Health Coach Tip of the Week: 7 Habits That You Can Start Today for a Healthier You
Your ‘go-to’ newsletter for holistic self + health improvement to unleash your inner superwoman.
Friday Wellness Vibes are flowing your way.
No time to get healthy or do you think it’s too hard to start?
Read this and you might change your mind about that.
This healthy habits list is short, sweet, and to the point.
Building new healthy habits takes time.
Starting healthy habits in baby steps can help make the habits way easier to stick to long term. By gradually introducing small changes to your daily routine, you can avoid overwhelming yourself and increase your chances of success.
For example, if you want to start exercising regularly, you might start by walking for 10 minutes a day, and then gradually increase the duration and intensity of your walking over time.
Baby steps…
This approach can also help you identify and overcome any obstacles that might be standing in your way. In the end, it can make the process of adopting new habits more enjoyable and rewarding. I know this from personal experience.
7 habits for a healthier you
First: Drink more water!
At first, try to add one more cup of water per day and increase each day until you get at least 8 cups of water per day (or more).
How I do it: carry a water bottle everywhere and use a straw. I tend to drink more water with a straw.
Leafy greens and veggies for more nutrients
Add more leafy greens and a variety of vegetables to your meals. Shoot for adding to at least 2 meals per day.
How I do it: always keep greens on hand and add to eggs, soups, sandwiches and make salads. You can also throw handfuls into your rice, quinoa or pasta.
Get ready for tomorrow the night before
Create an evening routine that will make your next day easier, such as creating your to-do list, getting your clothes ready, and doing some meal prep. I will add about 15 minutes to my evening doing meal prep and it makes all the difference the next day.
How I do it: I keep a ‘pm prep’ index card on my nightstand with a short (effective) list of things I want to get done the night before, such as get clothes ready, fill in my to do list for the next day, plan my workout and get workout clothes ready, set out my work clothes, and prep my breakfast.
What’s for dinner?
Create a weekly menu. This is gold! Knowing what you are making for dinner for the week reduces stress.
How I do it: on the weekend I plan my menu for the week and get it on paper. It makes ALL the difference on a busy weeknight. Knowing what’s for dinner ahead of time saves time and stress. Additionally, I make sure weeknight dinners are easy to make. It might be quesadillas, a big salad, or quick gluten-free pasta with veggies.
I use the weekly menu below. Feel free to grab a copy and print it out. I tape mine to a cupboard door in my kitchen so it is front and center.
Learn to say NO!
You are not required to say yes to everything. If you don’t take care of yourself first, how can you be there for others and achieve optimal health?
How I do it: I have learned that when I say no, it’s important to keep it simple and to not over explain why you are saying no.
Move every day
Find some movement that you enjoy and start with 10 to 15 minutes of this movement every day. If you enjoy walking do that. Bonus tip: add the movement into your schedule on your paper or digital planner.
How I do it: I keep weights around the house, as well as a jump rope, resistance bands, and a mini-trampoline. I am super lucky to have trails right outside my door so I can hope on the trails for a walk anytime.
Create an energizing morning routine
Some ideas to get you started:
get up earlier — try 15 to 30 minutes earlier to start
stretch or do yoga
drink water first thing
journal writing
meditation
try to get some cardio in; even just 25 jumping jacks will energize you
Try one of these ideas each day and see what energizes you.
I hope that these tips help you to get started on your wellness journey.
Questions? Ask me below.
Until next time…
Cheers to a healthy you!