- Goal Setting: Take the time to sit down and write out what you want to achieve. Goals can range from weight loss, water intake, minutes of activity, sleep improvement, or nutrition focuses.
I want to lose 20 pounds and have 150 minutes of movement per week.
- Positive Self Talk: Talk to yourself like you would talk to your best friend, be realistic about how long change can take, and remember comparison is the thief of joy!
I have the courage to begin, I have the strength to succeed, I can do anything I set my mind too!
- Make it SMART: Break down your goal into SMART steps. It is specific, measurable, achievable, relevant, and time-bound?
Tips: I will walk 10 minutes, 3x a day, 5x/week, I will track it on my Fitbit and will do it for four weeks.
- Drink Water: Water helps relieve fatigue, improves mood, helps with headaches, aids in digestion, encourages weight loss, flushes out toxins, and boosts your immune system.
Tips: Have a go to water bottle, drink a glass of water when you wake up and before each meal, and track your water on the app
- Eat Protein: Protein can help reduce appetite and hunger levels, increase muscle mass, is good for your bones, can reduce cravings, and boost metabolism
Tips: Eat your protein first when eating a meal, snack on cheese, add in nuts, have a protein source for each meal, and add in peanut butter
- Get in 150 minutes of movement per week
Tips: Walk when you can (especially after you eat-even for 10 minutes!), try resistance band workouts, stretch and warm-up
- Plan: schedule your workouts for the week in advance and put in your calendar
- Prep: have your protein and meals planned for the day or even the week
- Stay motivated: know what motivates you!
- Change is hard: Acknowledge that change is hard but that each choice is a new opportunity, and you CAN create the habits you want to be the version of yourself.
Contact a Health Coach today to help keep you motivated, accountable, and up-to-date!
