5 Quick Tips for a Healthier YOU

By: Melinda Spencer

(Powerlifter, Spartan Racer, Cross-Fitter, Radio Host, Blogger and WNBF Bikini & Figure Pro

Drink Water! – Lots of Water.

This is one thing that I have always needed to pay attention too. I try to focus on getting a gallon of water a day, at minimum. We are about 60% water, and many of us are dehydrated and don’t even realize it. Drinking water can lead to healthier skin, weight loss, increased athletic performance etc. I’m not one of those people who find it easy to carry a gallon water bottle with me everywhere; more power to you if you can do that! I keep a 1.5 liter on my desk and with me during the day and just keep refilling that bottle. Just make sure you are drinking that gallon throughout the day and NOT all at once. There are serious dangers of too much water in a short time period (water intoxication). Remember the more water in the more water out, it helps me especially when I am having a ‘bloated’ day.

Take a Nap – seriously.

For all those times when we were kids and refused naps, now is the time to take those . . . seriously. For many adults it is about finding the time to do so. It’s something that you probably can’t fit in everyday but at least 2-3 times a week is key. Even a quick 20-30 minute nap can help with alertness and usually isn’t long enough to make it hard for you to fall asleep. I try to nap at least 3 times per week and I have even taken a quick nap in my car at work during a lunch break.

Cut Out Extra Sugar.

It’s the little things, like your yogurt or extra sugar in your coffee. First off, sugar has a lot of unneeded calories. An extra sugar in your coffee can add 100+ calories to your drink. Not to get too scientific, but people with higher sugar intake have shown links to heart disease (amongst others), teeth issues, gym disease and could actually make you feel hungrier throughout the day. Start small, take out 1 time a day where you have extra sugar and work from there. Doing it all at once could leave you craving it more.

Take Time for You.

There is nothing wrong with a little ‘you’ time. If you don’t take care of yourself you won’t be effective with taking care of others. It is not being selfish, you have one life and YOU are important. Whether it is playing golf with your friends, getting a pedicure, reading a book, cooking, make a point to fit it into your weekly/bi-weekly schedule – YOU will thank yourself.

Set Goals & Write Them Down.

I recently took a management course and one of the salient points of the course was to write down your goals. It is a daily reminder of what you want to accomplish and you are more likely to accomplish it if it is in print. Whether it is a daily goal of finishing a work project, a family goal of having a game night, or a fitness goal of deadlifting 300 lbs, write it down!

There is no goal too small.

Stay motivated, Stay Happy & Stay Healthy ☺



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