Laying the Foundation for a Healthy Life

A few months ago, I wrote a short e-book. I called it Sustainable Change and wrote out the 9 things I’ve been doing to pull myself out of the rut I had been in for years. You know the one – where it’s Groundhog Day every day and you just can’t seem to make it stop? Well, I was tired of that and consciously began shifting out of it.

I thought I’d share two of those nine steps with you today. I think they’re incredibly important and the basis for a healthy life, no matter what goal you’re working toward. They are also two things that I need to remind myself to do on a regular basis.

Cultivate an Attitude of Gratitude

You may not be where you want to be, but I’m willing to bet that there are many things in your life that you are thankful for. It’s hard to feel down with an incredibly grateful heart.

One of the most effective ways for lifting your mood is to be grateful. If you’re in a bad mood because your husband lost $50 of gas money that you really needed (I’m not bitter, really…we eventually found it), and you just can’t say thank you for him right now, then start small.

You’re grateful for air, right? And food? Like bacon, maybe? Oh yeah. What about puppies or miniature ponies. Ah, yes, be grateful for those. And babies, definitely be grateful for wonderful little babies.

Give thanks for the small stuff and then you’ll feel that little shift in your heart toward forgiveness. Now you can give thanks for your partner. And those kids. Open up the floodgates of gratefulness.

Give thanks for it all and relish in the joy that you feel as a result. Cultivating this habit will prepare you for the day when you have achieved what you are aiming for. There will be even more to be grateful for then. An open and grateful heart invites success.

Action step:

Find a small stone to carry in your pocket. Every time you stick your hand in your pocket and feel this, give thanks for something. Feeling that stone will help cement the new habit and put you in a constant state of gratefulness.

(If you find yourself frequently wearing clothing sans pockets, wear a necklace with some kind of pendant to remind you. I have used not having pockets as an excuse to ignore this before. No bueno.)

Take Care of Yourself

It’s really hard to move forward and pursue your passions if you feel sluggish and fatigued all the time. You need energy to move forward and that does not come by binging on Doritos and laying on the couch staring at the TV.

Switching to a diet of nourishing, whole foods takes some time if you’re used to eating everything from a box, but trust me, your body will thank you! You might even lose that stubborn baby weight.

What does that look like? Lots of fresh fruits and veggies. Protein from nuts, eggs or chemical-free meat that was fed a diet it was created to eat. Healthy fats like coconut oil and butter. Yes, lots of butter from grass-fed cows. And if you’re body can handle grains, eat them in moderation. Remember, portion control is extremely important.

If you feel stuffed after every meal, you’re eating too much. Switch to a smaller plate and wait ten minutes before you go for seconds to be sure you’re still hungry.

As for fitness, you don’t have to hit the gym for an hour every day. Fifteen to twenty minutes of exercise that targets the major muscle groups will greatly benefit your body. So will Ashtanga or Vinyasa yoga. And don’t forget to get outside and walk. Take your workouts outside whenever you can and be grateful for the awesome miracle that nature is.

Eating well and exercising aren’t the only things your body needs. You also need to rest. Getting plenty of sleep it key to healing your body and keeping your mind fresh. If you have little ones that wake up at night, nap when they nap.

If they don’t nap, institute a quiet time where they play quietly near you while you have a quick snooze. Taking short breaks during the day every two hours or so will also help you stay focused and prevent burnout. Yes, the dishes can wait fifteen minutes while you sit and have a cup of tea.

And while you’re at it, take some time each week by yourself. You’ll be happier and you’re family will definitely appreciate that.

Action steps:

If this is a big change for you, you will definitely need to start with some baby steps. Pick one vegetable and add it to your meals a few times this week. Try another one next week. And if there’s a food or beverage that you probably shouldn’t be consuming, try reducing it by one every few days until you’ve weaned yourself.

Get active by taking a walk every day and going to Fit Marriage and trying out one of their free how-to videos. Read what they have to say about HIITs and take a look at Leo’s fitness routine – that you can do anywhere.

If you’re not in a good sleeping pattern, decide what times would be ideal for you to go to bed and wake up. Then go to bed fifteen minutes earlier and get up fifteen minutes earlier using an alarm. Do this until you’ve reached your target. Soon you will wake up at that time naturally, even when you’ve got overnight childcare and are stoked about sleeping in.

Remember, baby steps.

Congratulations! You’re shaking things up and breaking out of the rut. Now, I want you to push yourself a little further and get out of your comfort zone.

There you have it, the first two sections of my action guide. More will come soon. But if you’re as impatient excited as I am, you can read it all right now by following this link. It’s a free gift for joining my newsletter.

Go out and take action today.

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