Blog

How To Find Your Fitness Habit


No Comments

In my part time job at Golden Door Wellness Resort I work with a different group every week. Individuals come to the Door to heal or get stronger whether literally or figuratively. It is much more than a place to exercise. This special place offers an opportunity to recenter for those that want a mental or physical reboot or begin a healing process from life struggles or tragedies.

Of the guests I am matched with as their trainer for the week – physical fitness may be at the forefront of their visit or in the background. Some of these guests I work with either are facing physical limitations or want to avoid issues that family members are dealing with. Those that are in this mental space are searching for the key to core strength, increased cardiovascular capacity or more strength. Others know they should be doing something but are not sure what. Some don’t like going to the gym but know they should be doing something. Some have tried working with a trainer, jumping on the latest fitness fad or bought some equipment that is gathering dust.

If you can resonate with any of this I encourage you to do what works for YOU. These days you are assaulted with new fitness trends, new equipment and diet trends. There are ads or articles talking about how to just target certain areas of the body to reduce fat. Separate the wheat from the chaff.

Start with what works for you. I was brainstorming with a guest while hiking and she mentioned that she liked swimming. She does it occasionally. She felt that she should be running, doing core strength and strength training too. Now she was putting layers of things that she was not to excited about on top of something she liked doing – swimming.

We talked about parsing apart those and just focusing on swimming and getting an apple watch to count her steps. That did not stress her out. Start where you are now. Find that activity that you enjoy doing. Be “boring” for a while and stick to that activity. I told her, if she did 15,000 steps a day and got swimming in twice a week and stuck to that she would start feeling better. Then she could start with other things.

If you find yourself stuck, put aside the pressures of what you think you should be doing…instead do what you can and want to do.
Better Movement Flyer Insta.website

Freeconsultclick

newsletterclick

Blog

The Scarlet Letter B


No Comments

You know that story. Here is a super duper short cliff notes version… a girl has to wear the scarlet letter A and it is not fun. It is her badge.

When we read that story we all knew we did not want to wear that label around. Not only would others make opinions about you but also you would internalize it. Our goals, aspirations, and joys rarely find their way to us in a straight line. We have struggled with different modalities. The challenges can be mental, physical, financial or a mixture that includes other ones.

What this short post is – it hones on your body. Your body is there for all of life. There are emotions tied to how we move. There are emotions tied to when we can’t move how we want to. A temporary physical setback like stubbing your toe is annoying. After that sore toe heals, it passes it can be a mere afterthought. Bigger things like chronic pain and discomfort in your knees, hips, or shoulders can affect your daily life. Especially if you can see a scar or your gait is noticeable you have a constant reminder. It can be an understatement that this is frustrating.

It can be easy to start attaching that emotion to your body parts. It is like a personal version of a check engine light that is on in your car. You know there is something wrong and there is a constant reminder every time you turn the key. As for your body every time you roll out of bed or do a certain movement you may be unconsciously “protecting” when you move.

Describing that body part is tied to emotions. Instead of your left or right shoulder, it becomes the bad right shoulder. There is an expectation and assumption that it will cause you pain or discomfort in any way that you move it. I have worked with many people that use that description when I am working with them. I have them switch to that side or move in a certain way and they will say out loud “oh this is my bad side.” Sometimes they will feel what the expected, and sometimes they will not and be surprised. Either way, I correct them and I urge you to describe it as your “other side.”

Especially when you introduce variations of a movement, practice breathing or mobility techniques you can be surprised by how you feel. You may not be using your full range of motion, but you are moving in a way that is with less discomfort or pain. Wearing that scarlet letter B can hinder you being open to the possibility that you can move in ways that are better.

I challenge you to try every day not to put that that scarlet letter B on every time you wake up and go on with your day. Find ways to move. Find ways to move differently. Be open to learning ways to move that can reduce comfort or pain even if it is a 10% difference. You just may be surprised by the outcome over time.

 

Freeconsultclick

newsletterclick

Blog

Seniors of San Diego and Exercise


No Comments

Untitled design

Vitality. What does that mean to you? It could be having the energy and ability to do what you want to do. However you define it – your body and mind are firing on as many cylinders as possible.

Exercise in all of its forms is one of the major “medicines” to keep you as strong, agile and full of energy as possible. To stay on that path it is important to practice balance training, add some strength training and find ways to move that help your range of motion and flexibility. Of course, this is not an exhaustive list but it is a great start!

