25 small Steps to Take That Will Lead to BIG changes in your Health
As a former NFL athlete, strength coach and health advocate, i've tested out just about every form of health, fitness and wellness out there. Not all of them lead to success by an stretch of the imagination. But it was this diversity in my learning that allowed me to formulate my personal wellness success code. The following 25 steps are only small changes, but as you begin to implement them one at a time, the effects begin to compound, leaving you with an amazing healthy body and mind.
1. Know your "Why"
If you don't know why you are pursuing good health, you won't succeed. Very few people find success and longevity on accident. Have you ever been on a diet that someone else forced you on? Did it suck? Of course! That's because someone else's passion was driving the diet. You've got to find your passion, purpose and your own "Why". It's the only thing that will keep you on track when tough times hit.
2. Set an example for your children
It's a scary thought, but those little ones are watching everything you do. They put on clothes like you, have fun like you do and they'll eat, pray, exercise, meditate like you do! If you don't, then they won't. Invest in their good health and give them every opportunity to live their best life.
3. Read (at least) a book a month on your health/ fitness/ soul
So many people work IN their life, but not ON their life. If you want success, you'll have to go at this with more than just your High School health class and a few studies you saw on the internet in your head. Start the process of understanding yourself. Knowledge is terribly underrated nowadays. Don't just take one person's perspective on health, take in many. This will help you understand the "What" and the "How" of wellness.
4. Get the junk out of your house
If junk is there, you'll probably eat it. Get ride of the loaf of wonder bread and the sugar cookies from last weeks party now. And don't use the excuse of, "i'll just eat what's here then i'll start". There will always be another party, gathering or spouse binge that will bring more junk into the home. Get rid of it fast!
5. Realize eating healthy when company is around is not rude
If you think you have to eat poorly because there are guests in your home or with you in a restaurant, you're enabling yourself. That's what we call mental gymnastics: jumping through hoops to appease your inner desire to eat some bad food. Your friends will not mind if you have a salad or some wild caught Salmon at lunch instead of pizza or a burger.
6. Build a morning routine
Creating a morning routine was the single greatness game changer in my life thus far. It allows me to enter the day refreshed and excited for what's ahead, rather than flustered and stressed as I take on the day. I have a 45 minute lecture on hacking your morning routine here.
7. Supplements are not the enemy
Granted, there are some down right dangerous supplements out there. But if you do your research, there are some very healthy, high quality supplement companies out there like Natural Stacks and NKDNutrition. Just do your research on the company, avoid junk fillers and refuse to buy any multi-colored, psycho looking supplements that promise you'll lose 70 lbs. in 2 weeks
8. Shop for produce at the farmers market
A great way to reduce costs and get fresh high quality veggies is by visiting your local farmers market. There's no need to go to whole foods and pay 2 bucks an Avocado when there are so many better options out there.
9. Shop for Meat at the farm
Another way to reduce costs is to buy your meat in bulk from high quality sources like local farms. Look for one that has pasture raised eggs, and grass fed meat. you'd be surprised just how much money you'll save and how good the food is. This also helps you relearn where your food comes from so you have a better connection with your meal, instead of just shoveling down a burrito at Qdoba on your lunch break.
10. Make exercise become normative in your routine
Back and forth habits with exercise ruins your routine and are too easy to put off. If you skip one workout, why not skip the next one? Or the next one? You'll also never reach your fitness goals without consistency. One of my old strength coaches used to say, "it's always easier to stay in shape, than it is to have to get back into shape." I know from lots of experience that this is true.
11. Crush lazy habits like TV
Skip the Netflix binges and back to back movie sessions. Also skip the video game binges. Why? Because they create lazy habits that are all too easy to settle into. Read one of your non-fiction books, spend time with your kids, walk your dog or go on a hike instead.
12. Play outside...a lot
Run around and be free. It's no wonder why things like Tough Mudders and Spartan Races are popular. They help us find our inner human. We were created for fun and adventure in the outdoors so get out there and enjoy a mountain, the ocean or the snow. Hey, it's better than watching HGTV or the Travel channel longing for those things.
