Wow, 2020 may actually be over by the time you are reading this. What a weird, disheveled, frustrating and sad year it was. Some have lost so much – lives, family members, loved ones, businesses, jobs, justice, hope. . .

Despite the it all, 2020 has also provided shining moments of kindness, support, patience, understanding and love.  So, I plan to kick off 2021 with focus on the shining moments and ways I can be part of the collective positive vibe, not the negative. Positivity starts with self-love and self-care – so I’m sharing a few things I’m in January to take care of myself (so I can better take care of others).

Exercise to relieve stress, improve fitness and have a little bit of social time.   It’s scientifically proven that moving every day is good for mental and physical health. I bet we can all agree, so I won’t bore you with the footnotes from academic research.  I know there can be obstacles to exercise, including low motivation, lack of accountability, the desire to stay socially distanced, feeling awkward/embarrassed, or just simply not having the expertise to now which exercises are effective. 

I’m a huge fan of the full-body, cardio/strength outdoor workouts from Camp Gladiator – and the Certified Personal trainers leading them can scale every workout up or down to meet your needs.  In 2020, this boot camp went global with virtual workouts that make it easy for anyone to join in from their living room, garage, or wherever they may be (more than 2,500 live workouts available per week through various certified personal trainers). Of course, safe and socially distanced in-person camps are still available at 1,500+ locations around the US.   

Start the day off with a wholesome, nourishing meal that can be meal-prepped or made in minutes. Breakfast actually IS the most important meal of the day, at least in light of how I feel if I skip it or make less optimal food choices – tired, no energy for workouts, less able to keep lean muscle mass, likely to grab anything I can find once I get hangry. So, to avoid all this, I like to meal prep my breakfast for success. Apple Pecan Quinoa-Oat Breakfast Bake (shown here) is my latest meal-prep friendly breakfast recipe, but I’ve shared additional inspiration in the links below.

• Apple Pecan Quinoa-Oat Breakfast Bake (visit link for other variations on this idea!)
• Cantaloupe Ginger Chia Puddings (super high fiber, and way to use up too much cantaloupe!)
• No Bake Pomegranate Chocolate Protein Cheesecakes (dessert for breakfast!)
• Mini Mushroom Veggie Egg Cups (make them in muffin tins!)
• Oat and Chia bowls from Daily Harvest — (have clean food sent to you! Use code FITFORK to save $25)

Strive for 7 to 8 hours of sleep: Getting enough shut eye is my weak link in self-care. Every once in a while, reading or binging on television shows into the night (just finished Queen’s Gambit, a book and now acclaimed Netflix series) cuts into my sleep, but usually it’s just a mixture of life (hormone changes, day-to-day worries, and sleeping with someone who gets up a million times in the night). Experts recommend creating a ritual at bed time. This is a personal thing, but could include turning off screen time, dimming the lights, taking a bath, meditating, using various aromatherapy products, or other activities that calm your body and mind. My bedtime ritual includes a hot drink, I find it very comforting and relaxing – I’m sharing a few of my favorite hot drinks and recipe that help promote sleep.

• Sleepy Tart Cherry Hot “Chocolate” : My recipe uses carob powder to keep it caffeine free and it includes other ingredients that are good friends of sleep.
• SleepyTime Extra from Celestial Seasonings: So convenient when I’m too tired to “make” anything, this caffeine-free herbal tea contains chamomile and valerian root for calming relaxation. Some studies have linked valerian root to alleviating insomnia and improving sleep quality in menopausal women.
• Warm Dairy or Almond Milk with Collagen Powder: Both dairy and nut-based milks contain tryptophan, an amino acid which naturally increases serotonin, a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone melatonin. By adding a tablespoon or two of collagen powder I give myself a protein-boost (for all that muscle-making that happens during sleep) AND also take advantage of the amino acid glycine which has been linked to improvements in sleep. Great Lakes Wellness is the collagen brand I have been using for years – I highly recommend it.

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off