So many of us want to eat better and exercise more but don’t know where to start; here is a sample day to give you some ideas on how to make small, simple better choices that add up to a healthier, happier you. Remember, there is no reason to make a huge overhaul of your routines all at once, the best way to make lasting change is to incorporate new habits one at a time.
Try to wake up at the same time every morning, sleeping in on the weekends can feel great but it leads to trouble when you have a hard time falling asleep at a decent time for your Monday morning wake up. Having a regular wake up time makes it easier to consistently fall asleep when you want to at night and will ultimately lead to having more energy through the day and less reliance on pick me ups like sugary coffee drinks and candy/sweets to get through slumps.
This sample day includes breakfast, of course, there is a reason “it’s the most important meal of the day” is a cliché. If you think you can’t stomach eating that early or don’t have the time, start small with yogurt, fresh fruit or a smoothie. Start your day with a balanced meal filled with lean protein and complex carbohydrates and you’ll find that you have the willpower and stamina to make optimal choices all day long.
If you have time to exercise after breakfast, great, but if not there are still ways to move a little more during the day. Can you walk to work? If not, how far away can you park? If you can, take the stairs instead of the elevator. People who work at a desk all day long should take frequent breaks to stretch and move their legs, not only to get a small bit of exercise but to keep your circulation moving.
Bring your own snacks and lunch to the office to avoid the vending machine and restaurant trap. This will not only help you save time and money, but will be more nutritious and delicious, too. A great benefit to brown bagging it is having the extra time that you won’t spend waiting in restaurants or the drive through line to take a refreshing walk during your lunch hour. Not only will the exercise feel great but getting natural light is vital to a feeling of well being but remembers to wear sunscreen!
For those who want to work out, plan on doing it no sooner than three hours before you want to get to bed. Exercise will make your muscles tired but also get you revved up so it’s hard to fall asleep. If you can’t work out any earlier during the day, try to fit it in before dinner or right after so that your sleep is not disrupted.
Getting food on the table for dinner after a long day can be a challenge, so look for meals that you can prep ahead of time and have ready in minutes. Salads are usually easy to throw together and with the addition of lean protein will be a filling, healthy meal. This sample day doesn’t include drastic changes but small habits that add up better health and more energy.