The Top 10 Things You Can Do to Make Yourself Healthier Today and How a Health Coach Can Help
1. Eat breakfast EVERY DAY! Breakfast is the most important meal of the day. Make it a priority. Include a healthy protein, fiber and plenty of fruits and vegetables. A health coach can help you understand what components make up a healthy breakfast and how to plan your breakfast.
2. Weight loss is 80% nutrition, 20% exercise. Remember, you cannot outrun what you eat. Healthy weight loss should be no more than 1-2# of weight loss per week. A health coach can help you set up a plan that facilitates healthy and long lasting weight loss.
3. Keep a log of everything you eat. This keeps you in check and reveals which nutrients you may be consuming too much of or not enough of. People who log what they eat, typically eat fewer calories than those who do not. There are tons of apps and and websites that can make this process easier. A health coach can help you establish this necessary aspect to healthy eating.
4. Set yourself up for success. This can be when you are planning your week ahead or when you are going to the grocery store. On Sunday of every week, plan your meals (and then stick with them). Look at your week ahead and prepare your meal in advance for that day you know will be hectic. When you go to grocery store, never go hungry and ALWAYS take a list. If you go to a party, eat a salad before you go and don’t hang out at the food table (prepare a small plate of food and leave the area). A health coach can give you specific strategies for making you successful in these situations.
5. Drink your water! You don’t have to drown yourself in it, but you need to make it the main beverage you drink. Have it easily available and on hand throughout the day. If you are feeling tired at 2p.m., drink a tall glass of water before you reach for that cup of joe. Studies show that 2p.m. fatigue is usually due to dehydration. A health coach can give you ideas on how to make your water consumption more enjoyable and less tedious.
6. Get your body moving….you cannot skip it….but find something you enjoy doing. Being on your feet at work does not count as exercise. You must break a sweat for at least 30 minutes 3x per week. Your heart, lungs and muscles are begging you for it. Remember, the hardest part is putting those running shoes on and walking out the door. You will feel better an hour later. A health coach can help you find fun ways to exercise that fits into you lifestyle and schedule.
7. Exercise in the morning. Recent studies show that people who exercise in the morning weigh less and are healthier. Most people find it is easier to talk themselves out of exercising in the evening than in the morning hours.
8. Don’t get hung up on the number on the scale. Your weight can fluctuate by as much as 5-8 pounds during the day. You can make yourself crazy by constantly checking that number. Instead, try going by how your clothes feel. Eat right and exercise and your weight will typically find its ideal number. A health coach can be your biggest cheerleader, so that you feel empowered and successful.
9. Try to get 7-8 hours of sleep nightly. Sleep deprivation can wreak havoc on your metabolism and motivation levels. A health coach can help you find strategies that can promote better sleeping habits.
10. And remember, most importantly, make yourself a priority. No excuses that you are too busy helping everyone else. You are no good to anyone if you are not the best and healthiest person you can be. A health coach is a great tool to use to keep you focused on the importance of staying healthy and strong.
****The above statements are general recommendations. They may not apply to all individuals. Consult a physician or health coach for recommendations specific for you.
Amanda Smith
Amanda Smith - Licensed Physical Therapist, certified Pilates instructor, ACE certified Group Exercise Instructor, ACE certified Health Coach, Certified McKenzie Therapist. Ready to help you become stronger and healthier in a safe, fun and holistic manner.
