In our fast-paced world, stress and tension have become almost unavoidable. Many of us carry physical and mental burdens that manifest in our bodies as stiffness, pain, or discomfort. Somatic exercises offer a gentle and mindful approach to releasing this tension and improving overall body awareness. By incorporating a daily or as-needed somatic exercise routine into your life, you can promote relaxation, enhance mobility, and connect more deeply with your body.

What Exactly Are Somatic Exercises?

Somatic exercises are a form of movement therapy that focuses on internal physical perception and experience. Anyone who has tried guided meditation has most likely experienced some sort of somatic experience.

Unlike traditional exercise routines, which often emphasize external goals such as strength, speed, or endurance, somatic exercises prioritize how your body feels from within. They encourage you to move slowly, with intention, and to pay close attention to your body’s sensations. Still not getting it? Watch a few Tai Chi videos to help you understand what moving with intention is.

This mindful approach helps to release chronic tension, improve mobility, and enhance your overall sense of well-being.

A Simple Daily Somatic Exercise Routine

Ok, let’s move on to what you’re really here for. This daily somatic exercise routine can be done in just 15-20 minutes and is suitable for people of all fitness levels. It includes a series of gentle, mindful movements that target key areas of the body where tension often accumulates.

1. Centering Breath (2 minutes)

Purpose: Connect with your breath and center your body.

How to:

• Sit or lie down comfortably.
• Close your eyes and place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, feeling your abdomen rise.
• Exhale slowly through your mouth, feeling your abdomen fall.
• Continue this deep breathing for 2 minutes, focusing on the sensation of your breath.

2. Pelvic Tilt (3 minutes)

Purpose: Release tension in the lower back and improve pelvic mobility.

How to:

• Lie on your back with your knees bent and feet flat on the floor.
• Inhale and gently arch your lower back, tilting your pelvis forward.
• Exhale and press your lower back into the floor, tilting your pelvis backward.
• Repeat this motion slowly, coordinating it with your breath, for 3 minutes.

3. Cat-Cow Stretch (3 minutes)

Purpose: Increase flexibility and mobility in the spine.

How to:

• Start on your hands and knees in a tabletop position.
• Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow Pose).
• Exhale as you round your back, tucking your chin to your chest and tailbone under (Cat Pose).
• Move slowly and mindfully between these two positions for 3 minutes.

4. Shoulder Rolls (2 minutes)

Purpose: Release tension in the shoulders and neck.

How to:

• Sit or stand with your arms relaxed by your sides.
• Inhale and lift your shoulders toward your ears.
• Exhale as you roll your shoulders back and down.
• Continue with slow, controlled shoulder rolls for 1 minute in one direction, then switch to the opposite direction for another minute.

5. Hip Circles (2 minutes)

Purpose: Increase mobility and release tension in the hips.

How to:

• Stand with your feet hip-width apart.
• Place your hands on your hips.
• Begin making slow circles with your hips, moving clockwise for 1 minute.
• Reverse the direction and move counterclockwise for another minute.

6. Somatic Stretch (4 minutes)

Purpose: Lengthen and relax the entire body.

How to:

• Stand with your feet hip-width apart.
• Inhale as you reach your arms overhead, stretching your body upward.
• Exhale as you fold forward, keeping your knees soft and allowing your upper body to hang down.
• Stay in this forward fold for a few deep breaths, then slowly roll back up to standing.
• Repeat the stretch a few times, moving with your breath.

7. Body Scan Relaxation (5 minutes)

Purpose: Deepen relaxation and body awareness.

How to:

• Lie down comfortably on your back with your arms by your sides.
• Close your eyes and take a few deep breaths.
• Starting at your toes, slowly bring your attention to each part of your body, noticing any tension or sensations.
• Gradually move your focus up through your legs, hips, abdomen, chest, shoulders, arms, neck, and head.
• As you scan each area, consciously release any tension and allow your body to relax fully.
• Stay in this relaxed state for a few more minutes before gently bringing yourself back to the present.

