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Do you know one of the biggest reasons people give up on their New Year's "resolutions"? It's not that they aren't motivated to make the change, or they wouldn't have set that goal for themselves in the first place. It's that they get overwhelmed with too much change all at once.


We've all been there: January 1st rolls around and you've decided you want to change your life. Incredible! You're excited to upgrade every aspect of your life and start the year off on a strong note by setting big goals for yourself. You went from fast food and Netflix binging to meal-prepping healthy lunches, running 3 miles every morning, sipping on green juices, and keeping the house unusually clean, plus a number of other things. You're killing it! Until you hit February and you're completely burnt out, so you start to cut yourself a little slack on some of your goals. For example, maybe you decide to skip your morning run to get a little bit of extra rest today (because you've been working so hard at all your goals, you deserve it... right?), convincing yourself you'll go after work. 5 pm hits, you're exhausted from a long day at the office and it's dark out. Do you really want to run in the dark? Of course not. You'll call today a rest day and focus on one of the 27 other goals you've set for yourself. What happens tomorrow? You guessed it. You find it too easy to make another excuse, and the habits just keep falling off the wagon one by one until you're back on the couch wondering why you can't seem to follow through with the goals you set for yourself.


You get my point, right? Too often, people set these grandiose goals for themselves at the beginning of the year, with all of the right intentions of course, but for one reason or another, they just can't seem to make them stick. So, what's the solution?


Start small. By beginning with small goals, you're essentially exercising your confidence and self-trust to handle the bigger goals down the road. Wellness is not a destination, and it is certainly no race. Wellness is a lifelong journey, and your goal should be to enjoy it as much as possible.


If you are someone who is just starting out on their health and wellness journey, here are six of my absolute favorite starting goals. This is not a recommendation to adapt all six habits at once, or to choose any of them at all, really. These are simply suggestions. If none of them resonate you or your journey, come up with some of your own. The goal here is to inspire you to make one teeny tiny step toward the type of person you want to become, and the only person who can map out that journey is yourself.


 

1. Drink more water.

This one is just too simple and easy not to mention, and it is SO beneficial. We all know we're supposed to be drinking a lot of water every day, right? Still, for some reason, over half of adults do not drink enough water to support their bodies. As a very general guideline, you should be aiming to drink at least half of your body's weight (in ounces) of water each day. For example, for someone who weighs 160 pounds, their goal would be to drink 80 ounces of water per day. Again, this is just a general rule of thumb. This number can change based on things like activity level throughout the day and nutrients consumed, but this is a good formula to start calculating with.


Helpful Tip: carry a water bottle with you wherever you go! It is usually not too hard to find a place to fill up, and if you have it on hand, you're way more likely to drink it.


2. Aim to walk 10 minutes each day.

The benefits of going on a daily walk are endless, especially if that walk is outdoors. The biggest change I've seen since prioritizing and making a walk part of my daily routine is by far my mental health. The research shows that just 10 minutes of walking each day can actually modify your nervous system enough to notice a significant decrease in anger and even anxiety.


Along with mental health benefits, a daily walk can also help improve some aspects of physical health by alleviating joint pain, burning calories, reducing our risk of chronic diseases, stimulating your digestive system, boosting the immune system, and improving sleep.


3. Make your bed every day.

This one is pretty simple, but I can't stress how important it is! Aim to make your bed as soon as you get out of it in the morning to begin your day in a positive, proactive way. If you start your day by making the bed, you can go ahead with the rest of your day knowing that you've already accomplished something, and will encourage you to complete another task, then another.


Not only does a clean, fresh bed enhance the look and feel of your cozy bedroom space, but the research actually shows that people who make their bed each morning are more likely to have a more restful sleep each night. If you're looking to improve the quality of your sleep and you don't already do this, it's definitely worth a shot!


4. Serve veggies first.

You should always aim to serve some sort of vegetable with each meal, and an easy way to ensure you get a nice, healthy serving is to put veggies on your plate first! Here's a situation that may sound familiar: You're serving yourself a plate at family dinner, and because you were so hungry and everything looked so tasty, you realize you've already filled your entire plate before you could get around to all the side dishes, specifically, the vegetables. So you do your best to balance a carrot or two on top of your already-full plate and sit down, leaving yourself with a less-than-healthy serving of veggies! The best way to avoid this catastrophe is to simply start by adding veggies to your plate first. That way, there will definitely be room for a full serving, and it might even cause you to take a smaller, more reasonable helping of something that may not be as nutritious.


Next level tip: It can also be helpful to start your meal by eating your vegetables first. This is a great way to ensure you eat your whole serving, and your body will also take in a lot of fiber, naturally making you feel more full.


5. Meditate.

I know this one sounds a little bit intimidating if it's not something you've done before, but I promise it is very easy to get started! Basically, the point of meditating is to train your mind to focus better, and to redirect your thoughts. It is actually becoming increasingly popular as people learn more about its incredible health benefits. Developing a daily meditation practice has been proven to reduce stress, control anxiety, enhance self-awareness, improve sleep, and promote emotional health. It may also help reduce and/or prevent memory loss, combat addictions, and even control pain. Stay tuned for a blog post all about meditation, with a few guided examples coming soon!


6. Replace "should" with "could

This tiny change in mindset will change your life. When negative self-talk starts to arise, flip yous "should" to a "could"! Choose to empower yourself rather than put yourself down. For example, "I should wake up early tomorrow and take the dog for a walk before work" could easily be changed to "I could wake up early and go for a walk tomorrow". "I could meal prep this week", "I could clean up the house" "I could start that blog". It makes it sound like less of a chore, and more fun and empowering! It's a simple switch that I highly recommend trying out.

