20 things That Will Improve Your Health For Free!

by ⋅ Leave a Comment

It’s NO-vember and another opportunity to take stock of what’s important.

Set some new goals for this month, share them with a friend, and start saying NO to people, places, tasks or habits that do not elevate and enhance your health (life)!

Here are some ideas to say YES to:

  1. Laughing with your friends: Laughter is the best medicine.
  2. Hugging your kids: Physical touch releases oxytocin, a feel-good hormone.
  3. 10,000 steps per day: Increase your daily activity level.
  4. Going outside in the morning and seeing the sunrise: Exposure to natural light helps regulate your circadian rhythm.
  5. Pushups before dinner: A quick way to strengthen your upper body. Got a counter? GO!
  6. Going to bed on time: Prioritize quality sleep.
  7. Eliminating seed oils: Reduce inflammation in your body.
  8. Going barefoot and grounding: Connect with the earth’s energy.
  9. Turning off your phone: Reduce stress and improve focus.
  10. Not eating anything with a label: Opt for whole, unprocessed foods.
  11. Getting a tan: Vitamin D from the sun supports bone health and mood.
  12. Adopting a stray dog: A furry friend can provide companionship and reduce stress.
  13. Getting off birth control: Hormonal birth control can have negative side effects.
  14. Quitting alcohol: Improve your overall health and reduce your risk of disease.
  15. Meditating daily: Reduce stress and anxiety.
  16. Drinking plenty of water: Stay hydrated and support your organs.
  17. Eating a balanced diet: Fuel your body with nutritious foods.
  18. Practicing gratitude: Focus on the positive aspects of your life.
  19. Spending time in nature: Connect with the natural world.
  20. Learning something new: Keep your mind active and engaged.

I’m grateful for the support of my friends, family, and YOU. Your encouragement fuels my journey to a healthier, happier life. Together, we can create a world of wellness. Thank you for being a part of it.

You got this!

Unlock Your Muscle Potential: Lift, Don’t Limit

by

Forget the myth that you need a gym full of equipment to sculpt a strong and defined body. The truth is, a couple of dumbbells, resistance bands, or even your own bodyweight can be your ticket to building muscle and achieving your fitness goals.

To build muscle, you need to challenge your muscles beyond their comfort zone. This is called mechanical overload. When your muscles are pushed to their limits, they adapt by growing stronger.

Imagine each muscle fiber as a tiny rubber band. The more you stretch and challenge it, the stronger and thicker it becomes. This is essentially what happens when you lift weights or engage in challenging bodyweight exercises.

I’m not just talking about lifting heavy; I’m talking about pushing your muscles to fatigue. Whether you’re using heavy weights, light weights, or just your body, the goal is to overload those muscles and trigger growth.

What did she say?

The key to muscle growth is progressive overload. This means gradually increasing the demand on your muscles over time. Here’s how:

  • Lift heavier weights: If possible, gradually increase the weight you’re lifting to challenge your muscles.
  • Increase repetitions: If heavier weights aren’t accessible, perform more reps to reach muscle fatigue.
  • Slow down the tempo: By controlling the speed of each rep, you increase time under tension, stimulating muscle growth.

Remember, consistency is key. Listen to your body, and enjoy the journey of building a stronger, healthier you.

Let’s redefine strength together. You got this!

P.S. Check out some inexpensive fitness equipment pieces you can have at home or take with you when traveling to maintain muscle!

Positivity Posse: Surround Yourself with Uplifting Vibes!

by

We all know the struggle: you’re brimming with positivity, determined to think and speak happy thoughts. But then, negativity creeps in from those around you. Maybe they don’t understand the power of positive thinking, or perhaps they’re stuck in a rut of complaining and criticizing.

Here’s the good news: you have a choice! You don’t have to get sucked into the vortex of negativity.

The Secret Weapon: Your Tribe

The key to staying positive is surrounding yourself with like-minded people – your “positivity posse.” These are the friends, family, or colleagues who lift you up, inspire you, and celebrate your journey.

