Our theme for the month of January is “Resolve to Evolve.” By now you all should have your goals brainstormed, written, and hopefully finalized into SMART goals (specific, measurable, attainable, relevant, and time-bound). But some may be struggling with the action aspect. As we all know, goals or words without action are meaningless!
Commitment will shape your destiny. You’ll either have minor pain and discomfort with discipline or you will have major pain with regret.
Clearly define your goals
Have laser-like focus
Commit to your decision
Create Healthy Habits (and in doing so, get rid of the distractions and temptations) If you can’t get rid of them, then block out some time for them and stay focused otherwise.
Reward yourself for the little wins. Check-in weekly, what worked? What didn’t? Reward yourself for the wins, and pivot/revise the others.
The one main thing you can do for yourself is to create healthy habits and invest in items to make executing those healthy habits easier.
Sleeping 8 hrs a night
Commitment! Even though the bad stuff is manifesting in front of your face we still choose to ignore it or only do the minimum. Who are you really? Who could you be? You are blind to your own strengths and weaknesses, consider getting a coach, a friend, or a spouse to work with you on some of your goals and define them. If you can’t, start with just ONE change, ONE positive thing, ONE healthy habit you will include in your daily routine.
So many Adults feel that exercise is a selfish thing. They view it as a privilege, not as a must. Common excuses are that it takes away from time with their kids or being able to do important things like work meetings. But can I ask? What good is it going to do when you can’t walk your daughter down the aisle for her wedding because you're either dead or in a wheelchair on oxygen? Or how about because your daughter isn’t walking down the aisle because she is in a wheelchair on oxygen because you didn’t set a good example for her when she was a child? Exercise is a MUST. It should be a priority, not an option. 30 minutes daily is all you need to sustain a healthy lifestyle. If you want that brownie, well it’s going to take a little more.
1. Benefits of Exercise:
Weight Control. One of the most common benefits of exercise is that it helps you control and manage your weight.
Physical Fitness. Exercise doesn't just keep you trim—it helps you stay healthy by building aerobic power. Your aerobic capacity is your body's ability to work at maximum capacity by getting oxygen from the air to your body's tissues.
Reduces blood pressure
Lowers Type 2 diabetes risk
Maintains immune functioning
Reduces body fat
Keeps bones strong
Builds muscle mass
2. Benefits of Proper Healthy Nutrition
Weight Loss. Or maintaining a healthy weight.
Strong bones and teeth.
Better mood and energy levels.
Improved memory and brain health.
Healthy diets boost "good" cholesterol (high-density lipoprotein) and decrease unhealthy triglycerides. This directly impacts the risk of heart disease, stroke, metabolic syndrome, diabetes, and high blood pressure by helping your blood flow smoothly.
70% of deaths are due to chronic diseases that can be improved with nutrition even up to 66%!
3. Benefits of Good Sleep
Sleep Keeps Your Heart Healthy.
Sleep May Help Prevent Cancer.
Sleep Reduces Stress.
Sleep Reduces Inflammation.
Sleep Makes You More Alert.
Sleep Improves Your Memory.
Sleep May Help You Lose Weight.
Napping Makes You Smarter.
8 Steps to Build Healthy Habits
Plan. Identify unhealthy patterns and triggers.
Change your surroundings. Find ways to make healthier choices easy choices.
Ask for support.
Fill your time with healthy activities.
Track your progress...leading and lagging
Imagine the future.
Health Habit Suggestions:
7 Minutes each morning…Let's call it the Slick 7. Go through these three things daily: (1) I will let go of…(2) I am grateful for…(3) I will focus on… It takes 2 minutes to write just one thing down for each. You can work your way up, but don’t do more than 10. Then meditate on them for 5 minutes emphasizing on #3 what you will focus on.
Protein Smoothie (daily)
1 gallon of water (daily)
Forest Bathing- 15 minute walk daily in the woods
1 cup of carrots (get a container or containers, schedule 1 day a week 1 hr where you will divide all this up!)
Goals- schedule a goal day weekly, they say 1 hour of goal planning can save you 10 hours of work!
Create a defined daily routine. And stick with it. Especially in the morning.
5:00 am: wake up, slick 7.
5:30 am: 15 minutes cardio
5:45 am: 15 strength (Rugged Running we have no equipment strength videos that are 15 mins or less!)
6:00 am: shower
6:30 am: breakfast
7:00 am: work (the more details you have the better, for example
a. work on project B 1 hour
b. work on kids homeschooling structure for the day 30 minutes
c. work on phone calls for business 30 minutes
9:00 am: Start homeschooling (cover geography, math, and spelling)
10:00 am: family hike
a. arts and crafts (get the kids started on a project)
b. answer work emails
11:30 am: Lunch
Noon: Run the dogs
1:00 pm :
a. Quiet time for the kiddos
b. Work time for me
and so on…
Finally! Make a checklist! You can make one for food, water, all the above…
1 gallon of water
1 protein smoothie
1 cup of carrots
1 cup of beans
15 min forest bath walk
7 min slick 7
Furthermore, consider making it easier for