13. Restock your fridge before it's gone
The one pitfall I never saw coming. My wife and I always eat healthy. The times when we might find ourselves blurring the lines a bit is when all of the food is gone. Then we're ordering takeout or grabbing quick snacks on the fly. It's more expensive and costs your health if there is no food. "Say, that jar of Honey looks pretty tasty right now with nothing else in the fridge..."
14.Becoming a good cook is not impossible
They say you make time for what you want to do. If you want to eat healthy, there aren't a lot of healthy quick options. You'll need to learn how to grill, bake and cook well if you want to eat more than just dry chicken and cold broccoli. When you become a decent cook, you can get more creative and begin to make other delicious things like desserts and roasts.
15. Blend your greens
You need ATLEAST 8 servings of greens a day. Notice, I didn't say sweet potatoes, or corn. You need greens packed with phytonutrients to fight off poor health. Get a Vitamix and pulverize your veggies into a delicious healthy smoothie. Check out my morning smoothie, the "Inflammation Scavenger" smoothie here.
16. limit sugar to 30 grams a day
Sugar is tasty, but it's not really your friend. High sugar crushes your immune system, your ability to fight cravings and can lead to blood insulin issues, diabetes and hormone imbalances. Even fruit is very high in Fructose which heads directly to your liver for a blood insulin spike. Don't make the mistake of chomping down on tons of fruit and thinking you're healthy. Stick to small amounts of low sugar, anti-oxidant rich blueberries and black berries and citrus fruits like lemon and lime.
17. Go natural for your small sicknesses
Instead of heading to the quick care for antibiotics that destroy your gut bacteria, try some natural remedies like bone broth, oil of oregano and Vitamin C. Dr. David Perlmutter has said, "...if you take antibiotics you'll be sick for a week, but if you just ride out the sickness you'll be sick for 7 days!" This isn't to say there are life saving reasons for using antibiotics in emergency situations, but a stomach bug or the sniffles don't qualify.
18. Do a 20 minute stretching/roll out session once a week
Mobility helps you perform better in your workouts and fights pain related to tightness and adhesions. This is one of those things that everyone knows they should do, but they never do it. Do this and feel better all day and wake up without chronic pain.
19. Don't say "I can't", say "I won't"
You aren't a prisoner for eating healthy! You are making a deliberate choice not to eat poorly or not to exercise. You are empowered with your health, so say "I won't" have that 2nd brownie or that pizza, instead of "I can't". Besides, usually you'll find that the people that are saying "i can't" are the ones eating the junk because they "can't" stop.
20. Love Coffee or Tea
Enjoy your morning coffee or tea. Sit at your table for some morning reading or a morning devotional and sip it. Don't toss back a Carmel Frappuccino on the way to work in the car. And aim for quality with your drink as well. Try some Yerba Mate tea or a Butter coffee with Grass fed butter and MCT oil. And whatever you do, opt out of condensed milk or cream and sugar.
21. Learn a new sport or hobby
Find something that lights you on fire. Basketball, a Mud run, mountain biking, a marathon or Volleyball tournament. Choose something you can put on the calendar and train for to be the best you can be at it. I find if something's not on the calendar it's hard to stay motivated.
22. Track your health with some wearable tech
There's so much great stuff out there. Try a Samsung S Gear, an Apple Watch or my watch of choice, the FitBit Surge. There is a social element to the apps on these and you can keep up with your friend's exercise for extra motivation.
23. Make sleep a priority with Sleep Cycle
Track your sleep and make changes to give yourself the best sleep possible with the Sleep Cycle app. You'd be amazed at how addicting this is and how you start making changes to get a higher percentage of sleep quality.
24. Lose the idea that eating healthy is expensive
There are cheaper ways to eat healthy. Farmer's markets and Farms are ways to get premium quality food for cheap. Sure it can get expensive walking into Whole foods every week. That's why you should opt for these other options. And you might spend a few more bucks now, but it'll be nothing compared to the cost of your Doctor bills in a few decades if you don't make quality eating choices
25. Enjoy the process of Growth
Remember, you are never done growing. It's a life long pursuit so settle in and Enjoy the Process. You'll find your quality of life go up when you start looking forward to each day as an opportunity to get better.
