Finding the Time to Workout for Moms

Tips for finding the time to workout for moms.

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Being pulled in 10 million different directions is the nature of the beast when it comes to mommy duties. But as my husband so kindly reminds, if you really want something, you’ll make time for it.

That being said, it’s easy to get caught up in excuses to not do something for ourselves as mothers, meanwhile we somehow manage to do for everyone else around us. I suppose I should say women in general. It’s our nature to nurture.

I’ve adopted some progressive health habits that include me working out almost every day. With two 9-year-old sassy ladies, homeschooling, a trucker husband and a house to run, I could come up with all the reasons in the world why I don’t have time to work-out.

And I have! I genuinely couldn’t figure out where to carve the time out, but I did and I’m making awesome gains as a result of finding me-time.

Honestly, I have a million other things that need to be done and because I’m a crazy lady I’m always thinking about those million things, even when I’m sitting still. Lol!

Enough about the excuses, here are some areas of our lives we can break down to find the time to spark up those happy endorphins!

 

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1.) Wake up early, before the madness begins

I tried this method. I was able to get up a few times in the morning and it felt great being able to wake up and knock out that workout for the day.

If you’re an early riser or prepared to become one, this is a great option!

There’s something tranquil about the still of the morning in a quiet house and spending that time to yourself to prepare for the day.

 

2.) Workout before bed

My husband is ex-military and he’s very into working out and maintaining some of those old PT habits. He tells me that it may not be the best idea to workout right before bed because of that energy boost it gives you.

I felt inclined to offer that alternate way of thinking because this is actually my chosen method. I was not able to maintain morning workouts because of my morning homeschool routine with my daughters.

That being said, I opted to begin working out at the end of the day when they go to bed and it was a great fit for me!

My religion stresses that doing a small thing consistently is better for you. Because I found that I could be consistent with this routine and stuck with it, it’s working wonders for me.

Find your own happy place 🙂

 

3.) Work out in spurts throughout the day

If you can’t find one long stretch of time to workout at any given time of the day, try 10-minute intervals at various times throughout the day.

Maybe you have 10 minutes for biking/walking/elliptical, whatever you have at home. Take a walk outside or around your building at work while you’re on break.

If you don’t have any equipment, use your own body weight. Calisthenics are great for using your own body weight to build muscle and cut the cost of a gym membership.

YouTube and Pinterest are flooded with exercises you can do at home if you need some ideas.

 

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4.) Workout with your kids

Believe it or not, our children love to do anything with us. If you can’t sneak in a workout without them, have them join you.

You’ll instill some healthy habits in them and improve your own well-being.

Some nights me and my girls cruise YouTube and pick out random workouts to do. We don’t always keep up with the people on screen but we actually have fun trying.

We do anything from African dancing, kickboxing and walking to belly dancing. Lol!

Give it a try, you might be surprised by their reaction. Consider it bonding time.

 

5.) Make up your own workout

The reason I listed this as a way to help you and break through the excuses, is because sometimes we don’t do something because we don’t know where to start.

If you don’t workout already, the thought of beginning can be somewhat intimidating. You don’t know what to do and you don’t know what to expect or if you’re doing it right.

As long as you’re moving, you’re doing something right! (Cardio-wise anyway … with equipment or calisthenics be sure your technique is correct so you don’t hurt yourself)

When I work-out, a huge portion of it is a set of movements I designed for myself based on where I want to improve in my body.

I had some assistance and I did some research online but I found something that works for me. Pinterest is also full of ideas for this very thing. They have some very creative workout routines.

A cute one I saw has a list of exercises for each letter of the alphabet. You spell your name and do each of the exercises for each letter and repeat the set 3 to 5 times.

When you know what you’re going to do, it’s easier to dive in, do it and get it done.

 


 

Well that’s it for now. I hope you can utilize some of these tips to find your workout groove and get moving to those results you’re striving for!

If you have tips you’d like to share, please tell us about it in the comments below.

 

Best to you, Shante ♥


 

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Author: Shante Stoner is a homeschooling mother, solopreneur and health and fitness wannabe. She started a business from home where she specializes in creating email collection funnels and blog post writing. She loves her adventures with family and trying to get her business to take off. She’s blogging the journey and any info she feels will help others on theirs.

