When times get tough, we sometimes think “treating ourselves” is the best way to push through. Depending on the form of this “treat,” we might actually be sabotaging ourselves and our goals rather than supporting them. I’m definitely a culprit of this, but I’ve been trying to be more mindful of it and to choose better and healthier options.
Especially when you are working towards a goal like weight loss, breaks and rewards feel necessary in order to keep pushing through. Some people find cheat days or meals helpful, while others indulge in office donuts to fill the void. But these choices can counteract our larger goals. In that moment, the excessive amount of candy may seem minuscule, but you have to think long term and know that these little moments add up.
When it comes to rewarding yourself and engaging in self care, there are so many options other than digging into ice cream or a fatty burger and fries on date night.
Self care should truly benefit ourselves, not sabotage our results. Nor should it break the bank. You don’t need to spend top dollar at the salon getting a massage or your nails done to refresh yourself.
It’s important to take time for ourselves and gives our minds a break. We work all week, undergo so much stress, put strain on our bodies through workouts. Sometimes we just need to decompress and “treat ourselves.”
After listening to a Diet Starts Tomorrow podcast a few months back where they discussed this topic, I wanted to share a variety of ways you can kick back, relax and recharge to help push towards your goals and refresh your mind.
Head outdoors
Whether you decided to take a bike ride, go for a walk, or sit on the patio and drink your morning coffee, the outdoors has it’s own health benefits that can help us feel better and refreshed.
Vitamin D, which comes from being in direct sunlight, can do wonders. Getting our daily dose helps our bodies absorb calcium and lower inflammation. Even though many of our foods are fortified with vitamin D, the best way to receive it naturally is by being out in mother nature.
Being outdoors can improve blood pressure, short-term memory, boost mental health and your immune system, eliminate stress and fatigue, decrease cancer risk, among others.
So when you are feeling down and need to take some time for yourself, head into nature for a hike or sit on a park bench and read a good book. Whatever you decide to do, make sure you are outside hydrating and reaping all of the benefits from the sun.
Home spa day
Instead of spending hundreds of dollars on a facial, massage and mani pedi, try creating your own spa night. If you want the company, invite your besties over and get out all of the sheet masks and bottles of nail polish.
If you prefer to take the spa day solo, try drawing a warm bubble bath, lighting a candle and relaxing in the tub. If your muscles are feeling sore, I recommend adding some Epsom salts to help soothe your body with a few drops of your favorite essential oils (my personal favorites are eucalyptus and tea tree). Turn on some tunes and put your phone away to decompress and relax.
My favorite go to’s for home spa treatments are Biore pore strips, Fresh facial mask and painting my nails with my LED gel nail kit. Afterwards, I feel good as new!
Read a good book
In my opinion, nothing is better than relaxing on the beach and reading a good book. When the weather isn’t cooperating, reading on the porch or at a local coffee shop works, too!
Towards the end of 2018, I traded in my TV time before bed for reading a good book. It helps me fall asleep and is better than staring at a bright screen before going to bed. This gives me time every day for myself to calm down from the day and direct my mind away from the daily stresses.
Some of my recent favorite books from 2019 so far include:
- Becoming by Michelle Obama
- The Nightingale by Hannah Kristin
- Little Fires Everywhere by Celese Ng
- The Wife Between Us by Greer Hendricks
- The Immortalists by Chloe Benjamin
- I Am Watching You by Teresa Driscoll
New gear
Although this one is an expense, it’s an expense that I think benefits you through your goals. This is a reward I set for myself, buying new workout gear, getting a new kitchen appliance you have been wanting, or trying a new flavor of protein powder that you don’t really need.
I like to set a goal for myself and then purchase the gear once I’ve achieved it. For instance, last fall when I was losing weight, I allowed myself to buy a new set of clothes from a brand I’ve been wanting to try once I hit 15 pounds lost. Now, every time I wear that outfit, it reminds me of my accomplishments and gives me the motivation I need.
Meditate
Whether this be yoga or a guided session from a phone app, meditation can work wonders on your mindset. At the beginning of 2019, I made it a goal to meditate more, which I could be better at. But every time I walk out of a yoga class, I feel so positive about my life and body, which can make a difference when you are feeling down.
I’ve tried the guided meditation app Headspace, which I highly recommend for anyone interested. The app offers different practices for various moments in time, like when you are stressed, overwhelmed, sick, etc. I enjoy meditating right before bed so I go to sleep with a clear, healthy mind.
Journal
When your mind is racing, journaling could be a great way to release unnecessary stress and help organize your thoughts. When you start journaling, you make the rules. You can decide how often you want to write, how long you want each entry to be, what the topic is, etc.
My journaling practice is unstructured. I write whenever I feel the need, but I don’t force myself to write everyday. When I’m stressed, have a lot on my mind, or want to document an exciting moment in my life, that’s when I turn to my journal. I’ve truly noticed a difference after journaling that I feel better about my decisions and my outlook on life.
Get active
We are an active community that is dedicated to working out, but sometimes changing up your workout routine can help refresh your body and mind. If you enjoy workout classes, try a new studio you’ve been eyeing or try Classpass to sample a few new studios a month. If classes aren’t your thing, try going on a long bike ride, run or change up your lifting routine.
Spend quality time with friends and family
Nothing is better than spending time with your loved ones when you are in a rut. Your friends and family know how to cheer you up like no one else can. Surrounding yourself with good vibes and laughs can change your mood instantly!
Whenever I need to be cheered up, I call up my girls and have a movie wine night. Nothing a good rom-com and glass of Cabernet can’t solve. This is the ultimate self care move when you need to distract yourself from the stressers in your life.
Get creative
Whether you consider yourself a creative individual or not, you may want to grab a coloring book or paint brush to reap the benefits of art. According to Medical News Today, being creative can improve your mental health, brain function, reduce chronic pain, and more.
So get ready to bake, draw, paint, color, journal, DIY project or whatever makes you feel creative. When you finish your piece, you’ll feel accomplished and, potentially, relaxed and refreshed.
Treat Yourself
It’s important to take time to hit the reset button on our minds and body. Treating yourself and self care don’t have to sabotage your fitness goals. Rather, let them fuel your motivation to keep going. That Epsom salt bath or outdoor bike ride could be just what you need to feel refreshed and good as new!