(BPT) - Wellness is a full-body experience that requires creativity to avoid burning out and losing sight of your end goal. Ahead of National Exercise Day on April 18, Sports RD, Dawn Jackson Blatner, is sharing six expert-approved tips to keep your exercise routine fun while incorporating proper recovery habits — like eating almonds for their exercise recovery benefits — during the day to keep your goals on track.
1. Nourish your body to feel good
Wellness isn't about perfection — it's about treating your human body with the gratitude and care it deserves. Focus on eating and moving in ways that feel good and energize you. Just one serving of almonds (23 almonds) has 6g plant-based protein, 4g fiber, riboflavin (25% DV), hard-to-get magnesium (20% DV), antioxidant vitamin E (50% DV), 13g of good unsaturated fats, and only 1g saturated fat. They are a simple way to fulfill your body's needs and stay satisfied longer. When you focus on what makes you feel good, wellness becomes a lifestyle.
2. Set intentional goals
Life can be fast-paced and full of curveballs, but setting intentional goals like exercising more, eating better, or improving sleep can help you stay focused and on-track. I set goals by "gamifying" them to stay motivated and engaged. This means I set mini-challenges, track my progress, and then level up to keep it fresh. For example, I'll give myself a 7-day challenge to drink water before my coffee every day or add an extra 30-minute daily walk. If I get 100%, I'll move on to a new challenge, just like making it to the next level in a game.
3. Exercise recovery is key
Through my experience in sports dietetics, I've discovered that focusing on proper recovery is one of the best additions to any routine. Exercise recovery isn't just about rest though, it's about providing the right nutrients to rebuild and strengthen your body. Without proper recovery, soreness and exhaustion can steal your motivation. Build in recovery with nourishing snacks, such as almonds. Almonds are my go-to because research1 conducted over 4 weeks among 64 healthy, non-smoking male and female U.S. adults ages 30-65 who are occasional exercisers shows that eating 57g of almonds daily supports a positive influence on metabolic health.
These study results show that almonds are an ideal food to support muscle function and recovery. The best part? It doesn't matter when you eat your almonds. This small step can make a big difference in recharging your body and crushing your wellness goals!
4. Beat burnout by adding joy to your wellness routine
Burnout happens when wellness feels like a chore — but it doesn't have to! The key is adding positivity and fun. Enjoy vibrant, colorful meals that make you smile and move your body in ways that feel exciting, like dancing or jumping rope. When joy leads the way, wellness feels fun and totally doable!
5. Make snacking easy and fun
Busy days can make it tough to eat well, but a mini snack box is the perfect anytime solution! My personal favorite includes veggies like carrots or celery, cubed cheese and a crunchy nut, like almonds, for extra nutritional benefits.
6. Celebrate the small wins
I worked as the head dietitian for a professional baseball team for 10 years and I have a game-winning ring to show for it! I've realized that you can't win the championship without focusing on one game at a time. Try your best each day and recover so you can get back out there. When you celebrate small wins, it keeps you energized to keep going after your dreams.
Wellness and exercise don't have to be boring, so take control of your journey and get creative to avoid burnout and stay on track with your goals! Check out almonds.com for more information on how you can make the most of your wellness routine.
[1] Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M., Sakaguchi, C. A., Lkhagva, A., Weldermariam, M. M., & Zhang, Q. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Frontiers in Nutrition. DOI: 10.3389/fnut.2022.1042719.