Power in Numbers:

Let’s face it, one positive voice is great, but two (or more!) are unstoppable! Partner up with someone who shares your positive outlook. Together, you can gently nudge conversations back towards the light, subtly reminding others of the power of a good attitude.

Leading by Example:

Even if you can’t directly change someone, you can still influence their world. Be the beacon of positivity! Inject optimistic statements into conversations, or simply steer the topic towards something uplifting. Your genuine enthusiasm will be contagious.

Know Your Limits:

Not everyone thrives on positivity. Sometimes, people cling to negativity as a comfort zone. Let them know you care, but also give them the space to find their own path.

The Art of the Exit:

If negativity becomes overwhelming, it’s okay to excuse yourself. Removing your energy from the situation sends a subtle yet powerful message.

Honest Talk:

For those close to you, an honest conversation about negativity might be the key. Remember, awareness is the first step to change.

Positivity is a Magnet:

By surrounding yourself with those who share your positive outlook, you create a powerful force field that attracts others. Soon, you’ll find your positivity posse growing, lighting up the world one positive thought at a time!

You got this!

Unleash Your Inner Champion: How Positive Self-Talk Boosts Performance

by
Ever doubt yourself right before a big race or a challenging workout? It happens to the best of us! But here’s the good news: athletes like you can unlock a powerful tool to improve performance and self-belief – positive self-talk.

Imagine your inner voice as your personal hype man. When that voice whispers “you can’t,” you might give up on those last burpees. But flip the script with a “Yes, you’ve got this!” and watch yourself crush them!

Positive self-talk isn’t just for everyday life – it directly impacts your training. That inner dialogue before and during workouts shapes your approach and ultimately, your results.

Here’s how self-talk can be your secret weapon:

  • Boosts Energy and Effort: Starting a tough workout? Self-talk can get you pumped and put in your best effort.
  • Powers Through Fatigue: Hitting a wall mid-set? Positive affirmations like “Keep going!” or “Breathe!” can give you that extra push.
  • Conquers New Challenges: Nervous about a new workout or aiming for a personal best? Self-talk builds confidence and increases your chances of success.

The best part? Benefits are immediate! While it gets more natural with practice, you might see improvements the very first time you try it.

Ready to make self-talk work for you?

  1. Plan Ahead: Identify a situation where you want a performance boost. Is it a challenging workout or an upcoming race?
  2. Craft Your Cues: Create a list of simple words or phrases that fit your situation. Struggling with deadlifts? Write down “You got this!” or “Strong and powerful!”
  3. Swap Negativity for Positivity: Turn those self-doubts into positive affirmations. Instead of “Ugh, this is heavy,” reframe it to “I can lift this. I’ve done it before!”
  4. Practice Makes Perfect: Rehearse your cues regularly and see how they make you feel. Adjust them if needed.
  5. Stick with It: It might feel strange at first, but experiment! Try saying your cues silently or out loud. With practice, you’ll be surprised at how effective they become.

Self-talk is a powerful tool for athletes. By training your inner voice to be your cheerleader, you can silence doubt, boost confidence, and reach your full potential! Remember, your inner voice is always there – why not make it your biggest supporter?

“May the power be with(in) you”!

                 

(Ok, ok…that was corny, but you catch my drift!)

Fight Muscle Loss as You Age: Simple Steps You Can Take

by

Friends, muscle loss is a common concern as we age, impacting strength, function, and overall health. Read on to learn what you need to know and how to combat or reverse it.

What is Muscle Loss?

Muscle loss, called sarcopenia, starts as early as your 30s and accelerates with age. It increases the risk of falls, and fractures, and limits daily activities. Experts believe inactivity, poor diet, genetics, and chronic conditions play a role.