 

Thanks for reading, and I hope this post encourages you to choose one thing you can improve on this week. But keep it small! Any step in the right direction is progress.


If you're looking for more 1:1 guidance with your health and wellness, or feel like you need some accountability in your life, click the button below to schedule your free 30-minute Connection Session with me! I'd love to chat about your goals and how we can reach them together. Have questions for me? Shoot me an email to emily@energyempoweredhwc.com!


Stay tuned for the launch of a few new things that have been cookin' lately!


Thank you for being here, I appreciate you ♡




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For a lot of people (myself included some days), breakfast is one of the last priorities. It seems like it is the first thing that gets cut out of the morning routine when we're running short on time. But why is that?


The benefits we can reap from consistently eating breakfast are plentiful. I've outlined just a small handful here, and at the end, I've also included three of my favorite, easy breakfast ideas for those inevitable mornings when we can't seem to make time for a complicated breakfast!


 

Here are just 5 simple reasons why breakfast really is the most important meal of the day:


1. Breakfast helps boost your metabolism.


After a long night of sleeping, your body is low on nutrients, and therefore energy. Without eating breakfast, your tank will be running on empty, which is going to make you feel super tired and sluggish, and that is definitely not the way you want to start your day!


By breaking your night-long fast and starting your day with a nutritious breakfast, you'll be boosting your metabolism first thing in the morning, helping you more efficiently burn calories throughout the rest of the day. Keeping your metabolism functioning well is really important not only for achieving and maintaining a healthy weight, but also for helping your body process the nutrients you need to feel your best.


2. It helps jumpstart productivity for the day.

Like I said before, skipping breakfast can make your morning feel slow and sluggish, making it really difficult to focus on important tasks at home or at work! Since your brain hasn't received any fuel for the day, it is going to make your everyday tasks seem harder, taking you longer than usual to complete them.


Our bodies convert almost everything we eat into glucose, which provides our brains with the energy they need to stay alert. When we're running low on glucose, we have a really tough time staying focused, and our attention tends to drift away from the tasks at hand. An empty stomach makes it incredibly difficult to focus on much else!


3. Eating breakfast helps balance blood sugar.


When you wake up, your body's blood sugar levels are typically lower than they should be. When your blood sugar levels are too low, your cells become completely starved for energy. At first, you'll probably notice minor symptoms like hunger and headaches. The longer you go without refilling your tank, however, the more likely you are to experience more severe symptoms such as dizziness, anxiety and irritability, shakiness, and/or weakness.


When our blood sugar levels are consistently balanced and healthy, we experience positive symptoms like more energy, a steadier and better mood, improved sleep, decreased cravings, and even weight loss. Prioritizing stable, balanced glucose levels in the long-term will effectively reduce our risk of heart disease, diabetes, and other chronic health issues.


4. Breakfast has an effect on your mood.


As I said before, having a low blood sugar heavily affects your mood by making you feel tired, anxious, and irritable. Missing breakfast can even cause your brain to produce excess cortisol, making you feel even more stressed and nervous throughout the day. By starting your day on a positive, happy note with a yummy, nutritious breakfast, you'll feel ready to conquer any obstacle that comes your way!


5. It helps to prevent cravings and unnecessary snacking.

By starting your day with a nutritious meal, especially one that is high in protein, you're a lot less likely to find yourself reaching for the unhealthy snacks you might otherwise indulge in. Eating breakfast also helps you develop better eating habits all around. By making smart, healthy choices in the morning, you're setting yourself up to make better food choices throughout the entire day.


 

"Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life." -- A. A. Gill

 

As promised, below are three of my favorite, super easy breakfast ideas. Perfect for those mornings when we're running late and need to re-fuel the tank before heading out the door!


1. Overnight oats


These are one of my favorite go-tos! Packed with fiber and protein, this is the perfect meal to keep you feeling full until it's time for lunch. The best part about it? You can literally add anything you want, or anything you have on hand. My basic recipe is 1/2 cup dry oats + 3/4 cup milk (whatever kind you prefer). After that, I like to add in fruits like bananas, strawberries, and blueberries. I also like to add different nuts, cinnamon, and other sweeteners like honey or maple syrup. Put everything in a mason jar or airtight container, shake, and place in the fridge overnight. In the morning, pull it out of the fridge and it is ready to enjoy. Too easy!


2. Cottage cheese & fruit


This one is almost really too easy, but definitely worth mentioning! Not sure if you are, but I've always been one of those weirdos that love cottage cheese. Pair it with some sweet fruit like strawberries or pineapple, and you have a super nutrient dense little meal. I prefer the Good Culture Organic brand cottage cheese best because they have super clean, simple ingredients.


3. Eggs and whatever veggie scramble

I've always got some random vegetables on hand, so sometimes I'll just take what I can find in the fridge, saute it with a bit of olive oil or butter, then once the vegetables get a little soft, I'll top it with a few eggs and scramble it all together until it is all cooked through. My favorite veggies to use for this are onions, green peppers, tomatoes, mushrooms, and spinach, but use your imagination (or whatever is about to go bad in your fridge)! You could also add in some of your favorite cheese for more flavor.


 

If you found this post helpful, and you're looking for more healthy tips, recipes, or accountability, click the button below to schedule a free consult with me to learn about the personalized support I can provide you on your health journey!


Thank you for being here, I appreciate you ♡



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