Small Changes we ALL can do to be happier and healthier in 2014!

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Many times the overall process of “dieting” and weight loss can be overwhelming. A before and after shot that is a year apart might be super impressive, but the thought pops in: “I can’t do that. She/he probably changed their whole lifestyle!” And the year… that’s a long time. I get that.

It doesn’t have to be so overwhelming though. Of course, if you have the drive and commitment to totally revamp your lifestyle then please do it! For most people though, we need to take baby steps. Ease our way in. Unfortunately that usually leads to disappointment as small changes often bring about little to no change in the short term and let’s face it; Americans aren’t too interested in the long term. We want to do the minimal amount of work but get the large payoff. Fit bodies that you see on various instagram feeds for “fitspo” (fitsporation = fitness and sport inspiration) feature models and athletes that dedicate HOURS a day to wellness. It is a fine goal, but I wish more of them would show more real people with real lives, families, and jobs. We need to be motivated by other things than looking hot in a sports bra. Truly, that is not what matters, and just like those victoria’s secret models, the fitness models are a very small percentage of healthy and fit humans and should not be looked at as an ideal.

Recently Howard Schatz’s photos of female Olympic athletes revealed how different and amazing we women look even at peak performance levels. Yes, they all train differently, but every one of those women are considered the best of the best. And they don’t all look like lingerie models.

In 2014, I challenge you to think about your health and fitness goals. Stay away from anything aesthetic. Instead, focus on what you want to be able to do. Run a 5k. Play with my kids without getting tired. Get through a work day without getting tired. Decrease my blood pressure. Increase my immune system. Be more productive at work. Sleep better. Have better sex. Whatever. Just try to stay away from “I want to be hot! Bikini season!!!!” I have a daughter, and I’m a high school teacher, so I feel a personal responsibility to promote fitness for health and not for looks. And to spread the word that while a few small changes in our daily lives might not make us fitspo material, your quality of life will improve.

A few small changes to our daily lives that ANYONE (yes, even you) can make are:

  • drink water as soon as you wake up
  • stand on one foot when brushing your teeth to practice balance. switch feet morning and night.
  • use coconut oil instead of butter in most recipes, even spread on toast.
  • whole grain/ whole wheat breads/pasta/rice instead of white
  • cut out or cut back on soda. (switch back to regular instead of diet if you are just cutting back. Diet = chemicals = two thumbs wayyyy down!)
  • sit up straight when at your desk or driving your car
  • take the stairs
  • park farther away
  • Unplug when you eat – no phones/email/social media. Better yet, if the weather is nice, eat outside! Listen to nature/traffic and people watch.
  • Meditate. Even 10 minutes a day helps calm the mind and focus throughout your day.
  • drink a glass of water before you eat every meal. You’ll eat less and chances are you need the water.
  • Use more herbs/seasoning and less butter/cream/cheese in your recipes.
  • breath deeply and consciously a few times a day. I like to do this at red lights.
  • walk your dog twice a day. Jog/walk in mailbox intervals. “today I am going to jog one mailbox further than yesterday and walk the rest.” Your pooch will thank you too!
  • Laugh. Every. Day.
  • Pick a full body exercise and do a set while the coffee is brewing. Push ups, burpees, planks are all good choices. Every couple of days add one or two reps to the set. You’ll be surprised how much stronger you will get with 25 pushups every morning.

This is not an exhaustive list, but you get the point. Pick just ONE or TWO and just try! See how you feel! Good? Great! Try another one. Before you know it, you might get the ball rolling to full-on wellness enthusiast. That’s how it happened to me. 🙂

Let me know what you are going to try in the comments below! Or have another idea to add to the list? Share it!

❤ Amy

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