10 Wellness Tips from Golden Oak Personal Training

1. Stay hydrated - Did you know? You’re supposed to drink half your weight in ounces of water each day. If you weigh 150 lbs you should be drinking 75 oz of water each day! That may seem like a lot so work up to it!

2. Staying hydrated helps boost your energy levels and your mood. Have trouble staying hydrated? Drink through a straw. You’ll consume more liquid each time you drink!

3. Trouble sleeping? Create a bedtime routine to help prepare your body to sleep. It may involve taking a hot shower, meditating, listening to quiet music, or reading before bed.

4. Eat small meals and snacks throughout the day. Keep your blood sugar levels stable (which helps improve our mood and energy) try eating something every 4-6 hours. Fruit, cheese and crackers, or a handful of nuts are all great choices.

5. Exercise adds up! Remember exercise doesn’t have to all be done at once! Movement minutes accumulate throughout the day so if you’re short on time try marching in place for 5 minutes a few times throughout the day or stand up and sit down from a chair 10x in the morning, afternoon, and evening to sneak 30 squats into your day!

6. Try to get out of your chair every hour- hour and a half. Our bodies were meant to move. We spend too much time sitting each day so make a point to stand up and walk around or stretch each hour! It’ll help relieve some aches and pains!

7. Eat a rainbow! When you look down at your plate or bowl at mealtime make sure there are a variety of colors on your plate. Doing so will help ensure you’re eating plenty of fruits and veggies.

8. When consuming meat remember- the less legs the better! Fish would be a leaner, healthier option than chicken, which is a healthier option than beef.

9. It’s okay to treat yourself - in moderation! Remember life is about enjoying yourself so it is okay to occasionally dive into dessert. Just remember there’s a difference between having a slice of pie vs half the pie!

10. Don’t forget to stretch! Stretching helps alleviate aches and pains in the muscles and joints. In the morning help your body wake up and reduce soreness by stretching 3-5 minutes before you get out of bed!