The Benefits of a Somatic Exercise Routine

Incorporating somatic exercises into your daily routine offers numerous benefits, including:

• Improved Body Awareness: By paying close attention to how your body moves and feels, you develop a deeper connection with your physical self. This heightened awareness can help you identify areas of tension or imbalance that you might not have noticed otherwise.
• Reduced Stress and Tension: Somatic exercises are designed to help you release chronic tension that may be stored in your muscles and joints. This can lead to a sense of relaxation and stress relief.
• Enhanced Mobility and Flexibility: The gentle, mindful movements of somatic exercises promote greater flexibility and ease of movement. Over time, this can lead to improved posture and a reduction in pain or discomfort.
• Better Mind-Body Connection: Somatic exercises encourage you to move with intention and focus, strengthening the connection between your mind and body. This can lead to improved mental clarity and emotional balance.

Wrap Up

By dedicating just 15-20 minutes each day to this somatic exercise routine, you can experience a significant improvement in your physical and mental well-being. The mindful movements and deep relaxation techniques help you release tension, enhance body awareness, and foster a deeper connection with yourself.

Whether you’re new to somatic exercises or looking to incorporate more mindfulness into your daily routine, this practice offers a simple yet powerful way to nurture your body and mind. It’s time to improve your connection with yourself, and this is the perfect way to do that.

Leave a comment below with your thoughts on Somatics!

Blue Zones are regions around the world where people live significantly longer, healthier lives.

These areas were first identified by National Geographic researcher Dan Buettner, who studied communities with the highest concentrations of centenarians—a.k.a. people who live to be 100 or older.

The five Blue Zones are:

1. Okinawa in Japan
2. Sardinia in Italy
3. Nicoya in Costa Rica
4. Ikaria in Greece
5. The Seventh-day Adventist community in Loma Linda, California

People in these regions share common lifestyle characteristics, including regular physical activity, strong social connections, and a plant-based diet rich in whole foods.

Their eating habits, known as the Blue Zone Diet, emphasize simplicity, moderation, and natural, unprocessed foods. This week-long sample meal plan is designed to help you incorporate these longevity-boosting principles into your own life.

Sample Weekly Blue Zone Meal Plan

Day 1:

• Breakfast: Oatmeal topped with fresh berries, walnuts, and a drizzle of honey.
• Lunch: Mixed greens salad with chickpeas, tomatoes, cucumbers, olives, and a lemon-tahini dressing.
• Dinner: Grilled eggplant and zucchini with a side of brown rice and a small portion of grilled fish (optional).
• Snack: Sliced apple with almond butter.

Day 2:

• Breakfast: Whole-grain toast with avocado, sprinkled with chia seeds and a side of fresh orange slices.
• Lunch: Lentil soup with a slice of whole-grain bread.
• Dinner: Stir-fried tofu with broccoli, bell peppers, and snap peas, served over quinoa.
• Snack: Handful of mixed nuts.

Day 3:

• Breakfast: Greek yogurt with honey, walnuts, and sliced banana.
• Lunch: Mediterranean quinoa salad with chickpeas, cherry tomatoes, feta cheese, and olive oil.
• Dinner: Baked sweet potato with black beans, corn, and a sprinkle of cilantro.
• Snack: Carrot sticks with hummus.

Day 4:

• Breakfast: Smoothie made with spinach, banana, almond milk, and a scoop of flaxseeds.
• Lunch: Whole-grain pita stuffed with falafel, lettuce, tomato, and a drizzle of tzatziki.
• Dinner: Minestrone soup with a side of crusty whole-grain bread.
• Snack: Fresh berries.

Day 5:

• Breakfast: Chia pudding made with coconut milk, topped with mango slices.
• Lunch: Grilled vegetable wrap with hummus and a side of mixed greens.
• Dinner: Spaghetti with a homemade tomato sauce, sprinkled with fresh basil and a side of steamed broccoli.
• Snack: Handful of dried apricots.

Day 6:

• Breakfast: Whole-grain cereal with almond milk, topped with sliced almonds and blueberries.
• Lunch: Chickpea and vegetable stir-fry served over brown rice.
• Dinner: Grilled portobello mushrooms with a side of roasted sweet potatoes and sautéed spinach.
• Snack: Sliced cucumber with tzatziki.

Day 7:

• Breakfast: Poached eggs on a bed of sautéed spinach and whole-grain toast.
• Lunch: Black bean and avocado salad with a lime-cilantro dressing.
• Dinner: Stuffed bell peppers with quinoa, black beans, corn, and a sprinkle of cheese (optional).
• Snack: Fresh peach.