How to Establish a Healthy Lifestyle in your Home

Establish a healthy lifestyle in your home.

Establishing a healthy lifestyle can seem like a tough road. When we get stuck in our ways, breaking a routine can feel like the hardest thing ever. But it’s not!

With these simple steps you can involve everyone in your home to join you on your journey.

Having support when you venture into a new stage of your life is always awesome and can have a huge impact on the longevity of your goals.

Some things will apply to you, such as having a partner or children but other things may not. I believe that you can still gain some benefit from these tips no matter your situation in life.

 

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1.) MAKE A PLAN

First things first, you need to sit down and make a plan about what you’re trying to do. Knowing where you are and where you’re trying to go is crucial to the process.

Here are some ideas for going about planning:

  • Take a moment to sit alone and reflect

Think about what you want to do and do it.

  • Create a vision board for fun

You can ravage some old magazines and prints laying around, purchase magazines just for this purpose, or even print some images from your computer.

Grab a poster board and some glue. Start cutting and pasting your vision into a reality.

  • Decide what being healthy means to you and the best route to take

Think about things such as fitness. Will you incorporate work outs, and if so, what kind?

Will you change your eating habits? If so, to what? Are you cutting things out of your diet or adding more of something that was missing?

Examples might be eliminating sodas and increasing water intake.

  • Plan and list some staple foods to keep in the freezer and snacks to always have on hand

For example, in my house we have a fruit bowl. The kids know that any time of the day when they’re hungry they can grab whatever’s there and keep moving.

You may choose to always have some almonds for snacks or lean meat in the freezer so that you can always be prepared for a healthy dinner.


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2.) GET ORGANIZED

We do make plans in life but sometimes life happens and plans fall through. However, having some organization can increase your likelihood of having successful plans.

  • Establish Meal Times

This doesn’t have to be written in stone. Loosely create a plan for approximately when breakfast will take place, as well as lunch and dinner. Also plan for your snacks.

An example might look like this:

Breakfast: 8:00am Snack: 10:30am Lunch: 12:30pm Snack: 3:00pm Dinner: 6:00pm

  • Establish Meal Planning Days or Even Meal Prep Days

Once you’ve established your meal times, establish a day to sit down and plan your meals ahead.

Some people choose to do this the night before, some choose weekly and some choose monthly. Whatever your preference, pick a day, sit down and go for it.

There are all types of planners online that you can download and print, you can use free apps on your phone or just a good old pen and pad. Record your ideas for what meals you will have and what ingredients you need to have.

If you choose the weekly route, you can create your plan and then go grocery shopping for that weeks’ worth of ingredients.

You can also choose to have a meal prep day where you actually cook some of those foods all in one day and freeze them until you’re ready for them.

Be sure to educate yourself on how long certain things can be refrigerated so that you can move them from the freezer to the fridge accordingly.

CLICK HERE for my FREE Meal Planner Template to get started!

  • Establish Sleep Routines

Again, loosely decide what a good bedtime is for you, and everyone in your home.

If you have small children, this might mean coming up with a solid nap time to aim for.

For school aged children and yourself, create a time for bed that will allow you the maximum amount of sleep according to what time you need to wake up in the morning.

Sleep is vital to good health and should be incorporated into your routine.


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3.) GET YOUR PARTNER ON-BOARD

If you’re married, speak to your spouse about what you’re trying to do and educate them on the benefits of the whole family being involved.

Then they know what you’re trying to do and can be a great support system for you.

If they choose not to get on-board, at the very least they have an idea about some changes that may begin to happen in the home.

4.) SET THE SCENE

Initially you may need to purge some things from your home. If you were a heavy snacker, you might still have some unhealthy things lying around.

Now generally speaking, I’m not one to waste food. But, if you’re going to take this change seriously, you have to clean house.

Having those things around will only give you an excuse to put off starting your transition or throw off your progress when you eat them.

Maybe you can think of a creative way to get rid of the junk without being wasteful. If so, go for it.

Once you’ve gotten rid of the bad choices, replace them with better choices. Again, have some healthy go-to snacks and staples for any day.

