There are so many ways to tackle the road to better health, a better you...to a better everything. Some ways are better than others, and taking baby steps tend to be more sustainable over time than quick fixes.
What if we broke it down into incremental steps, fun to do’s everyday that you can do in a moments notice without thinking, preparing or planning? Hmmm...that sounds like a definition of a habit; whether good or bad. A habit is something we do without even thinking about it. We just do it and we may or may not even be aware.
We have a fun and achievable proposition for you. The 31 Days in July Daily “Challenge”. I will post an achievable action item each night for 31 days for you to tackle the following day. The first one comes now for today and then I will post tonight for you to do tomorrow, July 2nd... and so on.
It won’t be hard, but it will be something that will change your normal behavior pattern at least for the moment you are acting on the challenge. During and after the 31 days, you will most likely find one or more actions, that work for you and that you can stick with moving forward.
You will experience two positive results at the very least. One, you proved that you can change your habits, and two, you will find this leads you to other positive changes. Because these daily actions mostly revolve around health and fitness, I want to share information from a June 2005, Consumer Reports article that rated 9 diets. The research concluded there is not one best diet for everyone. Of the 8,000 people that lost weight and kept their weight off over time said they achieved by using their own exercise and diet regimen.
Our food and exercise preferences may be different, but we can all agree that eating more fruits and veggies is crucial, eating less processed foods is necessary, and moving our bodies is essential to good health. Are you in? Here we go!
31 Days in July, 31 Days to Prove You Can “fill in the blank”
Action Item #1 for July 1st
1. 10 pushups, 10 squats and 50 crunches before you start your day. This is if you are a beginner. Go longer if you can.
Action Item #2 for July 2nd
2. Pack a piece of fruit for a snack when you are hungry (think afternoon snack or after work drive home snack).
Action Item #3 for July 3rd
3. Replace one less healthy beverage with 1-8 oz. glass of water.
Action Item #4 for July 4th
4. Happy Independence Day! This is a day of celebration! Your Action Item today is to practice mindful eating and moderation and enjoy the day without overindulging. Add this freedom to your definition of Independence day.
Action Item #5 for July 5th
5. Eat 5 servings of bright colored fruits and vegetables today (1 small piece of fruit = 1 serving, 1/2 c raw vegetables= 1 serving).
Action Item #6 for July 6th
6. Go for a 30 minute walk if you are new to exercise. If you exercise regularly, make it a jog. If you are a "tweener", then make it a "wog", jogging and walking at the intervals that suit your fitness level.
Action Item #7 for July 7th
7. Make a veggie tray Sunday afternoon for healthy family snacking. Cut up whatever you have and place on a platter. Place hummus or ranch or whatever you may have for dipping veggies in and physically offer it to your family members. Enjoy some yourself.
Action Item #8 for July 8th
8. It's Monday and the day after a fun long weekend for many of you. Start your day by adding on to those pushups, squats and crunches from July 1st. Do 20 pushups, 20 squats and 50 crunches. Repeat if you can!
Action Item #9 for July 9th
9. Start your day with a whole foods breakfast, and not processed foods. This means foods in their original form like real eggs, 100% whole grain oatmeal (not instant), and/or fruit for example. If you are in a hurry, grab a handful of almonds and a piece of fruit.
Action Item #10 for July 10th
10. Today you will disrupt the pattern of one bad habit. Whatever it may be; create awareness in the one thing you have been contemplating changing. Just for today make it stop. It could be anything from having water instead of soda, or one less cup of coffee...to listening intently to somebody who needs you to listen when you usually don't, to not going to the pantry after dinner and instead reading a book. You get the point. Intentionally make a significant change today.
My passion and purpose is helping people reach their full potential and master their wellbeing.
Disclosure: Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.