Forming Habits that Create a Healthier Lifestyle
…habits are important, because we cannot always rely on being able to motivate ourselves in the day-to-day situations life may bring. When that motivation fades away, discipline will be what remains because you're forming habits towards creating routines.
What’s a habit?
A habit is a repeated action, one that has become almost automatic or second nature. However, a habit is not to be confused with a routine. Habits typically involve little to no conscious thought, while routines typically require some intention and discipline.
Additionally, a habit is a practice you repeat so regularly that it can be hard to change. Most times, you may not even realize the habits you've created (good or bad). Examples in this case could be biting your nails when you’re worried, grabbing a sweet treat every time you visit the grocery store, cheating yourself of enough sleep nightly, or skipping your warmup/cool down during your workouts. See? It could be a variety of activities we do OR possibly do not do.
Let’s explore a few different types of habits and how to make, or break, them…
Here, I’ll just be focusing on how to form 4 different types of positive habits: Mental, Physical, Social and Productivity. These habits are important, because we cannot always rely on being able to motivate ourselves in the day-to-day situations life may bring. When that motivation fades away, discipline will be what remains because you're forming habits towards creating routines.
Mental Habits:
Mental habits involve our thought-processes and cognitive behaviors.
'Cognitive' is a term used in psychology to describe anything related to thinking, learning, and understanding…. simply put: how our brains work.
These habits (when positive) can lead to a less stressful mindset, more productivity, and even an increased state of happiness or optimism in our lives.
Examples of positive mental habits:
Eliminating negative self-talk
Determining your “why” to help create a constant source of personal motivation
Prayer, meditation, devotion, and/or guided breathing exercises
Physical Habits:
Staying consistent with positive physical habits will help improve health and overall lifestyle.
Certain habits may promote a longer life by decreasing the risk for unwanted illness and health concerns. Here are a few examples:
Flossing, in addition to brushing your teeth
Applying and reapplying sunscreen daily
Scheduling and staying on top of your medical appointments and screenings
Completing regular workouts, eating well-balanced meals & snacks, and drinking enough water are three important routines to acquire. Here are a few habits that will help:
Scheduling time into your daily calendar to take a midday walk to encourage (or begin) movement
Packing nourishing snacks for work or school
Carrying a water bottle with you daily that has motivating quotes and ounce measurements listed to help you keep on track with hydration
Social Habits:
This one is sometimes tough for me, but oh-so important. Maintaining and nurturing relationships takes a lot of intentional effort. I have found that I must be selective with whom I spend my time. Remember we want to build habits that are positive, making a wrong choice can be detrimental to our growth and health.
Relationships with significant others, friends, family members, and co-workers require give & take, honesty, constructive criticism (giving & receiving), time spent together, and the ability to listen… and that’s just a few of the requirements.
Once these relationships are established (and done right, with effort), the rewards can be truly immeasurable. We all need others on some level, in some capacity. Make sure to do the work to find your people, then strive to provide them with what they may need from you, as well.
Productivity Habits:
To be truly productive, we must create habits that eventually become routines to aid in reaching the goals we’ve set for ourselves.
This does not only apply to a professional environment, but includes our personal lives, as well. There are some habits that may help you better manage your time and accomplish your goals.
A few of these habits may include:
Waking up an hour earlier each day
Creating written daily, weekly, monthly to-do lists or plans
Eliminating known distractions and staying focused
It is important to remember that habits will oftentimes need to be adjusted - old bad habits will need to be broken.
Sometimes, the best way to break bad habits is to replace them with better, more helpful ones. Be mindful and acknowledge the true reasons you feel it necessary to make the change…. break the habit. Another reason a habit may need to be adjusted is because it has successfully become a routine. Once that happens, you can move on to creating more habits to help you on your quest for a healthier lifestyle. Reach out to those who can help hold you accountable to your goals. Good candidates for this role would be those who engage in the habits and routines you strive to attain for yourself.
Additional resources:
Here is an excellent article that goes into even greater detail about habits, if you’d like a little more information.
Practical Psychology. (2019, February). What is a Habit? (Definition and Types of Habits). Retrieved from https://practicalpie.com/what-is-a-habit/
Reclamation… The Act of Reclaiming My Best Me
No resolutions for me, nor setting any unattainable, unrealistic goals. I’m sticking to my annual commitment of establishing my word of the year… this is the practice of selecting one particular word that will serve as your motto, guide, or focus for the coming year…
2024 is in full swing, I’m experiencing wonderful blessings and exhausting trials already… But, I have the clarity to realize that just because the date changes, it doesn’t mean that life will stop life’ing! My ongoing goal is to better manage how I react to life’s ups and downs. One lesson I was forced (um, I mean encouraged) to experience last year was that you must make time for yourself in the midst of all that may be going on around you.
