Do This, Not That, for Your Health

I hope you had an amazing week. It was a busy week for me as I had the opportunity to be interviewed for several podcasts on optimal health. And, as I reflected on all of the different concepts I talked about, I thought that this week I would share with you some key strategies that I use to help my clients become ultra successful in their pursuit of optimal health.

For fun, I thought I would use a Do This, Not That Format!!

This is a fun way to challenge limiting beliefs to help you consider a different work smarter, not harder strategy.

So, here we go:

1) Do This: Aim to get 5,000 steps per day. It's a reasonable and achievable goal to start with. Walking is a low-impact exercise that can easily fit into your daily routine. You could make small changes such as taking the stairs instead of the elevator, parking further away at the store, or going on a short walk during your lunch break. Every step you take is a step toward better health!

Not That: Don't be disheartened if you can't run a marathon or hit the gym for hours. Remember, it's not about setting unreachable goals that can lead to disappointment. It's about making small, consistent changes that add up over time. So, swap that daunting workout plan for a simple step goal and witness a transformation in your health journey.

2) Do This: Commit to strength training for an hour each week. This doesn't have to be an hour all at once - it could be split into two 30-minute sessions or even four 15-minute quick workouts. Strength training is essential for maintaining lean muscle mass, boosting your metabolism, and improving bone density. You can even do it at home with just bodyweight exercises or light dumbbells.

Not That: Don't fall into the trap of thinking that more is always better. Overtraining can lead to injuries, exhaustion, and may even halt your progress. It's not about spending countless hours lifting weights or pushing yourself beyond your limits every day. It's about incorporating balanced, targeted strength training into your routine, and giving your body the rest it needs to recover and grow stronger. Remember, consistency trumps intensity every time.

3) Do This: Know visually what three servings of protein looks like per day, and eat that. Protein is essential for repairing and building tissues, making enzymes, and strengthening your immune system. A single serving of protein could be a chicken breast, a cup of cottage cheese, a cup of cooked lentils, or a scoop of protein powder. By consuming three servings per day, you're not just feeding your body with what it needs, but you're also keeping your metabolism active and your hunger at bay.

Not That: Don't fall into the trap that you have to obsessively count macros to get results. For many, counting macros is unrealistic and will lead to the feeling of restriction.

4) Do This: Limit your alcohol intake to four drinks or less per week. Mindful drinking promotes better sleep, improved mood, and overall greater health and well-being. Reducing your alcohol consumption also helps maintain a healthy weight as alcoholic drinks are often high in calories and provide little nutritional value.

Not That: Avoid falling into the habit of all-or-none thinking. You do not have to get rid of a glorious and snobby glass of wine, just mindfully choose your consumption.

5) Do This: Limit your added sugar intake. Sugars occur naturally in foods such as fruit and milk, but we need to watch out for added sugars, which are added during processing and preparation. Added sugars add extra calories without providing any nutritional benefits, and consuming too much can lead to weight gain and health issues like heart disease and diabetes. Start by reading food labels and choosing products with less added sugars. Switch out soda and sugary drinks for water or unsweetened beverages, and satisfy your sweet tooth with a piece of fresh fruit.

Not That: Don't be fooled into thinking that 'natural' sugars like honey or agave syrup are healthier. Added sugar is still sugar, regardless of its source. Instead of focusing on finding 'healthier' sugars, aim to reduce your overall intake. Remember, moderation is key. It's not about completely eliminating all sugary foods, but rather making mindful, informed choices about your diet.

6) Do This: Get snobby with your extras. Extras refer to the additional elements you add to your diet or lifestyle. We want you to focus on the quality of your extras. Make them good!

Not That: Don't eat freezer burn ice cream because it's there. You deserve the very best. This will lead to more compassion and a better relationship with food.

7) Do This: Learn emotional regulation techniques to manage stress and avoid falling into unhealthy habits. Practice mindfulness, deep breathing exercises, or meditative journaling to stay centered and calm. Cherish the power of positive affirmations; remind yourself daily that you're strong, you're capable, and you're on your way to becoming the best version of yourself.

Not That: Don’t blame yourself for indulging in a habit. This habit is there for a reason. Typically to make us feel better emotionally. Let's explore the emotional side of our health to make long lasting changes.

Well, there you have it. Just some little tips to help you promote sustainable optimal health.

Sending you all the love!

xo Ali

P.S. Transform® 7.0 spots are being enrolled!! Find out more about our program and the early action bonus HERE . And, yes we give 72-CME credits for you to optimize your health!

Curious what others are asking about the program? I hosted a live info session where I give all the details. Click below to watch!