. Use this evidence to write a new list – a list of positive affirmations, and keep it handy, not only for times when the negative voice comes knocking, but for times when you’re setting goals. Work towards each goal with a can-do attitude!
Spring Cleanse Your Insides
- 1 head of broccoli – thinly sliced and blanched in boiling water to soften
- 2 carrots – grated
- ¼ cup of walnuts – chopped
- Small bunch of red grapes – sliced
- Fresh basil – shredded
- Fresh Italian parsley – shredded
- Baby spinach
- Combine all salad ingredients in a large bowl. Serve on a bed of baby spinach
- Olive oil
- Apple cider vinegar
- Himalayan sea salt
To look good on the outside, you need to start with a healthy inside. Giving your gut a cleanse has many benefits including promoting healthy bacteria, aiding in higher vitamin absorption and better digestion, and increasing immunity. I recommend eliminating foods that can cause inflammation and digestive stress for 30 days to start with. Chronic inflammation is linked with a wide variety of healthy problems including heart disease, obesity and cancer. Eliminating foods such as dairy, gluten, refined sugar and alcohol is a good place to start when cleansing. But a cleanse is not just about elimination, nor is it about restricting calories and increasing hunger. Boost your diet with anti-inflammatory foods such as animal-based Omega-3 fats (fatty fish), leafy greens and fermented foods.
Cleanse your insides with a delicious, colourful, anti-inflammatory salad of sliced broccoli, grated carrot, kale, chopped walnuts, sliced red grapes, fresh basil and a dressing of olive oil, Himalayan sea salt and apple cider vinegar! Your insides will love you for it!
Detox Your Skin
Your skin is your body’s biggest organ, and as much as 60% of the chemicals you put onto your skin ends up in your bloodstream. These toxins can cause allergic responses, upset your hormone balance and increase inflammation in the body.
Inexpensive, toxin-free skincare is as close as your kitchen! My favourite makeup remover is coconut oil – straight from the jar. Slather it onto your face and massage gently. Remove the oil and makeup from your face with a hot, wet face washer. For a toxin-free toner, pat your face with apple cider vinegar, and moisturise with coconut oil. For a homemade exfoliator, combine ground coffee, raw sugar, rock salt, coconut oil and either peppermint or orange oil in a food processor.
Spring Into Action
You’ve set your goals and you’re cleaning up your diet. But what about your exercise regime? Is it moving you towards your goals, or simply getting you moving. There’s certainly nothing wrong with simply moving, but if you’ve got specific shape, strength or fitness goals, ‘just moving’ won’t get you there. If you’re new to exercise or you’re not sure that your training program suits your current goals, an experienced personal trainer can devise a structured plan for you.
But don’t forget your mental wellbeing! An outdoor workout is the perfect solution and Spring is the ideal time to add an outdoor workout to your weekly regime. Complement your gym program with an outdoor workout, a park run, cycling, outdoor yoga, stand up paddling, swimming or hiking. Whatever you choose to do, remember to take in your surroundings, soak up the sun and breathe in fresh air!
Whether you’re in Brisbane or on the Gold Coast, there are plenty of awesome locations for an outdoor workout.