9 Things I Do Religiously For My Health, Fitness And Wellbeing

clare-hillier-checks-and-spots-fitness-routine

 

It feels like I’m in a sweet spot with my fitness, health and wellness. Over the years I’ve had a crack at a lot of different things, but I’ve finally landed on a combination that works for me. So I thought I’d share with you what I do religiously and consistently to feel great – inside and out.

 

Start My Day With Warm Water And Lemon

Every morning I sip on warm water (never scalding hot) and the juice of half a lemon. This is a great way to balance your pH levels, aid digestion, cleanse the urinary tract and support your immune system.

 

Fast Between 7pm And 11 am

You might have already seen this post I wrote about losing 10 kilos in 12 months by practicing intermittent fasting. By limiting when I eat to an 8 hour window, my weight, health and energy are at their optimal best.

 

Look After My Gut Health

Your gut is home to tens of trillions of bacteria. Some are ‘bad’ (causing digestive stress) and some are ‘good’ (controlling the bad bacteria). When the micro biome is thrown out it can decrease your energy levels; negatively impact on metabolism, immunity and brain health, effect exercise performance and give rise to a whole stack of long-term health problems. To love my guts I take a scientifically formulated probiotic, drink kombucha, eat fermented foods and have a high fibre diet. Anti-bacterial products (like hand sanitisers) are also a no-go in our household as they do nothing for gut flora diversity. You can read more about good gut health in this post.

 

Sweat

For fitness and also my headspace, I usually run twice a week. One will be short run (5-8kms) while on the weekend I like to get in a longer gallop of around 12-15kms. If I have enough time, I also try and fit in a group Tabata session. Tabata is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes.

 

Strength Training

Twice a week I see my personal trainer for strength training. About a year ago, we switched my program up so that it is more focused on weights and resistance and less on cardio/aerobic activity. The change to my body composition and muscle definition has been significant. From bone protection to disease prevention, there are also a stack of scientific benefits in favour of strength training.

 

Nap

Most days I have an afternoon nap. Research shows that giving your brain some post-lunch downtown improves creativity, boosts productivity, reduces stress and keeps you focused. I generally won’t nap for longer than 20 minutes which yields mostly Stage 2 sleep and means I don’t wake feeling too groggy and grumpy!

 

Float

You’ve probably heard me bang on about floatation therapy before, but it’s one of the most important things I do for reducing stress and managing anxiety. It’s also great for creativity. So, every 10 days I float for 60 minutes.

 

Myotherapy

I see a myotherapist once a month for a ‘tune up’ and to help with any musculoskeletal niggles. I find that if I don’t get a regular myo treatment my back and neck really play up – so this is something I do to try and prevent problems down the track. My personal trainer and myotherapist also speak to each other about any adjustments that may be needed to my training program, so that I move and perform at my best.

 

Craniosacral Therapy

Craniosacral Therapy is a gentle, hands-on approach that releases tensions deep in the body to relieve pain and dysfunction and improve whole-body health and performance. It was pioneered and developed by Osteopathic Physician John E. Upledger after years of clinical testing and research at Michigan State University where he served as professor of biomechanics. I get a Craniosacral treatment every few months – just when I feel I need. Particularly those times when I find ‘I’ve been in my head’ rather than my body!

 

  

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