Listen to yourself as well as you would your very best friend…
Take care of yourself just like you would your firstborn child…
Speak to yourself as kindly as you would to someone who is preparing your food…
Speaking of food, feed your body with the goodness and nutrients that will fuel it to perform at its highest level…
And finally, move your body because you can. So many are not blessed with the ability to move, do, run, jump, go, or even walk!
With all of that being said, I’m committed to doing better BY me, FOR me, in this new year. No resolutions for me, nor setting any unattainable, unrealistic goals. I’m sticking to my annual commitment of establishing my word of the year… this is the practice of selecting one particular word that will serve as your motto, guide, or focus for the coming year. Read more about this practice here: "Word of the Year: Faith" Blog Post — The Body Quarry.
RECLAMATION is my Word of the Year for 2024!
“the process of claiming something back or of reasserting a right:”
I wonder if you can relate to my reasoning for selecting RECLAMATION as my word of the year. Have you given more of yourself than you’ve poured into yourself lately? Have you failed to hold yourself to the highest standards of care…mentally, physically, and spiritually? I have. However, I’m focused on getting myself all the way together right now, so I can continue to give my best to others (knowing that it begins with ME)!
One of my main reclamation goals this year is to continue focusing on the proper NUTRITION for me. One year ago, I began my vegetarian journey by eliminating meat from my diet. I must say it hasn’t been the easiest, but I’ve been led by my desire to feel better through improved digestion and more energy. This is not a way of eating that works for everyone (my family is not vegetarian), but the KEY is to really dig in and take control of your nutrition and find what works best for you. I mean, really take the time to plan your meals. That would include a fair share protein, fat, & carbohydrate, and even figuring out how much to eat and when to eat it. Maybe you have the knowledge but have not been doing what you know you should be doing… maybe you haven’t had the time or ability to get the proper information and knowledge necessary to live a healthier lifestyle. No matter the concern, I can help. Take a minute to check out some of my nutrition guidance services! Nutrition Services offered by The Body Quarry — The Body Quarry
I also have a variety of ways to help bring MOVEMENT into your life! I am a Certified Personal Trainer, Group Fitness Instructor, and Zumba Instructor helping others achieve an active lifestyle since 2017. Whether you’d like to begin your journey in a one-on-one manner or with a group of like-minded people, I’ve got you covered. Just reach out! The Body Quarry's Customized Service Packages — The Body Quarry
Whether you choose to join me or not, just strive towards making the changes you need to make for yourself & for your health. If you choose to join me, just click the link below to reach out to me. We will discuss your options and how I can help! RECLAIM your definition of your best you, not someone else’s idea for what’s best for you. Do the research, make the changes, and move forward!
Staying Healthy While on Vacation
As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.
As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.
Some folks attempt to go on major diets before a vacation to lose weight, in hopes of making up for what may happen during the vacation. That is something I suggest NOT doing. For one, I’m not a fan of diets…. By “diet”, I mean short-term, restrictive, ways of eating that are sometimes so limiting and unlike your normal routine, that you revert back to old habits as soon as the “diet” ends! I’m more interested in creating and maintaining an overall healthy relationship with food, in which you enjoy the foods you love, while still being mindful of what works best for the proper functioning of your body, specifically.
I would like to share a few ways you can maintain your healthy lifestyle goals while on vacation:
Maintain good eating habits. Don’t forget to put fruits and vegetables on your vacation plate. Also, look to eat lean proteins. If you travel internationally, commit to trying some of the healthy fruits and veggies local to the areas you visit! We all know that feeling when you overindulge in food that is too heavy, too rich, and just too much…. you run the risk of missing out on precious vacation activities, because you’re stuck in the restroom! Ugh!
Choose smart snacks. Keep some “healthy” snacks handy for those times when you’re out and about enjoying yourself. Think protein bars, nuts, or light trail mix options. They just may help you resist the urge to grab something that contains too much sugar or too much fat. Now, I don’t recommend all “healthy” snacks for every day of vacation, you’ve got to have a bit of fun trying some new treats! Yay!