Balance Training

You use balance every time you move, pick things up and even just when standing in one place. It is that program in the background that you usually don’t even think about. When you start to think about it then that means it is past time for you to challenge your balance so you can improve it.

Need some ideas on ways to practice better balance? Click here.

Strength Training

You need strength to move throughout life. Sure you are not powerlifting your way throughout life…but you need strength to be able to do things. You should not have to rock to get out of a chair. Instead, you should have the leg strength to get up with confidence. Pesky refrigerators need to be pulled open. Groceries are picked up, carried and put on a shelf.  You want and deserve that independence to not have to ask for help for menial tasks. Not only is this good for your muscles but also bone density. Especially if you are living with osteoporosis or have a risk of it…this is important! Read this Time Magazine article about strength training here.

 

Range of Motion

Being able to reach things or get down to the floor takes flexibility and mobility. Often in the fitness industry, there is a back and forth about the importance of them. Let us just keep it simple and say that you want to able to move in ways during your life as your life demands. This can include getting down to the floor and getting up again. This can also include getting into a car and being able to do mirror checks, put on your seatbelt and get in and out of the car. Going on trips? Do you want to have to ask for help when putting a light object in the overhead bin? I didn’t think so. Stretching and other ways of moving is a daily routine that we all need to be better about. Yes all of us.

Original Strength has a wonderful and refreshing take on movement. I doubt if you have moved in ways that they display. I find it is a great way for individuals to reconnect with their bodies. There are always options. Check out the short video below about a way to help work on your posture.

 

Above all, I encourage you to find ways to move! You deserve the quality of life that allows you to do what you want and like to do. If you are in San Diego I encourage you to attend a workshop where you can get a hands-on chance to learn more! Click here or below on the graphic!

Better Movement Flyer Insta.website

Freeconsultclick

newsletterclick

 

Blog

Better Movement in San Diego


No Comments

Your generation deserves to be physically able to do what you want and like to do. You deserve to be challenged so you can live life on your terms as long as possible. It is not an anomaly for baby boomers in San Diego and other generations to be strong, resilient and active while enjoying their retirement or enjoying work. There are four areas that you should be investing your time in when practicing better movement: Strength, Balance, Mobility & Cardio.

Strength

In a podcast, I heard recently Dr. Jonathon Sullivan spoke to the necessity of strength training of older adults. Nothing rings true more than this:

“The loss of muscle mass in aging adults is nothing short of a health catastrophe…”

If you are not strong enough to get out of a chair, pick things up, move yourself and other things it can drastically affect your quality of life. Sometimes individuals tell me that they don’t want to get “too muscular.” You need that muscle. It is important to continue or start training now to be stronger. It is never too late to do some form of strength training.

It can be intimidating walking into a gym. You may not know how to use the equipment. It can be a scene of loud noises, egos and so much going on. Most gyms will provide an introductory tour and show you how to use the equipment. That may not be enough. Perhaps it is better for you to work with a qualified professional to show you not only how to use the equipment but also what you can do without machines to increase your strength.

Wherever or however you choose to work in maintaining or improving your strength – using age as your excuse as to what you cannot do will not get you stronger. Often strength training can help you reduce pain, improve movement and indeed confidence. Do you need proof?

The deadlift may have a special name..but you do a version of deadlift every time you pick things up off of the floor. It is a full body movement. You don’t need to be a powerlifter to do some form of this so you can continue using your legs and posterior muscles to move. Here is the story about this woman. Click here to read it.

Balance

I use the example of a program running in the background when it comes to balance. When everything is going well we don’t really think about balance. But when our balance begins to erode it can take actual concentration to ensure that you don’t fall over. Regardless if you think your balance is good or not – challenging it and practicing better balance is important to better movement in life.

Generally, when we think about balance training it is standing on one foot and balancing. Sure that is a good way to perform balance training. You need to start where you are and if that is very difficult then practice it, and be mindful of your posture at the same time. At the same time, consider that movement is part of everyday life. When you are moving you are using your balance. Often balance is part of a complex movement.

Want to see an example of such a complex movement?

I challenge you to fight that initial reaction you may have that you cannot do this. This and most if not all exercises can be broken down into steps…then once someone is ready they can begin to link them together. I don’t downplay that this movement is challenging…there are so many more things in play here than just balance: single leg strength, coordination, core stability, body awareness…. That is everyday life activity!

The statistics for falls is staggering. Click here to check out the stats on the National Council on Aging website. Balance training is one of the pieces of the puzzle to help reduce chances of falls!

Mobility

What the heck does mobility mean?