The Good News:  Muscle loss is treatable! Here’s how:

  • Exercise: Strength training and aerobic activity are crucial.
  • Protein Power: Prioritize protein intake and consider EAA supplements for better absorption. (Check out my last few posts related to this subject…you’ll see why it’s near and dear to my heart!)
  • Stress Management & Sleep: Reduce inflammation and promote tissue repair.
  • Regular Checkups: Early detection is key.

You also may want to consider an amino acid supplement after talking with your functional medicine practitioner. Here’s what I take during different periods of the year depending on that quarter’s goals. 

By taking action today, you CAN build AND maintain muscle health, stay active, and age powerfully.

 

You got this!

Consistent Powerful Change with a Keystone Habit

by

Happy New Year, friends! ✨

As the fireworks fade and the champagne flutes dry, many of us find ourselves contemplating the blank slate of a new year. We whisper aspirations about healthier habits, bolder careers, and deeper connections. But…change can be hard. We’ve fallen victim to resolutions before, derailed by the inertia of old habits and the siren song of comfort.

THIS year, let’s rewrite the narrative. Forget the lofty, all-or-nothing ambitions. Instead, let’s embrace micro-transformations, focusing on consistency over complexity. The secret weapon? A keystone habit. (see Forbes article on keystone habits for more)

Research tells us that building one keystone habit, a fundamental behavior that ripples into other areas of life, is far more effective than juggling an unwieldy list of resolutions. Think of it as planting a single acorn, nurtured each day, destined to become a mighty oak, its branches reaching towards a healthier, happier you.

So, how do we cultivate this keystone habit? Start small. Pick something achievable, something that ignites a spark of joy. Maybe it’s a 10-minute morning meditation, a brisk walk beneath the sunrise, or whipping up a nutritious breakfast instead of grabbing a sugar-laden pastry. These seemingly insignificant acts, repeated daily, become the threads woven into the tapestry of lasting change.

Simplicity is key. Don’t overcomplicate the process. Your keystone habit should be a seamless integration into your routine, not a battle of willpower. Find what resonates with you, what aligns with your natural rhythms and preferences.

Harness the power of the morning. Early hours hold a quiet magic. Our minds are fresh, our resolve unwavering. That’s why I champion the power of sunrise movement. A simple yoga flow, a jog bathed in golden light, walking barefoot in the grass, a dance session infused with your favorite music – these energize your body and spirit, setting the tone for a focused, productive day.

Consistency is the cornerstone. Every missed practice isn’t a failure, but a gentle reminder to recommit. Remember, progress, not perfection, is the true measure of success. Be kind to yourself, celebrate small wins, and trust in the momentum of daily repetition.  (See “8 Steps to Create Consistency in Workouts” post)

This year, let’s ditch the pressure and embrace the process. Let’s focus on nurturing one powerful habit, a keystone that unlocks a cascade of positive transformations. What will your keystone be?   The acorn you plant today might just become the oak that shades your tomorrow.

Wishing you a year brimming with health, happiness, and the quiet power of consistent, mindful change.

Happy New Year!

Lisa

10 Ways to Stay on Track with Your Clean Eating Goals During the Holidays

by

The holidays are a time for food, family, and fun. But for those who are trying to eat clean, it can be a challenging time to stay on track with their goals. Here are 10 tips to help you stay on track with your clean eating goals during the holidays:

  1. Practice the 80/20 rule: Eat clean 80% of the time and indulge 20% of the time.
  2. Set SMART goals for yourself: Specific, Measurable, Achievable, Relevant, and Time-bound.
  3. Consider non-food related gatherings with friends: Find other ways to socialize that don’t involve food or alcohol.
  4. Never go to a party hungry: Eat a nutritious snack before you go so you’re less likely to overindulge.
  5. Stick with your exercise program: Exercise helps to maintain your fitness level and supports your digestion.
  6. Manage your stress: Stress can lead to cravings and unhealthy eating habits.
  7. Say no to energy-sapping foods: Choose foods that provide a steady source of energy, such as lean proteins, nuts, and eggs.
  8. Find a partner or support system: Having someone to support you on your journey can make a big difference.
  9. Consider doing an alcohol-free or sugar-free challenge: This can be a great way to reset your habits.
  10. Enjoy time spent with your loved ones: The holidays are about more than just food. Focus on creating memories with the people you care about.

