Just move! All the phone apps and smart watches help us to keep moving, there are no excuses! Commit to exercising at least 3 times a week for 30 minutes at 85 percent of your maximum heart rate. So many people find excuses; work, kids, not being a morning person, too tired in the evenings, etc. Schedule your workouts just like a business meeting and know you are making an investment in your health. Need motivation? Hire a certified personal trainer. Need accountability? Post it on social media and let your friends know about your new goals. I feel it’s best to exercise first thing in the morning. Exercise increases your endorphins, energy, and improves mood. You will find you are more productive throughout the day by getting your day started with a workout. Tips to help you get moving: Hire a personal trainer, buy equipment to use at home, set alarm 30-45 minutes earlier than normal, prep your meals the night before so you have one less thing to worry about, and lay out your clothes for the gym so you are ready to go as soon as you get out of bed. Here is a sample at-home workout to get you started!
Are you getting enough sleep and rest? This is time to recover and regulate your cortisol levels for optimal hormone balancing. Your body repairs itself during the night and needs adequate amounts of sleep to recharge the batteries for the next day. Sleep helps your quality of life, mental, and physical health. Sleep deficiency leads to problems including: chronic diseases, irritability, brain fog, uncontrolled hunger, and mood swings. According to The American Academy of Sleep Medicine, the optimal amount of sleep per day is 7-8 hours. Tips to help you rest better: avoid eating dinner close to bedtime, shut off electronics 2 hours before bed, use earplugs for noise, use an eye mask for unwanted light, listen to spa music, drink herbal tea, and read a book with a dim light to help you relax.