In the words of Pete McCall in his article in ACE Fitness online magazine he describes joint mobility as something that:

“…relies upon a constantly changing axis of rotation. The muscle, fascia and elastic connective tissue surrounding a joint function to create movement and provide the stability responsible for controlling joint position while it is in motion. Optimal mobility allows a joint to experience full, unrestricted motion while controlling the constantly moving axis of rotation.”

Let’s back up a bit and make sure you understand the knowledge that he is sharing. I will put it in plain words, your optimal movement is when you can move your joints in a path and way that is natural and optimal for your body. This includes things like being able to raise both hands above your head or hip movement that allows you to comfortably walk, run or move without having to compensate how you move elsewhere.

Often I have found it useful for individuals to do some movement in different directions to help improve mobility. It does not need to be groundbreaking, but it can help you reconnect with your body. This is something that everyone, including myself, needs to do more of. If you make time to exercise in its various forms…making time for mobility work is imperative.

Take a look at some of Ruth’s movements below.

 

Cardio

I put this here because you may be expecting or looking for it. Perhaps you do cardio. Walking, treadmill work or hiking. This can be a good way to get outside. This is a great way to relieve stress and get some vitamin D. There are many benefits to cardiovascular training, check out this great article here.

My advice is this. Don’t feel as if you need to become a runner. If you are walking, hiking or running mix things up. I have heard comments on the fact that someone is walking so many minutes a day and is not really seeing any results. Obviously, there are other factors in play..but what is your walk, hike or run like? Change up your intensity, add some incline, or start timing it to see how far you can get in a certain amount of time. Volume – aka the amount of time you are walking or distance is not the holy grail.

Above all, I encourage you do get your cardio in. However, start at the top of the list! Get stronger. There are is a substantial cardiovascular benefit to strength training. Check this article out.

Wrapping it up…

This is not an exhaustive list of what you should be doing to improve your quality of life. That would be too overwhelming! 🙂 Being physically active and incorporating strength training, working on your mobility, challenging your balance will lead you on a good path to continue to be able to live life on your terms. In San Diego and elsewhere, I challenge you to invest the time in various forms of movement!

Lastly – if this all sounds interesting to you… Click here to learn about and sign up for the: Baby Boomers Better Movement Workshop here in San Diego!!

Better Movement Flyer

 

Freeconsultclick

newsletterclick

 

Blog

3 Movement Lessons You Could Take From Children


No Comments

There are lessons on movement that we can take from the generation that is still learning how to function in a world that we are so used to navigating.  Here are three lessons that we could learn from them.

  1. Explore your world on your hands and knees

Generally speaking, children crawl, scoot and move around their world on their hands and knees before they can walk. When is the last time you have been down there? Crawling itself is a great movement that is great for your entire body including your brain. Perhaps you do cat camels/cow stretch on your own or in yoga class. Take a step further and just move around. Stretch your neck, legs, and torso in ways that can get your vestibular system working on more cylinders. Vestibular what? Viola… watch and learn below.

Explore the Original Strength Youtube page for good material. Also from a trainers standpoint…if you got down to the floor, you have to get back up again! It is important that you practice getting down to the floor and back up again. This is an easy thing to do until it is not, then practice how to do it in ways that your body allows.

     2.  Do what you enjoy doing

Children have a gift of tunnel vision and are in the moment (yes for better or worse sometimes!). They enjoy little things, big things and all kinds of things. How does that pertain to you? You don’t have to follow the crowds and walk into a gym if you are not comfortable there. There are many ways that you can exercise that doesn’t involve going into a large gym. You could think on the smaller scale and look to see if there are some more boutique gyms that have a welcome environment for you to benefit from some personal training from. If any kind and size of gym is not the most welcome to you then try sports leagues like tennis or golf. Running clubs often have running groups for all levels and probably one for certain age brackets too. Think you are too old to run? Ask Ida Kneeling about that…

   3.  Do some unscripted movement

I dare you to turn some energetic music on and see a child not start reacting to it. Dancing is not the only type of movement that can be unscripted. They also run or move their bodies in various ways.  If you have space get outside and get your hands dirty in the garden. Nobody is out there telling you when you move to the next station or how many reps to do when you are doing yard work. However, there are so many functional movements in yard work. If you don’t have space or ability to cultivate some life outside then find ways to move that don’t have to do with the stereotypical aspects of exercise. Volunteer, help build houses, find ways to move that you enjoy and can reconnect with your body.

