This last day in January is your day of lifestyle change commitment. 

Choose two-three of these January 2016 Daily Victories that you enjoyed and realized, “I can do this”!  

Your action item for today is to continue those good habits.  You will find that more good habits will follow because success breeds success.  It is how we are made. 


Health Inspires.

Are you still drinking more water than you have in the past?  Focus on drinking more water and less sugar or artificially sweetened beverages.  The general rule is about 8 , 8 oz. glasses per day  (although that recommendation used to be the hard and fast rule...now that 8-8 concept is full of caveats).    The bottom line is, water is what you are made of and that is what your body needs to function properly and healthily.

It facilitates every system in your body including every cell and every organ.    Make it convenient and available, make it cold, bring it with you, put it in a measurable bottle or glass so that you know you are drinking enough.  Make it a habit.

Health Inspires.
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It's Friday!  That means the weekend is upon you and so are all the things we think of as rewards which might include food.  Today, plan which of your meals this weekend will be your treat.  You may have Friday lunch plans out with (work) friends, Friday night plans for pizza with the kids, Saturday out with friends and Sunday brunch.  That is a lot of eating out!

How can you do all of that eating out out without ruining the benefits of all the healthy choices you made this week?  By deciding now, and choosing one or two of those meals as your treat.

 It looks like this:  salad at lunch on Friday, 1 slice of pizza Friday night with a salad, Saturday might be the night you have your favorite because you are going out  (control portions but have your favorite; share or split...), then Sunday brunch is eggs with veggies and fruit on the side and seconds are a thing of the past.  You can have it all, without having it all.

Health Inspires.

How many push - ups can you do?  Nobody is looking.  Give it a shot! 
Take it easy if you haven’t done them in a while and keep your back straight, head aligned with your neck and spine and count!  

Health Inspires.


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Now that you have awareness around your sugar consumption from the January 12th Daily Victory; no cheating with the fake stuff!  

Your action item today is to think of artificial sweeteners as, well; artificial.  We call them chemicals because it is science and chemistry that made it possible. Sugar, artificial or not, should be, at the very least, limited.  Be aware.  

Health Inspires.

Did you choose to walk with your spouse or a friend or even by yourself last night as part of yesterday's Daily Victory?  Choose it tonight, either again, or for the first time.  

Walking with a friend or your spouse gives you that social and emotional connection that we all need in the form of support, joy and happiness.  Going solo gives you quiet and energizing time and clarity.  Ahhhhh!  

Either way, it makes you feel good and promotes a positive mental mood boost.  That blood flow to the brain and through your veins does more for you than you can ever imagine. 

Health Inspires.

Plan on closing your kitchen by 7 pm tonight. 
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​Many of us tend to do our best “mindless eating” after dinner when the pantry calls our name.  Decide in that moment not to respond to that call. 

Read a book instead, clean out your sock drawer or go for a walk with your spouse (we vote for this one!).

Health Inspires. 

Today’s Daily Victory is for you to move your body for at least 30 minutes. 

Your Saturday might be packed with things to do, but no matter what you have going on, it is YOUR weekend.  Go for a vigorous walk, go to the gym, ride your bike or whatever your favorite activity might be. If 30 minutes seems daunting, can you go for at least 10 minutes?

Decide what that will be now, and simply do it!

​Health Inspires.

Today's Daily Victory is for you to enjoy the foods that you planned and prepared for today.   Focus on your portion sizes, eat slowly and pay attention to feelings of satiation.  

It takes about 20 minutes for our brains to signal if we are full or not.  Be mindful.

Health Inspires.