Stay hydrated. Keep a bottle of water with you as you go throughout your vacation days. Getting enough water is so important and is a must if you’re traveling to an area with bright, sunny days and high temperatures. Add in some physical activity, and that need for hydration will increase even more. The water will also help you feel full, which can help slow down your eating. Stop, drop, & chug!
Keep moving. Most hotels have adequate fitness centers to meet your needs. And, I actually love getting to work out in a new environment when we travel. Just think, a 30-minute workout is just 2% of your day. There’s still plenty of time to enjoy the rest of your day. Honestly, you can incorporate exercise into your vacation in many different ways: snorkeling, hiking, rock-climbing…. You can even count sight-seeing and window-shopping, if you pick up your pace and don’t stop too long! Ha!
Last, but not least, ENJOY YOURSELF! This article simply serves as a guide to assist you during your vacation. Please do not stress yourself out trying to stay focused at the same level you do in your every day life. Your vacation is an opportunity to step away from the normal routine… visit new places, see new sights, meet new people, and even try new foods! However, I must say, some of my favorite vacation days include sleeping in, ordering in, and hitting up the fitness center for 45-minutes. No matter what, you are in control. Let’s just make the most of our summer days!
7 Reasons to Take a Walk
Here are 7 unique reasons why you should be walking. Some of these may be new to you, while other tips may be a reminder. Either way, enjoy and get to walking…
Have you tried adding walking into your health routine? Perhaps, it’s always been a part of your fitness plan, or maybe you’ve just picked up the habit during your quarantine time over the past year. I wanted to share seven of my favorite reasons to “take a walk”. Some of these tips may be serve as a reminder, while others could be new to you. Either way, enjoy and get to walking!
““I love walking because it clears your mind, enriches the soul, takes away stress and opens up your eyes to a whole new world.””
Reason #1 - Walking together is a great way to connect with others. As the world is opening back up, it’s a great time to get some fresh air with friends and family you haven’t seen in a while. The great thing about walking is that a friend can make time disappear. Catching up with conversation, laughter, and sharing thoughts is the perfect way log the miles. Not to mention, taking in the beauty of the world around us, with someone we care about. Always remember to stay safe!
Reason #2 - Walk a charity walk to raise money for an important cause that holds a special place in your heart! Whether it’s cancer awareness, heart disease, ALS, or simply to support your local. community, put your steps to good use. Your participation is sure to be appreciated! Check your local newspaper or websites like active.com to see what’s going on in your area. You just might be surprised at how many events are taking place right down the street.
Reason #3 - Even if you are busy, take a short walk break. If you’re finding it difficult to fit walking into your day, try a 10- or 15-minute walk on a work break, or walk during your lunch break. The quick break can work wonders for your physical and mental health. Working out does not have to take hours of your day, heart-pumping activity can be done in short spurts, whatever it takes to get it done!
Reason #4 - Walking is as close to free as it gets! And, as my husband says, “you can’t say free without smiling”! But, seriously, if you head right out of your front door, a walk will only cost you some time and a little rubber off the sole of your shoes. You do not need fancy equipment, or clothes, or shoes. You just need the will & motivation to take care of yourself! Now, that’s not to say you can’t step it up and add extra equipment to enhance your walks…..think step counters, fitness watches, walking sticks, a hydration fanny pack, etc.. There are lots of amazing products available out there to try, if that’s what interests you.
Reason #5 - Get yourself some natural Vitamin D! You've probably heard all about the importance of vitamin D to our overall health, some of us are even deficient in this area. The best source? A few minutes of sunlight . A short afternoon walk will do the trick. Vitamin D is a vital vitamin. The presence of it in our bodies is essential for bone and muscle health, and it also helps to support a robust immune system. Do your research and find out the many other benefits of this vitamin, also request to have your own Vitamin D levels checked during your next physical.
Reason #6 - Get some “me-time”. This may be my favorite of all seven tips! We often think of meditation as something that takes place when you're sitting still, but in reality, that can be difficult to do. The doorbell will chime... The phone will ring... Your kids will need you... However, if you walk, your brain will be able to do its quiet wandering with less distractions. I truly feel we can all benefit from a bit of quiet time in our lives. The busyness of our daily lives can lead to us forgetting about what should the most important focus, our health! Our health and wellness is what will allow us to continue on, positively and productively, with our daily lives. So, don’t forget about you!
