I hope you, your family, and your friends are doing well and staying healthy!
For me there have been two big takeaways from this pandemic.
1: People are truly AMAZING. Whether it’s making masks for healthcare professionals, delivering food to the elderly, reading inspiring stories to children over the internet, raising money for charities and the NHS or
entire streets clapping to thank the NHS!
It’s incredible to see how we can all pull together.
2: Your health is PRICELESS. Doing whatever you can to build up and guard your immune system is worth it.
I’ve put together a quick self-assessment checklist list that I personally try to follow every day, and I thought I would share it with you.
This list isn’t just important right now in the midst of everything going on, it’s something we should be paying attention to for the rest of our lives!
Important Mini Self-Care Checklist
→ How are my stress levels?
A little everyday stress (like the kind you get from workouts) is good because it stimulates your immune system and spurs you to take action ...
But chronic stress takes a toll on your body (and mind) over time and leaves you susceptible to illness.
If you find yourself feeling tense or anxious and are having trouble sleeping or relaxing, make time to UNPLUG! Step away from the news, relax, and do something fun.
Tip: try the box breathing technique in my At Home Survival Kit e-book! E-mail me if you would like a copy!
→ Am I eating enough veggies & fruits for antioxidant power?
The NHS recommends at least 5 servings a day, and some experts even recommend 10+ for even more benefit.
One serving = 65g fruits and veggies, or 125g leafy greens.
This can help give your body the micronutrients it needs to power up your immune response.
→ Am I getting at least 30 minutes of exercise most days of the week?
And up to 1 hour if you’re doing moderate exercise like brisk walking or light cardio?
This is so important because:
- Exercise boosts immunity by causing changes in your illness-fighting antibodies and white blood cells (an important part of your immune system). Plus, being physically active can help flush bacteria out of your
lungs and airway!
- Workouts raise your body temperature slightly, which may prevent bacteria from growing, and also might help you fight infection.
- Exercise can help burn off stress. As I mentioned above, chronic stress is not good for your immune system.
→ Am I getting at least 7-8 hours of sleep a night? If you
don’t get enough sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, creating an immune response.
→ Am I washing my hands EVERY time I need to? This helps prevent the spread of any bugs and viruses you’ve picked
up.
→ Am I keeping my hands away from my face? This also helps prevent the spread of any other bugs and viruses you’ve picked
up!
→ Don’t smoke, and avoid drinking too much alcohol. Among many other things, alcohol can mess with your sleep, your workouts, and your food
choices.
It’s a simple list, but it’s a powerful one. It’s the basics that matter most.
How are you doing on that list?
Stay vigilant with those healthy habits!
And if you’re ready to take that next step forward towards your health and fitness goals?
One thing I can help you with right now is fitting exercise into your weekly routine with my online workouts. You can do these at home with me or at a time to suit you.
The online sessions are held in a private Facebook group. There’s a mix of LIVE sessions and pre-recorded sessions and they are between 30 – 45 minutes.
It’s only £10 per week and you can cancel anytime. If you would like to join us click HERE.
Stay Healthy,
Nicki xx
www.nicolacarless.com
PS: I understand that not everyone wants to join Facebook to access my online workouts so I put my 10 Day Midsection Meltdown Plan together for those of you who just want to plug in and play
without having to be part of a group.
If you're ready to get back into the habit of exercise and eating well, why not download my 10 DAY MIDSECTION MELTDOWN PLAN
You’ll get 10 daily workouts to do at home and a 7 Day Reset Plan which gives you recipes to use if you want to follow a simple nutrition plan to banish that bloated feeling and reset your energy levels.
Once your payment has been confirmed, I’ll e-mail you the Midsection Meltdown Manual which has all the links to follow the workout videos at home with me along with the simple 7 Day Reset Nutrition information and your progress plan.
