Mind + Body

9 Morning Meditation Tips to Kickstart Your Day With Focus and Energy Your alarm goes off and your mind immediately revs into high gear. But before you charge into your day, consider setting a different, more mindful tone with a morning meditation. “Meditating in the morning helps sharpen focus, increases energy, and creates an overall sense of calm and well-being,” explains ACE-certified personal trainer and yoga instructor Jennifer Fuller, RYT 500. “It also helps counteract stress and a busy mind.” Heading into your to-do list with a clear mind is a great way to stay on track, especially when you’re bombarded with distractions. “I like meditating in the morning because then you know it’s done,” says Fuller. “Once you create this habit, you won’t be able to live without it because you’ll feel so much better and energetic.” Another potential benefit? Feeling “so energized” you might want to skip that morning latte, says Fuller. Instead of racing right out the door or scrolling through social media and emails in bed, reap the benefits of meditation early in the day to stay productive and fully charged. Start with these nine tips to get in the habit of morning meditation. 1. Start Slow Your meditation practice, especially when you’re just starting out, doesn’t have to be lengthy to be effective. “When you’re a beginner to morning meditation, sit for five minutes — that way you’re not overcommitting or overdoing it,” says Fuller. “You can build up to 10, then 15.” Eventually, you might want to practice for 30 to 45 minutes or longer. If you’re having trouble getting started on your own, BODi offers guided meditation sessions as short as 10 minutes. Sound Meditation features overtone-emitting instruments like singing bowls and harps to help you relax. Unstress is a guided meditation series, with each session focusing on different themes, like being present or setting intentions for your day. The soothing meditations can start your day on a positive note and put you into a more relaxed and focused state. 2. Make It the First Thing You Do The key to starting any new habit is to remove as many obstacles as possible. Start your day with a meditation and don’t give yourself the chance to get swept up by other tasks. “Make meditation part of your morning ritual before you have coffee, make breakfast, or work out,” recommends Fuller. “It’s all about routine, routine, routine, and staying consistent.” 3. Wake Up 15 minutes Earlier “I like to keep it really simple,” says Fuller. “Waking up about 15 minutes earlier allows you to meditate in the stillness of the day before the hustle and bustle.” This gives you ample time to meditate on your own or follow a short guided meditation. 4. Set a Timer “To avoid checking the time, set a timer,” says Fuller. “This helps you remain focused on the breath or a single point.” 5. Establish a Soothing Place “Choose a room where no one is going to disturb you and is not too hot or too cold — preferably away from your family or pets,” suggests Fuller. Some quiet places for morning meditation might be your bedroom, backyard, or even your pantry. (Whatever works!) 6. Get Comfortable “Wear clothes that are not too tight or too snug,” suggests Fuller. “You want to be really comfortable and able to relax in your body without being overly distracted by sensation.” Does that mean you can stay in your PJs? “Sure! If your pajamas are comfy, stay in them,” she says. If you’re doing seated meditation, grab a pillow, a folded blanket, or a yoga block, so that your knees slope downward. This allows your hip flexors to relax and feel comfortable. If that doesn’t feel comfy to you, try standing or lying down. 7. Expect a Challenge “A lot of people have a hard time sitting still at first,” says Fuller. “Try not to criticize yourself or judge your thoughts for wandering. Simply observe and bring the mind back to the breath.” As you practice, Fuller attests, dropping into your body becomes easier. Stick with it, and within a few weeks, you might find this mindful habit has become a mindless part of your routine. 8. Find the Practice That Works for You Whether it’s your own breath, morning meditation music, or walking, the core of all meditation is focus. Experiment with different types of meditation and stick with whatever allows you to stay more present and mindful. 9. Stay in Bed (if You Need to) “If you’re feeling really tired, you don’t even need to get out of a bed,” says Fuller. “Don’t let your morning meditation routine become too rigid. Be flexible with your space and position. If you’re feeling like ‘I’m stuck in a box. I don’t want to meditate,’ just lie there for a few minutes and take a few breaths. There is no perfect meditation.” The post 9 Morning Meditation Tips to Kickstart Your Day With Focus and Energy appeared first on BODi. Your alarm goes off and your mind immediately revs into high gear. But before you charge into your day, consider setting a different, more mindful tone with a morning meditation. “Meditating in the morning helps sharpen focus, increases energy, and creates an overall sense of calm and well-being,” explains ACE-certified personal trainer and yoga instructor […] The post 9 Morning Meditation Tips to Kickstart Your Day With Focus and Energy appeared first on BODi. Cemile Kavountzis{authorlink}https://www.bodi.com/blog/morning-meditationBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

