diy mama

lifestyle blog sharing diy, family, travel, organization & disney tips

health

by on Leave a Comment

Healthy Habits to Feeling Better

There are lots of healthy habits to feeling better. I’ve realized it takes time to build habits and that I need to be patient with myself. I’ve now been working with my health coach Michael from Thrive Culture for 6 months. The biggest thing I’ve learned is:

consistency is KEY.

From the very beginning of this program I’ve known it will be a slow process with the goal to build healthy habits one at a time leading up to a year worth of healthy habits. Some habits came easy to me, like, not drinking calories. Other habits were very difficult, like, eating slowly and getting the correct mix of protein, fruits, veggies and good carbs.

healthy habits to feeling better

Over the past 6 months I’ve paid attention to when I fall off my habits and how that affects my progress and how my body feels. For example, I had been eating clean for 2 weeks while working out consistently and felt great. One Sunday, driving home from Chicago, I saw at least 5 Dairy Queen billboards on the highway. Ice cream was calling my name and I gave in. My thought process: ‘If I’m going to break my healthy eating, I might as well have a full meal of bad choices.’ I got a burger, fries and ice cream. My body HATED me afterwards. I felt dizzy and my heart was pounding out of it’s chest. My body wasn’t used to that much sugar and carbs all at once and it told me. The entire next day I felt bloated and lethargic and I knew I didn’t want to eat that way anymore.

Everyone is different in regards to how their bodies react to food and exercise. The huge secret is finding out how YOUR body reacts and how to keep the good habits consistent in your life.

heathy habits to feeling better

My most important healthy habits to feeling better:

Meal planning and prep:

I’ve mentioned this before but the most impactful habit is to meal plan and prep food for the week over the weekend. I am most successful when I meal plan and order our groceries with ClickList on Saturday. Sunday I will pick up the groceries first thing in the morning and prep. For us, because we do not like cooking, I chop all the veggies and brown all the meat during prep. I write everything on the calendar in our kitchen and make reminders on my phone if I need to put something in the crock-pot before work. Having all these reminders and doing this prep on the weekend allows our family to enjoy a full 1.5 hours together in the evenings every single week night.

Scheduling time each day for me:

If I am able to have time to myself each week for working out, walking outside, meditating and stretching, I am a happier person. Right now, my body is happy doing an hour workout 3 times per week with outside activities on the other 4 days. If I throw in meditation even a few times per week and stretching outside of what I do for my workout, I’m golden. It’s such an easy thing to make sure I am able to do these things. On Saturday, after I meal plan and put it on my calendar, I look ahead to the week and schedule out Me TIME. Physically adding it to my calendar makes it 90% more likely to happen than if I hadn’t put it on the calendar.

Having a sleep routine:

This seems a bit extreme to some. Sleep routines are for children who need consistency to thrive. Adults also need consistency to thrive. Just like exercise and food, everyone reacts differently to sleep. For me, I require 7-8 hours of sleep to be on my game the next day. To make sure I’m able to hit the 7-8 hours regularly I have an alarm on my phone that tells me when to settle down. Plugging in my cell phone for the night, turning off the TV, turning off the computer and changing the music are requirements. I make sure to leave time to change into my PJs, wash my face and brush my teeth before I get too sleepy. I may put on my diffuser or light a candle to help me calm down if I’ve had a rough day. Think about the things that you used to do for your bedtime routine and what made you calm. It’s likely the same thing that will make you calm now.

healthy habits to feel better

After working on these habits for 6 months I’m still not perfect at achieving them every week. There are always parties and travels that stop me from being able to do these habits but the parties and travels are why I’m doing these habits. I want to be healthier and happier so I can have more parties and travels during my life.

Pin this for later…

Healthy habits to feeling better.

by on Leave a Comment

3 Ways to Keep Habits

Keeping track of new habits is difficult for most of us. Seemingly simple habits become hard if we’re not working on them gradually. I’ve been working with Michael, my Precision Nutrition coach since December on gradually building healthy habits for a more healthy life. The goal of Thrive Culture is to build on habits gradually over one year. My ultimate goal is to lose 30 lbs before having our second child. To keep on track, I receive a lesson via email every day giving me tools to help accomplish my goal through habits. I also have bi-weekly conversations with Michael to figure out what’s working well and how to better work on my habits. Here are 3 ways to keep habits.

3 ways to keep habits
3 Ways to Keep Habits:

  1. Make it visible. Keep notes around to help remember your habits. Paper irritates me to the point of anxiety so I try to keep a digital household EXCEPT when it comes to schedules and habits. I am working on a house cleaning challenge (deep cleaning, organizing and minimizing). Usually the only thing I keep on the fridge are three photos of my nieces and daughter but by keeping my House Challenge checklist front and center, it helps me keep it in the front of my mind. My weight loss chart is also prominent in my kitchen right next to my calendar. I weigh myself every friday as my goal is to lose one pound per week until my daughter’s Birthday.calendar and weight loss goal
  2. Find support. I have made it clear to my friends and family that I am working hard on my health. They understand and support my decision to skip out on certain treats and request certain foods at family gatherings. My sister is working on losing her baby weight so I am able to stay accountable on workouts and smart eating with her. Having Michael at Thrive Culture is the biggest support. I’m excited for my upcoming habits each time I speak with him.
  3. Keep it attainable. I’ve talked before about SMART goals. Habits are the same. You’ve got to make sure your habits are small, attainable steps to help you reach your goal. For example, one of my habits is to stop eating once I am 80% full. This was one of the first habits I received as a lesson at the beginning of my program, yet it is still one I struggle with. Michael has helped me realize that dinner is the meal that I struggle most with portion control. However, if I’m sure to have my afternoon snack, I’m not as hungry at dinner and am able to stop eating at 80% full.

While using these three ingredients, we still falter, and that’s ok. Just remember to give yourself grace and notice your weaknesses. In the past, writing down what I eat has not been successful. It doesn’t affect me to write all the bad foods. What does affect me is seeing that I am not lining up my food to my habits (eating until I’m 80% full, eating slowly, having smarter carbs etc.) When I notice that I’m failing at my small steps (habits) I see how that is going to stop me from reaching my goal. I notice when/why I’m failing with those habits and try again next time. It’s only a failure if you don’t learn something.

I’d love to know what tools you use to keep habits. Now that it’s March, look back at what resolutions you made for New Years. If you’ve fallen short of your goal, take a look at why and make a new plan! Remember, habits and goals take time.

mom daughter

Google+