What kind of diet do you follow? Foods you keep to a minimum? Also, the first meal of the day would be like?
My diet is mostly plant-based, but I do eat some meat. I was a vegetarian for many years but found (with menopause) that I felt much better-eating fish, poultry, and occasionally red meat. I also eat eggs and some dairy.
I do not eat refined sugar or wheat products and try to keep all processed foods to a minimum.
My typical breakfast might be soft-boiled eggs and cheese, or some whole milk yogurt with walnuts and, of course, coffee! I try to limit my caffeine intake so that I am not consuming any after 2 pm. I notice a huge difference in the depth and quality of my sleep by doing this.
Your fitness tips for women who travel a lot? Along with the significance of right breathing
I used to travel a lot (for work) pre-pandemic. Now that I have a robust online business, I still travel, but much less so. In fact, I just came back from my first post-pandemic two-week teaching trip in Europe. For those that travel, keeping up a daily fitness routine and/or practice is essential in my opinion. Even when I traveled extensively and for long periods of time this was non-negotiable. I made sure that I moved daily, got my heart rate up, picked up some heavy things, and did the types of movement activities that made me happy.
I teach what I practice, and thus must practice in order to teach. But even if I am on a vacation, as opposed to a work trip, I still practice daily. It is more than a discipline or a habit (which it is). It is something I derive pleasure from doing, even when it is challenging. It feels like home, a place to reconnect to my body and what it has to say.
If I am tired, or jetlagged, I lessen the intensity and move in a way that feels nourishing, not depleting. I think that is the key–allowing your movement practice to change and vary itself so that it remains something you enjoy. If you enjoy it, you are more likely to do it. That is why I am such a big proponent of keeping some element of play in one’s practices and daily life! For me, play is a way!
You can play with your breath, for instance. Play with your awareness by noticing how often you find yourself breathing through your mouth when you are doing low-threshold activities, like reading or writing emails. This is a playfully curious, non-judgmental type of awareness.
If you find yourself mouth-breathing, take that moment to switch to nasal breathing and notice how you feel. Or play with how you are breathing as you are recovering between sets when working out, or when you are doing your zone 2 (moderate) cardiovascular activities. Can you gradually switch to nasal breathing? Does that mean the intensity might need to be temporarily reduced? It can be a pleasure to take just a few minutes every day for a little breath awareness. I do this in taxi cabs, and on the subway. A few minutes of enjoying the feeling of your body as you take longer, slower exhalations can make a difference. I especially like the practice of a physiological sigh as described by Stanford Neuroscientist Andrew Huberman. It is something we humans (and other animals) do naturally, but it can also be deliberate practice. It consists of a quicker two-part inhalation through the nose followed by a long exhalation through the mouth or nose. Do a couple of these and notice how you feel.
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