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. 

Today's Daily Victory is for you to plan and prepare today/tonight, what you will eat tomorrow.  It doesn’t need to be difficult. 

​For example: breakfast can be nonfat (and no added sugar) yogurt with 1/2 blueberries mixed in, turkey sandwich for lunch with a side salad or baby carrots or handful cherry tomatoes, afternoon snack is a handful of almonds and/or a small apple, dinner is grilled fish (or chicken), salad and 3/4 cup whole grain brown rice, quinoa, barley or farro tossed with 1 tsp. olive oil and a little salt and pepper to taste.  Planning and preparing  meals is a major component of healthy eating.  That may sound like a lot of food, and you are right!  

The good news is, this example, when prepared healthily, is under 1400 calories and it has everything you need to make it through the day.  Planning makes all the difference in your health.

Health Inspires.   

Today’s Daily Victory is for you to drink 8 oz. of water 30 minutes before each meal.  

Thirty minutes is not too close to your meal that it interferes with digestion, and close enough to help you determine just how hungry you really are.  

In addition and most importantly; water is what you are made of.  You are about 60%-70% water, depending on your lean muscle mass.  Water helps every system in your body.  It keeps fatigue and headaches at bay, and it rids your organs of toxins and facilitates every cell process in your body.  
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Health Inspires.