What You CAN Do For Better Results
Basic Health Habits Everyone Tries to Skip…
Drinking enough water.
Eating enough veggies.
Eating enough protein.
Moving throughout the day.
Getting enough sleep.
Want Major Changes? Take These Small Steps
The biggest results don't come from the most dramatic actions. Frustrating, I know, because when you're motivated and ready to change your life, you want it done NOW.
The good news is you don't have to do anything drastic or expensive to improve your health. You just have to know your basics and do them consistently -- not 100% of the time, but more often than not.
When you incorporate these five simple habits into your life, you'll function better and feel better, and your overall health with get a major upgrade.
This week, try just ONE of these steps. (Pro-tip: Pick the one that sounds easiest. Nail it consistently and then add on next week.)
1. Drink More Water.
What's "enough"? It depends!
If you're thirsty, you should drink.
If your urine is dark colored, you should drink.
If you feel tired, sluggish, or have a headache and you haven't had much to drink, you should drink.
And you don't just have to drink plain water! We can get hydration from foods and other beverages, too.
2. Eat Enough Vegetables
What's "enough"? It depends!
The FDA recommends, in general, 2-4 cups per day for adults.
Vegetables are great sources of nutrients like fiber, potassium, folate, vitamin A, vitamin C, and more.
Getting a variety of veggies in different colors ensures you'll get a wide range of nutrients.
All veggies count! Frozen, canned, fresh, starchy, organic, conventional...doesn't matter!
3. Eat Enough Protein
What's "enough"? You already know...
It depends.
A general rule of thumb is 0.8-1.2g per lb of bodyweight. (The Recommended Daily Allowance or RDA is the bare minimum!)
What counts?
Meat, fish, eggs, dairy products, plus soy products, tempeh, legumes, and certain grains.
Want more guidance on protein, plus meal ideas that incorporate different types in lots of different preparations? It's all in the Meal Prep Made Easy e-book!
4. Move Throughout the Day
No, you don't have to hit the gym for an extended amount of time (or at all).
No, you don't have to hit 10,000 steps every single day. (Research shows 8,000-12,000 is the sweet spot!)
But you SHOULD move more.
Get up from the computer frequently. Stretch out. Take walks.
And yeah, hopefully also incorporate some cardio + strength training if you can.
Need help? Get in touch about setting up personal training.
5. Get Enough Sleep
I usually say there's no "magic bullet" for getting fitter and healthier fast, but a good night's sleep might qualify!
Adults need 7-9 hours of sleep per night.
Most of us are short, sometimes by a lot, which affects our recovery, immune system, heart health, hormonal health, memory, and cognitive function.
For more on the benefits of sleep AND tips for snagging more zzz's, check out this recent post.
