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Lifestyle Modifications

health and wellness health plans healthy living lifestyle Sep 03, 2024

So, this is my very first Lifestyle Topics post EVER and I’m excited to share my thoughts today about lifestyle modifications for improved health and wellness. This is the purpose of my website and I want to provide clients, potential clients, and anyone else who just needs some inspiration as many resources as possible to make the best health decisions that fit their unique life situations.

Lifestyle modification is not a one size fits all approach. What works for me, for my husband, for my neighbor, or for my best friend may not work for you. Therefore, it is so important to figure out what does work for you in the present time.

I’ll tell you that what worked for me in my 20’s does not work for me today- now that I’m in my late 30’s. Your unique lifestyle will have to grow with you and modify as you tackle new milestones in your life.

The basics will always be the same: mindful nutrition, physical activity, stress management, sleep, social interactions, and work-life balance. Consistency is key to success. As you mature, so will your approach to living in Complete Balance.

As I continue to add to the blog, I am going to cover a variety of topics. I am going to focus more heavily on nutrition, physical activity, and stress management the most because there is so much more to cover regarding those topics. This is not to say that I’m going to ignore sleep, social interactions, and work-life balance. I’m going to touch on those and in fact sleep, social interactions, and work-life balance play into stress management, so they will be addressed within that context as well.

If you are reading this, you are possibly considering making some lifestyle modifications and are concerned about your health now and into the future. Maybe it’s because of your current health situation or feeling tired or for weight loss or because you have heard some information about living a “healthy” lifestyle but it’s incomplete and you don’t know where to begin implementing the changes.

Well, I can give you the basics, but finding what works for you depends on many factors. I am going to state that in order to be successful in changing your current habits you must be ready to feel a bit uncomfortable and out of your element. This will be new, but it does not have to be scary, because I hope to help by providing the resources you need to succeed.

My approach is not going to promise you changes overnight or claim to be easy. When someone makes the decision to change existing habits this comes with challenges. Learning new habits of eating, physical activity, sleep patterns, and handling stress is difficult. Think about tacking one area at a time and then add more changes as you are ready. This does not have to be an all or nothing approach. Do whatever makes you feel like you will be able to stick to the changes.

With this approach, you will be more likely to stick to new habits when introduced slowly, but the improvements you seek will take longer to achieve. However, once those improvements happen, they will be easier to maintain in the long run. This is a much better approach than a yo-yo fad diet, that is not attainable long term or a 3-week intense activity program that is too difficult to keep up with beyond those 3 weeks. Think about building a solid foundation before you overwhelm yourself with the details. Start with making nutritional changes or physical activity changes. If you can do both, try it. Don’t feel discouraged if you have slip ups, they happen. Don’t let a slip up derail your progress. Just accept that it happens and move forward, working towards your goals.

You do not have to spend hours working out or be restricted to eating only spinach leaves. Making slow, consistent changes and building on those changes will allow you the ability to meet and maintain your health and wellness goals. If you need help figuring out your goals and don’t know where to start you can always book a consultation and I can help you figure out where to start.

I want to get to the topic of this post, which is time and money as factors that influence ability to make lifestyle changes. Other factors may include access to nutritious food, safe places to exercise, motivation or lack of motivation, traumatic events, emotional or physical stresses, and poor work-life balance to name a few.

One of the biggest challenges to starting the path to making changes tends to be money... because buying organic and non-GMO foods, is not cheap. But remember, it’s not all or none. You can implement healthy changes by choosing to eat lean meats and fish, fruits, veggies, and whole grains over the takeout from a fast-food chain. As your career grows and income increases you can implement other changes, such as buying some of the produce from the “dirty dozen” organic.

Opt for snacks that include small serving of nuts and fruit or veggie sticks with almond butter. Gym memberships can be expensive but taking a walk around the neighborhood or at a park can be a good way to improve you circulation and cardiovascular activity, especially if you haven’t been very physically active. You do not need to have a gym membership to start making changes. Again, it’s not all or none. Going on a hike is a good way to get some physical activity, de-stress by getting away from electronics, and appreciating nature. I have a YouTube channel with guided workouts using the TRX Suspension Trainer, which includes modifications for any fitness level, and I’ve included 3 mini workouts in the intro and basics video series to get you started if you are a beginner. Of course, make sure it’s safe for you to start a physical activity program based on your current fitness level.

Meditation is a good way to refocus and destress and it’s free and you can download free guided meditation apps to assist with clearing your mind if you are unsure how to do this. If this doesn’t work for you, the hike or the walk can both improve physical conditioning and improve mood. Exercise is a way to destress. Sleep is completely free and is the way our bodies recharge in order to help manage stress.

Another factor is time. People don’t have time these days with all the obligations we make. However, if you plan, you will make good use of your time. Prioritize making a healthy shopping list, grocery shopping, and carve out a couple hours to meal prep. Once you get in the habit you realize it’s very convenient to have healthy meals that are ready to go in your fridge for the week. This helps deter running in to a fast-food place because you’re starving and have nothing ready to eat.

If you work a ton and can afford it, there are companies out there that deliver fresh, healthy meals to your door. There is literally a new company popping up on my news feed every time I get on Facebook or Instagram promoting meal prepped food delivered to your door. There are even companies that are offering organic options. These are time savers, but if you have the budget to afford these services. I personally prefer to cook for myself, and it has become quite therapeutic to make all the meals for myself and my family. I control what ingredients go into the dishes I make so I know exactly what is in them. 

Time for exercise is essential. Even if it’s only 15 minutes of activity, it’s a start. And this is a recurring theme: it’s not all or none! You don’t have to pull off a 1 or 2 hour workout if you cannot fit it into your schedule. We all have varied obligations but putting aside at least 15- 30 minutes to some physical activity will help to manage stress and promote increased energy level for the remainder of the demands in your life, such as children, work, school, pets, or social/family obligations.

I’m going to be blunt, but that’s just who I am. If you are complaining that you do not have time or money to exercise, eat healthy, and re-focus/de-stress, but you are able to go out to eat at restaurants or spend money on frivolous things you might need to rethink your priorities. The money spent on that could be used to purchase healthier options and the time spent eating out or shopping for random gadgets could be used for meal prep and some form of physical activity. We get one body and we should take care of it. Remember that there is only one you!

That’s all I have for this post. Be on the lookout for more posts about eating clean, exercise, and stress management. If you have questions or would like to schedule a consultation, check out the Contact Us page and leave your information along with comments or your specific concerns and I will reach out to you.

I look forward to hearing from you and keep an eye out for the next post!

-Karolina

Originally posted August 1st, 2022

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