She slumps onto the sofa with a glass of red wine, filled to the brim. She puts her feet onto the ottoman and flicks on the TV, assuming her usual weeknight position.
Her kids are at a friends and her partner is working late, again.
The dishes are piled up in the kitchen sink, the floors are covered in dog hair and she’s got zero motivation to do anything but chill.
She skips dinner altogether, drowns herself in a bottle of wine and watches a TV series she’s watched a thousand times before. This nightly routine further lowers her self-esteem and perpetuates her depressive tendencies. She wants desperately to escape this cycle that has become her life. She feels like crap, and part of her believes she’ll never change.
Fast forward 1 month.
She reaches her breaking point on the dance floor at her cousin’s wedding, completely out of breath after just a few songs. She recalls the time when she was the first one on the dance floor and the last to leave. She wants to cry.
Instead, she stops playing the victim and starts putting herself first. She reaches out to me for support. She realizes her bad habits will be her undoing and she is ready to get out of the rut.
After some serious self-reflection and new found motivation she begins making changes. Small changes at first but eventually bigger ones. Her weeknight routine now looks very different because she took that first step.
Now, she arrives home from work and jumps into a 30 minute workout, downs a glass of water then showers and makes dinner for her family (planned ahead of time so she has all the necessary ingredients).
She has more confidence in herself, better self-esteem and she’s a happier mom, partner and friend. No matter what struggles or challenges come her way, she now knows she is worth caring for and hops right back on track. I’m so proud of her!
The biggest things to remember when making a new healthy habit is patience and perseverance.
Habits form after doing something for at least 30 days or more. Whether it be sticking with a workout routine, eating better, creating time for self-care or doing a yoga practice, make each day count, one small change at a time.
Carving out time for your health and fitness is not a selfish luxury but one that you need to embrace and that you deserve.
You put all kinds of appointments into your calendar each day. Making a commitment to exercise is just as important as taking your child to their well-baby check up, working or meeting a Mom friend for a play date. If it’s not scheduled it’s not gonna happen.
Instead of meeting a friend at a cafe or donuts shop plan to grab an herbal tea and take a walk. Make dates with friends that encourage physical activity like swimming, skating, attending a dance class or going for a hike. You will both feel better and reap the benefits!
It can be as simple as reading or journaling 10 minutes each night about the goals and dreams you have for your life, your health, your body or your career. Meditating or EFT tapping for 5-10 minutes each day also helps clear the mind and reduce stress. It’s not about how long you do something it’s about making an effort as often as you can.
If you’re goal is to lose weight, be more active or stop drinking then surround yourself with like minded folks who will support your journey. If you’re being guilted into eating more food at your moms place, pressured to order dessert while out for dinner or poured another drink while you’re in the bathroom you may want to question whether or not this person/people are actually a help or hindrance.
No need to shut them completely but limiting the time you spend in their presence could go a long way! This can be a tough one for many people as the ones we love most or are closest to may not be supportive or even understand our desire for change. Seek outside help if you are struggling with this.
Be it an app, device, coach, trainer or exercise group, find out what works for you and use it. We have many tools at our disposal to keep us motivated and hold us accountable. The FitBit wrist band or My Fitness Pal app can be very motivating ways to keep you moving and provide you with the ability to track your daily progress.
Connecting with a Health Coach, Fitness Trainer (either online or in-person) can also be a very good way to stay motivated, exercising at your pace doing things that will help you achieve your goals as well as offer a level of accountability.
Grab your art supplies, some old magazines, a cork board and a little inspiration. Creating a vision board is one of the best ways to bring your dreams into reality. When you see the things every day that you want to attract and create in your life, be it career, new car, sale of your home or changes in your health, when those things are constantly in your consciousness the chances of bringing them into being are far greater.
Write out affirmations on pieces of paper and display them around your home, on your mirrors and any place you will see them. By reading positive and uplifting phrases your mind starts to believe you are worth everything you desire. Things like, “I am healthy and fit”, “I am beautiful”, “I love my body” and “I nourish my body with good food and exercise each day” are great affirmations to start with.
Picking one new self-care habit each week will change the course of your thoughts and your actions. It is also good to remember that lasting changes happen with one small step toward your desired goal. Changing everything at once can be overwhelming and daunting, so take small steps each day.
By reflecting on routines and habits in your life that are not serving you well, you create opportunity for change and growth. By eliminating one behavior you allow space for a new one. Believe in yourself and your worth and you would be amazed at what follows.
Take time each day to treat yourself with kindness, love and respect — just as you would your very best friend.