Need some more advice from someone older? 🙂

 

Freeconsultclick

newsletterclick

 

 

 

 

Blog

Start Where You Are…


1 Comment

It would be an understatement to say that Arthur Ashe, the first black male tennis player was quite an accomplished individual. There is a great quote of his that will be the underlying theme for this post…

“Start where you are, use what you have, do what you can”


Start where you are

  • Start at your current fitness level.
  • Be honest with yourself as to what you can actually do right now.
  • Wherever you physically are, accept and appreciate that.
  • If you are in a place of discomfort because of inactivity accept what you did to bring you to this moment & be empowered that you are doing something about it now.
  • If you feel as if your quality of life and fitness level is good…what are you doing to ensure that it stays that way?

Use what you have

  • Join a community! It could be… a gym, dance class, water aerobics class, or even an online group that holds each other accountable.
  • How can you alter your sleep schedule to get 7-8 hours of sleep?
  • How can you improve what you are eating or your portion sizes?
  • What equipment do you have available at home?
  • What exercise equipment can you get to use at home?
  • Are you already a member of a gym but not using it? It is time to cash in on that investment or use that money in a better way to help your quality of life.

Do what you can

  • Find a sustainable way to improve your quality of life. You can either make sacrifices or investments now…or be forced to do them later.
  • Hire a personal trainer.
  • Get a qualified nutritionist on your team so you are more educated that what you are putting in your body is good for you, specifically.
  • Do you have a gym membership that you are not using? Cancel it and use that money in a way to improve your quality of life that you actually use!
  • Obviously what you can do financially to invest in your health has to meet your budget. Recognize that investing in your health starting now can have positive benefits in the future…but not overnight.
  • Avoid the instant gratification pitfalls. Better movement takes time and consistency!
Blog

Memories Are Built On Movement


5 Comments

 

I was leading a group hike in San Marcos and having a great conversation with a woman that was talking about the amazing experiences she has had in her life. She and I were discussing how important little and big moments are in life. She was and is a vigilant person when it comes to her health and well being.

As we rounded a steep hill and came up on the ridge to see the sun burning off the morning fog I was talking about how she was able to what she enjoyed doing. She would not be able to have so many memorable moments in her life sitting in her house. She had to physically move. She had to perform simple and complex movements not only for everyday life activities but other ones that facilitate what she did for work and for enjoyment.

There are times in our life where our focus is on movement. When we are younger it is a learning process discovering our world. Then as we get a bit older and playing is a large part of our development we move in so many ways. As adults, both parts may fall off where jobs, careers or raising a family can become our priority. Injuries sharpen our attention on our bodies as to what we are unable to do or are aware of pain when moving in certain ways.

I challenge you – be more aware of how much movement is a part of your life. It should not have to take injury or pain for you to recognize this. Making this connection is a step in the direction to practice better ways of moving. Sitting back and not being proactive can lead to restrictions on what you can physically do. As you find ways to improve how you move that not only facilitates better movements…but also more memories!

 

Blog

Baby Boomers Guide to Better Movement – Vol 2


No Comments

Do Complex Movements

Everyday life activities involve complex movements. Rarely do we isolate one specific muscle when carrying out our daily lives. Not convinced? Think about getting into a car. There are many ways to get into a vehicle depending on how high it is off the ground. However, we don’t just sit down like we do into a chair. At some point, at the least – these things are in play: balance, flexibility, agility, and strength.

Thus, moving better in life involves incorporating complex movements. Walking is more than just using your legs, it also incorporates balance and agility when there are obstacles in the way. Think of these complex movements another way…often when we do move in life we move with weight or moving weight. Carrying groceries, pushing a shopping cart or picking something off the floor are all ways we move that are complex movements. So don’t overthink this idea!

With all of that in mind (pardon the pun)…your ability to perform these movements is something that is not just physical but mental also. Practicing movements is good for your brain.

Examples include:

  • Lateral lunge/step to the side to balance.
  • Squat to medicine ball push out.
  • Performing standing curls or presses with a foot stance that challenges your balance.
  • Starting at the 1/2 kneeling position and then coming up to standing.

 

Be Able To Get Down To The Floor & Back Up

The ability to bring yourself all the way to the ground and back up to standing is probably something that was an afterthought when we were kids. As we get older we may not play as much especially if we don’t have kids or even pets. When the kids are old enough that getting on the floor is not a priority you may not do it as often. For some individuals getting to the floor is not only difficult but it is scary…because they are not confident or able to get back up. This is something that I want all of my clients and you to not be afraid of doing.

That inability and/or lack of confidence is huge. That can greatly increase the chances of falls and injuries. Looping back into the previous section of complex movements…this for sure is a complex movement!

