Easy Things That You Can Do Tonight for a Healthier Tomorrow from 11 Easy Things That You Can Do Tonight for a Healthier Tomorrow
11 Easy Things That You Can Do Tonight for a Healthier Tomorrow
Easy Things That You Can Do Tonight for a Healthier Tomorrow
Ditch the Dairy
Ditch the Fat
Eliminating fat “will lead to better cardiovascular systems decreasing your risk of heart attack and stroke,” Ashton says. You will also increase the amount of oxygen available to your brain and decrease brain fog, which means you will wake up in the morning feeling rested, refreshed, and energized.
Employ the 20-Second Rule!
“The 20-Second Rule is one of my favorites from Shawn Achor’s The Happiness Advantage,” says Catherine Basu, ACE-certified personal trainer and owner of Fit Armadillo. “This rule states that if something is 20 seconds easier to do, we are more likely to do it. 20 seconds harder to complete? We’re less likely to do it.” By spending time tonight making the healthy choices you want to make 20 seconds faster, you can use this rule to your advantage to break bad habits and get on the right track to new healthy habits, she adds.
Increase the Veggies
Make Your Breakfast the Night Before
“If you’re always too rushed to eat breakfast, pre-make a batch of bircher in the fridge when you wake up,” says Anna Block, fitness expert and Managing Director at BlockFIT. “Combine oats with cinnamon, a probiotic yogurt, berries, chia seeds and almonds with a dash of orange juice and enjoy after a morning workout or when you’re running short on time!”
Write Out Your Workout
“Before bed, jot down an outline of your intended workout either at home or at the gym the next day,” Block says. Don’t go in aimless and make sure that you identify what equipment you will need, which circuits you intend to perform, which exercises you want to concentrate on, she adds. “This allows your brain to process and organize this information overnight and will also have the effect of committing you to the task the following day.”
Schedule Your Workouts Ahead of Time
“On the weekend, have a look at your coming week’s schedule and block out each workout session you intend to do and commit to it as you would a meeting,” Block says. Basu says that “one of the most common tips from the high-powered women I interviewed for my book, Superwomen Secrets Revealed, was to make your fitness appointments as important as any other scheduled meeting.” Some additional tips include: making your workout the first meeting of the day, scheduling a fitness session with a friend, and booking a session with a service like Fit Armadillo, she adds.
Identify Red Flags
If you are planning to go to a social occasion or event the next day, identify any red flags when it comes to your nutrition, Block says. “If you know you’ll be heading straight from work to after work drinks and want to increase your willpower and skip the battered finger food, pack a small protein based meal such as a can of tuna or some hard boiled eggs into your lunch bag and have this before you head out.” Not only will you hold your drinks better but this will minimize the hangover, she adds.
Double Meal, Anyone?
Block says that she is a big fan of the double-meal. “This halves the time you would spend cooking and prepping.” A favorite of mine I give to my clients is my egg white zucchini frittata, she says. It’s “perfect with a side salad for dinner and even more delicious as a high protein breakfast or transportable lunch in the office the next day.”
Go to Bed Earlier
“Sleep is the most underrated piece of the good health and mental wellbeing pie,” Block says. “Getting good quality sleep will help promote healthy levels of leptin which help control appetite, hunger levels and feelings of satiety and levels of willpower come 3.30pm.” According to the National Sleep Foundation, adults ages 26 to 64 need seven to nine hours of sleep a night. If you are not getting the recommended hours of sleep, you should definitely consider going to bed earlier. Research explains that a good night’s sleep improves learning, helps heal and repair your heart and blood vessels, reduces your risk for obesity, and helps maintain a healthy immune system.
Become a Menu Wizard
If you know that you are going out to dinner, find out where you are going and check out the menu options before you arrive, Block says. “Decide what you’ll order and whether you can make any substitutions prior to arriving.” You will make better food choices by knowing what you are going to eat before you get there.