Over the past couple of weeks, I have been noticing a pattern between a lot of people I know. That pattern is that most people fall short of living a healthy lifestyle just by the small changes that they do in their life every day. Things like, choosing to take the stairs, instead of the elevator, just to go one floor up. Reaching for juice you bought at the supermarket thinking it’s from fruits so it must be good. Cutting out soda because it’s terrible for you and your teeth. Knowing how much sleep you need to function and start prioritizing getting that much every night unless - you have work projects which if you work in corporate America you are no stranger to burning the midnight oil.
Here are a few things you can start doing now that will
Make a big change.
- Increase Water Intake:
- Drink more water throughout the day. Staying hydrated is essential for various bodily functions, including digestion, metabolism, and overall well-being. Replace sugary drinks with water to cut down on unnecessary calories. Create water challenge at work, everyone gets the same bottle and compete on who can drink the most at the end of the challenge let their be a prize. Like everyone throws in $5 and at the end of the week winner takes all. Thank us later.
- Prioritize Sleep:
- Aim for 7-9 hours of quality sleep each night. Quality sleep is crucial for physical and mental health. Establish a consistent sleep schedule, create a relaxing bedtime routine, and limit screen time before bedtime to improve sleep quality. For some of us getting 7 hours asleep is sometimes not attainable we can get 5 or 6, if you are one of those persons. Making sure you go to bed the same time everyday even though you aren’t getting 7 to 9 hours will be better than sporadically going to bed at different hours every night.
- Include More Whole Foods:
- Incorporate a variety of whole, nutrient-dense foods into your diet. Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients and can help regulate energy levels.
- Get some ankle weights & walk around:
- This one is our favorite, resistance training for cheaters. Resistance training is a form of exercise intended to increase muscular strength. There are so many benefits to resistance training: boost metabolism and reduces body fat, increasesy and improves balance, It improves mental health. Resistance training builds muscle, strength and endurance,while reducing the risk of sport injuries, and just generally increases your self esteem. Get some one pound to two pound ankle weights put them on your ankles and wear them around your house or at work, instead of sending an email why don’t you walk to Mark’s desk and explain to him why the email he sent doesn’t make sense.
- Move More Throughout the Day:
- Continuing on our last point, find ways to incorporate physical activity into your daily routine without going to the gym. Take short walks, use the stairs, or stand up and stretch regularly. These small movements can add up and contribute to better overall fitness.
- Limit Processed Foods and Added Sugars:
- Reduce your intake of processed foods and foods high in added sugars. These can contribute to weight gain and various health issues. Opt for whole, unprocessed foods whenever possible.
- Manage Stress:
- Our Villain Handbook is a great workbook to help you focus on the good things in your life. More and more Millennials and Gen Z are turning to self help workbooks and there is a huge reason. In today’s tech focused world, sitting down for 15 minutes to write or read can really help us take our minds away from being constantly bombarded with information.
Remember, the key is to make changes gradually and focus on building habits that you can sustain in the long term. Small, consistent efforts can lead to significant improvements in your overall health and well-being.
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