Most everyone knows that getting regular activity and eating quality foods are efficient vehicles for reaching goals and improving lives. But lifestyle and behavior changes don't happen immediately, and "moving more/eating smarter" isn't always as simple as it sounds. Without the proper knowledge and training, it can be difficult to know if you're headed in the right direction. We provide education to our clients to help them instill healthy changes that last. 

Our experience supports the fact that everyone responds differently to lifestyle changes. Some people can transform their behavior in a short amount of time. However, more often than not, small, strategic steps prove be the best approach to a sustainable, healthy lifestyle. Here are a few basic principles to get you started.

Plan and prioritize. Treat exercise just like any other appointment. Create a placeholder in your phone or other calendar for your sessions and simply build them into your day. The same applies to food. Prepare your food the night before, and you’ll be much more likely to make healthy eating part of your routine.

Choose nutrient-dense foods. Opt for fresh, whole foods (especially fruits and vegetables) as much as possible, and avoid added sugar. Limit overly processed foods. They can contain trans fats, promote inflammation and are usually nutritionally deficient.

Work up to at least 30 to 60 minutes of exercise on most days. It’s simply one of the best things you can do for yourself each day. If you’re new to exercise, start with a level of activity that is manageable, progressively increasing over time. Remember, our bodies are designed to move. 

Always bring water with you. Your cells and organs depend on water to function. Aim to drink at least 8 to 10 cups each day. You’ll go a long way toward reaching that goal if you carry a water bottle with you, have it in your car, or visible in your work area. Staying hydrated will help you stave off hunger pangs and generally make better food choices. 

Stand and move more, sit less. A large review of studies published in 2015 in the Annals of Internal Medicine found that even after adjusting for physical activity, sitting for long periods was associated with worse health outcomes including heart disease, type 2 diabetes and cancer. Make it a point to move as much as possible. At work, get up from your chair frequently. At sporting events, stand when possible and move around during breaks. You get the idea. Every little bit counts.

Get more sleep and manage stress. You’ve heard this many times before, but getting adequate sleep is essential to maintaining proper body function and maximizing results. High stress levels can also adversely affect sleep cycles. Limit caffeine consumption, and try to set aside a few minutes each day to turn off electronic devices and be alone with your thoughts. You’ll likely be surprised at how your focus will improve.

Be mindful. Consistently take time to be fully present, aware of your surroundings and feelings in the moment, without judgment.

Contact us to learn about practical methods that will enable you to forge your path toward health and wellness.