Reason #7 - Feel and look better, inside & out! Walking can kickstart your desire to create a healthier lifestyle. Benefits include, but aren’t limited to, weight loss, bone strengthening, heart health, and stress relief. Whatever it may be that motivates you to “take a walk”, just go with it! As long as you are safe and active, the benefits will certainly help you achieve your goals!
Ways to Incorporate Fitness Into Earth Day!
Earth Day is a day to demonstrate support for the protection of the environment. A set day (if no other) for all of us remember the environment in our busy lives. A day that reminds us to…
Earth Day is an annual day to demonstrate support for the protection of the environment. April 22 is the designated day for all of us remember the environment in our busy lives. A day that reminds us to continue to do the little things that help out our environment.
Here are a few tips on how to incorporate our fitness routines into Earth Day activities and celebrations:
Work in the garden:
Add colorful beauty to your home’s landscape with flowers or grow edible plants of fruits and vegetables for your household to consume
Burn calories and work up a sweat, along with working leg & arm muscles during the planting, pruning, and harvesting phases
Earth Day Tip: Flowers attract honeybees and other important pollinators like butterflies, wasps, birds.
Take a walk or a hike:
Hit the pavement in your neighborhood or check out a new trail in your local community
Get those steps in to contribute to healthy bones, muscles, and joints; not to mention improving mental wellbeing by reducing symptoms of depression
Earth Day Tip: Take the time to pick up litter to help beautify your neighborhood & preserve the beauty of the local trails.
Ride a bike:
Take a recreational ride, a workout ride, or even a ride to work
Increase muscle strength and flexibility, improve joint mobility, and strengthen bones
Earth Tip: Bike riding means less vehicles on the road, which leads to less smog emission & less pollution.
Head to the beach or lake:
Go for a swim, try kayaking or canoeing, or even do your workout on the sand next to the water
The mere sight and sound of water can promote wellness & relaxation, right along with a number of health benefits that come with muscle building and cardiovascular fitness
Earth Day Tip: Take a few minutes to clean up the litter that is usually scattered amongst the beauty of our favorite beaches and lakes.
Workout outdoors:
During the daytime, enjoy the bright sunlight by completing the workout of your choice on the porch, the patio, or the park
During the evening, workout safely by candlelight - yoga or stretching; or, try a moonlit workout in the backyard
Earth Day Tip: Using less electricity saves energy by consuming less power, consequently conserving the earth’s national resources.
No matter your preferred fitness routine, your activities can most definitely be tailored to contribute to Earth Day celebrations! Remember, your efforts do not have to wait for any one particular calendar day, but should be engaged in throughout the entire year.
The Importance of Resistance Training
Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot.
What exactly is resistance training?
Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot. Many people would agree that resistance training can even decrease anxiety, providing an option as a mood-enhancing activity.
What is the difference between resistance training and strength training?
The terms “resistance training” and “strength training” are often used interchangeably, but there is a slight difference. Resistance training most often refers to using your bodyweight alone, dumbbells or bands, or even exercise machines to build muscle. If you are working out at home and find yourself without any of those items, you can get creative by using a couple of cans of soup, water bottles, or even bottles of disinfectant spray (these days, most of us definitely have those handy)! Seriously, there are no limits to what household items can be used to offer resistance during a workout.
More on strength training…
Strength training is often referred to when you are almost always utilizing some type of weight equipment. In this scenario, you are lifting heavier weights, often with lower repetitions, with a specific goal of getting stronger. The need to increase strength could be for maintaining or improving your ability to complete activities required for daily living. Those activities may include, but are not limited to, house cleaning, running errands, getting in and out of the car, or even workplace duties. Other reasons to increase strength could be better performance in a particular sport or maybe preparation for a sporting competition.
Resistance or strength….Just start!
As you can see, both terms work to improve your overall health. That improvement also includes the ability to possibly lose weight. With any type of resistance or strength training, your body builds muscle mass, as it increases strength. This training has been shown to increase the amount of calories burned, even when you are at rest. As awesome as this is sounds, it is only one piece to the puzzle of our health. We also must take into consideration a few other factors: sleep patterns, food & nutrient intake, stress levels, and hydration levels… just to name a few!
With all of that being said, do not neglect incorporating resistance training as a major component into your overall health and wellness plan. If you need assistance in figuring how to start, what exercises to perform, or even what equipment to use, don’t hesitate to reach out. I am more than happy to help!