by Owner/Coach Rachel Hibbs
Getting healthy is front and center on most of our resolution lists this year which can feel very overwhelming at times. But being healthier doesn’t have to mean revamping your entire life. Sometimes all it takes are a few simple changes. It’s all about the little habits that you establish now that can reap huge health benefits in the long run.
Below are 3 things you can do that are simple and effective ways to improve your health this week!
- Get 8 hours of sleep
This may seem like a no brainer but it can be really difficult these days to get to bed at a decent time. You’ve worked all day and you finally get some time to yourself… There’s always another episode on Netflix to watch, or just one more chapter in your crime novel to read (guilty as charged here). But getting at least seven, preferably eight, hours of sleep will ensure a multitude of benefits. Just a few of these include a stronger immune system, enhanced muscle recovery, reduces risk of injury, increases motivation and focus, helps with stress regulation, etc.
Here are a few things you can do to get a better night’s sleep:
- Set a schedule that you can adhere to it
- Cut out caffeine and alcohol at least 3 to 4 hours before bedtime
- Avoid screen time an hour before winding down
- Turn phone on Do Not Disturb mode so that one group message doesn’t wake you up at 1 am
- Keep your room dark and cool
- Find something that relaxes you: hot bath, meditation, reading (unless you are me…)
If you saw my Facebook post this morning (and if you didn’t, add me!), then you know that if you’re not hydrated, your body can’t perform at its highest level! Every cell, tissue, and organ in your body needs water to work properly. It is also crucial to maintaining the function of every system in your body including your heart, brain, and muscles. Staying hydrated is going to improve all areas of your life. It is going to help you better accomplish those New Year’s resolutions that you just boldly and bravely committed yourself to!
Something that has helped me reach my goal of drinking the correct amount of water is to start first thing in the morning. I have started drinking a full glass of cold water before I allow myself to have any coffee. And coffee is life, y’all!!!! I look forward to it every morning… sometimes it is the only thing that will get me to stop hitting snooze and get me out of bed. Nevertheless, every morning I drink a large glass of water before I get to have even one sip of coffee!
I discovered that a glass of water in the morning does more than help me reach my water goal for the day… it helps wake me up! It helps me feel like I am cleansing my body and clearing my mind for the day ahead. Along with kick starting my metabolism, it fills me up and I am less likely to overeat in the mornings. It makes me feel like I’m starting my day with a win INSERT LINK TO OTHER BLOG POST HERE! There is nothing more motivating than knowing that I just accomplished my first goal of the day! Boom! Bring on the world!
3. Make it to the gym
Set a realistic goal for yourself and have that non negotiable mentality! It is very easy to convince yourself to skip the gym after a rough day. I can come up with just about a thousand excuses after work sometimes. Remove those invisible barriers that can prevent you from getting to the gym. For instance, I am always super hungry when I leave work so I started packing a snack in my gym bag. Most of the time I don’t even eat it, but by removing that invisible barrier I can no longer use that as an excuse not to go.
If you know you have a busy day planned then get to the gym in the morning. If the evening works best, go in the evening. Go ahead and reserve your class and once it is reserved, don’t give yourself the option of dropping it. Another way to commit is to text a friend to tell them you will be there for class that day. Or text your coach. They will help hold you accountable. You’re less likely to hit snooze or head home for the night if you know you’re leaving your friend in the lurch. This will not only help hold you accountable but will make it more fun. The gym doesn’t have to be a place of torture. It is a place to unwind, to relax, to socialize, to let off some steam!
Remind yourself how great you feel when you are done with your work out! If you came in tired and cranky, you almost always leave empowered and energized! Remember, the hardest part is just getting through the front door. We’ll take care of the rest. There is a community of like minded people just waiting to pump you up and encourage you to be the best you can be.
Try your best to execute these three simple things and start seeing those immediate benefits. Remember to reach out to us if you need some help with accountability. We are always here for you!