Life can certainly throw some surprises at us!  We’ve all been caught off guard by health issues, family crises, home and vehicle repair needs, etc.  Such a WIDE range of things!  Most of us have our heating and air systems serviced to keep things running as smoothly as possible, and we keep our vehicles serviced (oil changes, tune ups) to keep them running as smoothly as possible to prolong the life of our cars.  In keeping with this proactive thinking, why not be proactive with your health and overall wellness?!   A lot of you may already have healthy habits in place.  If you don’t, what are you waiting for?!  The Covid pandemic took the world by surprise, and certainly put our health and wellness front and center.  If your health and wellness is already a priority, you have a little less to worry about.

Making your health a priority is NOT being selfish; in fact, it’s an investment in your loved ones.  Why wait until some illness or injury occurs to re-act?  Much like keeping your cars maintained, being proactive with your personal health is a very wise choice!  There will always be things out of our control; however, there are things we can do to prolong a healthy lifestyle!  These are:

• Maintaining a healthy weight
  • Avoid fad, trendy diets, and embrace a healthy lifestyle!
  • Cut out processed sugars, enriched breads, and sodas

• Decrease the amount of dairy you consume

• Increase movement!  Dance, walk, run, lift weights, stretch, etc.  

• Instilling “anti-aging” habits
  • Include a quality multivitamin in your daily routine

• Add a quality probiotic, and Omega 3’s into your daily routine

• Make getting enough rest a priority

• Avoid tobacco or vaping products

• Limit the amount of alcoholic beverages you consume

• Use sunscreen, and apply a quality quality lotion after each shower

• Improving and strengthening your immune system
  • Remember the quality multivitamin?  Make sure you’re getting enough Vitamins B, C, and D!

• Quality sleep is important here, as well. 

• Avoid sugar!  There are various forms of sugar hidden in most of our foods (including spaghetti sauce and alcoholic beverages).  If you cannot cut sugar from your diet, at least limit it.  Sugar literally suppresses your immune system.

• Include at least three (3) servings of green vegetables into your diet daily!  

• Improving and strengthening your mobility
  • Include some form of resistance training at least three times each week

• Include quality stretching.  I highly recommend weekly yoga classes!

• Be aware of and intentional about your posture!  Keep your back straight, and your shoulders back and down; whenever you feel yourself slouching, roll the shoulders back and down!

• Move often throughout the day, even if you have a mostly sedentary job.  Standing up, walking around your office, doing arm circles, bodyweight squats, etc. will be helpful!

• Maintaining a healthy hydration level
  • Make a new habit of drinking at least 72 ounces of water each day

• Any time you feel hungry, drink an 8-ounce serving of water

• If breaking a soda habit sounds impossible, start easy.  Replace one soda or sweet tea drink a day with water.  Add lemon or lime if you’d like.

• Get a fancy or pretty cup that you love!  Use a straw.  If it encourages you to carry it with you and drink water – it’s almost a necessity!

Putting healthy habits into place will keep all of your systems (central nervous system, respiratory, cardiovascular, etc.) operating at full capacity, and keep YOU operating at full capacity as well.  

Here are just a few examples of how being proactive can serve you SO much better than being reactive.  

1. Nutrition:  Reactive nutrition looks like grocery shopping and meal prepping on the go; running into the store and snagging things on sale, putting things in the buggy based on cravings, emotions, and “on a whim.”  Proactive nutrition looks like menus have been planned out, a proper grocery list was made, and maybe even ordered online to pick up (via InstaCart, etc) outside the store without additional emotional or unplanned purchases.  Cook and eat according to your plan and what’s in your own home!

2. Exercise:  Reactive workout plans are the ones where workouts rarely happen.  Once you get out of work, you realize you either don’t have your gym bag or forgot tennis shoes, ear pods, workout clothes, etc.  You don’t have a plan, or any accountability, so you go on home planning on another day.  Proactive workout plans are the ones that happen each and every day necessary because the gym bag was packed the night before or stays packed with charging cords, extra shoes, sports bras, socks, ponytail holders, etc.  There most likely is a workout partner, personal trainer, or fitness group that is expecting you to show up AND expecting YOU to hold them accountable as well.

3. Weight Management:  Reactive weight management most likely resembles a yo yo; weight fluctuates more than 15 pounds every few months, and no real changes have been sustainable.  Reactive weight management basically reacts to weight gained by severely restricting calories (including necessary nutrients) and attempting to adhere to a fad or trendy diet only to return to old habits and gain weight back, plus some.  Proactive weight management combines clean, healthy, whole foods daily, and consistently maintains this for life.  Proactive weight management includes a consistent exercise program in addition to taking enough calories from meals made up of lean proteins, complex carbohydrates, green vegetables, and healthy fats.

4. Immune System:  Reactive immune systems are typically weak, and, well, reactive:  prone to catching any and every bug, and commonly more prone to chronic health issues such as diabetes, heart disease, arthritis issues, etc.  Reactive immune systems are also prone to be on various medications, both over the counter and prescriptions (which cause various side effects and other health issues).  Proactive immune systems are typically stronger and resistant to most common bugs. Even if someone who is proactive with her immune system catches a cold or virus, it isn’t as severe and is short-lived.  Someone who is proactive with their immune system typically is free of most prescription medications, and does not suffer from the most common chronic health issues.  Even arthritis symptoms are easily manageable without prescriptions through exercise and clean nutrition. 

5. Anti Aging:  Reactive aging creeps in – slow weight gain throughout the midsection, stiffness in the joints, difficulty in getting up after sitting for long periods, difficulty getting up from the floor or a low seat, dry skin, low energy levels and frequent fatigue.  Proactive aging is ANTI aging!  It consists of eating a clean, healthy diet, staying sufficiently hydrated, staying active, maintaining a consistent exercise routine, getting enough sleep, maintaining a healthy weight, less achy joints, more fresh air, and less screen time!

Wouldn’t you prefer to be proactive and invest in your longevity? Being reactive can also drain your energy and time dealing with health and weight management issues that, quite frankly, could be avoided completely with a proactive mindset and proactive habits!  Decide today, for yourself and for your loved ones, to be proactive about the things you can.  Does all of this leave you feeling overwhelmed?  You don’t have to be!!  Pick just one area to start with.  Make a checklist for yourself, in this one area, of the things you can put into place this week.  Start with small steps – the things you can manage this week.  Once you get a few new habits in place, you’ll feel much better and more confident.  Then build from there!

If you really want to make some serious lifestyle changes, but don’t know where to start, a good personal trainer can be the best investment in yourself.  I would love to help you!  There is no reason why you can’t be healthy and live your best life – at any age.  Please feel free to reach out to me if I can help you!  Email me at Fitteachermom@aol.com, or contact me through the link on this web site.

Here’s to healthier habits and a proactive mindset!!!