Hi there, hope you guys are well. For those who know me, you know that for a big part of my life I have been traveling around the globe. And for those who will get to know me my name is Aldona and I'm a Wellness Coach, fitness professional and the founder of Holistic Beauty Journey - International Wellness Concierge service.
During all those years while working in the Wellness industry all over the world, I have been trying on myself different fitness routines, diets, supplements, beauty treatments etc. Today I have decided to share with you my experience and I have chosen 10 ways, which worked for me to live a healthier life. Hopefully it can be of great use for you as well.
First things first...what does it mean to have a healthier lifestyle? Travelling around the world and learning from different cultures has taught me that a healthy lifestyle is the one which helps to keep and improve people's health and physical and mental well-being. The ways to being healthy include healthy eating, physical activities, weight management, and stress management including mindfulness.
Living a healthy life is one of the key things you can do to stay or become well. How you eat, move, relax, and connect to others and with yourself—all of these play major roles in healing your body, mind, and spirit. The choices you make today matter! We need to keep in mind that in order to improve we need to change, so we can keep growing. If we want to see changes in our life we can't keep doing the same things and choosing over and over the same pattern. Today’s choices determine the choices available to you tomorrow.
Think about small but meaningful changes. Link the behavior to the meaning and joy in your life. This will prepare you emotionally and mentally to sustain the behavior in the long run.
It is good to have a little plan, just so you feel you have a guidance. Pick one or two small changes to start with, something that feels do-able: 30 min walk twice a week, switching from white to whole grain bread, starting dance lessons, start using yoghourt instead of cream, add extra glass of water per day, start 10minutes meditation every second day, stop and breathe deeply for a moment, clear your head etc.
Life is a matter of choices and we are blessed with free will. Every choice you make it makes you. Sometimes it's the smallest decision which makes biggest changes in your life.
1. Maintain Healthy Habits Every Day
When it comes to maintaining a healthy lifestyle, one of the most important things you can do is to be consistent. No matter how busy life gets or how much your schedule changes on a daily basis, try to eat the same balance of whole foods, consume a similar number of calories, and do a consistent amount of physical activity. Consistent action creates consistent results - give yourself 'TIME' - be patient with yourself. It might be bitter to start with but its fruits are sweet.
You might be tempted to maintain your healthy habits during the week and give yourself a break on the weekend, but it’s important to keep things consistent. Without consistency you might get confused and loose a track of your progress. The body has a harder time adapting, and forming habits may be more challenging. Eating healthy and working out is not a trend or a 2 weeks diet, it is a lifestyle which benefits you long term.
2. Choose Exercise Routine You Love
It’s not always easy to motivate yourself and get up in the morning a couple of hours before work or hit the gym after whole day in the office, or running as a headless chicken trying to deal with everything around.
We have this tendency to find perfect excuses for that:
It has been a long week….,
Work is crazy at the minute,
Couldn’t get kids out the door all week,
My dog ate my training shoes, my cat wanted to eat my Gold fish…never ending list…Sounds familiar?
Trust me i've been there, done that and heard a lot from my clients..and this is where the big 'but' is coming...It is not about having time, it’s about making time!
You only have one body and health in life...you probably already know that regular exercise and good physical fitness is essential for helping you reach or keep your ideal weight. But you might not realize how important exercise is for feeling good and maintaining a healthy lifestyle.
All of us are different and the main point is to find a type of workout which will be the most suitable for you. This is where working with a Personal Trainer or joining different fitness classes comes in handy. A Personal Trainer will help you to find a program which will be tailor made for your needs, they usually do a proper fitness consultation with you to find out your likes and your dislikes. I always say to my clients that I will not make them run, if they hate running...there is always alternatives. If you decide that you would like to try group classes do it, check a few of them and find the instructor you really bond with as this will keep your motivation sky high.
I remember when I started with Zumba, way before I became an instructor I had tried many different places and instructors. For me dance and fitness was, still is and I'm sure always will be the best form of therapy and a kick of positive energy, which charges my batteries and pumps an extra dose of endorphins straight to my veins with a huge SMILE on my face as an result.
One hour workout is like 4% of your day…
Ideally what you're aiming for is:
- Work out 3 to 5 days a week for 30-60min
- Alternate cardio, strength and stretch/ tone/sculpt
How you will create your routine it is absolutely up to you. Sometimes it does feel like we don't have time and we are pretty busy but still want to fit in our training, in that case it is good to have some go to routines. There are plenty of fast workouts and now more are available through online streaming. Follow www.holisticbeautyjourney.com to get some new workout ideas.
3. Get a Full Night’s Sleep
Life has a habit of getting busy, but if you never make time for sleep, your healthy lifestyle goals could suffer. After all, sleep debt and weight gain are more closely connected than you might think. When you don’t get enough sleep, you’re more likely to skip the exercise that helps you burn fat and build muscle, and you’re prone to making unhealthy eating decisions. In fact, sleep deprivation encourages unhealthy decisions, as it reduces activity in the part of your brain that oversees impulse control.
So how can you make sure that being tired doesn’t prompt you to make bad choices? Aim to get between seven and nine hours of sleep per night, and try to find the ideal amount of sleep for your body.
Sleep improves stress, reduces inflammation, and allows cells to re-charge and repair damage - simply reseting our system. It also keeps us functioning at our optimum levels both mentally and physically.
