1. Drink More Water

Aim for 1 oz / lb of body weight. Get crazy – add some lemon and lime!! Getting a head start really helps – drink early like on your commute to work

2. Get 7-9 Hours of sleep

• Try to stop eating 3 hours before bed
• Stop drinking 2 hours before bed
• No blue light at least 1 hour before bed – get off your damn phone!

3. Exercise Regularly

• Get at least 7,500 steps per day and work up to 10,000 steps per day
• 2 days of resistance training – Not too heavy, not too light – right in the that moderate zone where you are tired and need a rest after 8 reps or so – if you don’t need to put the weight down at the end of your set, you are not working hard enough
• 1-2 days of something else such as Yoga, Thai-Chi, running/biking, HIIT, Meditation, hiking with your family – whatever you like to do.
• When possible, exercise outside – it’s just SO much better than being inside/sterile environment all the time

4. Eat Less OFTEN

Try and cut out frequent snacking – This allows for digestive rest – which will decrease the amount of energy your body is using on digestion. Stick to eating a schedule that works for you. If having a snack, make it a healthy one. Below is my typical Eating schedule

• AM: Shake + handful of blueberries (I don’t have time to make a smoothie)
• AM: Coffee around 1.5 hours after waking up
• Lunch anywhere from 11 – 1 depending on my schedule and when my body tells me I need food
• Dinner – I feel so much better when eating early around 5:30/6
• I mix in decaf green tea/herbal tea a couple times per day usually

5. Fit in 7 servings of fruit and veggies

This may seem like an impossible task but if you break it down, its really not. You just have to stay committed and do some prep work. This is how I typically break it down

• AM: those blueberries we talked about (1 serving). I would love to be making a smoothie everyday and add some spinach to get 2 but its just not happening right now
• Lunch: 2 servings of veggies + 1 fruit (we are up to 4)
  • I typically make a healthy bowl for lunch – there is at least 2 servings of veggies in there and then I usually have a kiwi, apple or pear with my lunch
• Dinner:
  • Well lets say “pre dinner” while we are getting everyone’s food cooked and made – I am usually pretty ready to eat, so I have another handful of berries at this point as part of my dinner (up to 5 servings now)
  • with dinner: 2 servings of veggies (or half my plate) – I usually have some sort of combination of broccoli, green beans, cauliflower, carrots – I find it easiest just to roast them in olive salt/pepper (unbelievable we did it – thats 7 people.

Most of all – find a routine that works really well for you and stay consistent to it.

Not every workout or recipe as to be fancy or trending right now. Being consistent in all your healthy habits will make the most impact – you got this, give some of these tips a try and let me know what you are doing with all your extra energy!!