Conquer Daylight Savings With These Time Change Health Hacks For many of us, Daylight Saving Time marks a shift to better things: longer days… warmer nights… emptier gyms. But while moving the clock forward prepares us for spring, the resulting lost hour of sleep can wreak havoc on your regimen. Check out our 10 expert-approved transition tips on how to adjust to Daylight Saving Time. 1. Reset Your Evening Routine “Start going to bed and getting up 15 to 30 minutes earlier for two to three nights before Daylight Saving Time,” says Morgan Bettini, MS, RDN, LD/N. Bettini believes that an evening routine prepares the body for a good night’s rest. Here is a sample routine that she recommends: Dim the lights. Lay your clothes out for the next day. Do some easy stretches. Read to put yourself in the mood for sleep. 2. Nap Freely Sleep when you’re tired so that you aren’t catching up on yesterday’s work. A nap can positively impact your mental sharpness and emotional well-being. Studies show there’s an increase in car accidents following the Daylight Saving time change due to fatigue. Instead of pushing through a long day, take a break and catch some z’s before driving anywhere. 3. Regulate Caffeine Intake Coffee, sodas, and energy drinks are popular sources of caffeine, which is known to affect your sleep schedule. Functional nutritionist Jessica Tate, CNC, recommends the following ways to keep your caffeine intake in check around the time change: Cut caffeine after 2:00 p.m. Limit coffee consumption to one cup per day. Consider drinking green tea, matcha tea, and herbal tea. 4. Meal Prep Cooking is one of the last things we want to do when we’re tired from the time change. Meal prep makes eating a cinch. “Start meal prepping with simple steps, like bringing snacks to work or roasting a large pan of broccoli to eat for a couple of days. You don’t have to prep these elaborate meals to still soak in the benefit of a little advanced planning,” says Bettini. 5. Resist Cyberloafing “People are more tired and less focused because the kind of light our phones emit messes with our circadian rhythms before bedtime,” says Tate. “While certain sleep apps and supplements can help people get into a restful state, they’re simply Band-Aids for a deeper issue happening internally.” Studies show that our circadian rhythm is the result of physical, mental, and behavioral changes that follow a daily cycle. When we mess with that rhythm with poor sleep hygiene, we can throw off our body’s biological clock. “The body was innately designed to fall asleep naturally. So, if you have trouble with sleeping, be sure to talk with a holistic healthcare provider to help you get to the root cause of the issue,” Tate says. 6. Curb Daylight Cravings Daylight saving may adversely affect appetite, resulting in unwanted cravings. Research suggests that sleep deprivation triggers the reward center in our brains, compelling us to consume more calories than are warranted by those extra waking hours. To curb cravings, Tate suggests limiting carbohydrates and eating more healthy fats, which will sustain your body longer. Some examples of fats Tate recommends include: Avocado (considered one of the healthiest foods on the planet for its well-rounded nutritional profile). Fatty fish (choose a wild-caught white fish for higher nutrition and fewer toxins). Nut and seed butters (any nut or seed works; choose one without added oils or sugars). Pasture-raised eggs (the whole egg is necessary for essential nutrients for the brain and overall system). 7. Keep Hydrated (No, Really) “Our bodies are mostly water, so it makes sense that we need a lot of it, and on a regular basis,” says Bettini. “Otherwise, it can decrease our blood pressure and make us feel sleepy,” further compounding existing time change-related exhaustion. By the time you’re thirsty, you’re already dehydrated. So drink ample water after the time change to get through your to-do list. “Everyone’s water needs are different, but a good goal is 8 to 10 cups per day for most people,” says Bettini. “If someone isn’t used to this amount, it’s important to adjust slowly and over time so the body can get used to it.” Another good method to measure your water intake is to try for half your body weight in ounces daily. If you weigh 150 pounds, that means you should try to drink 75 ounces of water every day. 8. Recharge With a Morning Workout Lack of sleep following Daylight Saving Time can mess with your dopamine levels. Combat exhaustion and get a happiness boost by sticking to a morning workout routine (even when it’s still dark outside!). “Exertion of energy first thing in the morning can wake you up, make you feel better, and gives you a dopamine release, ” says Wayne Stewart, NASM-CPT, CYT. “The dopamine can help you focus, and relieves stress brought on by changes to your schedule.” Stewart’s go-to morning workout is high-intensity intervals (after a 10- to 15-minute warm-up). But even just challenging yourself with a few sets of a total-body exercises such as the burpee or