For some ideas on ways to practice this click here. However you do it, don’t worry if it is not perfect. Practice makes better. The more you practice and have that confidence the more you can keep the chances of falls low. If it is easy for you there are many ways to make a floor to standing exercise more challenging.

Do What Works For You – Consistently

It is easy to be assaulted with what works in regards to better movement to improve your quality of life. You may have friends or family that have found success with certain workout routines, diets or gadgets that keep them on track in regards to what they should be doing. End of the day those that tout their success have one thing in common – consistency.

When you just walk every once in a while or go to an exercise class when the spirit finds you then it is not a recipe for progress. It is true that sometimes you may not feel like doing that activity. It is important that you stick to a consistent schedule of movement. It does not have to be the same thing, but a consistent schedule of movement can reap many benefits. You will see that over time there may be a plateau of your progress. When those times happen do not fall into the trap of automatically choosing more volume of whatever activity you are doing.

Variation or variety can be your key to maintaining your quality of life or improving it. For example, instead of going for a leisurely walk outside or on the treadmill – increase your pace. In this instance stick to the mileage, you usually cover and ramp up that intensity to add that variation to your usual walk and make it more of a challenge.

Be Attentive To Your Hearing & Vision

What do your hearing and vision have to do with better movement? Actually much more than you may think…other than the obvious. Everything is connected! Poor vision can negatively affect your balance. Click here to read more about that. This is about your vestibular system.  Curious to know that is involved with that amazing function of our bodies? Check out this overview of the human balance system.

Your ability to hear is connected to more than just than that sense. Hearing loss can bring an increased risk of falls. Yes! Read more about it here.

Don’t Neglect Stability 

First, let’s start with a definition of stability and go from there. American Council on Exercise defines it as: “the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system.” Feel free to read more about it here.

Does that help? If not – think about this idea. Think about owning a movement. I am sure you are familiar with the basic dumbbell bench press. The person is on their back on a bench and pressing two dumbbells up and bringing them back down. For sure, there is a time and place to move those weights up quickly. On the other hand can that person “own” that movement and slow it down a bit so there is less momentum so they are forced to be in control of the entire exercise.

What kinds of exercises can improve your stability? Honestly in the right situations slowing down the movement so there is less momentum is one of the best ways to do that. Another example is the dumbbell curls. You could throw up that dumbbell and let gravity pull it back down and do as many reps as possible. Yet a test of stability that is the foundation of strength is raising that dumbbell with the control without much momentum.

Build Your Core Strength and Stability

The core is much more than a 6-pack. Your core muscles are more intertwined with your body outside of that square area below our chest. Learn more about your core muscles here.  Our posture, how we move, sit and carry out our daily life all fires off our core muscles.  A good way to keep lower back pain away is to do core strength and stability exercises. This does not mean doing crunches all day.

Sure you may know about crunches. I personally am not a fan of them as it can lead to neck pain and does not really hit multiple areas of the core musculature. I am a fan of the dead bug exercise. I could write an article about why I do…but why recreate the wheel? Check out Tony Gentilcore’s article about this and also study his videos on mistakes people often make.

Also, all core exercises should not be on the ground. The reason is that we also are using things like balance or strength when we do utilize our core muscles…so why not do that when we are challenging our bodies to improve our core strength? Check out some examples below in the video.

 

 

Blog

50+? 3 Reasons Why You Should Be Strength Training


No Comments

 

Generally, when the words strength training are said we think about Olympic athletes or those individuals in gyms with bulging muscles lifting heavy weights.  Without a doubt, they are strength training. You don’t need to be a superhero…or look like one to reap the benefits of strength training. Also, strength training is not only for the youngins. Everyone should be doing it!

1.

You Need Strength For Your Everyday Life Activities

I see it happen often. Individuals underestimate either how strong they are or how strong they can be. This happens in a gym setting where they may be disconnected to everyday life. Of course, it could be their unfamiliarity with weights. Yet your ability to lift luggage, a bag of groceries and shovel show all take strength. I promise you a gallon of milk weighs more than two pounds. Yet at the same time, a client will insist that she can pick up 2 or 5-pound weight. Do you travel? The maximum amount of weight carryon luggage is currently at 40 pounds. You may have wheels on it but at some point, you have to pick it up and put in the car or pick it up off of the ground. Standing up takes leg and core strength. Sometimes you may be holding something or someone. Do you want to always ask for help getting up or help to put your luggage in the overhead bin?