You may find that your favorite foods have some organic counter-parts with healthier ingredients.

Don’t be afraid to experiment and try some new things. You’re setting the scene for a healthier lifestyle so you have to find what will work for the long term.

It may take a lot of testing, trial and error but it’ll be well worth it in the end.


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5.) INVOLVE YOUR CHILDREN

  • Discuss the importance of being healthy with your kids

Explain to them what it means to your family and how that fits into your home. Prepare them for any changes as well.

  • Create Shopping Lists Together

Your children, depending on their age, may be able to sit down with you on meal planning days and add their input on meal and snack options.

They can also help you do the shopping when you head to the store.

This will help them to learn the importance of organization and planning, also sticking to a budget.

  • Fix Healthy Meals and Snacks Together

Again, depending on age, you can let your kids help you out in the kitchen. There are a number of safe things they can do.

They can gather tools like measuring cups, bowls, mixing tools or ingredients. They can pour in certain ingredients or help set the table. Get creative!

  • Workout Together

One thing my girls love is working out with me! If your children are old enough, have them get up and join you in your fitness efforts.

If you’re going for a walk, take them with you. If you’re going to watch a workout video, have them beside you.

If you’re doing random activities like basketball, tennis or some other sport, then teach them and then allow them to play the game with you.

There you have it. If you’re ready to jump on this new life of healthy habits, there’s nothing left to do except get started.

If I’ve missed anything, please share tips that have worked for you below. Until next time, I’m wishing you all the success in your journey.

 

Best to you, Shante


 

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Author: Shante Stoner is a homeschooling mother, solopreneur and health and fitness wannabe. She started a business from home where she specializes in creating email collection funnels and blog post writing. She loves her adventures with family and trying to get her business to take off. She’s blogging the journey and any info she feels will help others on theirs.

5 Motivational Tips on Your Weight Loss Journey

Tips to keep you motivated while trying to lose weight.

Let’s get real about weight loss. Of course your main reason for wanting to lose weight should be to improve your health and longevity. And for most of you, I’m sure it is.

Even though we know there will be huge benefits waiting on the other end of that sweet success, it can be hard to stay the course.

Especially when you don’t know where to start, it can be hard to see the finish line. There are so many fad diets, online fitness trainers, shakes and the list goes on and on.

Regretfully speaking, I’ve tried too many of those quick fix ways to get the ball rolling. And when it’s all said and done, adapting to an overall healthy lifestyle is the route I chose to take.

I have to watch what I’m eating, watch my portion sizes and I recently joined a gym with my husband that I absolutely love!

Even knowing that I will be better off once I reach my actual weight loss goals, it can still be difficult at times to maintain the guidelines I’ve set out for myself. So, we’re in this together.

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Here are some tips that keep me motivated and keep my mind on track when I’m losing focus:

1.) Keep in mind that you’re improving your health:

I saw a doctor who very clearly spelled out all of the diseases that the stomach is a breeding ground for. Especially if you carry most of your weight in your stomach, you are at risk for various types of disease and cancers. Losing that weight and getting that extra fat out of there will improve your health drastically.

 

2.) Think of how you will look when you reach your ideal weight:

This is not about vanity! You’re working hard for that body you want, own it. Use the power of visualization to work in your favor. Seriously, think of the body you will have at the end of the road.

Give yourself about 60 seconds a day to just sit, close your eyes and imagine yourself in that body. In shaa Allah (God willing) that will come to fruition for you!

 

3.) It will increase your confidence and self-esteem:

When we look better, naturally we feel better. Please don’t think that you cannot have confidence in yourself right now. You most definitely should! Living in the body you desire will only increase your self-esteem.

Just the fact that you will have completed this journey successfully, will give you all the confidence in the world that you can do whatever you put your mind to. This happens anytime we complete a huge goal that we set out to accomplish and then accomplish it.

 

4.) You will increase your endurance and feel better:

Having the extra weight off your body will allow you to move around more with ease. If you have children, you will be able to run and play with them without getting winded. Stairs will not be an issue and you can explore the world around you effortlessly.

