Your checklist for improved wellness in the New Year

If you want to improve your fitness, wellness, aesthetics, and lifestyle,
there are hundreds of thousands of options, right?

It’s insane the amount of money and time you can spend
on resources meant to “help you” get fit.

So what do you do? What do you choose?

The truth – You are already motivated. You already WANT change.
You already have goals and resolutions. You also know bullsh*t when you see it.

You just need a TANGIBLE checklist of actions you can do to help you in the process.

This is a simple checklist you can use for improving wellness this year.
I’m here to help, and I want you to succeed. – Madison

1. Every Step Counts!
   Most of the time, the more steps you can get in each day, the more health benefits you’ll experience. If you work in an office or have to sit a lot, walking can be difficult to squeeze in. Here are a few tips that have helped my clients move more:

   1. 1. Take an extra lap on the way to the bathroom. 
         Those 50-100 extra steps add up!

      2. Park a little further than you would normally park. 
         Not only will you usually get some more sunlight, 
         you may even be in-and-out of the store quicker than someone 
         waiting for a close spot.

      3. Start tracking your steps with a pedometer, fit-bit, or other smart device. 
         Making yourself aware of how many steps you get daily can help you 
         make an objective goal for moving more.

1. Win with Water! Water not only hydrates you, but it can also help curb hunger and extra cravings. Ways you can work on improving your daily water intake can include:

   1. 1. Use a refill-able water bottle. 
         Not only will you have something close by to quench your thirst, 
         you’ll also be helping the environment.

      2. Use a straw. You typically drink faster when using a straw, 
         so it can help take the “chore” out of drinking water 
         when you may rather be drinking something else. 

      3. Pair it up! If you’re a coffee drinker, 
         try to drink 8 ounces (or a cup) of water before you have your coffee. 
         You’ll build a habit of coupling your beverages 
         and it can help associate water with something else you enjoy.

1. Sleep! Sleep! Sleep! It helps your body recover, helps with stress (both mental and physical), and is often one of the most overlooked components of fat loss. If you’re not getting 8-10 hours a night, try one or all of these tips:

   1. 1. Set your smart-phone to have a “bed-time”. 
         It won’t lock you out or anything, but it can be a reminder for you 
         to start going through your bedtime routine.

      2. Cut out afternoon caffeine. 
         Caffeine blocks the parts of your brain that make you feel tired,
          and while it doesn’t “wake” you up, 
         it can trick your circadian rhythm into a different pattern. 

      3. Write down your racing thoughts. 
         If you feel stressed at night or tend to think about 
         all of the tasks you want to accomplish, 
         writing down a to-do list for the next day or week is an action 
         that solidifies your thoughts and 
         keeps them from running rampant with “what-ifs”.

1. Track your food! It’s SUPER DIFFICULT to build a new habit, but tracking your food is like tracking your finances. You can only see if you’re getting the right nutrition for your goals if you know what you’re eating. Some ways you could try to track your food:

   1. 1. Take photos of what you eat. 
         If you “eat with your eyes” as a lot of chefs suggest,
          it’ll also make you more aware of what you’re eating on a daily basis.

      2. Try MyFitnessPal to scan food or track what you’re eating. 
         You can update it by day or even swipe to copy food over from day to day. 

      3. Write it down. While it’s old-school, 
         simply writing it down can help you keep track of what you’re eating 
         and help you become aware of over-eating.
         
         

Go forth and crush your goals.