6 Things to Change Today for a Healthier Tomorrow Live a Healthy and Fulfilling Lifestyle in 2017 by Coach Kayla Lee
“It’s never too late to redefine self-control, to change long ingrained habits, and to do the work you are capable of.” ~ Seth Godin. Just under two years ago. I was overweight, unhappy and unwilling to put forth the effort to change. I jumped from one quick fix to the next trying to lose the weight, thinking that with weight loss I would find happiness. Turns out, that’s actually not how it works. Even though the number on the scale was smaller, I certainly didn’t feel healthy.. In fact, I felt more tired and weak. My muscles and joints ached. My mood was something out of a horror film. AND to spare you the details, my digestion was pretty inconsistent. My negativity and battle with body image was spilling into my relationships and put a lot of tension on my marriage. I knew I needed to make a change, but made every excuse to not have to put in the work. Until one day, I had enough. I was introduced to the 21 Day Fix Program, created by Autumn Calabrese and produced by Beachbody. It was exactly what I needed to get off the couch, check out of my personal pity party, and get to work. With daily 30 minute workouts, and an idiot-proof “how-to” guide to nutrition and meal planning, I began my health journey.. These are 6 of the changes I made to my daily routine, to have the healthiest year of my life in 2016.
1. Start Your Morning Off Right. “Win your morning and you will win your day!” Are you a “snoozer?” I used to push that dang button over and over until the very last minute. I would run around our home stressed to the max, give the hubby a quick kiss, and run out the door with just
1
enough time to roll into work with the tires squealing. The rest of my day would follow suit. I would find myself feeling stressed and overwhelmed for no reason, my muscles tense, and my energy low. By the time I got home from my shift, I would be exhausted and grumpy. Can anyone relate? When I started incorporating the “SAVERS” acronym, I found my days were much more productive and I was no longer the Wicked Witch of the West when I finally got home.
2. Be Active Throughout Your Day. Those of you working on your feet all day, this one comes easy for you. Where are my healthcare peeps at? Heyo! Those of you that are not so lucky to come home with swollen and overworked feet, this may be a bit of a challenge for you, but what doesn’t kill you makes you stronger.. It literally makes you stronger. (HA!) I know, I know.. I have heard it a million times, “but Kayla, I have a desk job.” Well my friend, here are 2
some very simple ways to incorporate some activity into your work day: 1. Park farther away from the door. 2. Take the stairs. 3. Designate some time between tasks to stretch or walk around the office. 4. Opt for a standing desk, or a yoga ball instead of an office chair. 5. Instead of hitting the drive-thru window on your lunch break, park your car and walk into the restaurant. 6. Check to see if your company participates in any health and physical activity incentives. (I actually was given a $40 gift card just for reaching over 10,000 steps a day.. Hello free money!) Believe it or not, those small changes really do add up over time! Bonus tip: Purchase a device that counts your steps. I have had my Fitbit for almost a year now and having something that actually gives me the facts has helped me to be more aware of my activity level. I love mine so much that I just got my husband one for Christmas!
3. Stop “Dieting” and Instead Change Your Eating Habits According to Webster’s dictionary, dieting is defined as, “restricting oneself to small amounts or special kinds of foods, in order to lose weight.” My question to you, is what happens when you lose the weight? In my experience, I would go back to eating that entire pizza, triple stack cheeseburger, and tub of mint chocolate chip ice cream. When I had moments of weakness and ate something that wasn’t “diet approved,” I would feel discouraged, weak, and oftentimes pure disgust with myself. Changing your eating habits does not mean restricting yourself from the foods you enjoy; it simply means incorporating more nutrient-dense foods and practicing portion control. I began drinking Shakeology every day, which is loaded with 70 different dense superfood nutrients. It boosts my immune system, aids in digestion, and helps me fight off those pesky sugar cravings. Pairing that with a consistent and balanced diet that includes healthy carbohydrates and fats, proteins, fruits, and veggies , is what has truly helped me MAINTAIN my over 40 lbs weight loss.. And best of all - I have ZERO guilt when I enjoy that pizza, mexican food, and ice cream.
3
4. Exercise. We all know that exercise is good for our overall physical health, but did you know that just 20 minutes of exercise can boost your mood for 12 hours? Crazy, right? There have been numerous studies on the relationship between exercise and happiness. It has also been found to reduce daily stress, manage anxiety and depression, and give you a serious confidence boost! I personally use at-home fitness programs. For me, it is so much more convenient than going to the gym. No waiting around for equipment, or planning around business hours- I get my workout in when it works with my schedule. Having the ability to workout at home has also made it possible for me to work at my own pace, and pay attention to my form. As fun as those group classes are, I sometimes found myself feeling discouraged when I couldn’t keep up and a few times I experienced some unnecessary minor injuries due to incorrect form. Working out at home as also helped us out financially. Our gym membership was costing us about $1600 a year.. Now, we can access Beachbody On Demand for a $99 annual membership, or purchase our favorite programs at a reasonable cost.
5. Find a “Work For It Buddy” These are CRITICAL you guys. It has been proven time and time again that accountability and support are KEY to achieving your goals. You will have setbacks, moments of weakness, and times when you just want to give up. You NEED a “work for it buddy,” whether it is in person or online- someone to hold you accountable and to motivate you. I actually have monthly “Fitness Challenge Groups” for my customers for this very reason.
6. Clean Up Your Newsfeed Oh my lanta, the negativity these days! I have found it beneficial to “clean up” my newsfeed.. Literally and figuratively.. It is perfectly okay, and much recommended, to “Unfollow” that person who is a constant source of negativity in your life, and instead 4
invest your time in those positive relationships. At the end of the day, we have the ability to choose where and with whom we invest our time. We all have the same 24 hours .. How will you choose to spend yours?
In Love and Light, Kayla Lee Health & Wellness Coach
For more health and wellness tips, be sure to follow my page at www.facebook.com/thislovelifelk For more information on the 21 Day Fix Program, Shakeology, and more, Email: fit4fun.coachkle@gmail.com
5