Embrace the holidays with a focus on clean eating and mindful indulgence to maintain your health and well-being throughout the season. Remember, an occasional treat is part of the festive experience, so savor your chosen indulgences and seamlessly transition back to clean eating at your next meal.

Wishing you & your family a season of healthy and enjoyable holidays.

Cheers!

 

 

 

 

Trying to Lose Fat & Getting Frustrated?

by

Hi friends, is this you? Often, when starting a workout and weight loss program, we want to see results quickly! But…this can often lead to extreme measures (crazy, long workouts or super low-calorie diets) that are impossible to sustain.

To lose weight, start by making small, sustainable changes to your daily routine instead of trying to do too much at once. This will help you build discipline and avoid feeling overwhelmed, which can lead to giving up.

These small, repeatable habits will lead to lasting results.

So even if they seem small or insignificant, focus on doing them consistently. Remember, what we do consistently, we get good at.

If we consistently do things that make us gain weight, we will gain weight. If we consistently do things that help us lose weight, we will lose weight.

So focus on repeatable habits that can help you build a healthy lifestyle and see the results snowball over time.

Here are some examples of small, repeatable habits that can help you lose weight:

  • Drink a glass of water first thing in the morning. Add a squeeze of lemon or a few drops of chlorophyll for an added health boost.
  • Eat a piece of fruit or a handful of nuts as a snack instead of chips or candy… or start skipping snacks.
  • Take a walk after dinner instead of watching TV.
  • Track your steps and increase them each week.
  • Schedule your workouts – or work in short micro workouts throughout the day (try my Tabata workouts!)
  • Add stretching pre & post workouts.
  • Pay attention to protein intake and make sure you are getting at least 25-30 grams with every meal.
  • Cook more meals at home instead of eating out.
  • Get 7-8 hours of sleep per night.

These are just a few examples, and there are many other small changes you can make to your daily routine to help you lose weight. The most important thing is to find habits that you can stick with over time.

Remember, it’s not about being perfect. It’s about making progress…one small step at a time.

You GOT this!

P.S.  Our body doesn’t like change. It can feel threatened and this mechanism is a part of how it protects us to survive.

What I’m trying to say is the longer you’ve had the weight — or the farther you are from your goal, the longer it will probably take for you to get there — especially if it means hitting a new level of leanness you’ve never achieved before.

So while you may look at your friend who gained 12 pounds (like you) and you want your results to happen just as fast, IF you’ve had the weight on for a year and she just gained it on vacation, it’s probably going to come off more quickly for her.

Be patient. Be consistent. Don’t give up.

~xo

What is Fitness?

by

Fitness is a term that is often used interchangeably with health, but the two are not exactly the same. Health is a state of complete physical, mental, and social well-being, while fitness is the ability to perform physical activity without undue fatigue.

The components of “fitness” include strength, cardio, flexibility, and balance. Strength is the ability of your muscles to contract and produce force. Cardio is the ability of your heart and lungs to deliver oxygen to your muscles. Flexibility is the ability of your joints to move through their full range of motion. Balance is the ability of your body to maintain its equilibrium.  All four of these components of fitness are important for overall health and well-being.

There are many different ways to improve your fitness. You can join a gym, take fitness classes, or simply start exercising on your own. There are many different types of exercise, so you can find something that you enjoy and that fits into your lifestyle. There are also a LOT of free videos and inexpensive fitness apps to help guide you along the way. (I post free workouts on Instagram each week @Hlthchic!)

If you are new to exercise, it is important to start slowly and gradually increase the intensity of your workouts over time. It is also important to listen to your body and take breaks when you need them. Remind yourself,  “Every little bit helps. Every step counts”. It really does!