Please go explore! Me and my girls love it. When you lose weight, naturally your health improves (if you do it the right way). Because of that boost in your health improvement you will feel better.

 

5.) Enjoy better skin and healthy hair:

Again, if you’ve done this the right way and increased your intake of healthy fruits and vegetables, you’ll literally be wearing the benefits. Especially with drinking your daily recommendation of water (at least 8 cups).

You will see clearer skin, healthier hair and stronger nails. I mean if you think about it, vitamins that are supposed to help with these issues are packed with fruits and veggies. Get it straight from the source.

 

Bonus: Justified shopping trip in the works!

If you’ve lost a significant amount of weight, your clothes probably won’t fit. I think that calls for a shopping spree.

Fun Idea: For every pound you lose put away a certain amount of money. It can be in the bank or a jar, get creative and make it look cool. Once you’ve reached your goal weight, take the money and go buy some new clothes. You may not get an entire wardrobe but something to make you feel the change.

 

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I can’t stress enough how important it is to go about weight loss in the safest way possible. Don’t get caught up in gimmicks and scams. I recommend doing it naturally. Change your lifestyle. Eat better, move more and keep a positive mindset.

Develop healthy habits for a lifetime and you’ll never have to diet again. Do you have any motivational tips you’d like to share that I didn’t? Comment below. I’m rooting for you on your journey.

Best to you, Shante ♥


 

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Author: Shante Stoner is a homeschooling mother, solopreneur and health and fitness wannabe. She started a business from home where she specializes in creating email collection funnels and blog post writing. She loves her adventures with family and trying to get her business to take off. She’s blogging the journey and any info she feels will help others on theirs.

10 Steps to Your New Healthy Lifestyle, Start Today!

10 Tips to get your healthy lifestyle started today!

Are you lacking energy, always finding yourself at the doctor or feel like your quality of life is slipping away? If so, it’s time for a fresh start to healthy living!

Transforming your health will lead to a stronger, alert, more confident, beautiful you. Yes, we have doctors and professionals who are “in charge” of our health. But are they really? Do they really have our best interest at heart? Ok, some do.

I’m not telling you to ditch your doctor. But I am telling you that your health is your own responsibility. They can guide you, but ultimately you need to know your body and be aware of what’s best for you.

It can seem difficult if you’ve never been conscious of this before, but it’s not impossible. You can start today.

Don’t wait until the morning or next week on Monday, start right now! You can make small adjustments that will lead to major habits and transform your life.

I’ve been where you might be. I’ve been careless about my health and allowed myself to depend on “professionals” to advise me and make recommendations for me.

But I decided to educate myself, and incorporate natural, organic habits. I benefit more, my children benefit more and my family benefits more. Win, win, win.

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Ok, I have a lot to say here guys. Here are my top 10 tips to help you get going today!

 1.) Make Sure That Your Spiritual Life is Sound

Get your affairs in order and be conscious of staying in good graces. At the very least, try to be a good, moral person.

There is a lot of peace in knowing you’re doing the right thing, knowing you’re helping someone, and knowing that your presence brings positivity and benefit to the world.

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2.) Start Small

Make small changes daily. They will lead to long-term habits and right into your new lifestyle.

Don’t become overwhelmed thinking you have to know everything or do everything just right or it won’t work. That’s just not the case.

You only need consistency and determination. You have to want this, and you have to see it through. This is for life. Create, nurture and grow good habits.

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3.) Drink Water

Let’s face it, we know a lot of what we drink is packed with sugar and a bunch of other ingredients we can’t even pronounce and know they’re not good for us.

Drinking water has lots of health benefits.

  • At least increase your water intake. Again, start small. If you’re not used to drinking water, start drinking 1 bottled water throughout your morning and 1 throughout the evening.

This will allow you to increase your water intake and decrease the junk. Most physicians will tell you to drink at least 8 cups a day, so work up to that.

  • You can infuse your water with different fruits or herbs to add flavor and more health benefits.
  • Drink a cup of warm lemon water in the morning. It helps flush the digestive system and re-hydrate the body. Fresh start to the day. More benefits here.

 

4.) Drink Green Tea

Green tea is an ancient gem of healthy goodness. It’s packed with antioxidants which aid you when you’re sick, it speeds up your metabolism and gets your bowels moving.

