Choosing to make healthy lifestyle changes can often be challenging.
I often hear clients say they are overwhelmed and do not know where to start, or are running out of new ideas. With some suggestions, this year can be your healthiest year yet – kick starting a lifetime of health and wellness!
Recommendations:
1. Write Goals. Writing down your goals on paper increases the likelihood of follow-through. Each week, write down your overall goal, along with a short-term goal for the week that will help get you closer to accomplishing your long-term goal. Remember to be specific – even with your short-term goals. This may include what you will do for exercise and when, what meals and snacks you will be eating, or what time you will go to sleep. Put this in a visible place to help keep you aware as the week progresses. Setting reminders on your phone can be a helpful tool to keep you accountable.
2. Plan. Pick one day each week to plan your upcoming week. Schedule workouts as if they were appointments. Make a grocery list and purchase groceries so you are stocked with healthy foods for the week. If you are especially busy during the week, extra preparation can help set you up for success. Cut up any fruits or vegetables and package into single servings for easy, on-the-go snacks. Depending on your schedule, this can become a nightly routine to prepare for the next day, or a weekly routine to prepare for the busy week ahead.
3. Clean Eating. Choose food in its most natural form. Be sure to incorporate lots of fruits, vegetables, lean proteins, whole grains, and healthy fats. Buying seasonal produce is a great way to incorporate variety and get the best nutrient value and flavor. Frozen produce is also a great option to keep on hand. When purchasing pre-packaged items, select those with as few ingredients as possible.
4. Eat Regularly and Often. Be sure to fuel your body on a frequent basis. Having regularly scheduled meals and snacks helps maintain energy levels and keeps your metabolism working throughout the day. It also helps prevent evening binges, often a result of being too restrictive throughout the day. Aim to eat every 3-4 hours, although portion size will vary based on individual needs.
5. Hydrate, Hydrate, Hydrate! All day, every day, remember to stay hydrated. Keep a water bottle with you throughout the day and make sure to refill when it is empty. Add unsweetened teas or add slices of lemon, cucumber, or mint to your water for variety.
6. Try New Things. Although it is easy to stick to what you know, trying new things can add just enough excitement to keep you motivated. Whether it is a recipe, workout class, activity, or hobby, try incorporating new things on a weekly or bi-weekly basis. This may include investing in a crockpot to make weeknight dinners more convenient or trying an overnight oats recipe to ensure you never miss out on a nutritious breakfast.
Increase your Performance in Sports and Life, download a copy of my free ebook, “5 Steps to Nourish your Body”.
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