These 5 Habits Will Instantly Transform Your Life!
Want to change your life in as little as just a couple of weeks? It doesn’t have to be difficult! It all comes down to replacing our unhealthy habits with healthy ones. I guarantee if you do these 5 things even for just a couple of weeks you will feel a dramatic positive change in your body, your mood, and your life as a whole. Your energy levels will rise, your relationships will improve, and your work/school life will get just a little easier. And this will only motivate you to keep taking things even further. Want to take control of your body and your mood start with these tips.
1. Eat at Least 3 Servings of Bitter Vegetables, 3 Servings of Protein, and 3 Servings of Healthy Fats Every Day.
We are what we eat and we are not the best versions of ourselves when our nutrition is not right. When we don’t get enough vegetables our body lacks countless nutrients it needs to correctly conduct its natural processes. When eating your veggies, keep it simple and remember bitter is usually better. Bitter greens are low glycemic foods rich in potassium and magnesium which helps our body feel full longer and have fewer cravings. Protein is an essential macronutrient; without protein we could not survive. It is the building block not just for our muscles but all of our body’s cells. Healthy fat is often something most of us miss. Fat gives us a slower burning source of fuel that much like potassium will keep us from having those dreadful sugar crashes and cravings for simple carbs. There are lots of great healthy fats out there with the best being nutrient dense fats containing monounsaturated fat and omega-3’s. Olive oil, avocados, eggs, and seafood are all great places to start! Wherever possible try to avoid trans and Omega-6 fats commonly found in baked goods and vegetable oil. Get your nutrients, have more energy, lose weight, feel better!
2. Lift Weights 3 Times a Week
Whether it’s walking up a set of stairs, going for a walk, or even doing simple house hold chores, all these activities are much easier when we are stronger. If you push yourself to build lean muscle mass in the gym you will have more energy for the other important things in your life. Finally, more muscle means a higher metabolism and a higher metabolism helps us keep the extra pounds off even when we aren’t exercising. Mixing in some cardio work on top of it every now and then will give us the additional endorphins we need to lower our stress levels. After all cortisol is a natural enemy of muscle building.
3. Carry Around a Water Bottle With You.
Make sure you are staying hydrated, especially if the weather is hot. Not having proper hydration can leave us feeling fatigued, making us reach for that noontime candy bar for a quick boost of energy. Not being hydrated can also misguide our feeling of satiety, causing us to overeat. You don’t need to constantly drink just to drink rather make sure that you aren’t mistaking other issues of low energy with just simple dehydration and when you are thirsty be sure to take time to drink some water. It seems so simple but so many of us admittedly get so caught up in our day to day lives that we don’t even bother getting a drinking of water.
4. Regardless of the Weather, Spend at Least 15 Minutes Outside Each Day.
Not only does the sun give us vitamin D even on a cloudy day, but going outside and hearing sounds of nature gives our brain and our body a chance to de-stress and calm down. Similarly to exercise, lowering stress and cortisol is both good for our mental health and for getting in shape. Going for a quick walk or even just sitting outside helps us slow our day down just a little bit and reflect on our priorities. Give it a try, you’ll be happy you did!
5. Prioritize Sleep so You Don’t Even Need an Alarm Clock.
Our muscle gains and overall physiological development does not happen when we workout but rather during the recovery process. When we workout we actually cause damage to our muscles. If we are working out intensely enough, when we recover our muscles grow to adapt to the new stressors. To get an adequate amount of recovery between workouts, we need to make sure we get our nutrients and keep stress levels down. But probably most importantly of all we need to make sure that we get enough sleep. How much you might need varies person to person. If you find yourself waking up without an alarm clock and staying alert all day without needing a nap or multiple cups of coffee, that’s typically a sign you are getting the right amount. Another positive sign of having a good consistent training regimen is waking up at relatively similar times of day regardless whether it is a weekend or weekday. Consistent sleep just like a consistent workout and nutrition regimen is important for getting and staying healthy.
We as a society always look for a quick solution for our problems. Rather than cleaning up our daily regimen we pop pills, reach for a cup of coffee, and take shots on the weekends to forget about the weekdays. However, none of those things give us the long term benefits of more energy, a higher metabolism, and an overall better mood. Just a few small changes are all you need to start turning your life around. Stop making excuses and instead start making these changes today and watch yourself become the best version of yourself every single day! You will wish you had done it sooner!
