To begin, it’s important to note that creatine’s uses extend beyond the scope of professional athletes. Oftentimes, when advised on best practice for consumption, it’s use is promoted for athletes who partake in ‘high intensity’ exercise. This is often imagined as competitive weight training or elite sprinting, but it’s so much more than that. In fact, “fast-twitch” muscle fibres, which can be reinforced through creatine consumption, are used regularly by the recreational cyclist challenging their partner to a sprint up the hill that used to leave them gasping, the twice weekly tennis player wanting to improve their serve in the latter part of a game, and the basketballer spinning on their heel to make another fast break on a Friday evening after work.
Manage Your Mindset
We've all experienced the 'Monday blues' at some point! One way to banish them from your day is to get moving! Although exercise might be the last thing that you may want to do when feeling a bit down, physical activity can be hugely effective in boosting your mood and energy levels. Be it a walk, run, cycle or another activity you enjoy, get it done today and set the tone for the rest of the week!
Nail your nutrition!
Our mood is directly affected by what we eat. A diet high in processed foods and refined sugars has been shown to increase inflammation which can contribute to anxiety & other mood disorders. To help you feel your best and set yourself up for a productive week, ensure your meals are filled with goodness and nutrient-dense wholefoods that are going to work with you, rather than against you.
Phone a friend!
We live in a day and age where the humble phone call is most certainly dying out. Phone calls to a friend or family member are another great way to boost your mood! In fact, there has been research that suggests a phonecall to a loved one can produce the same hormone that is released in the brain as a a hug! An added benefit of this is that you can get your steps in, take a walk and phone a friend today!
Lighten the load!
Life as we know it means we spend the majority of our day indoors with very little exposure to natural light. This can knock our circadian rhythm out of alignment which affects the quality of our sleep and overall mood! Getting outside in the morning for a 15-20 minute walk in the fresh air can help improve your mood and have you feel rejuvenated for the day in store! Go for it, you'll be pleasantly surprised!
Sleep it off!
Building off our last point, getting a decent night's sleep is essential for a multitude of reasons including allowing your mind to recharge, body recover and decreasing the chances of illness. Don't be concerned, one poor sleep every now and then won't take too much of a toll, however if you are consistently having interrupted sleep then perhaps it's time to make changes. We will cover this in another post. For now, set a schedule today that allows you to get a good 8 hours tonight!