MICRO-DOSING
Breaking down nutritional habits into digestible things to do every day will help navigate an intentional path towards your workout goals
Most of us would agree that having a long-term fitness goal helps to keep us motivated. Setting clear fitness intentions keeps us accountable for the gym workouts that we’re tempted to skip come a rainy Monday evening, and inspires us to consistently align our training routine with a wholesome diet. In short, aspirations ensure that our fitness dreams edge that little bit closer to reality. We all want to make progress towards our goals as quickly as possible, but there are times when our grand plans can feel out of reach, causing a downward spiral that leaves us stuck in a rut.
When it comes to complementing our fitness routines with our diet, taking a different approach could be the way forward. Proactively weaving healthy nutritional practices around our workouts might be the best way to solidify habits so that they become woven into our training sessions. The trend of fine-tuning the small details to reach big heights is a buzzword known as ‘microdosing’. It involves an attainable diet maintenance plan made up of micro rituals that put you in the driving seat of your fitness performance. ‘Small daily changes are easier to make and stick to than a complete overhaul of your diet but, most importantly, they are less likely to compromise your fitness and performance,’ explains nutritionist Caroline Hind.
Ingraining these mini steps into your daily diet will help to shape your goals into a reality, so it’s time to shift your focus and devote your attention to microdosing daily ‘do’s’. After all, when you can do the small things, the big things naturally follow.
CHUG BACK BEETROOT JUICE
There’s so much to love about beetroot. The purple powerhouse is packed with anti-ageing anthocyanin antioxidants, and it’s also rich in special compounds called nitrates which help you to work harder in the gym. ‘The nitrates in beetroot help boost the nitric oxide in your blood to dilate blood vessels and respiratory tubes, improving breathing and circulation. Beetroot not only makes sure your muscles receive the blood, oxygen and glucose they need for optimal function, it also protects your body from free-radical damage and boosts energy production,’ shares Hind.
Concentrated beetroot juice is your best bet to ensure you consume enough to feel the effects – even the science says so. One study by the University of Exeter found that drinking 500ml beetroot juice a day for a week helped runners to go for 15 per cent longer before fatigue set in.
GR AB SOME ROSEM ARY SPR IGS
It might sound whack, but rosemary can actually help to enhance your fitness routine. Whilst the fragrant herb has lots of nutritional benefits when added to food, you can also harness a well
