This post about the changes I’ve made to my wellness routine is sponsored by NOW®. I’ve been a customer and fan of the brand for many years, and I’m happy to be a partner again this year.
As we near the end of the year, I thought it would be a good time to talk about things I did a little differently this year. Outside of a couple injuries and a recent bout with the flu, I’ve felt great over the last 11 to 12 months. I’ve also learned that now that I’m 40, I have to be extra mindful of how I do things and if I overdo things. Today, we’re going to go over some of the ways I’ve adjusted my wellness routine in order to feel better, look better and be strong for the future. Let’s do it …
1. This year, I started taking creatine daily, and I started taking BCAAs on days that I exercise.
About this time last year, I was looking at all the things I was doing in my routine. I felt like my diet was pretty good, my workouts were pretty good and my sleep was pretty good. But I didn’t really see the results I wanted in my body composition.
While I’d still like to make improvements in my body composition (and I always will), I do feel like I’ve increased my muscle mass a little bit this year. I definitely think part of that comes from lifting weights, but I also think part of that comes from my supplementation to enhance my performance/recovery/results. I added in both creatine monohydrate and BCAAs most days starting early this year.
I put a scoop of NOW® Sports Creatine Monohydrate Micronized Powder in my protein shake every day, and I sip that protein shake directly after my workout. Creatine is a compound that occurs naturally in the skeletal muscles, and taking creatine monohydrate (the supplement form of creatine) in this way can help maintain muscle tissue, support the growth of new lean muscle mass and promote optimal performance during intense exercise.* I wrote a whole post on creatine, which you can see here, if you want to know why so many people are talking about and taking this well-studied supplement.
In addition, I put a scoop of NOW® Sports BCAA Big 6 Powder in my water cup when I exercise, and I sip it throughout my workout and after, and I’m literally sipping on it right now while drafting this post. BCAAs are branched-chain amino acids, and taking them in this way can support muscle retention and recovery.* Because I work out so much as a fitness instructor, I was looking for a way to hold onto more muscle mass and support my recovery, and I do believe adding in BCAAs has done just that.
It’s important to remember that supplements alone won’t change your body. But, paired with a good diet and a smart workout routine, supplements can give you an edge, and that’s why I’ve added in both these items, and I’m sticking with them.
2. This year, I started eating way more meat.
I’ve been on a continuous quest to get more protein in my diet for a couple years now. At first, I tried to get 100 grams of protein a day, then 120 grams of protein a day, and now I’m shooting for 145 grams of protein a day. That’s a lot! (And this is one of the few metrics I loosely track. By the way, I’ve written about what to track and what not to track in your wellness routine, and you can see that one here.)
I don’t always meet my protein goal (and believe me, I certainly didn’t meet it when traveling or when sick recently), but I do try my best, much of the time. The biggest thing I’ve done to increase my protein intake is to eat more meat. I used to eat meat only sparingly. Now, I eat it every single day, without fail. I do a lot of chicken, but I also really like grass-fed beef (but, not all the beef I eat is grass-fed, unfortunately, even though I’d like it to be). I also still eat a lot of eggs.
Meals with animal protein typically have a lot more protein than meals without, and you get a lot of beneficial nutrients from eating animal protein too (for instance, animal protein is a complete protein and it also contains amino acids). I wouldn’t say I’m a big meat lover, but I reach for it regularly now, when I didn’t used to. My favorite meat-based meal is a medium-rare grass-fed burger in a wrap, doused in salsa and avocado with a side salad. And Dave makes a mean one that I like him to prepare for me every couple of weekends. In fact, we’re due for one this upcoming weekend.
3. This year, I added in daily mobility and pre-hab exercises before my workouts and classes.
You know what will make you care about mobility and pre-hab? When you get a nagging overuse injury. This year, I had two nagging overuse injuries, including my right knee and my lower back. These things started during a time when I was teaching about eight classes a week, playing tennis twice a week and also doing my own solo workout each week. That’s a whole lot of movement for one person, because all of it is intense.
I’ve learned that I need to pull back a bit and that I’m not invincible. I’ve also learned that I have a better workout, and I move better in a class, if I spend 5 to 10 minutes before that session getting warm, doing some minor mobility exercises and some activation/pre-hab exercises, unique to my needs.
