We all have choices

Sometimes, getting healthier takes time and thought; it isn’t about the choices you are making, but rather about the choices you choose to stop making.

Learning new habits will take time, and creating new thought patterns will help you to succeed – long term – on your journey to better health.

Here are a few tips that will get you going towards a healthier you.

• Reverse negative thoughts: what you think, you manifest.

If you repeat over and over, “I hate exercise,” more than likely you will hate exercise. Approach it with a more positive thought pattern.

Repeat: It feels great when I exercise regularly and take care of myself.

I will exercise every day and achieve the body of my dreams.

I am exercising because I love myself.

I invest in my most valued possession.

Avoid skipping your workouts. 

Working out occasionally isn't going to cut it. Get an exercise plan that works best for you, and stick to it.

Maybe you do cardio three times a week and strength training only twice a week.

Or maybe you do something with friends like, group training three times a week, and cardio twice a week.

Whatever it is you decide works for you, put “EXERCISE” on your calendar.

Treat exercise as an important business meeting – you wouldn't skip out on the boss, would you?

Avoid careless eating and make conscious, healthy choices.

Pay attention to what you eat, and why you are eating it. Keep a journal of your food and thoughts; you might start seeing a pattern.

Instead of eating for your emotions, take a moment and breathe deeply.

Clear your head of emotional thoughts -- eat to nourish your body, not to pacify your emotions.

Avoid excuse making.

Everyone has the same 24 hours in their day. People who may be busier than you are making time to work out.

Create time in your week to exercise and eat healthy.

If you actually do those two things, you will feel so much better and you will get so much more accomplished in your day.

You will feel like you have the energy to move mountains!  

Limit the endless cardio and don’t ignore strength training.

The benefits of strength training are stronger muscles, bones, tendons, ligaments and metabolism. 

These structures are necessary to keeping the body young and firm, while increasing fat loss.

In fact, strength training is vital for those who are trying to lose excess fat.  Strength training protects your muscles – especially when restricting calories – forcing your body to burn fat!

Don’t obsess over the scale. Throw it out! 

Don’t freak out if you stand on the scale and it’s up a pound or two one day.

Remember, if you are following the EZ Coach exercise and meal programs, you will more than likely see a weight increase before you see weight loss; this is normal.

Also, the scale doesn't determine what is fat mass and what is lean mass.

See your Health Coach to determine what a healthy body composition is for you.

Get plenty of sleep.

Humans need sleep; everybody knows that without sleep, we get cranky and even a bit loopy. But you also need sleep for your waist line!

Think about it: If you’re feeling sleepy at work, you may be tempted to reach for one of those sugary energy drinks or a candy bar.

Later, you may skip the gym and pick up takeout on your way home to your family (no time to cook excuse).

When you finally find yourself back in your bed, you are so wound up you can’t sleep… then you head for the wine, and maybe a snack.

This vicious cycle never ends! Make a conscious choice to end the cycle; you have the power to do so.  YOU have the power.

Also, lack of sleep affects your ability to lose weight from those darn nightly hormones.

The two hormones that are key during sleep are ghrelin and leptin. Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.

Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.

The result? More ghrelin plus less leptin is the perfect equation for weight gain.

So what are you going to decide – or start doing – for a healthier you?

Contact Integrity Health Coaching, and we will get you started on the path to a happier and healthier you!