If you’re looking for an added drink to your new lifestyle, alternate between water and green tea. Even expand into different flavors of tea, pretty much every blend has different sets of health benefits.

Common Green Tea Benefits – See Healthline Newsletter for more:

  • Improves brain function
  • Increases fat burning
  • Antioxidants in Green Tea may lower your risk of various types of cancer
  • May protect your brain in old age, lower your risk of Alzheimer’s and Parkinson’s
  • May reduce your risk of cardiovascular disease

Have a cup in the morning with breakfast, or at your meals throughout the day to replace sodas and juices. My kids love it!

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5.) Get Moving

Whether you choose to just walk for about 20-30 minutes a day, your health and your body will see massive improvements. Walking for just 30 minutes a day can improve your mood and endurance.

If you want to scale things up a bit, try a few of these ideas:

  • Sign up for a class at your local gym. Group fitness is a big deal these days and options for classes to take, continuously expand. You can take Zumba, Dance Classes, Cycling, Kickboxing, Yoga, Pilates, you have possibilities for days.
  • You can get a membership at the gym and just go freestyle it. You can find lots of workouts on YouTube if you need some ideas for the gym, or even Google. There are also apps for tailored gym workouts that you can get right from your phone.
  • Get some comfortable work-out clothes, get something cute if you need that for motivation.
  • Be sure that if you’re lifting, get some protein in your system within 45 minutes of the workout to replenish your muscles.

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6.) Track Your Food Intake  

What you put into your body plays a huge role in how you feel and your overall health.

Ok, some may oppose this, and some may love it. I get that no one wants to count calories because it can seem very tedious. Even if you don’t track your calories, jot down what you eat and drink.

If you’re aware of what you’re eating and how much, you can easily see where you can make improvements and find patterns to cut off.

  • Make mental notes if you’re not one for writing things down, but be sure you have a good memory.
  • Use a journal. There are tons of free printables online if you’d like something creative and flexible. Or you can just buy a notebook from any local store.
  • Apps. There are lots of apps available on your Android or iPhone to look into. MyFitnessPal is a calorie tracking app, you can also use the desktop version straight from your computer. The beauty in the app is not just about counting calories. Because you’re tracking calories, it forces you to be mindful of portion sizes which is where a lot of us mess up.
  • You may see the calorie count for a huge candy bar and think, oh wow, only 140 calories. But if you look closer, it’s 140 calories per serving and it may say the serving size for the bar is like 2 or 3! Using apps like this one, make us more conscious of serving sizes. It can make a huge difference in itself.

My little portion size horror shock came the first day I started tracking. I’d had dinner at iHop. Once I entered in the meal I had eaten, it was like over 1,000 calories by itself!

Once I looked at my total from the day, it was somewhere around 3,000 easy. It was an eye opener for me. Seeing portions for what they really are can make a huge difference in trying to get to your optimal health. This brings me to my next tip.

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7.) Watch Your Portion Size

Like I just mentioned, it’s easy to go overboard when you’re eating something good. Just controlling your portion size can make a drastic difference in the way that you feel and look.

Here are a few ways you can try to avoid eating too much.

  • First things first, know the serving size of what you’re eating and just eat one serving.
  • For food in large amounts, transfer it and then eat it. By this, I mean like if you have a big bag of chips and the serving size is 15 chips, take out 15 chips and put that on a plate or in a baggie and then eat it from there vs. eating straight from the bag. It’s easier to just keep eating if you don’t.
  • Use a smaller plate. If you use a smaller plate, naturally you will put less food on it.
  • Make sure that you give yourself some time for your food to settle and register to your brain that you’re not hungry anymore.
  • Eat slowly. If you eat slower, you give yourself a chance to break down your food properly and, again, allow your body to register that you’re actually full.

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8.) Eat as Clean as Possible

Try to focus on eating food as close to its natural state as possible.

