How you start things often provides the inspiration for how they will end. If you work hard, good results tend to follow. If you start your week off on the right track healthwise, chances are you will be able to keep up the trend during the week and finish it with a bang. Even if you have a serious case of the Mondays, it’s a good idea to try and pump things up so that the rest of your week is a win as well. We’ve got a few tips for how to power up your Mondays so that your whole week packs a serious punch.
Wake Up With Water
This Monday, skip the morning coffee and trade it in for a cool glass of water. You can hang on to a 10am coffee break so that you don’t get a caffeine headache, but by trading in your morning Joe for nature’s greatest beverage, you’ll be cutting down on some serious calories and starting your week off clean. It’s a well-known fact that a glass of water in the morning cleans and purifies your internal systems, leaving you fresh and clean for the day. The cold water is also a pump up that will help make sure you make it to tip #2.
Workout in the Morning
Sure, this sounds like absolute murder, but moving your workout to the morning can ensure that you make the most of your day. It also makes it more likely that you will work out. Leaving exercise to the end of the day all but guarantees that you won’t have the energy to make it to the gym. Make this Monday the day you do not procrastinate and get your body going with a quick, 30-minute run, three reps of a 7-minute workout or a short Pilates video (do not spend money on a program, just YouTube: Pilates for beginners). While you may whine and moan the whole way through, chances are the rest of your day will be marked with success. Morning workouts have been shown to increase productivity and focus.
Have a Healthy Snack on Hand
Don’t leave things to chance when it comes to staying healthy. We all get the mid-morning munchies or the afternoon nibbles. Instead of relying on the snack machine in your office common room, think ahead. When grocery shopping on Sunday pick out a fruit or vegetable you actually like. Don’t assume that because you brought a radish means you will stick to eating it if you hate radishes. Cut and bag on Sunday night so it’s ready for your Monday munching. Consider adding humus or guacamole for a protein punch. Keep an eye out for Tuesday’s tip about what the best time is for snacking.
Mid Meal is the Big Meal
The Europeans have had this right for ages, the mid-day meal is the big meal. Instead of leaving all your refueling to the end of the day and risking overeating (plus the downsides of digesting while sleeping), make your lunch the biggest and heartiest meal of the day. Pack a salad with an easy protein, like garbanzo beans or quinoa. You can cook up a batch of quinoa on Sunday and have it ready to toss in with lettuce, cherry tomatoes, red pepper and canned corn on Monday morning. Sprinkle olive oil and lemon juice on the bottom of a container, top with the veggies and add a dash of salt and pepper – shake when ready to eat.
End on the Right Note
By ending your Monday on a high, you bring the promise of good things for the next day, and like dominoes – you’re whole week will fall into place. Finish off your evening with a small glass of wine and a good book. Taking the time to unwind can be just as important as your morning workout was. You’ll let your body know that it’s time to take a chill and enjoy better sleep. You will also give your mind the time to relax and breathe, getting you refreshed and ready for the coming week. Mondays aren’t so manic after all!