4. Forgive Yourself For a Bad Day
Even when you try your hardest to stick to your healthy habits, you have to expect the occasional setback. Whether you feel under the weather and have to skip your spin class or you accidentally overindulged at a birthday party, you’re bound to have a bad day every once in awhile.
When this happens, don’t assume the worst or convince yourself that you’ve ruined your diet for good. Instead, do your best to power through the day, forgive yourself for a minor slip up, and get back to your healthy habits right away. Try drinking extra water, making sure that you get enough sleep, and restocking your fridge with healthy options. Understand that one off day won’t compromise all your hard work and that a small setback doesn’t have to derail everything you want to achieve.
5. Staying Hydrated
The importance of hydration. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.
You should drink water every day. Most people have been told they should drink 6 to 8 glasses of water each day. That is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day. If you are concerned that you are not drinking enough water, check your urine. If your urine is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.
If staying hydrated is difficult for you, here are some tips that can help:
Keep a bottle of water with you during the day. To reduce your costs and safe the planet, carry a reusable water bottle and fill it with tap water.
If you don’t like the taste of plain water, try adding a slice of lemon, lime, orange, mint, cucumber, etc to your drink.
Drink water before, during, and after a workout.
When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan.
If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed.
6. Beauty of Mindfulness
It’s a busy world. You fold the laundry while keeping one eye on the kids and another on the television. You plan your day while listening to the radio and commuting to work, and then plan your weekend. But in the rush to accomplish necessary tasks, you may find yourself losing your connection with the present moment—missing out on what you’re doing and how you’re feeling. Did you notice whether you felt well-rested this morning or that forsythia is in bloom along your route to work?
Mindfulness is the practice of purposely focusing your attention on the present moment—and accepting it without judgment.
Mindfulness is now being examined scientifically and has been found to be a key element in stress reduction and overall happiness.
Mindfulness improves well-being. Increasing your capacity for mindfulness supports many attitudes that contribute to a satisfied life. Being mindful makes it easier to savor the pleasures in life as they occur, helps you become fully engaged in activities, and creates a greater capacity to deal with adverse events.
Mindfulness improves physical health. If greater well-being isn’t enough of an incentive, scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, , improve sleep, and alleviate gastrointestinal difficulties.
Mindfulness improves mental health. In recent years, psychotherapists have turned to mindfulness meditation as an important element in the treatment of a number of problems, including: depression, substance abuse, eating disorders, couples’ conflicts, anxiety disorders, and obsessive-compulsive disorder.
7. Eat your Veggies and Fruits
Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to: Reduce obesity and maintain a healthy weight.
Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.
No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.
Plus they are sooooo yummyyyyy :-)
8. Go Outdoors
I am such a NATURE girl! I feel truly alive and in harmony with myself when I'm outside, enjoying the beauty of the mother nature. I can get lazy and sometime push myself to go go but it does just to remind me how amazing it feels. My mind, body and soul feels in peace, awake, feels more space and refreshed with the breeze of the fresh air.
Being outside helps to reconnect with the power of nature, but also ours. We get activate breathing more oxygen and our body relax even when we are moving.
Fresh air, plants, trees, sound of the sea waves,sunlight, mountains, parks and all other elements have a profound effect on our health and wellbeing. It can shift our mood, makes us focused on good vibes and thoughts, helps us be more optimistic and have huge positive impact on our mental health.
9. Happy Bubble Rule - rediscovering pleasure and happiness
We all know famous - "Don't worry, be happy" by Bob Marley, don't we?!
I know that sometimes it is easier said than done but we at least need to try. It is all about our attitude. Get up in the morning and decide that today it will be a good day, remember positive vibes attracts positive tribes. Don't let anyone take your loving energy away. An essential ingredient of happiness is being aware enough of what we have in our lives so that we are not on an endless mental quest for what we wish to have. Be grateful for what we already have in our lives. Happiness is simplicity.
- Stop judging and criticising yourself
- Stop comparing yourself to others
- If you feel bad don't try to avoid the problem, communicate and solve it - stop bottling up the issues, as they will explode one day and then it might be to late
- Forgive yourself
- Love yourself
- Look for the bright sight in the difficult situation
- Allow yourself to have fun
- Be friends with yourself - connect with your inner you
- Give yourself time - be patient
10. Beauty Routine
While a skin care routine same for face and for a body may sound like high maintenance, in reality, the steps for healthy skin are not only necessary but they’re easy to implement too.
Investing early in the health of your skin, with regular skin care, will not only better protect it from the harsh effects of our environment, but also keep you looking and feeling your best. Importance of this routine goes from boosting your sense of self-confidence to keeping you grounded in the present moment and overall, making it a bit easier to love yourself, following a daily skincare routine is almost a must. The mere act of taking good care of yourself can be immensely beneficial, especially so in times of stress or moodiness.
Taking good care of your skin health daily will save you dealing with many possible issues in the long run. Skin problems like deep wrinkles, hyperpigmentation, acne scarring, or other skin issues can be prevented with a daily self care.
I truly believe in a fusion of inner and outer beauty to complete the circle.
Hope you guys will benefit from those little tips. For more details and to get in touch with my favourite experts please go to www.holisticbeautyjourney.com