Improving your fitness is a lifelong journey. There will be times when you are motivated and times when you are not. But if you stick with it, you will reap the many benefits of a healthy lifestyle.

Here are some tips for improving your fitness:

  • Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase them over time.
  • Find an activity that you enjoy. Exercise should be something that you look forward to, not something that you dread.
  • Make exercise a part of your daily routine. Schedule time for exercise each day and stick to your schedule as much as possible.
  • Find a workout buddy. Exercising with a friend can help you stay motivated and accountable.
  • Listen to your body. Take breaks when you need them and don’t push yourself too hard.
  • Be patient. It takes time to see results from exercise. Don’t get discouraged if you don’t see results immediately.

Once you find the activities you enjoy most, make appointments with yourself to help stay on track. Improving your fitness is a great way to improve your overall health and well-being. Remember, building and maintaining MUSCLE (lifting weights) is a marker related to overall longevity. Today is some day. Carpe Diem.

Won’t you join me on this journey? It is a journey that is well worth taking.

Lisa

P.S. To understand how lifting weights and muscle impacts your overall health, see these prior blog posts:

 

8 Steps to Create Consistency in Workouts

by

Have you started a workout program only to have it derailed when life gets busy or tough?  Friends, I’m here to tell you: You.Can.Do.This. YOU are strong. See, strength isn’t about being the fastest or running the farthest.  Strength is about showing up for your commitments to yourself consistently & with a positive attitude.

Big, bodacious goals are great. But…did you know there is a LOT of success achieved when reaching 80% of your goals? You see, it’s not about perfection and 100% day in, day out. It’s about the consistency of effort. Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, efforts can be thwarted and forming habits can be more challenging.

If you find yourself struggling to stay on track, check out the strategies below to help with your health and fitness goal success:

Remember your why. Whether you’re prepping for the next competition, trying to get healthy, learning a new skill, or just trying to live life fuller, remember why you are trying to workout. Find your why, write it down, and reference it often!

Something is better than nothing. Have you ever skipped the gym because you couldn’t finish your workout?  It is always better to do something than nothing at all. When you do something, you begin to develop a habit/routine that improves your health.  If you walked instead of working out intensely, it doesn’t matter. What matters is that you did something.

Find an activity you enjoy that keeps your body moving whether it is going on a walk, riding a bike, playing a game of soccer or basketball, practicing handstands (a work in progress for me), or whatever.  Just do it.

The key is not to prioritize your schedule but to schedule your priorities.  Let’s be honest, life can get busy and hectic and crazy. Make taking care of yourself a priority so you can take care of others.   When you have the most energy in the day, so do your best to work out then. Schedule it.  Pay attention when you hear yourself say, “I don’t have time” because what you are really saying is that “It’s not important enough”. Schedule your priorities.

Listen to your body. Follow your body’s cues and modify your workouts accordingly.  Instead of doing your full workout, you can modify weights or the number of sets — or even do some mobility/stretching. Not only is it ok, but it’s also smart to listen to your body and adjust.

Imagine how you will feel after your workout (or a week or month or year)! Our bodies are meant to move and a body in motion stays in motion.  Visualizing the “after” can help.

Find community and accountability. Surround yourself with others who are seeking similar actions. This is huge for me. I am SO grateful to my fitness friends for our mutual motivation & learnings shared over the years.

Create a plan with SMART goals. Write them down, post them where you can see them, and then share them with your friends and family. There are many ways to set goals and track success – experiment and find what works for you. (See my blog posts on goal setting.)

I hope these strategies help you get and stay on track with your workouts!

Remember:

  • No one is perfect
  • Everyone’s “strong” looks different, and
  • Consistency has a bigger impact than anything

Consistency is more powerful than strength and speed and it will take you further than stamina and talent in this journey.

So, you got this. YOU are strong. And yes, you can!

As always, so thankful for your time for reading.