AmaWaterways’ Sports Scientist Selina Wank shares some of her quick and easy advice on how to get the best out of each day through exercise and the foods you eat.
We all know that staying active is key our overall wellness. Which stretches are best to do upon waking up?
The best stretches and easiest routines to follow are those we can do directly in bed before even standing up. Try a “bed stretch” with your arms lengthening over your head, neck stretches that slowly wake up the muscles, or a simple child’s pose (facedown, knees to your chest, arms stretching out in front of you).
A balanced breakfast is an important way to start the day. What do you recommend?
My favorite easy-to-make breakfast is either oats or chia seeds soaked in water or almond milk overnight. Then, in the morning, I add a variation of the following: banana, peanut butter, blueberries and seed mix.
What are the best foods to eat before a workout?
A banana, whole grain cereals or yogurt are great starters before a normal-length, medium intensity workout. Smoothies are also a good option as a pre-workout meal. Fresh fruit smoothies are available on board.
How much time do you recommend leaving between eating and working out?
The timing of your meal depends on the size and content of the meal. I typically advise eating a large full plate approximately 2-3 hours before exercising. A more normal to small-sized meal can be eaten one hour before exercising. It’s also very important to remember to hydrate. Drink 2-3 cups of water within two hours before your workout and constantly refill during your workout.