bear crawl will do the trick. Morning Meltdown 100 with BODi Super Trainer Jericho McMatthews can help you start your day with a 20- to 30-minute workout that’ll make you feel stronger, more accomplished, and less stressed. In each workout, you’ll get a mix of HIIT, resistance training, active recovery, and mobility so you have enough variety to prevent plateaus and keep having fun. 9. Try Myofascial Massage Sudden onset stress brought on by disruptions to your routine — like a change in sleep pattern — can create muscle tension. Foam rolling can ease that tension by massaging and increasing blood flow to your muscle and fascia (connective tissue). “Foam rolling is essential for healthy functioning muscles to release tension from strain or stress placed on the body,” Stewart says. “It allows the fascia within the body to be manually manipulated.” Stewart likes to use the foam roller on these areas of the body: The upper leg (hamstrings and quads) and lower leg

8 Tips for Adding Meditation to Your Daily Routine If you haven’t made a healthy meditation practice part of your daily wellness routine, what are you waiting for? Not only can meditation help you feel calmer, but it also benefits your overall health and wellness. Meditation can improve focus and attention, stress management, and emotional regulation, says Catherine S. Marquette, E-RYT 500. It can also help you build awareness, feel a deeper connection to the world around you, and manage stress and anxiety symptoms. Here’s how to make meditation a part of your daily routine so you can feel happier and more present in everything you do. 1. Schedule It Just like your meal plan or your workout routine, plan your meditation practice in advance. “Commit to a time — ideally the same time each day,” Marquette says. “This is a good rule for building any sort of a habit.” Figure out what time of day works best for you — in the morning to start your day feeling focused, in the afternoon as a pick-me-up, or before bedtime to relax. Marquette schedules her practice in the morning, right after a walk: “My day hasn’t run away from me just yet, helping me to set the stage for the rest of the day,” she says. 2. Take Advantage of Tech Can’t get to a meditation studio? No worries — you can meditate anywhere, thanks to your smartphone. Set a reminder on your phone for your daily meditation practice so you don’t forget. Then try a guided meditation app or virtual class to learn more about meditation techniques. BODi’s Sound Meditation, for example, is a series of sound meditations designed to help reduce stress, increase productivity, create balance, and improve sleep quality. It’s convenient, simple, and will give you the support you need to get started. 3. Start Small Start with just a few minutes of meditation per day so it doesn’t feel burdensome, then work your way up. “Consistency is the most important aspect in order to see change,” Marquette says. “I’d rather have students meditate 5 minutes a day every day than meditate for 60 minutes only one day per week.” 4. Decorate Your Space You can meditate anywhere or any time, but creating a designated space for meditation in your home may motivate you to stay consistent. Here are a few items you may want to include in your “zen den”: Candles or incense in soothing scents Photos of nature or a favorite piece of artwork Comfy pillows, cushions, and blankets A supportive mat or meditation pillow 5. Journal After Each Session Journaling is a great way to notice the benefits, revelations, struggles, and impacts of your meditation practice. “Have a notebook and pen close to wherever you are meditating,” says Marquette. Jot down any recurring thoughts or sensations from your practice, she adds, and look for themes or patterns at the end of each week. This will help you see the progress you’re making! 6. Hold Yourself Accountable There will be days you’re feeling uninspired, but if you’ve got someone or something to keep you going, you’ll set yourself up for greater success. Marquette suggests putting a streak board on your fridge as a visual reminder of your progress or inviting family and friends into your journey so they can help hold you accountable. 7. Combine Meditation and Exercise Feed two birds with one scone and try a movement-based meditation, such as walking meditation. If walking is already part of your daily routine, it’s a great opportunity to add some mindfulness. Try walking a new trail or path. How do your feet feel on the ground? Do you hear any sounds, like crunching leaves or birds chirping? What are the smells around you? How does the sun feel on your skin? Really notice each step, sound, and sensation. 