by Michael Plank
Move
Once this week, stretch for 5 minutes in the morning. The definition here is intentionally broad. Do a 5-minute youtube yoga flow like this one HERE. Learn to do Controlled Articular Rotations and work through a full body routine (takes about 6 minutes). Amazing video on that from our friends at Basis Health and Performance HERE. Or just dust off a couple of stretches from gym class like the toe touch or butterfly. Point is, spend a couple of minutes getting your joints to (gently) go toward some of those corners of range of motion you might not use all the time.
Eat
Include protein in your breakfast. The American Journal of Clinical Nutrition suggests that consuming protein in the morning helps regulate appetite and supports muscle maintenance. It’s also a great way to get a jump on your nutrition goal for the day. Aim for at least 30g.
Sleep
Set a consistent sleep schedule. This goes outside the norm a little because it needs to be at least a few days in a row. But expecially if you have trouble with sleep, it seems to be the case that going to bed and waking up at a consistent time each day can help set your body’s rhythms so that sleep comes faster and is more restful. Aim for 3 days in a row of the same bedtime and same wake time to start.
Manage
Try a 5-minute guided meditation. There’s a good one HERE from Headspace. There are boatloads of research on the benefits of mindfulness meditation for stress management. Try it once and see what you think.