I often talk about how the fitness industry can feel overwhelming. Especially when it’s been a long time since you’ve been in a gym routine, or if it’s your first time starting. With any goal, it is more manageable when we prepare realistic steps to start making change.
Health and wellness often are viewed as very black or white. “If I’m not nailing my macros, working out 5 times a week, only eating ‘clean’, and nailing my macros then I’m bad“. I’d challenge everyone to stop viewing health this way. It adds pressure to the point that we may swing in the other direction since we are left wondering “whats the point?” if we’re not checking every box.
Like all things in life, small steps are what create lasting change. Getting into sustainable routines with manageable habits is a better route than endless pressure to be perfect.
Here are three ways you can change your habits this week to start building your healthiest lifestyle. Incorporate these things and the bigger changes will come more naturally for you.
Move your body every day
(in a way that feels good)
This might sound like a big goal, but it doesn’t have to be. It does not need to be an hour long gym session, but even a 15 minute walk on your lunch break, or 15 minutes of stretching at the end of the day. When we view movement as a positive to add into our day, then we are more likely to stick with it. It is not a “punishment”, but a tool to fill our lives with more. Think about what makes you feel good. Love cycling but hate running? Great! Don’t run, but plan a bike ride with a friend. Start moving daily and you’ll build habits that will add longevity and wellness to your life.
Eat Breakfast Daily
This will be a life changing addition to your daily life. Again, we can’t put on the pressure that this must look perfect. Plan on having something with protein, fiber, and carbs in the morning. This can be a quick greek yogurt, banana, and granola or 2 eggs, avocado, and english muffin. Plan to have 5-10 extra minutes and you’ll start to feel more energetic and stable throughout the day.
Get 7-8 Hours of Sleep
Sleep is crucial for our physical and mental health. So many of us are up late looking at screens, wake through the night, and are up early to work. Improving our sleep hygiene will translate to more energy, a stable mood, and a more controlled appetite. Lack of sleep leads to increased hunger. Start by choosing a bed time and holding yourself accountable to it. Swap nighttime screens for a book or a bath. Have a cup of chamomile tea. Making sure your phone is away at a certain time is also helpful. If we start sleeping better we will start feeling better.
Can you commit to these three action items? Start today and see how you feel in one week! If you’re looking for more personalized guidance and more action items, then let’s have a quick call to discuss personal training. You are worth it and deserve to start treating yourself in a way that helps you acheive your goals.