8. Be Mindful During Daily Activities Stack your habits! You can train yourself to meditate while cooking, commuting, or even doing household chores, Marquette says. Here are a few ways you can sneak in a meditation practice: While washing dishes or riding the bus, look out the window and notice what’s happening in your environment. Do you see kids playing? Do you notice a dog chasing a squirrel? Are the leaves blowing in the wind? Take mental inventory of your space. Count each piece as you fold your laundry. Feel the warmth of the freshly dried clothes on your skin. Practice mindful eating. Chew each bite slowly, tasting the different elements of the food. Above all, Marquette says, stick with it: “Be disciplined and courageous in order to build meditation as a healthy, daily habit in your life.” The post 8 Tips for Adding Meditation to Your Daily Routine appeared first on BODi. If you haven’t made a healthy meditation practice part of your daily wellness routine, what are you waiting for? Not only can meditation help you feel calmer, but it also benefits your overall health and wellness. Meditation can improve focus and attention, stress management, and emotional regulation, says Catherine S. Marquette, E-RYT 500. It can also help you build awareness, feel a […] The post 8 Tips for Adding Meditation to Your Daily Routine appeared first on BODi. Chelsea Frank{authorlink}https://www.beachbodyondemand.com/blog/daily-meditation-tipsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

3 Ways to Get Started on Your 2024 Goals In 2023, we proposed a new tradition for the New Year: World Health Esteem Month. Instead of pushing ambitious goal-setting and deprivation, we designated January as a time to appreciate ourselves for who we are and honor the small choices we can make to enhance our lives. In honor of the second annual World Health Esteem Month, we’re back with practical tips and ideas for how to love yourself as you work toward your goals. 1. Choose a fitness program with structure With 2024 on the horizon, we came across a Forbes Health/OnePoll study conducted in October of 2023, in which 48% of respondents indicated improving fitness as their top priority in the new year. We happen to know a thing or two about that. Here are some things to keep in mind as you look for the fitness program to kick off your year: It gets you into a rhythm: It takes around 10 weeks to form a habit, so by the time March ends, your daily workout should feel as natural as brushing your teeth. It does the thinking for you: Leg day or upper body? Cardio or abs? This guesswork can be more laborious than the workout itself! Pick a program that does all that planning for you. It progresses over time: The point of all this work is to see results, meaning that you will have more strength, mobility, and endurance in month two than you did in month one. Find a program that anticipates that and ups the challenge as you go. Don’t have a program in mind? We recommend Shaun T’s new program, DIG DEEPER. It’s a 12-week program designed to reshape your body by building lean muscle mass and reducing body fat through 4 collections of workouts. 2. Choose an eating plan you can stick with A great companion to your fitness routine is an eating plan that focuses on healthy eating but also doesn’t require deprivation or calorie counting. When considering how to approach your nutrition this year, look for an eating plan that: Allows you to eat the way you love to eat but makes it healthy. Helps you work on your mindset so you can sustain both the weight loss and the eating habits. Includes recipes so you don’t have to weed through the internet to find your own. Incorporates group support and expert guidance — because when you’re starting something new, it’s always good to have a team around you. Not sure where to start? We recommend our first-ever nutrition Super Block, the 2B Mindset Super Block. It’s a 4-week program in which Registered Dietitian Nutritionist Ilana Muhlstein expands on the principles of her eating plan with lessons to help keep you consistent month over month. If portion control is more your speed, check out Portion Fix, Autumn Calabrese’s container-based approach to getting the results you expect, while you still enjoy the food, drinks, and desserts you love. 3. Choose a supplement to support whole-body health While we obviously can’t identify all the reasons our motivation flags, sickness, exhaustion, and sore muscles top the list. Working toward our goals with all the energy and focus we need requires taking care of our body between workouts. And sometimes, that means supplements that help:* Sharpen your focus Increase your energy Combat exercise-induced muscle soreness Jump-start recovery Keep you hydrated Bonus tip: Set up your home gym Of course, you can get fit with just your body. But adding a membership to BODi can really up your game. Now for a limited time, when you purchase a 1-Year Annual BODi Membership, we’ll include a 2nd year FREE! Get BODi here. No matter how you decide to celebrate World Health Esteem Month this year, remember to appreciate yourself for who you are as you make changes to reach your goals. You’re worth it. The post 3 Ways to Get Started on Your 2024 Goals appeared first on BODi. In 2023, we proposed a new tradition for the New Year: World Health Esteem Month. Instead of pushing ambitious goal-setting and deprivation, we designated January as a time to appreciate ourselves for who we are and honor the small choices we can make to enhance our lives. In honor of the second annual World Health […] The post 3 Ways to Get Started on Your 2024 Goals appeared first on BODi. BODi{authorlink}https://www.beachbodyondemand.com/blog/world-health-esteem-month-goalsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png