Healthy is a lifestyle!
Health and wellness are more than a challenge or an 8-week program, it’s a lifestyle. Making small changes to your daily routine can help you slowly shift into a lifestyle mindset.
These are my top 4 habits that you can start incorporating into your daily routine to start living a healthier and happier lifestyle.
Non-negotiables Each week you need to set your non-negotiables. These are your task/goals that you will not compromise, it’s not open to debate or modification. Write them down, put them in the calendar and share them with those closest to you! For example, currently my top weekly non-negotiable is 4 strength training sessions. I check my schedule on Sundays and see what days will best accommodate those sessions and I mark them in, everything else is scheduled around this time. I share this on the family calendar as well, so they know that this time is spoken for. Sometimes life will require a pivot but developing the habit of setting non-negotiables will help you stay on track!
Of all the areas you can focus on to live a healthier lifestyle, water intake may be the easiest place to start! Did you know that water makes up about 60% of your body weight? It has many important roles in your wellness like maintaining body temperature, protecting your organs, joint lubrication, nutrient absorption, and getting rid of waste. Because so many functions of your body require water you have to drink plenty to replenish it!
The amount of water needed by everyone will vary based on many factors such as climate, menstruation, and physical output, just to name a few. While there is no “one size fits all” magic number that you need, there are some minimum guidelines that have been set for general health. The US Department of Health and Human Services recommends drinking 104-128 fl oz for men and 72-96 fl oz. per day for women. These amounts should serve as a baseline goal that you can adjust as necessary bases on your daily activity and climate.
Start and end your day with H20 and help your body operate and regulate. I carry my 40oz cup with me EVERYWHERE and typically drink 4-5 a day! I do live in a warm climate and sweat quite a bit, so this amount helps me stay hydrated and feel good.
Finding daily movement is more than your scheduled workout. We live in a very sedentary world, working at desks, staring at computers and phones, driving everywhere, watching tv… Life, in general, has been designed for convenience, which has led to less movement. A simple hack towards a healthier lifestyle is to make finding movement a habit! Here are some simple ways to add movement to your day:
Set a daily step goal of 7,000-10,000 steps a day
Always opt for the back of the parking lot vs that first spot
Always take the stairs
Set a timer on your phone to remind you to get up and take a lap around the office or building
Getting ready for a long meeting? Do 3-5 minutes of stretches before it begins.
There are lots of opportunities for movement throughout the day, you just need to be aware and willing to always take the long way!
Nutrition is a BIG part of living a healthy lifestyle. Nutrition can be complicated but the simplest way to start incorporating it into your healthy lifestyle is to focus on your protein intake. Consuming an adequate amount of protein will help you preserve muscle loss and increase fat metabolism.
Protein takes longer to digest than carbs and will keep you satisfied, and feeling full longer. Protein also helps reduce the levels of the hunger hormone ghrelin while also boosting appetite-reducing hormones. Ideally, you want to get 25-30% of your daily calories from protein. Just like with adequate hydration this number will change based on lifestyle and bio-individuality but 25-20% is a good baseline to start with!
Good sources of protein to include in your nutritional choices are meats, fish, eggs, and legumes. I also recommend supplementing with a high-quality protein supplement that is low in carbohydrates and sugar in between your meals to help you meet your protein goals.
If you change nothing, nothing will change. Are you ready to commit to these small changes in your routine to help you live a healthier and happier life?
If you are looking for guidance and help in your journey you can join our Goddess Foundations program. This program is designed to help you make healthy a lifestyle versus a temporary change! You can find more information here: Goddess Foundations.