Over the last six months, I’ve committed to doing some movements on my own before my classes, every single time. I get to the gym a little bit earlier, and I use my trusty resistance band and focus on my own body before I instruct others on the stage.
Here’s my current pre-class/pre-workout routine:
- Stand on the vibrating PowerPlate for 2 minutes to warm up my nervous system
- Use a PVC pipe for around-the-worlds to improve my full-range shoulder mobility
- Put a resistance band just above my knees for clamshells to warm up glutes
- Put a resistance band just above my knees for back leg lifts to warm up glutes
- When time allows, doing world’s greatest stretch a couple times
- When time allows, doing cat/cows and press-ups to mobilize my spine
Because of how much movement I do on a weekly basis, I’m bound to end up with other injuries or issues in the future, but I do think these mobility and pre-hab exercises will help me avoid anything major. Here’s hoping!
4. This year, I restarted my meditation practice with super-short daily meditations (on a foam roller).
I started meditating several years ago, and for the first year or so, I was really committed. I hardly every missed a day (I think I had like a 200-day streak). I kept up with my regular meditation practice for maybe three or four years, always doing 10 minutes a day, first thing in the morning.
But then, in the last couple of years, as my mornings have become busier and my schedule has become more packed, I found that my meditations were fewer and further between. I always did at least a couple a week, but my heart wasn’t in it. Like at all. I was just going through the motions, and it wasn’t doing much for me. I felt like 10 minutes was too much to spare, and so I often skipped it. Yet, at the same time, I was noticing that I was feeling extra stressed and more frazzled without those meditations. Clearly, I needed them back.
Well, this year, I decided to recommit to daily meditations, but I dropped the duration down. These days, I only do 5 minutes (via the Headspace app), and when I meditate, I lie down with my foam roller along my spine underneath me, and I let my arms fall to the sides. This position opens my chest, pulls my shoulders back and helps me to take deep breaths, while I listen to my guided meditations. I also like to incorporate NOW Essential Oils Take a Zen Ten Essential Oil Blend Roll-on, which is a soothing scent that really elevates my meditation practice (and it has no synthetic fragrances or chemicals, so it’s a win win).
This small daily practice has not only helped me to improve my posture and my shoulder mobility, but it’s also brought me back to a more relaxed and mindful state every time I do it. I’m not perfect with this, and I definitely miss days here and there, but shortening the goal to just 5 minutes and adding in a passive feel-good position (as well as an essential oil) has made me look forward to my meditation — taking care of my mental state, as well as my physical, in one fell swoop.
…
What I love about having a wellness routine you commit to is that you can improve it or change it at any time. Over the years, I’ve added in and subtracted habits, and I think I’m in a good place today. As always, I’ll continue to share what I learn and test in my own life with you.
If you’re currently assessing your wellness routine, I’d recommend finding one or two small tweaks you can test at a time, and sticking with them for at least a couple months to see how your body/mind responds. It’s never a good idea to do a big overhaul, which can be hard to maintain … instead, think little improvements, done slowly, over time. Be well!
Enjoy 20 percent off at NOWFoods.com with my discount code ASHLEY
Thanks for reading this post about the changes I’ve made this year to my wellness routine, brought to you by my partner, NOW.
I’ve been a user and fan of NOW products for years, and I’ve even toured their real-life facilities and met the people in charge. (That was so cool, and you can read about that trip I took last year here.)
You can find NOW products in major natural health food stores and grocers, and you can find some of their products on Amazon. In addition, you can access the full line-up on the NOW site. My pantry is stocked with NOW products, especially the supplements I use every single day and are mentioned above.
You can always use my discount code, ASHLEY, at NOWFoods.com for 20 percent off.
That’s it for today, friend. Have a great day.
Disclaimer: Thanks again to NOW for sponsoring this post. While I was compensated, all of these opinions are totally my own. Thanks, NOW! #NOWWellness
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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Questions of the day for you
Have you made any changes to your wellness routine this year?
Have you ever tried any NOW products? If so, which ones?
