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A Health Coach's Guide To Non-Negotiable Self-Care Routines From Morning To Night

Written by: Belinda Kiriakou, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Executive Contributor Belinda Kiriakou

As a health coach, I understand the profound impact that consistent self-care routines can have on overall well-being. Incorporating non-negotiable self-care practices throughout the day is essential for maintaining physical health, emotional balance, and mental clarity. Let's explore a comprehensive guide to cultivate a day filled with intentional self-care.

Image photo of Belinda

Morning: Rise and shine

1. Hydration Rituals: Start your day by hydrating your body with a glass of water. Consider adding a slice of lemon for a refreshing twist, supporting digestion and providing a morning energy boost.

2. Mindful Movement: Engage in gentle stretching or a short morning workout routine. This helps to increase blood flow, improve flexibility, and set a positive tone for the day.

3. Nutrient-Rich Breakfast: Fuel your body with a nutritious breakfast, incorporating a balance of proteins, healthy fats, and carbohydrates. This provides sustained energy and supports overall health.

Midday: Recharge and refocus

4. Mindful Breaks: Schedule short breaks throughout the day to step away from work. Use this time for deep breathing exercises, a short walk, or even a few moments of meditation to reset and refocus.

5. Healthy Snacking: Keep nourishing snacks on hand to prevent energy slumps. Opt for whole foods like fruits, nuts, or veggies to maintain stable blood sugar levels and support sustained energy.

6. Stay Hydrated: Continue to prioritize hydration by sipping water throughout the day. Staying well-hydrated supports cognitive function and overall health.

Afternoon: Nurture your well-being with self-care

7. Lunchtime Rituals: Enjoy a balanced lunch rich in vegetables, lean proteins, and whole grains. Take the time to eat mindfully, savoring each bite and allowing your body to register satiety.

8. Reconnect with Nature: Spend a few minutes outdoors to soak up natural light and fresh air. Nature has a calming effect on the mind and helps reduce stress levels.

9. Mind-Body Connection: Consider incorporating mindfulness practices like yoga or meditation into your afternoon routine. This helps to manage stress, enhance focus, and promote emotional well-being.

Evening: Wind down and relax

10. Digital Detox: Prioritize a screen-free period at least an hour before bedtime. This allows your brain to unwind and signals the body that it's time to prepare for sleep.

11. Nourishing Dinner: Opt for a light, balanced dinner that includes lean proteins and vegetables. Avoid heavy or overly processed meals that may disrupt sleep.

12. Evening Rituals: Establish a calming bedtime routine, such as reading a book, practicing gratitude, or taking a warm bath. This signals to your body that it's time to wind down and promotes a restful night's sleep.

By incorporating these non-negotiable self-care routines into your daily life, you can cultivate a foundation of health and well-being. Remember, consistency is key, and these practices will empower you to thrive both physically and mentally. As a health coach, I encourage you to prioritize your self-care, recognizing its transformative impact on your overall quality of life. 

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Belinda Kiriakou Brainz Magazine

Belinda Kiriakou, Executive Contributor Brainz Magazine

Belinda Kiriakou, an IFBB Pro and International cover model and Miss Universe Canada’s “Best Body” & “Audience Favorite” – is a well-known fitness professional and marketing consultant in Canada with 20 years of experience in health and fitness and most recently within hospitality and the entertainment sector. From competing as a professional fitness model to co-owning a personal training business, Belinda penetrated the hospitality industry working as a corporate fitness executive for leading companies in hospitality in Mexico & the Caribbean. While overcoming her own health challenges as a new mom, she was inspired to create her coaching business and “Hii5 Fit” – a fitness app for women, especially moms.



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