Let’s be honest with ourselves…how long does `dry January’ really last? One bad hangover may have you loosely throwing around the phrase ‘I am never drinking again’ and as much as you may have tried to add extra emphasis on the ‘never’ part to convince yourself this is true, we all know the likelihood of being swayed by an ice cool glass of bubbly, is pretty high…so much for dry January. Even though many of us start January at the gym every day, having sworn off alcohol and promising to eat more vegetables many of us are spectacularly inclined to fall off the wagon come February 1st, never to look at our trainers, water, or a vegetable again until the prospect of summer approaching throws us into a panicked frenzy of achieving our ideal bikini bod. Instead, why not create a new routine this `dry January’ that keeps you looking good and feeling great for the whole year.
As you’ve heard, seen and probably read a multitude of times, consistency is key. Stable and balanced nutrition and training as well as enjoying brunch and the odd boozy night out is what keeps you both looking great and staying sane. So instead of going full-force this dry January and setting yourself up to fail, go in slow and start a new routine that you can consistently maintain for the rest of the year. Here are a few suggestions to try out this January to keep you glowing and healthy all year round.
- Use this month to get into the habit of having 3 or 4 days off alcohol in a row every week to allow your body time to fully detoxify itself. I also recommend to my clients that they have 2 weeks completely off alcohol twice a year to give your body time to fully reset and so January is as good a month as any to give this a go.
- Exercise is undeniably good for you. It’s a stress reliever, that maintains heart health, improves self-confidence, maintains a healthy body composition, and releases endorphins. But when starting a new workout routine it is easy to be like, “I’m on a health kick and going to work out every single day, no matter how tired I am!” This leads to people injuring themselves and getting exhausted. Your body needs rest days. Exercise should always be something you do because you love your body, not because you want to punish it!! So ease into it with a level you can maintain and listen to your body.
- Get Cute Workout Clothes. I’m not saying go out and spend a million pounds on designer workout duds, but if you look cute at the gym, it can help you feel confident and own your workout. If you look the part, you’ll be more motivated to go and be the part.
- Take advantage of offers at your local gym this month and sign up for a package of personal training sessions or classes. The fact you’ll be charged for being a no-show should be impetus enough to turn up, kick-starting a new exercise routine. Having time each week dedicated to your personal fitness goals is a great way to learn everything you can from your trainer so that once your sessions are up you are armed with all the knowledge you need to continue training yourself. Set an achievable goal. Write it down. Show up. Work out.
- Find healthy alternatives for things you like to eat and focus on smaller portion sizes and regular meals to keep your blood sugar balanced throughout the day. Try this basic smoothie recipe for an easy-to-digest, nutrient-dense breakfast that is satiating, blood sugar balancing, and super quick and easy:
Milk: 200mls nut milk
Water: 200mls of filtered water
Greens: handful of frozen or fresh greens like spinach or kale
Fruit: a handful of frozen or fresh berries or half a banana
Fat: 1 tablespoon of nut butter, coconut oil, or ½ an avocado
Protein: 1-2 scoops of a plant-based protein powder (as directed on the label)
Optional add-ins: a scoop of greens powder, ½ a cup of oats, 1 tsp of anti-inflammatory turmeric, or 1 tsp of cinnamon to help with sugar cravings.
Add all ingredients to a high-speed blender and blitz for 20 seconds to blend. Enjoy!
Supplements to help you get your glow back:
- Consider supplementing with vitamin D. For most it’ll be at least 3 months since we have seen some decent sun and it is around this time that your levels can be low. Better You offer a simple pinprick test for £28 so you can check your levels at home before you start supplementing. It is thought that about one in five adults in the UK are Vitamin D deficient. Vitamin D enhances muscle strength, builds bone, has anti-inflammatory effects, and bolsters the immune system. Signs of vitamin D deficiency include feeling tired, muscle pain, hair loss, bone loss, depression, and getting ill often, so it is well worth checking if you are deficient.
- Powdered greens – try adding a greens powder into your daily routine like Terranova’s Green PH Alkaline Super Blend powder. It is a powerfully active and intensely synergistic freeze-dried formulation that helps maintain a healthy acid-alkaline balance in the body. Ingredients include botanicals and superfoods such as kale, stinging nettle, spinach, parsley, endive, dandelion leaf, watercress, wheatgrass juice, broccoli sprouts, and celery making it the ideal supplement to help your body with its natural detox processes.
- Omega 3 fish oil – Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; they support cardiovascular, joint, and vision health; they strengthen skin, hair, and nails; they enhance nutrient absorption and metabolic function; and they help with attention, mood, and memory skills. In short, fish oil is seriously good stuff. As with Vitamin D, you can’t make your own omega-3 fatty acids, so you’ve got to get it from outside sources. Fatty fish and fish oil supplements are your best bets.
For delicious recipes visit our website. Or you can check out Bexology’s nutrition, fitness & wellbeing pages for advice you can trust
