Four Healthy Habits for Your Morning Routine

There is a common saying that goes “morning intentions are the best intentions” which means the purpose of your morning is the best and most important purpose or goal of your day.  How you start your morning has a huge influence on how the rest of your day will play out. I’m not just talking about the classic “eat a good, healthy breakfast” or “make sure you get plenty of sleep” although those do serve a good purpose.  I’m talking about how purposefully you wake up every morning and start your day. What habits do you have? What actions do you take? How do you feel in the morning? All things that have an impact on our mind, body, and attitude.  

In this weeks blog, I will be sharing four helpful habits for your morning routine to hopefully improve your physical, emotional, mental, and/or spiritual health.

Healthy Habit #1: A glass of hot water or green tea with lemon

First thing you should do when you wake up in the morning is to get a mug of hot water or tea with a wedge of lemon in it.  Doing this right away in the morning kicks off your day being hydrated which is very important all throughout the day. It also is a great source of vitamins, specifically vitamin C, and nutrients if you add green tea.  The hot water and lemon also kick starts your metabolism which is good for digestion and calorie burn all day.

Healthy Habit #2: Meditation/Prayer/Yoga

Many people underestimate the power of reflection, mindfulness and gratitude.  Whether you choose to lead a spiritual life or not, creating time for yourself at the beginning of the day to focus on your thoughts and awareness of your body is very important.  Some suggestions to do this would be listening to motivational, inspirational, spiritual podcasts in the morning as you’re getting ready for your day. Another may be putting on some instrumental music and taking 15 minutes to meditate.  One other may be coming to 6:30am group fitness yoga on Wednesdays during the week. You don’t have to try all of them, or do it every single day but slowly integrating something into your morning to be intentional about your body and mind is very influential. 

Healthy Habit #3: Positive self-affirmations

You might be reading this and thinking, really, Ashley?  This is so not for me. And sure, it might not be, but don’t knock it till you try it!  In a world where so many things suck the life out of you like work, school, family, friends, media, etc. it’s important to feed positive energy back into your brain and body.  Writing or saying allowed positive self affirmations is one great way to do that. Being appreciative of yourself, your body, your mind, and feeding yourself “good vibes” is food for your soul. Check out the link at the end for some affirmation ideas!

Healthy Habit #4: Not being on your phone when you wake up in the morning

When you wake up in the morning, what is your immediate, unconscious reaction?  It’s to check your phone, right? You pick up your phone and check your unread messages, Snapchat, Instagram, Facebook, Twitter, etc.  to see what you missed in the last 5-8 hours of sleep. To better start your morning, instead of waking up each day worrying what the world is bringing you rather think about what you want to bring to the world.   

I hope you enjoyed these four healthy habits for your morning routine!  If you ever try out any of these remedies make sure to tag @warhawkfitness!

As always, stay fit, stay healthy, stay beautiful, Warhawks!

Talk soon, 

Ashley Borowski

Check out more information here:

https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#hydration

https://www.businessinsider.com/why-you-shouldnt-check-your-phone-first-thing-in-the-morning-2016-5

https://theblissfulmind.com/2018/10/07/positive-affirmations-list/

You Are What You Eat!

Food! Everyone loves food.  It not only tastes good but it’s also good for our body as it is the driver of your day.  Food provides you with carbohydrates, nutrients, and many more things so your body can turn it into fuel to help you successfully get through the day.  However, your biggest pleasure in food may also be your greatest weakness.  

The term “you are what you eat” has been a classic saying for years on end.  It’s something parents would tell their kids to indirectly convince them to eat better and/or choose healthier food choices.  And like most parents, still to this day, they are right.

Food and nutrition is so important for keeping your body young, active and healthy.  In today’s world where every food choice seems to be processed, deep fried, covered in sugar, or battered with bread or cheese (especially living in Wisconsin), it’s hard to differ good from bad and right from wrong.  It’s especially difficult to flip or change your eating habits after so many years of doing the same thing or even trying to choose healthy food options while on a budget (because it’s so fun being a broke college student).  