Tips for Sticking with a Blue Zone Diet

Staying with a diet can be extremely difficult, especially if it’s a drastic change from your regular eating habits. To help you out, we have seven tips to help you stay on track for hitting 100 years old.

1. Start Small: If you’re new to plant-based eating, begin by incorporating one or two Blue Zone-inspired meals into your week, then gradually increase from there.
2. Plan Ahead: Meal planning is key to staying on track. Spend some time each week planning your meals, making a shopping list, and preparing ingredients in advance.
3. Stay Hydrated: People in Blue Zones drink plenty of water throughout the day. Herbal teas and occasional red wine (in moderation) are also common.
4. Eat Mindfully: In Blue Zones, meals are often eaten slowly and in the company of others. Try to minimize distractions and savor each bite.
5. Focus on Whole Foods: Prioritize foods in their natural state. Fresh fruits, vegetables, whole grains, legumes, nuts, and seeds should make up the majority of your diet.
6. Limit Meat and Dairy: Meat is typically eaten only a few times a month in Blue Zones, and dairy is often replaced with plant-based alternatives.
7. Cultivate Community: Sharing meals with family and friends is a common practice in Blue Zones. It not only promotes better digestion but also strengthens social bonds.

Wrap-Up:

Adopting a Blue Zone-inspired meal plan is more than just a diet—it’s a lifestyle change emphasizing the importance of whole foods, moderation, and community. By following the principles of the people in Blue Zones, you can nourish your body, mind, and soul, all while working towards a longer, healthier life.

Whether you start with a few simple changes or fully embrace the Blue Zone diet, you’re taking a significant step toward enhancing your well-being and longevity.

Interested in more anti-aging tips? Check out Anti-Aging Expert Bryan Johnson’s Daily Workout Routine.

Whether losing fat, gaining muscle mass, or even keeping the muscle you’ve already put on, achieving your fitness goals requires more than just a solid workout routine. What you put into your body, particularly protein intake, plays a pivotal role in muscle repair, recovery, and growth. This article provides a comprehensive 1400-calorie high-protein meal plan designed to support your workouts and help you achieve your fitness objectives.

Understanding Protein Needs

When you work out (specifically resistance training), you create micro-tears in your muscle fibers. Don’t worry, that’s not as bad as it sounds. In order to prevent you from staying impaired and wasting away, your body repairs these tears to be stronger and increase the size of the muscle fibers. This is where protein comes into play. Protein is the cornerstone of muscle repair and growth. Protein provides the building blocks, AKA amino acids, that your body needs to repair and build stronger muscle tissue.

So, How Much Protein Do You Need?

For active individuals, the general recommendation is to consume between 1.2 to 2.2 grams of protein per kilogram of body weight daily.¹ This is a critical detail because I’ve seen people quote this as 1.2-2.2g of protein per pound of body weight, which is a huge difference. For the proper recommendation (g/kg), someone weighing 70 kg (154 lbs) translates to 84-154 grams of protein per day versus the incorrect method (g/lb), which sits at 185-339g of protein. That’s a huge difference. And when we’re talking about calories, that’s 616 calories for 154 grams versus 1,356 calories for 339g. That’s almost the entire calorie allotment for the day!

This meal plan aims to provide sufficient protein within a 1400-calorie framework, making it ideal for those seeking to lose fat while preserving hard-earned lean muscle mass.

Related: How Much Protein Per Day To Build Muscle?

1,400 Calorie Meal Plan Overview

This 1400-calorie meal plan is structured to provide balanced meals throughout the day. It focuses on high protein intake to complement your workout routine. Each meal is carefully crafted to ensure you get the necessary macronutrients—protein, carbs, and fats—while keeping total calories in check.

1,400 Calorie Meal Plan Recipes & Nutrition Facts

Breakfast: Scrambled Eggs with Spinach, Whole Wheat Toast and Raspberries

Ingredients and Portion Sizes:

• 1 teaspoon canola oil
• 1 ½ cups baby spinach (1 1/2 ounces)
• 2 large eggs, lightly beaten
• Pinch of kosher salt
• Pinch of ground pepper
• 1 slice whole-grain bread, toasted
• ½ cup fresh raspberries

Macronutrients: 296 calories, 18g protein, 21g carbs, 16g fats

Preparation Tips:

• Heat olive oil in a pan, sauté the spinach until wilted, place on a plate
• Add beaten eggs to pan, cook until firm
• Put eggs over the top of toast
• Add spinach on top of eggs
• Serve with raspberries

Snack 1: Greek Yogurt with Berries and Almonds

Ingredients and Portion Sizes:

• 1 cup plain Greek yogurt
• ½ cup mixed berries
• 10 almonds

Macronutrients: 234 calories, 26g protein, 19g carbs, 7g fats

Lunch: Grilled Chicken Salad with Quinoa

Ingredients and Portion Sizes:

• 4 oz grilled chicken breast
• 1 cup mixed greens
• ½ cup cooked quinoa
• 1 tbsp vinaigrette dressing

Macronutrients: 353 calories, 40g protein, 25g carbs, 10g fats

Snack 2: Protein Shake with Banana

Ingredients and Portion Sizes:

• 1 scoop whey protein
• 1 small banana
• 1 cup unsweetened almond milk

Macronutrients: 247 calories, 27g protein, 28g carbs, 3g fats

Dinner: Lemon Rosemary Salmon w/ Mixed Greens Salad

Ingredients and Portion Sizes:

• 2 lemons (1 thinly sliced, 1 for juicing over the salad)
• 4 sprigs of fresh rosemary
• 2 salmon fillets, bones and skin removed (1 filet is a serving)
• Coarse salt to taste
• 1 tablespoon olive oil, or as needed
• 1 cup mixed greens salad

Macronutrients: 282 calories, 22g protein, 8g carbs, 18g fats

Preparation Tips:

• Use half of the lemon slices as a single-layer base
• Put two sprigs of rosemary on the lemons
• Put a filet over each rosemary sprig
• Season salmon with salt
• Place the remaining rosemary sprig on the salmon, then cover with the rest of the lemon slices
• Drizzle with olive oil and bake at 400ºF for 20 minutes or until fish flakes easily with a fork
• Toss mixed greens salad with lemon juice

Supplementing Your Diet

While whole foods should always be the foundation of your diet, supplements can be a convenient way to meet your protein needs, especially when you’re on the go or after a workout. That’s why we made sure to throw a shake in the meal plan above.

• Whey Protein: An excellent source of high-quality protein, ideal for post-workout recovery. Remember to check the label for macronutrients! Not all whey proteins are created equal, and some have some unwanted extra ingredients that can add a lot of carbs into the mix. Check out theBest Protein Powderson the market.
• BCAAs: Branched-chain amino acids can help reduce muscle soreness and promote muscle growth. We did the research to find theBest BCAA Supplementsavailable today.
• Multivitamin: Although the plan above should cover you pretty well, a multivitamin can help fill any gaps in your nutrition. For those who looking for good options we covered both theBest Multivitamin For Men as well as the Best Multivitamins For Women.

Remember, supplements are optional and should never replace whole-food meals.

Adjustments for Different Workout Intensities

If you’re engaging in more intense training or find that 1,400 calories aren’t enough to sustain your energy levels, consider the following adjustments:

• Increase Portion Sizes: Add an extra couple of ounces of protein or ¼ cup of grains to your meals.
• Incorporate Healthy Fats: To boost calorie intake, add a tablespoon of olive oil or a handful of nuts to your meals. To be clear, a handful doesn’t mean absolutely overflowing; use discretion.

These adjustments should be made carefully to avoid compromising the nutritional balance of your meal plan.

Hydration and Its Importance

Staying hydrated is crucial when following a high-protein diet, especially if you’re working out regularly. Water helps transport nutrients to your muscles, aids in digestion, and keeps your energy levels up. Aim to drink at least 8-10 glasses of water daily, and more if you’re sweating heavily during workouts. Another benefit of drinking a lot of water is that you’ll feel fuller for longer, which will help reduce diet-breaking snacking.

Wrap-Up

A 1,400-calorie high-protein meal plan can be a powerful tool in your fitness arsenal, helping you lose fat while preserving and even building muscle. Consistency is key—stick to the plan, listen to your body, and make adjustments as needed to support your training intensity and overall goals. Remember, your diet should work for you, not the other way around!

Check out our full collection of meal plan resources!

References

1. Carbone, John W., and Stefan M. Pasiakos. “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.” Nutrients, vol. 11, no. 5, 22 May 2019, p. 1136, www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/, https://doi.org/10.3390/nu11051136.