Whether it’s help with exercise, nutrition, sleep, or lifestyle we here at Revivalize have the programs to help guide you through the complicated world of health and wellness. Stay healthy my friends, go out there and take your life back!
Leo Gabriel, Revivalize Inc.
Go Back 1. Eat at Least 3 Servings of Bitter Vegetables, 3 Servings of Protein, and 3 Servings of Healthy Fats Every Day.
We are what we eat and we are not the best versions of ourselves when our nutrition is not right. When we don’t get enough vegetables our body lacks countless nutrients it needs to correctly conduct its natural processes. When eating your veggies, keep it simple and remember bitter is usually better. Bitter greens are low glycemic foods rich in potassium and magnesium which helps our body feel full longer and have fewer cravings. Protein is an essential macronutrient; without protein we could not survive. It is the building block not just for our muscles but all of our body’s cells. Healthy fat is often something most of us miss. Fat gives us a slower burning source of fuel that much like potassium will keep us from having those dreadful sugar crashes and cravings for simple carbs. There are lots of great healthy fats out there with the best being nutrient dense fats containing monounsaturated fat and omega-3’s. Olive oil, avocados, eggs, and seafood are all great places to start! Wherever possible try to avoid trans and Omega-6 fats commonly found in baked goods and vegetable oil. Get your nutrients, have more energy, lose weight, feel better!
2. Lift Weights 3 Times a Week
Whether it’s walking up a set of stairs, going for a walk, or even doing simple house hold chores, all these activities are much easier when we are stronger. If you push yourself to build lean muscle mass in the gym you will have more energy for the other important things in your life. Finally, more muscle means a higher metabolism and a higher metabolism helps us keep the extra pounds off even when we aren’t exercising. Mixing in some cardio work on top of it every now and then will give us the additional endorphins we need to lower our stress levels. After all cortisol is a natural enemy of muscle building.
3. Carry Around a Water Bottle With You.
Make sure you are staying hydrated, especially if the weather is hot. Not having proper hydration can leave us feeling fatigued, making us reach for that noontime candy bar for a quick boost of energy. Not being hydrated can also misguide our feeling of satiety, causing us to overeat. You don’t need to constantly drink just to drink rather make sure that you aren’t mistaking other issues of low energy with just simple dehydration and when you are thirsty be sure to take time to drink some water. It seems so simple but so many of us admittedly get so caught up in our day to day lives that we don’t even bother getting a drinking of water.
4. Regardless of the Weather, Spend at Least 15 Minutes Outside Each Day.
Not only does the sun give us vitamin D even on a cloudy day, but going outside and hearing sounds of nature gives our brain and our body a chance to de-stress and calm down. Similarly to exercise, lowering stress and cortisol is both good for our mental health and for getting in shape. Going for a quick walk or even just sitting outside helps us slow our day down just a little bit and reflect on our priorities. Give it a try, you’ll be happy you did!
5. Prioritize Sleep so You Don’t Even Need an Alarm Clock.
Our muscle gains and overall physiological development does not happen when we workout but rather during the recovery process. When we workout we actually cause damage to our muscles. If we are working out intensely enough, when we recover our muscles grow to adapt to the new stressors. To get an adequate amount of recovery between workouts, we need to make sure we get our nutrients and keep stress levels down. But probably most importantly of all we need to make sure that we get enough sleep. How much you might need varies person to person. If you find yourself waking up without an alarm clock and staying alert all day without needing a nap or multiple cups of coffee, that’s typically a sign you are getting the right amount. Another positive sign of having a good consistent training regimen is waking up at relatively similar times of day regardless whether it is a weekend or weekday. Consistent sleep just like a consistent workout and nutrition regimen is important for getting and staying healthy.
We as a society always look for a quick solution for our problems. Rather than cleaning up our daily regimen we pop pills, reach for a cup of coffee, and take shots on the weekends to forget about the weekdays. However, none of those things give us the long term benefits of more energy, a higher metabolism, and an overall better mood. Just a few small changes are all you need to start turning your life around. Stop making excuses and instead start making these changes today and watch yourself become the best version of yourself every single day! You will wish you had done it sooner!
Whether it’s help with exercise, nutrition, sleep, or lifestyle we here at Revivalize have the programs to help guide you through the complicated world of health and wellness. Stay healthy my friends, go out there and take your life back!
Leo Gabriel, Revivalize Inc.