Many people are caught up in these dieting programs or are just completely lost on where to start when looking to begin a healthier lifestyle.  Well, here’s how to make it super simple: eat less calories than you burn on a daily basis. That simple. Less in, more out. I know what you’re probably thinking… okay Ashley, but how do I do that successfully?  Here’s how:

  1. Work out at best for an average of an hour/day or at least a few times a week.  Make half the workout high intensity or low intensity cardio to somehow break a sweat to burn calories faster and the other half strength based.  Like Shawn-T always says, “time to sweat, people!”
  2. When grocery shopping for food for the week, plan out your meals in advance so 1) You don’t waste food.  2) You don’t waste money and buy more than you need. And 3) This way you are already making healthy decisions for food so you’re not aimlessly wandering in the store, tempted by all the good looking snacks. 
  3. KEY point: Fill your grocery cart AND your meal plate with at least half fruits and vegetables.  Raw, perishable food is always going to be the freshest and best for you. The more packaged or long lasting it is, generally the worse it is for you.  It is also extremely important to check nutrition facts/labels to see what percentages of nutrients are in the food and what type of ingredients they are using.  
  4. Always start with fresh fruit and vegetables at the beginning of every meal so you fill up on the most natural and nutritious foods for you.  If you don’t like raw vegetables, cook them in a certain way so you do. If you only like salads with fruit and/or veggies, then make a salad before every meal.  Make options that work in your favor!
  5. Eat smaller portions by starting with smaller bowls and plates.  This prevents you from overeating and tricks your brain into thinking you’re getting a lot of food since the plate is full but in reality, it’s just a smaller portion size.  If you feel like you need more, you really don’t. It’s all about mind power and training your brain to be satisfied with what you already have.

Throughout the week, I will be sharing some other helpful tips and information about food and nutrition so stay tuned for more.

Suggested links to read:

As always, stay fit, stay healthy, stay beautiful Warhakws!

Talk soon, 

Ashley Borowski


Benefits of Yoga vs. Gym Workouts

Going to the gym has always been the “standard” place to get your workout in.  Besides recently new at home workout remedies along with programmed bikes/treadmills, working out and lifting weights at a workout facility was the place to be and the norm for “getting fit.” However, yoga workouts have skyrocketed in popularity within the last few years.  More and more athletes, celebrities and everyday people are appreciating the true benefits, mentally and physically, about yoga.  In today’s blog, I’ll be listing the differences and benefits between a yoga workout and a gym workout in hopes it will inspire you to try something new and learn some valuable information.

YOGA:

Benefits: Explanation:
1) Yoga benefits the
mind, body, and
soul
Yoga not only helps you tone your muscles but also focuses on
bringing awareness to your whole body and inject positive
energy
into yourself. A gym workout really only focuses on improving
your body’s physical condition.
2) Yoga will make
you lean
Yoga stretches and strengthens your muscles
simultaneously which causes you to appear more lean.  When lifting weights, that causes your muscles to bulk up and look
larger.
3) Yoga is more
efficient
Yoga relies on your whole entire body for strengthening.
Gym workouts use weights and equipment (with only a few exceptions). In yoga, you use your entire body weight as“weights.” Unlike at the gym, your muscles are isolated by being worked individually which can take more time to build.
4) Yoga is calming/reduces stress/improves concentration Yoga focuses on connecting your mind, body and spirit into
one workout.(And if you haven’t tried it, it’s harder than you
think.) 
You have to focus on performing everything with intention
while following and paying attention to your breathing. 
Feeling each movement and muscles of your body being
worked.

GYM:

Benefits: Explanation:
1) Wide variety of workouts you can do While at the gym, you have a large selection of equipment and space to use to create your own workout.  With yoga, it normally follows a standard format.
2) Builds
muscle/makes
you bulk
At the gym, you normally use weights or equipment to break down your muscles so they can build back up bigger and stronger. With yoga, the practice strengthens and stretches your body instead.
3) Can be too
rigorous or
harmful to your
body
Going to the gym and doing intense weight lifting or cardio can be harmful to your body.  Yoga helps all aspects of your body by engaging your muscles, brain, and breathing.
4) Going to the gym allows you to potentially burn calories and sweat more When working out at a high intensity, your body burns more calories and makes you sweat more.  The can help with weight loss, circulation, and purging toxins in your body.  Unlike yoga where you are purposely trying to lower your heart rate and calm your mind/body.

Some people may still not be a fan of taking a yoga class or consider it a real workout.  However, if you haven’t already, check out Warhawk Group Fitness Yoga classes hosted everyday in the dance studio at the Williams Center!  Obviously there is always more to learn about completing workouts in the gym or by doing yoga so if you’re interested, learn more about the topics here:

https://www.doyouyoga.com/15-reasons-yoga-is-better-than-the-gym/

https://www.naturalremedieshome.com/yoga-versus-gym

As always, stay fit, stay healthy, stay beautiful, Warhawks!

Talk soon,

Ashley