We all know we should be making healthy decisions and doing everything we can to put our health first, a lot of the time real life seems to get in the way of even the best intentions. But despite the daily time crunch, family obligations and never-ending pile of new projects that seem to always find their way to your desk, your own well-being should always be your top priority. We’ve put together a guide to help you better balance your health with all your other responsibilities, to-dos and loads of laundry.
1) Make more me time.
This is probably the most difficult item on our list, but it's also the most important. Being constantly on the go, feeling like you can barely breathe, let alone sit down to a healthy meal or squeeze in a workout, isn't good for you. We're not suggesting you go AWOL or disappear for days on end, but do make sure to keep your schedule manageable. That means saying no even if you feel guilty and making sure work doesn't come creeping home with you. The more stressed-out you feel, the less likely you are to make healthy decisions, so making more time for you is imperative for overall health. Do whatever it takes to ensure you aren't feeling totally swamped all the time.
2) Eat well on the go.Good nutrition doesn't happen without proper planning. If you simply don't have time to sit down to a healthy meal 3-5 times a day (and not many of us do) then make sure whatever you eat while on the go has health benefits – and lots of them. One of the simplest ways to put health first is to give up coffee and sugar-laden muffins for breakfast, fast food for lunch and eating off the kids' plates for dinner (trust us when we tell you that should not count as "dinner"). Instead, stock up on simple, fast and healthy options you can stow in your purse or backpack for when you need them. Raw nuts, cut-up veggies, whole fruit, homemade granola bars, pitas stuffed with hummus, chopped greens and diced vegetables, leftover pasta salad (whole wheat, ideally) or anything else that didn't come out of a box or a deep fryer is going to help keep you going -- in a good way.
3) Set A Goal.
Whether you're feeling unmotivated to put your health first, too busy to even think about it or just need a boost where your own well-being is concerned, setting a goal can be a great way to kick-start your new health-centric lifestyle. Think about what you'd like to accomplish – being able to run after your kids without feeling out of breath, competing in a race, feeling better about your body – and write down exactly how you plan to accomplish that goal. Knowing you've written it down (put it where you see it every day) should help push you to take the steps you need to get there.
4) Walk Everywhere.
Walking is the easiest and cheapest form of fitness, so why not do more of it? If you can walk to work, do it. If you take transit to your office, get off a few stops early to squeeze in some more time pounding the pavement. If everyone at work usually orders lunch in, step up and offer to pick it up on foot (just order earlier than usual so you have extra time to go get it). There are countless ways to move more every day just by increasing the amount of steps you take. To really get motivated, get yourself a pedometer to wear so you can keep track of how much you're walking. You'll likely start upping your steps just because you're aware of numbers.
5) Make Fitness Fun.
Treadmill? Boring. Step class? No, thanks. Not everyone loves the gym and there's nothing wrong with that, but it shouldn't be an excuse to avoid exercise. Focus on fitness by doing things that don't feel like a slog. Try a new sport, get some friends together and form a running or walking group (you can chat while you burn calories), learn a new physical activity like martial arts or dance, or get out on your bike for a ride around the city. Fitness doesn't have to be a chore – if it is, you likely won't make time for it. But if it's fun, squeezing in regular activity will feel like a no-brainer. (content credit)
Everyone has to start somewhere with their health and it starts with small steps each and every day. Nobody gets a free pass and it takes time to develop healthy habits. If you need some help then reach out to our staff at Back to Health of Anthem and let's make some plans for your wellness journey.
Make it a great day!
Dr Brian Hester
Dr. Courtney Knight is a recent Doctor of Chiropractic graduate of National University of Health Sciences in St. Petersburg, Florida and received her undergraduate degree from the University of Michigan in 2013. Go Blue! Dr. Knight was born and raised in a small town in southwest Michigan where her sense of community and wellness drove her to pursue a career in the holistic health field. She saw the inconsistency in what society was being told was "healthy" and desired the research on how to truly correct one's diet to fuel their body rather than feed cravings. Dr. Knight focused her studies on the anti-inflammatory diet, discovering that our bodies are in a state of chronic inflammation due to the food we are eating which in turn, is the underlying cause of so many diseases plaguing our world today.... see more
Dr. Brian Hester, originally from Alabama, graduated from Life University in 1999 with his Doctorate of Chiropractic. He moved to Anthem, Arizona in 2003 and opened his wellness center. Dr. Hester's mission is to provide people in the North Phoenix area, with the tools they need to identify stressors in their life and the underlying causes of their health challenges. With Dr. Hester as a health partner, patients can make positive lifestyle changes and take control of their lives...... see more
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41930 N Venture Dr #110
Anthem, AZ 85086