In everyday life what we move, pick up or carry often does not have the weight stamped on it. Nor are things exactly evenly weighted in everyday life. Even if you do not have a manual labor job – even an office job involves lifting boxes or other everyday feats of strength. Retirement is not best spent on the couch. If you are retired the world is your oyster. Chances are you are living your best life and every day is a weekend. Traveling and being as active as you want all encompass being strong enough to enjoy not having to answer to anybody.

You may have the fear or concern of hurting yourself while strength training. Perhaps you have hurt yourself in the past or want to learn about better form. Even if either or both are true then reach out to qualified professionals that are looking for people just like you to help get stronger.

Also, don’t forget that elephant in the room…BONE DENSITY.

days.png

2.

Strength Can Translate To Confidence In How You Move

Nobody likes feeling helpless. You don’t enjoy being injured or unable to do a task or movement that you see others do with ease. You don’t need a psychology degree to understand the emotional and mental value in moving throughout life knowing you can use your body the way you want.

Read this great article in Self.com about women and the benefits they have seen from strength training. Click here to read it. There is a substantial connection to the emotional benefits of strength training. It is great to see that lightbulb go off when women recognize that they are physically stronger than they thought they were!

If you do play sports the benefits of strength training may already resonate with you. Although there are other things in play like agility, balance, or flexibility…strength is an important component. Are you are a runner? You need to be doing strength training too! Being able to “dig” stronger and more efficiently can help you run better, faster and edge closer to your PRs.

Do you claim not to be an athlete or play sports? I am sure you already see the trick question here. You still have events every day. You do squats, lunges, deadlifts, walk, lift, twist, pull, push every day. Being able to perform all of those movements with ease, or with more ease is key to having the quality of life that you deserve.

There are exercises that mirror everyday life movements or help facilitate better movement in everyday life for a reason!

11.

3.

Strength Training Has No Age Limit

You are never too old to strength train. Like anything as we get older our priorities change. You understand that to be able to move your body is what is important. There may still be some aesthetic motivation…but trying to get a 6-pack is not as important as being able to play with your grandkids on the floor or having the ability to continue working if you so desire.

If you desire you can still do some movements that not only take strength but are fun and make you feel strong…like the tire flips below.

How can she do this? Why did I have her do this? Martha’s squat form and ablity to squat well with weight translate to flipping the tire. There is some pushing involved with her hands, but when she gets down low to drive up with her legs and hips that is 80% of the work.

The main thing to impress upon you is the necessity for you to strength train and challenge your body. It can be done through bodyweight exercises at first if that is your level of strength. Then in time adding some sort of resistance is key. It does not have to be dumbbells, resistance bands can provide an often underutilized way of increasing muscular strength. Moving with resistance or weight is important to maintain or improve your quality of life. Strength training is for you!

 

newsletterclick

Freeconsultclick

Blog

Three Things You Know You Should Be Doing But…


No Comments

There are things that we know we should be doing that help improve our quality of life and general health. They are pretty simple. They are often not the most glamorous, page-turning or exciting things. Yet any fitness trends latest drugs or instant gratification aside – not doing these can affect our health in negative ways.

Start with what you know….give yourself credit. You know these things. Be better at doing them. Forget about waiting for new years…every day is a new day!

Drink More Water

You can search for yourself all of the statistics of how much water is in the body, how much water we should drink a day and the like. You know you should be drinking more. You don’t need to watch an exclusive news report or some talk show to get this groundbreaking news. You know this.  Every day you restart your intake. This is a lifelong habit. Making excuses that your organs, skin, brain, and body pay for is not good.

water infographic insta

Get Enough Sleep

Sure, it can be a struggle to get enough sleep every night. Life happens. Stress happens. Insomnia happens. But just letting things run their course and not trying to find a sustainable way to get 7-8ish hours of sleep a night is a bad path to travel. Regardless of how healthy you eat, how rigorous of exercise you get or health craze that is working for you – that can’t replace giving your body the chance to heal, rest and regenerate. Check out the graphic below and click here to read more.

sleep_deprivation_effects_pinterest_crop
Graphic Credit: Healthline.com

 

Move Your Body

Yes you know you should. Your body was never made to sit, ride in a car all day or sit behind a desk. The days are not behind you where you can benefit from exercise in various forms. Your body was made to move. Click here to read here an article posted by American Council on Exercise about just that.

Just move. If you are not a fan of the gym then find some other space or activity to take up. Click here to read a great article posted by Tim of Original Strength about this.

newsletterclick

Freeconsultclick