Health and Wellness – Keys to Success: Part 2
Phase 2 – Adopt Habits that Nurture
Listed below are our top tips for looking and feeling great!
- Drink more water – drinking an adequate amount of clean water is essential to maintaining your health and performance. You should aim to drink 30-35ml of water per kg of body weight, per day, eg: if you weigh 55kg, then you should drink approx 1.7 – 1.9 litres of water per day. Add a pinch of salt to each litre of water to improve taste and helps to maintain the correct salt balance in the body.
- DETOX – your body and your life at least once a year. De-toxing is a process of eliminating toxins from the body. Dealing with or eliminating toxic things from your life, such as unhealthy business/personal relationships can also give you a new lease of life. When making decisions, ask yourself: is this going to be ‘toxic or tonic’ for my life? (See Part 1 for more detailed information on ‘Detox’).
- Eat natural foods – you are what you eat! Poor choice of foods (fuel) equals poor performance. Eliminate processed foods from your diet and replace them with natural foods, such as fruits and vegetables. Try to eat more raw, water rich foods. Buy organic.
- Plan ahead – failing to plan is planning to fail! Don’t’ get caught out, plan what you are going to eat for the week ahead. Schedule in your shopping trips and make a list of what you are going to buy to avoid temptation. Put your leisure and self care time in your diary – treat them as you would important meetings and avoid re-scheduling wherever possible.
- Daily practice – create daily practices that support and nurture you. These might include: a morning routine that starts the day with an intention, rather than a mad rush; creating space and time for yourself during your working day to re-focus; planning to meet with people that motivate and inspire you. Find what works for you!
- Move your body – exercise and physical activity is one of the best ways to shed those excess pounds. Choose something active that you enjoy so that you will make an effort to do it, rather than it becoming a chore. Remember – sex is great exercise too!
- Cut down on carbs – eliminate or cut down the amount of high carbohydrate and processed foods in your diet. These are high in calories and affect your blood sugar levels which can cause you to get hunger cravings, energy dips, and adversely affect your concentration.
- Have fun! Play! – life is for living, create a menu of different things that you love to do – ranging from simple things like sit in the garden and read a book through to your favourite days/nights out and holidays. As mentioned above, plan these into your work/life every week. Avoid re-scheduling them unless there is a genuine emergency – hold them as sacred self care time
3 Steps to Success
Having read through the list you may be thinking – but I already know most of this stuff. This is true for most people, so what next? Ask yourself the following questions: What needs to happen for me to be living this rather than just knowing it? How can I make it real? Try our simple 3 step process to get you started on the road to greater health, wellness and success:
- Identify your 3 main fitness goals/exercise objectives. Try and be as specific as you can. Avoid writing something like “I want to get in shape” – that’s not going to help anyone. An example of a more specific goal would be “I will lose 12lbs of fat and gain 6lbs of muscle over the next 12 weeks”. Also try and remember that Rome wasn’t built in a day, so results will not necessarily happen over night. Be realistic with your goals and the time frame that you want to achieve them in. A realistic time frame is a minimum of 12 weeks. How will you know when you have achieved your goals? Also write down a description of a measurable result for each goal.
- What habits do you currently have that are not going to help you towards achieving your 3 goals? Patterns of behaviour that are not in alignment with your new goals will not take you any further – in order for you to move forwards, they must go. List 3 patterns of behaviour that you think are no longer acceptable. Once you have written them down, look at them again, and ask yourself ‘Am I really willing to give these things up in order to achieve my objectives?’
- What new habits do you need to adopt to replace the old ones which no longer work for you? List 3 to start with. Avoid trying to adopt too many new patterns of behaviour at once. It is best to focus on just a few at a time. The good news is that good habits tend to be linked to each other, so by adopting the first few you are paving the way for more to follow, without too much extra effort.
Now commit yourself to achieving your goals and changing your lifestyle!
By now you have written down some specific goals, identified 3 patterns of behaviour that are no longer acceptable and 3 patterns of behaviour that you need to adopt. So you are on your way to a new level of success! It is important that you now commit yourself to making the changes that you have specified. The bottom line however, is that self-discipline is not the key to success. In fact many unsuccessful people are where they are today, simply because they are “disciplined” to the wrong rules – they’ve chosen (either deliberately or accidentally) to follow patterns of behaviour which are not in alignment with their goals. So, rather than focusing on self-discipline, develop the habit of changing your habits! When you master that skill, you’ll experience an ever-increasing level of performance, satisfaction and confidence![ back… ]