Now that January is over, what better time to give yourself a pep talk to make sure you stick to those New Year resolutions?! Everyone needs a little extra motivation when February rolls around, so we reached out to 2 amazing wellness experts we previously interviewed here in the blog for their recommendations and insights going forward into 2024. Wellness and Mindfulness Coach, Alison Canavan, and Health and Fitness Coach, Kim Jefferson share their simple yet effective tips to enhance your well-being below.
Alison’s “Wellness in Five”
“Wellness in Five” is where Alison brings you quick and effective tips to boost your overall well-being. These are simple practices she has shared with us that you can incorporate into your daily routine for a healthier and happier life.
1. Morning Rituals
Let’s start with morning rituals. Begin your day with a glass of warm lemon water to kickstart your metabolism and hydrate your body. Follow it with a few minutes of deep breathing or stretching to awaken your muscles and clear your mind. Set a heart focused intention for the day ahead.
2. Tech-Free Breaks
Next up, it’s time to unplug! Take short breaks throughout the day to disconnect from your devices. A five-minute stroll, some light stretching, or even a quick mindfulness exercise can do wonders for your mental and physical wellbeing.
3. Mindful Nutrition
Now, let’s talk about mindful nutrition. Choose whole, nutrient-rich foods, and consider incorporating a small, balanced snack between meals. This can help stabilize your energy levels and keep you focused.
4. Hydration Boost
Stay hydrated! Remember to drink water consistently throughout the day. A quick hydration reminder: for every hour of screen time, take a minute to sip water. It's a simple yet effective way to stay energized and focused.
5. Evening Wind Down
As the day winds down, create a calming evening routine. Switch off screens at least an hour before bedtime and indulge in a relaxing activity, such as reading or gentle stretching. Your
body and mind will thank you for the restful sleep.
Remember, small changes can make a big difference. And on that, Alison left us with one final important piece of advice to follow:
“Consistency compounds – five minutes every single day is better than 90 minutes at the weekend. And even though you may not get instant gratification, the results long term will be far better for your health. Consistent with food, consistent with exercise, and consistent with taking care of your health.”
Kim Jefferson’s 80/20 Rule for Success
Kim advocates for moderation over deprivation. The 80/20 rule allows you to enjoy indulgences without derailing your health goals.
“One of the best ways to crush your goals this year is to learn how to practice moderation. Let’s face it deprivation, is like the ultimate diet boogeyman! We’ve all been there, right? The “diet’ starts, and you swear off ice cream, pizza, and all your other favorite goodies. I’ve been down that rabbit hole, and let me tell you, it’s a one-way ticket to Diet Doomsville. Seriously, here’s only so much “missing out” one can take before it turns into a full-blown binge city.
Picture this: You’ve white-knuckling it for days, weeks and your willpower damn breaks! Maybe you tell yourself you’ll have one bite or one glass and bam if it’s not nailed down it’s going in your mouth! I’ve been there, my kryptonite was Dublin Mudslide and Cinnamon Toast Crunch cereal. That cycle? It’s like a dieting roller coaster that derails your healthy eating plan faster than a speeding bullet.
But hold on to your lulus, because here’s the scoop: Instead of swearing off all the fun foods forever, why not embrace the 80/20 rule? It’s like having your diet cake and eating it too! Load up on the good stuff 80% of the time leaving you 20% for fun mouthwatering indulgences. And here’s a little secret – you can totally trust yourself around food. No need to be a food ninja! I recommend “buffer foods” to take the edge off those cravings.
Think of dark chocolate (yes, it’s good for you!), fruit (nature’s candy, baby), flavored yogurt (sweet without the waistline expansion), and so creamy feta (savory awesomeness). Just double-check those protein bars for sneaky ingredients like artificial sugars, or artificial colors.
Bring these goodies into your diet, and you’ll have room to enjoy that occasional slice of yellow cake with chocolate frosting or your favorite chocolate chip cookies without feeling like a diet rebel. So, say goodbye to the Monday reboots, and remember, it’s all about finding out what moderation looks like it for you.”
Remember, It’s a Marathon, Not a Sprint
So as we roll further into 2024, remember that wellness is a journey; one with many successes, hurdles and stopping and starting points along the way. The important thing is to keep at it! Incorporate Alison and Kim’s advice into your routine, take small steps, and celebrate progress. Reclaiming your health is not about perfection but about creating a sustainable, enjoyable lifestyle. Here’s to a year of well-being, balance, and letting your best self shine through!
