Hi Reader,
I'm sitting here, the sun is shining but the air has a chill in it still. I'm not sure spring really knows what it is doing, we even had a freeze warning last night, crazy. The blooms are already bloomings, stuff is green and ready to pop more. Nature is definitely on the move.
Spring is a time of blooming, new beginnings, fresh starts, especially coming from those colder darker winters months. Spring offers a time of hope, life and the promise of growth in nature and in ourselves.
I've seen it in my clients and my community. People are feeling brighter, feeling more like they can accomplish things and push through adversity easier.
Since spring is a time for us to bloom and grow as well, there is no better time than now to learn habits that will help you live a healthier lifestyle. When you start now your brain is happier and ready for growth, it will be easier to implement and learn to keep those habits for a lifetime.
Here is your permission to NOT start at 100%. We get excited and for a couple of weeks we go to the gym everyday, we eliminate all food that we don't consider healthy. We grocery shop and only buy fruit and veggies to snack on.
And then..... we know what happens. That all or nothing/100% mind set can make it all feel too overwhelming, you get fatigued and ultimately you give up saying you aren't good enough, disciplined enough, motivated enough or have enough will power to keep doing it.
What if you.......
Start small, pick 3 days the next 2 weeks that you will move your body. You may be tempted to do more, but just do it 3 days. This will help you learn how to fit movement into your lifestyle instead of trying to squash it in places that it won't fit.
Add 1 cup of veggies to your day. It may be as a snack, it may be added to your dinner or lunch or heck even add some veggies into your morning omelet.
Drink 10 more ounces of water a day. That's one more glass of water than you would normally drink. Put a glass of water by your bedside and drink it first thing in the morning. Put a glass of water on the counter and sip on it throughout the day, every time you go into the kitchen.
The most important part......Celebrate that you moved your body 3 times, you added 1 cup of veggies each day and you drank your water. That celebration is very important!! It helps us keep going when we don't feel like it, it helps us remember that we did do our best and that we accomplished something.
Now for your being 1% better ideas for your
physical, nutrition and well-being aspect of your life.
Physical: Here is a 2 week program for you to start with. It has rest days and walk days incorporated. Everything that is on here can be done with body weight or if you have weights or some resistance bands at home, that will work as well.
Evergreen Lead Magnet Exercises.pdf
Nutrition: Remember that 1 cup extra per day idea from above? Here is a delicious recipe I have made and really look forward to making it again.
A few other ideas:
-Mix in grated zucchini, spinach, or riced cauliflower into your pasta sauce. It bulks it up, adds nutrients, and blends in with the texture of the sauce nicely. I promise you cannot taste the veggies in there.
-Mac & Cheese + Hidden Cauliflower: Stir in some steamed, mashed cauliflower into your mac and cheese. Blend the cauliflower so it is creamy and add it to your cheese. Again you cannot tell it is in there.
-When you make a sandwich, throw some cucumbers on it, add some extra greens(romaine, spinach or kale) instead of iceberg lettuce which is very low in nutrients.
Wellbeing: Enjoy the sunshine at least 2 times this week. If the sun is shining, get out there and walk, stand and just enjoy it. No phone, no TV, no other distraction, just be in the sunshine. Let it beam on your face for about 5-10 min or more if you can. Taking that extra time isn't going to do any harm BUT it will do good!
Have a fantastic week Reader,
Get That Goal!
Until next time friend,
Thank you for telling your friends and family about
Goal Oriented Health & Fitness so we can help them too!
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