6 steps to a healthier you
If you're anything like us, lockdown fatigue is probably setting in pretty hard. Like you, we dream of travel and of new experiences but as impossible as a journey of a lifetime seems right now, with Cayman borders still closed, we can still have fun uncovering hidden gems and finding awesome things to see and do right here on our doorstep. And that's just what happened when we went to check out the beach volleyball at Seven Mile Public Beach.
Meet Alicia Proud. She's a swim instructor, dog lover, fitness machine and lifestyle coach who in her spare time, likes scuba diving and playing beach volleyball. We learned all this whilst Alicia and her teammates were running drills on the volleyball courts at Seven Mile Public Beach. Turns out Alicia is just as comfortable setting up the perfect set-spike combo, as she is talking to us while doing it.
Blown away by this super chill, easy breezy bombshell with a killer serve and a love for the outdoors, we asked her if she'd be The Beach Lifestyle Coach for a day and give us some tips on how to live our best life. These are her teachings. Listen carefully, people. This girl knows what she's talking about.
“Leading a balanced life doesn’t happen overnight. It’s a series of choices that takes time and effort to build positive relationships with ourselves, our environment, how we live, what we eat, and how we exercise.”
Here’s Alicia’s ideal day on how to create a balance between work, family, friends, and me time.
Step 1: Rise and shine!
Wake up with the sunrise and walk outside for at least 20 minutes to gently wake the body and get the mind firing. I take my gorgeous dogs for company and get some of my best ideas whilst walking the beach with them in the early hours.
Step 2: Tea time
Wake the digestive system with a cup of warm water, lemon and turmeric. Take a moment to meditate and stretch. This can be as short as 10 minutes. I find diffusing essential oils helpful too. My go-to morning blend is lemongrass, bergamot and black pepper.
Step 3: Plan the day
Look at what’s in store for the day so you don’t get caught off-guard when a meeting or appointment is sprung on you. Review your day and prioritize your to-do list. I do this over a light, protein breakfast like this easy breakfast smoothie.
Breakfast Smoothie Recipe
Put a handful of your favourite fresh or frozen fruit in a blender
Add 6-8 oz of nut milk
Add honey to taste
Add 2-3 scoops of vanilla protein powder and top with ice
Blend and enjoy!
Step 4: Work out
Some of us may choose to work-out first thing in the morning and this is totally a personal preference. Working out in the morning can have great benefits to our productivity levels for the day ahead and there is no chance of skipping it at the end of the day when motivation is flagging.
I like to workout mid-morning after I’ve spent time with a few clients. My work-outs include 3 HIIT sessions and 3 strength training sessions per week. I complete all my workouts at home, plus I add in beach volleyball & swimming where time allows. Having a range of exercises that you enjoy is key. If you don’t enjoy it, you won’t stick to it! So, find something you enjoy and then work on building challenges within that exercise. If you’re not sure how to reach your end goal or where to start, my advice is to hire a coach.
Step 5: Lunch
Whatever your day entails, lunch should always be taken. It's an opportunity to rest the mind and body and reset energies for the rest of the day. I like to eat something simple like smashed avocado and fresh tomatoes on toast. It's super quick, easy, nutritious and requires zero cooking. A soup and a protein salad is another really good option.
It's also a good idea to move from the environment you have been in for the past few hours. This helps the body to refocus and re-energize.
Try taking your lunch to a different venue, go outside, walk around for 10 minutes, and if you can, take your shoes off and walk in the grass or on the sand - anything that changes your stimuli and reminds you that life is happening around you all the time. Appreciate where you are in these small moments. Look at the sky, feel the breeze, smell a flower, stroke a dog, say hi to a friend. Use this break to fill yourself with positivity.
Step 6: Golden hour
The remainder of the afternoon I am usually found in the water, teaching and enjoying the beautiful 7 Mile Beach. I always take 10 minutes out to have a break, read something enjoyable, consider what I want to cook for dinner that night, read my recipe books, read a travel article and enjoy an afternoon cup of tea.
When the day is slowly coming to an end, you will find me walking the dogs in the mangroves. Sunsets are pretty early here because we are so close to the equator and days often feel short. That's why being outside for the last moments in the day feels precious to me.
My evenings usually include a catch up with my husband over dinner and invariably some household chores that didn’t get finished in the day. All before settling in to my favourite show on Netflix or reading a few more pages of my book.
Dinner go-tos are chickpea and spinach curry, mushroom and leek pasta, and cucumber, mint and edamame salad. All so different but so tasty, nutrient-dense and ridiculously good for you.
Top tips for a healthy, happy lifestyle
1. Stop using your phone at least 60 minutes before sleep
2. Put a few drops of copaiba and lavender essential oils in a diffuser 20 mins before bed
3. If you have a busy mind and can't relax, spend a few moments writing down your thoughts. I find this helps to clear the head and prepare for deep sleep
4. Practice gratitude. Write down 3 things you are thankful for each day. Having a positive and thankful attitude can change the way you see things and can positively affect those around you. The way we speak, treat and look at one other can make or break a situation. So think before you speak….and remember kindness doesn’t cost a thing.
With daily movement, eating consciously and achieving at least 8 hours of sleep each night, you are on the right path to living a balanced life and reaching your optimum health!
Love and laughter,
Alicia
We hope you enjoyed this. As we continue to look for inspiration to keep our bodies active, minds open and souls nourished, drop us a line to tell us what you think and what you'd like to see more of.
In the meantime, if you're looking for fun things to do and fancy recreating some award-winning Top Gun Beach Volleyball moves, head down to 7 Mile Public Beach on Sundays for the Corona Beach Volleyball League. Spectators and coolers welcome.
