Getting Started: Healthy Eating and Exercising

 The little voice inside your head is telling you it's time to make some changes but you're not really sure where to start. Eating healthy and exercising will be the best thing you do for you body, here's how to get started. 
1. Set a reachable goal- without a goal you don't  have anything to work towards. Whether it's running a 5k, fitting into a dress for your sister's wedding, or to look great in the next family photo shoot.   Write it down and tell everyone. This will help motivate you and hold you accountable.

2. Start small- set mini goals for yourself. Eat more fruit and veggies each day, Start moving even 15 minutes a day. Drink less soda, eat less sugar, eat more veggies, eat more lean protein.

Walking is one of easiest things to start out with because it requires no equipment. Get a buddy and head outdoors. 

3. Don't get derailed. If you have a setback, get back up and try again. Setbacks are a natural part of progression, learn from them and move on.  Technology can be a helpful tool to keep you on track. Many apps count calories and track miles for running/walking and some even give exercises to do each day. 



4. Overhaul your life. Overhaul the fridge with baggies of fresh fruit and veggies cut up. Keep snacks on hand that are GOOD for you. Air popped popcorn, almonds, greek yogurt. You need to plan ahead so you don't get so hungry you'll eat anything.  Overhaul your gear. Check your athletic shoes and if you need to, buy a new pair! If it helps, set it out your stuff the night before , pack your gym bag and go before or after work. 

Reward yourself along the way with a reusable water bottle, new workout clothes or a new gym bag this will help keep you motivated. As your body starts to adapt you will start to crave the good feeling you get from exercising and eating healthier. So get up, don't wait until tomorrow, start  NOW!

Being Thankful

What are you  thankful for this year? Recently I met a woman who required more time and energy than usual and I mentioned this to a coworker who informed me the woman had a terminal illness. As I continued to help this woman I felt more compassion for her and more thankfulness for my own life. Taking time to reflect on the things that you are grateful for may be more important than you think. You already know the importance of exercise and nutrition. But you may be missing an even more important factor in your health. Here are five ways to lessen your chance of illness during the flu season, and all year round.

Start your day out right.  By starting your morning with a positive act, such as meditating on what you are thankful for, or by creating a grateful list, you'll be sending your body messages it will use to help you stay happy and healthy all day.

Music.  On your way to work, or school, listen to music that makes you feel good. Whether it's soothing, or fun, as long as it makes you smile, you'll be much better prepared to start your busy day. 

Breaks.  Whether you spend your day working with the public, on the computer, or at home, remember to stop and take a break. Use that time for positive thinking to counteract any of the negative stress that you've experienced. Breathe, meditate,  read a book, take a walk and get some fresh air, or just think about your favorite things in life.

Laughter.   Laughter is really the best medicine. It actually reduces stress hormones and even benefits your immune system. Finding the humor in the most difficult of situations is one of the best kept secrets of a happy, and healthy, life.

A hot bath and a good night's sleep.  Relaxing in a hot bath soothes sore muscles and joints, reducing stress and tension which helps you to get a good night's sleep. Getting enough sleep has a big impact on your immune function and disease resistance. This is the time your body uses to repair itself and your immune system, strive for 7-8 hours a night.  

Be thankful for the good things in your life.