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Get Back on Track

We make New Year's Resolutions. We make promises to ourselves... and often we don't follow through. Or sometimes we do good for a period of time and then go back to our old ways. But there is ALWAYS an opportunity to get back on track. Here are some tips on how to get back on a path of health and wellness.


#1 – One thing at a time!

Start small, don’t try to give up EVERYTHING. One small change can make a huge difference. Start drinking more water. Add a vegetable per meal… or even just per day! Studies show that making small changes will lead to more long-term results.


#2 – Don’t wait

You don’t have to wait until the New Year, or until the time is right, or until some monumental experience. There is never going to be “the perfect time.” Just make the decision and do it. Not every day will be perfect, some days you will slip but the next day, just start over!


#3 – Move each day

You don’t have to go out and run a 5K or attend an hour-long aerobics class. Just 10 minutes of some kind of movement will be beneficial. Walk your dog, take the stairs instead of the elevator, do household chores! It doesn’t have to be hard. Start with 10 minutes and work your way up.


#4 – Find a friend

Accountability is important! Having a friend that knows your goals and can exercise with you, share recipes, and share victories will help you stick with it. But they can also be there when you don’t feel like sticking with it, and when you aren’t feeling “victorious.” Friends also make things more fun!


#5 – Eat the rainbow

Count colors, not calories. Don’t be restrictive with your diet. This goes back to #1… if you start say, “I can’t eat this.” or “I can’t eat that,” you set yourself up for failure. Rather than taking away, add in! Get creative, add more colors to your plate, eat one more piece of fruit. Colorful foods provide phytonutrients and protects our bodies from disease and builds our immune system.


#6 – Meal prep

Dwight D Eisenhower said, “Plans are nothing, planning is everything.” You can talk all day about what you are going to do and not going to do but your meals won’t cook themselves. One huge key to living a healthy lifestyle is whole foods. Eat food that DON’T have labels… you know why? Because they only have 1 ingredient. If you don’t make a plan for what you will eat, you will end up eating out or eating out of a box. Keep it simple and have “themed” dinners – Mexican night, No-Meat Monday, or Italian night. Have a list of go-to recipes and rotate.


#7 – Don’t drink your calories

Alcohol and sodas are your worst enemy! Wine and beer have high sugar, carbs, and calories. Sodas are incredibly high in sugar and diet soda is full of harmful chemicals. Water is ideal of course, but not always fun! Add fresh fruit to your water or go sparkling if you need a little fizz. Another great option is kombucha and with its probiotics, it’s great for your gut! Pour it in a wine or beer glass and enjoy!


#8 – Hydrate!

Speaking of water…. You should be drinking ½ of your body weight in ounces of water each day. So, if you weigh 150 lbs, that is 75 ounces of water. If you don’t like water, add fruit or lemon to see if it helps. Green tea also counts but if you have to use sweetener go for honey.


#9 – Give yourself some grace

If you indulge or make a bad food choice, do not let us ruin your day. We are human. And sometimes we just need ice cream… just don’t make it EVERYDAY. Make the next best decision and start fresh each day.




A healthy lifestyle is a journey. You will take twists and turns, you will make detours, and a couple of U-turns. Sometimes you have to pull out a map. The trip doesn’t have to be boring or mundane and it’s always better with friends. Just make the decision to get in the car and go!



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