Being healthy and making healthy choices can help in so many ways beyond your physical appearance.
If you are not paying attention to your eating habits and daily exercise you will have to deal with missed time from work due to frequent illness such as colds and flus, lack of energy or concentration, pain from joints and muscles like lower back pain, knee pain, neck pain, etc. and other more severe health concerns including high blood pressure, diabetes and heart disease. Any of these issues can become major concerns.
In order to be successful, you need energy to complete your tasks and still keep up with the demands of life, systems to get all the tasks done over and over, goals to have something to strive for and desire to make it work.
Set a goal. What do you want to achieve?
Create a plan. How are you going to start?
Take action. What actions are you going to do each day?
Keep this as simple as possible. It needs to be something you can do daily.
Tips to Take Action
1. Find a Quote – Believe it’s possible and find a mantra that speaks to you. Don’t assume you have to be “perfect” or “special” in order to be fit and healthy. Repeat this mantra: “I can do anything I put my mind too.”
2. Get Clear – Be clear on your WHY, write it down and keep it front and center as a daily reminder.
3. Meals are for Eating – When you are eating, be present and use the time to take a break. Enjoy your food and pay attention to your hunger cues. Mindlessly eating can have you consuming way too many calories. Relax and try to get your meals to last 20 minutes.
4. Mind Body Scan – Get in the habit of doing a Mind Body scan. Scan your body from head to toe.
Ask yourself how you feel when:
- You wake up in the morning.
- You eat certain foods.
- It’s 2 pm, are you tired?
- There is a tightness in your neck.
- It’s the end of the day.
Paying attention to your body will help you be aware of the cues your body is trying to tell you so you can act accordingly.
5. Focus on Today – Put your energy into what you can do today and forget about the woulda’, coulda’, shoulda’s. You can’t change the past but you can do something about the future. If you aren’t perfect one day, think about why it didn’t work out and create a new plan based on the information you have now. Make your tasks specific; eg. I will do 20 mins of exercise today. To do that, I will get up 20 minutes earlier to make time for exercise before my regular day starts.
6. Get Your Nutrients – Take a good multivitamin and omega-3 supplement daily. Give your body the nutrients it needs to run smoothly and it will. Be mindful of WHAT you feed yourself. Sugar and caffeine have no nutrients and will cause the energy rollercoaster of the sugar or caffeine high followed by the crash causing you to seek another energy boost. Eat breakfast to start your day and have some snacks on hand like greek yogurt and fruit, mixed nuts and raisins, or apples and peanut butter. When we fuel our bodies, we will have more energy and feel more energetic to get through the day.
7. Drink Lots of Water – Even a 10% decrease in hydration can affect how your body performs. Get a water bottle and put some elastic bands on it to help you keep track of how many times you refill your bottle moving an elastic after each refill. Size of the bottle will determine how many elastic bands that you put on your bottle but start with three. A general rule of thumb is drinking half of your weight in ounces of water.
8. Make Sure to Get your Z’s – I get that you are busy and you’re trying to get as much work done in a short period of time and if you’ve got kids, you may be working at night after they’ve gone to bed to get things done. But, if you are tired, you won’t be able to think and function clearly and tasks can take longer than if you were rested and refreshed saving you time in the long run. Making sure you get enough sleep will improve your stress levels, hunger cues, concentration and energy throughout the day. Studies show that if you go to bed before midnight and get 8 hours of sleep you will wake more rested than if you go to sleep after midnight and sleep the same amount.
9. Schedule Your Day – If it’s important to you, make it a priority and put it in your calendar. You will make time for the things that are important to you. If are not making time then go back to #2 and get clear about why you wanted to make your health a priority.
10. Think Things Through – If you’re walking into a situation where you’re not sure how it’s going to pan out, think about it and practice scenarios in your mind of how you can handle situations as they arise so you can keep yourself on track.
Focus on the above things and each day try to be just a little bit better. You can’t control the OUTCOME like whether or not you will be successful or be healthy but you CAN control the things you DO. Healthy and successful people have routines and make themselves a priority.