When it comes to having a healthy body and a healthy mind, you don’t need to do the lastest “diet,” fad workout, or go to a silent meditation retreat for a week. You do need to adopt a few fundamental behaviors and habits and do them consistently.
Below are 3 fundamental behaviors in the areas that promote a healthy body and a healthy mind for you to incorporate into your lifestyle.
Start by picking 1 from each area and then build from there. You don’t need to do everything all at once and remember that little hinges swing big doors. You might not feel like one of the habits is significant enough to make a difference. We promise you, they are.
Fundamentals of a Healthy Body & Mind
Gratitude Practice. People who have a daily gratitude practice are happier, get sick less, sleep better, exercise more consistently, and overall experience a better quality of life. Writing down your gratitude each day is a POWERFUL way to lift your mood and shift your mindset.
We even created The Transformation Journal for those who want to start a daily gratitude practice! It includes gratitude and much more! The journal is simple and easy to use. It is a daily 5-step process to elevate your mood, train your brain for success, keep you on track, and transform your life. CLICK HERE to purchase or learn more.
I started a daily gratitude practice about 7 years ago and it has been one of the most transformational things I have done. To learn more about gratitude, listen to episode 99 of The Transformation Show.
Celebrate Your WINS. We are WAY TOO hard on ourselves. We often speak to ourselves in a way that we would never dream of talking to anyone we care about. When you lay your head down on your pillow at night, I’m sure you can think of all the things you didn’t get done from the day. Or all of the ways you “fell short.”
What if before you went to bed you CELEBRATED your wins for the day?
When you celebrate all the things you are doing well, you do them more consistently and you add in more good things. Celebrating your wins gives you momentum which turns into motivation to keep making the transformations you desire.
We also have a specific spot in The Transformation Journal to celebrate what you are proud of yourself for.
You are doing amazing things each and every day and it’s important to acknowledge that!
Progress NOT Perfection. A “progress not perfection” mindset is so important that we have an entire blog post dedicated to it. CLICK HERE to read. Or if you prefer to listen, episode 98 of The Transformation Show is also all about this topic.
If you are a recovering perfectionist like myself, this one’s for you! I used to believe if I didn’t or couldn’t do something perfectly then why bother doing it at all? I created so much stress for myself thinking everything I had to do needed to be perfect for me to succeed and “be enough.” This type of mindset will hold you back from doing things you want to do. It will keep you from creating the life you desire and it will steal your joy.
When you begin to focus on progress towards a goal or area of your life, you will find yourself taking more consistent action and actually doing the behaviors you know will help you reach your goals and live as the best version of you.
Drink your water. This is one of the simplest things you can do to improve your health. Even though it’s simple, it isn’t the easiest sometimes. Aim to drink half your body weight in ounces of water per day. For easy math, if you weigh 200 lbs, then drink 100 ounces of water per day. In fact, I feel best when I drink a gallon of water per day.
In order to make sure you are drinking enough water, having a stainless steel water bottle with you is very important. CLICK HERE for my favorite one.
You don’t always have to drink plain water, you can add lemon, lime, cucumber, etc. Drinking herbal tea also counts for water intake. We like to add our Eniva supplements to our water to encourage us to drink more.
Starting your day with 12-16 ounces of warm water with lemon in it is a great way to get hydrated and alkalinize the body. Drinking warm lemon water in the morning can improve your digestion, support your liver, and even help you lose weight.
It’s important to gradually increase your water intake if it’s not something you currently drink. Start by increasing by 10-20 ounces a day for a week and then add from there until you reach the recommended amount.
Eat protein with each meal. Protein contains essential amino acids that are building blocks to creating muscle in the body and fueling our metabolism. Protein also helps to satiate you and keep you full longer supporting blood sugar balance in the body.
Choose as high of quality of protein as possible. Look for grass-fed, wild, and organic free-range.
Your protein intake will depend on if you are male or female as well as your activity level. A place to start is 1 palm-size portion of protein for females and 2 palm-size portions for males.
Eat 6-8 servings of non-starchy vegetables each day. You Grandmother and your Mom were not wrong when they told you to eat your vegetables. This is something you can do that will dramatically improve your health and support any weight loss efforts you have.
Vegetables pack a ton of phytochemicals and antioxidants that help fight disease-causing free radicals in the body. They also contain fiber and water which help to satiate you and keep you full longer.
A serving is ½ cup or 2 cups of salad greens.
Strength train 2-3 times per week. Strength training is essential to your health and longevity. As we age if we don’t continue to strength train we lose muscle mass. This decreases our quality of life, slows down our metabolism, and negatively impacts our bone health.
Muscle is the organ of longevity and strength training 2-3 times per week is what preserves our muscle mass. Listen to episode 91 of The Transformation Show about Training vs. Exercise.
Cardiovascular exercise, yoga, and walking are wonderful and they are NOT a substitute for strength training. If you want to lose weight, age well, and have a high quality of life strength training several times per week is key.
If you need guidance and a place to start, we offer in-person and online training programs. CLICK HERE to learn more.
Walk Daily. The benefits of walking and getting outside daily are vast. Walking in nature can lower cortisol, boost our mood, help us sleep better, and improve your immune function.
Walking each day can also help you to achieve and maintain a healthy weight.
While walking is not a replacement for strength training as you can see it has many benefits. In general, we sit way too much and that is not contributing to our health and well being. Aim to walk 2-5 miles per day, preferably outside if possible.
Flexibility. We not only want to be strong, we also want to be able to move well! Again as we age our flexibility and quality of movement decreases if we don’t actively engage in things like stretching and yoga.
Yoga not only helps you to improve your flexibility it has many other benefits including:
- Improving balance
- Eases back pain
- Promotes relaxation
- Helps you sleep better
- Improves your mood
- Manage stress
Aim to do a yoga class or focus solely on flexibility 1-2 times per week.
Sleep. Sleep is underrated and yet has a dramatic impact on our weight and overall health. Episode 43 of The Transformation Show is dedicated to giving you tips to improve your sleep.
Ideally, you would get 7-8 hours of sleep each night. It’s even better if you can be in bed by 10 pm as each hour of sleep you get before midnight is worth 2 hours of sleep to your adrenal glands.
If you are someone who has trouble sleeping, it’s worth the time and effort to work on creating a nighttime routine that supports sleep and getting to the root of what may be keeping you from a good night’s sleep.
Keep Learning. I truly believe if we aren’t continuing to learn and grow we aren’t reaching our full potential. Knowledge and information is a gift.
We can learn so much for reading and listening to the experience and knowledge of others. Listen to books or podcasts, set aside time to read daily. Every single successful person I know continues to learn and grow.
Manage Your Stress. This is a pretty bold statement and it’s true, stress will kill you. At the root of more than 80% of all doctor visits is stress.
We all need a stress management and self-care toolbox we can turn to on a daily and weekly basis. Stress management and self-care don’t need to take a long time or cost a lot of money.
Taking 5-10 deep breaths can calm your body and your mind and it takes roughly a minute to do. Maybe you like to take a walk, do yoga, or color to calm your body and mind. Many of the actions listed above help you to manage your stress so you are getting multiple benefits.
Listen to episode 85 of The Transformation Show to learn what you need to know about stress.
In Health & Happiness,