I believe that we can all stay looking young, feeling refreshed and happy, while remaining balanced by maintaining daily routines. As an avid mountain biker on a women’s mountain biking team, I have to take time every day before, during and after my rides to make sure I’m not depleting or injuring myself with lots of extra self-care. Here are my self-care secrets for a daily recovery routine that gives you the relaxing spa time everyday to boost your stamina and maintain your productivity momentum.

My Morning Wakeup Routine

Always get up at the same time during the weekdays to get your mind and body in a good, predictable routine, and then set another time during the weekends for extra time to sleep. Always make your bed. This simple act sets a positive tone for the day and makes your room feel more inviting. Open the windows. Fresh air and sunlight are essential for good health and well-being. Take a relaxing hot shower or bath. I call it my Yoga Spa Bath. Baths are a great way to relax and rejuvenate your body and mind. I take time to stretch my sore muscles while drinking my morning coffee and ice water. I also take at least 5 minutes at the end of my bath to close my eyes and take deep meditative breaths to reset and rewind my mind and body. I like to add Coach Soak Muscle Recovery Bath Salts to my bath water to speed up muscle recovery, especially after a long, endurance ride or race. 

Brush your teeth multiple times a day. This is especially important if you drink coffee or sugary drinks like we mountain bikers do with all of our Gatorade, and sweet protein bars. Keep your teeth healthy and strong for as long as you can! Use high-quality dental products. I recommend Crest Combo for its protective fluoride and teeth whiteners, and Crest Brilliance Deep Cleaning toothpaste followed by Crest 3-D White whitening gel finisher. Take care of your skin. Especially as an older woman, I believe we can significantly slow down aging and wear n’ tear on our skin by taking extra steps every day to to clean, care, and replenish our skin so we can stay young for as long as possible. I use a variety of products to keep my skin healthy and looking its best. I’m always on the lookout for new and innovative products that are made with safe and effective ingredients. 

I drink a large venti glass of ice water every morning during my daily recovery bath. The U.S. National Academies of Sciences, Engineering, and Medicine says that an adequate daily fluid intake is 3.7 liters of fluids a day for men and 2.7 liters of fluids a day for women, this includes 4-6 cups of water per day. Water accounts for 75% of brain mass. Keeping our brain hydrated reduces fatigue and improves short-term memory, attention spans, and reactions to our environment. Drinking  is especially important after drinking coffee, which can be dehydrating. Get some natural light. Open the curtains and let the sunshine in. Go for a walk with your dog. This is a great way to get some exercise and fresh air, and it’s also a great way to bond with your furry friend.

Breakfast Routine

I start my daily with a yummy vanilla protein shake blending in scoop of Performix Whey Protein powder, one banana, 1 cup of low-fat milk, and 1 cup of cold water. Have easy breakfast items ready to go. This will save you time and hassle in the morning, especially if you have kids. I made a vanilla protein shake with I like to keep granola bars, fruit, and individually-wrapped bagels on hand.

Other Tips

Combine holistic remedies with professional help. If you’re struggling with stress or anxiety, consider talking to a therapist or personal coach. They can help you develop coping mechanisms and strategies for managing your mental health.

I hope these tips help you create a daily spa routine that will help you stay happy, young, and balanced.

Sources cited: National Library of Medicine, Harvard Medical School