  • I’m referencing to staying away from overly processed food as much as you can. You know, the ones with the label that have an ingredients list about a paragraph long. Now this won’t always be the case. Sometimes you have organic/natural processed foods with a lengthy ingredients list too, those foods may not be as bad, just be mindful of what the ingredients are.
  • Stay away from the middle aisles at the grocery store (as much as you can). The bulk of the healthy food, like produce, dairy and fresh meats are along the outer areas of the store. Stick to those sections.
  • Eat natural and organic food as much as you can. It can seem costly in some places but it doesn’t have to be. If you have a Trader Joe’s or Whole Foods in your city, they have store brands that are still organic and cost a little less than the rest of the food in the store. Shop around and get creative. If it comes down to it, pick and choose what you think is more beneficial to eating the organic version of and buy that.
  • Experiment a little. Find some healthy recipes and play around with them, make it fun. Pinterest is awesome for that.
  • Visit your local farmers market when you can. The produce will be fresh, maybe a little easier on your pockets and you’re supporting families from directly within your community.
  • Make shopping lists. Be prepared when you go grocery shopping so that you only buy what you need. Good for your pockets and you’re more likely to stick to the proper food you went looking for.
  • Meal plan. Pick a day of the week to sit down and plan your meals for the week. You’re more likely to stay on top of what you’re eating when you know what you will be eating in advance.
  • Eat healthy snacks. Reduce eating unhealthy snacks. I’m not going to tell you not to eat your favorite snacks or things you love, but just remember to eat certain things in moderation or try to find a healthier version of it.
  • If you eat out, choose healthier menu options. Just about everyone has them now.
  • Oh yeah, don’t skip breakfast. This is your fuel for the day and will get you off to a good start. Choose healthy breakfast options that will benefit your mind and body and not give you a sugar high or weigh you down.

Again, start small. Take baby steps to add these tips into your routine.

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9.) Organize your Life

Living a life of chaos is toxic for your mental health. We cannot plan for everything in life, but things we can plan for, plan for them. Be as organized as you can, in your space and in your daily activities.

  • Use planners. Anytime you have a doctor’s appointment, sports activity, meeting, etc. jot down the date and time. Be prepared.
  • Have an idea of how your day is going to go. Plan for what you have going on, the night before.
  • I’m Muslim, I have 5 prayers to do throughout the day, so I have to plan when I’m going to certain places based on the time I have to go and if there will be some place to pray nearby. If you have regular activities such as this, everyday, then plan around the timings accordingly.
  • Set regular times for meals, sleep, exercises and running errands. If you know when you’re going to do something, it relieves your brain of trying to remember to fit everything in.

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10.) Get Your Sleep In

Understand that your body needs the recovery that only sleep provides. You must get in a sufficient amount of sleep if you want to function at your best potential.

The National Sleep Foundation recommends ranges between 7-9 hours a night depending on age. Try these tips to help you sleep better.

  • Shoot for going to sleep at the same time every night. It will become routine for you and your body.
  • Make sure you have the right mattress and a comfortable pillow. This can make a huge difference in sleeping sound.
  • Set the scene:
    • Make sure your room is dark.
    • Keep electronics away from your sleeping area.
    • Use a good old-fashioned alarm clock so that you can keep your phone far away.

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As you can see, living a healthy lifestyle includes everything from your spiritual and mental health to physical well-being. You will need to make adjustments over time to cater to all of these aspects of your life.

Accept that this will be a journey and a lifestyle change. It’s going to take discipline and consistency but if you achieve the goal of making the full transition, you will be so happy with yourself!

You’ll have all of the natural benefits that come along with living a healthy lifestyle. You will have more energy and clarity and be prepared for all that life has to throw at you.

Stay the course. Remember, slow and steady wins the race. You owe it to yourself and I’m rooting for you!

Go start now! Go drink a bottle of water, have a cup of tea, go to bed on time tonight, go for a walk, make your next snack a good one and make your next trip to the grocery store a health food shopping binge. Start right now!

Have you recently adopted any habits that improved your quality of life? Share with us, comment below.

Best to you, Shante ♥


 

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Author: Shante Stoner is a homeschooling mother, solopreneur and health and fitness wannabe. She started a business from home where she specializes in creating email collection funnels and blog post writing. She loves her adventures with family and trying to get her business to take off. She’s blogging the journey and any info she feels will help others on theirs.