52 Healthy Habits: The 5 Minute Habit

Welcome to the latest edition of 52 healthy habits! Each week we tackle a new healthy habit because habits are the building blocks of a healthy lifestyle. If we try to rely on willpower or motivation to meet our goals we won't get as far because well...we're human. The secret to success is building healthy habits slowly over time. Once a healthy behavior becomes a habit, it's just something we do without having to think about it, no willpower needed.

Focusing on daily habits is a much more sane and sustainable approach to healthy living. We don't have to change all our habits all at once, just one thing at a time slowly over time. It doesn't matter if you are brand new to healthy living or have been at it for decades, there is always room for incremental improvements. I know I am personally always looking for ways to improve.

If you've been following along you know we've been tackling new habits for the last 20 weeks. (Wow, time flies when you're having fun.) This week I'd like you to come up with your own five minute healthy habit to work on. The beauty of a five minute habit is that it takes so little time there will likely never be a legitimate reason to miss it. However, five minutes a day of consistent action can be just what we need to develop a new habit. It's less about what you choose for your habit and more about developing the habit of developing habits. (hah). A five minute consistent action for two weeks can be the catalyst to real change. Five minutes a day can lead to long term success. What are you willing to tackle for five minutes a day?

What to choose? When I first did this, I chose flossing my teeth. It was one of those things that even though the dentist lectured me every six months, I only did sporadically. A healthy mouth and healthy gums are a huge part of a healthy lifestyle. It is important and it takes less than five minutes a day. Need some ideas? Here are some ideas to get your brain churning and turning. Choose one of mine or choose something that is meaningful to you and your goals. Brainstorm some of your own ideas then choose one.

FIVE MINUTE HABIT IDEAS

Run for five minutes a day
Walk for five minutes a day
Do bodyweight strength exercises for five minutes a day (one minute squats, one minute push ups, one minute lunges, one minute tricep dips, one minute plank. BOOM!)
Spend 5 minutes writing down what you're thankful for every day
Take a multivitamin or fish oil with a tall glass of water every day (takes less than five minutes!)
Read for five minutes every night before bed
Spend five minutes a day connecting with a friend in real life (on the phone or in person)
Chop veggies for five minutes every night to prepare snacks for the next day
Floss your teeth
Five minute meditation or prayer practice
Five minutes of Yoga
Five minutes of stretching or foam rolling
Five minutes of journaling
Drink two bottles of water a day
 

The possibilities are endless. Choose whatever you like. What do you want to improve on? Start with five minutes. You have the rest of your life to build on it. 

My new habit is five minute of ab exercises every day. It's so easy, but five minutes a day is 35 minutes a week! 

If you've never worked out before and want to start, then making exercise your five minute habit increases your chance of long term success over committing to hitting the gym for an hour six days a week for the rest of your life. It doesn't mean you can't do more than five minutes, of course if you want to do more, then do more. The idea is that you're only committed to five minutes. You can't fail.

When you're successful, you build confidence. When you build confidence, you feel ready to take on a little more. When you take on a little more you continue to progress forward. Your five minutes a day, eventually turns into 10, then 15, then 30 minutes a day. You build up slowly over time. It works for exercise, it works for almost any new habit you want to develop. It sounds counterintuitive, but focusing on less can help you achieve more. 

TIPS FOR THE 5 MINUTE HABIT

• Choose one habit at a time. One thing only. Master it, then build on it or choose something else.

• Make it so easy that you can't fail. Success builds confidence.

• Choose something measurable. You should easily be able to tell if you did it or not. Check the box every day.

• Be consistent. Do it daily.

• Expect setbacks. $hit happens. Move on. Do the best you can.

So what five minute habit will you chose to better your life, five minutes at a time?

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52 Healthy Habits: Overcoming Negative Thoughts

Welcome to the latest edition of 52 healthy habits, when each week we tackle a new healthy habit. Healthy habits are the building blocks of a healthy lifestyle. If we tackle one habit at a time, we can improve our lives one small step at a time. No matter where you are in your journey, from the newbie to the expert, there is always room for incremental improvements. I am always looking for ways to make better choices, have a healthier mindset and improve my fitness. It doesn't have to be a whole life overhaul, we can do it together, one small thing at a time. 

This week I want to talk about mindset, specifically overcoming negative thoughts because it something that I have been struggling with lately. It seems the more I step outside my comfort zone, I more try to expand in this world, the louder those negative thoughts get. Is it just me? Of course not. It happens to the best of us. Especially the best of us, because the best of us are the ones pushing outside of our comfort zones.

As I try to do more in this world to grow and help others, those voices get louder. You know them. We all have them. I am working on overcoming negative thoughts by actively addressing, ignoring or reframing them. 

We are what we think. The problem is when we think negative thoughts, they can lead to negative actions (or inaction) that can sabotage our best intentions and limit our impact in this world. 

We sometimes don't think about mindset as a habit, but it is. We can find ourselves in a negative mindset habit loop. Learning to recognize neagative thoughts for what they are is a skill we can work on and master. 

RECOGNIZE THAT THOUGHTS LIE

You don't have to believe every thought that passes through your mind. The truth is that your thought lie. When I get a thought that tells me I'm not good enough, not smart enough and doggonnit people don't like me (reference) I evaluate those thoughts. Are they true? Are they helpful? Can they be changed or reframed? Most of the negative thoughts I think are simply not true, just my own insecurities creeping in. 

“The truth is that your thoughts lie.”

— Lea Genders Fitness

START WITH GRATITUDE

I've found coming from a place of gratitude in everything first helps with negative thoughts. Find a reason to be thankful. Challenges provide opportunities to grow. Difficult people are opportunities to practice compassion and patience. It's a work in progress for me. I do best when I acknowledge the thought, try to find a way to be grateful (or at least think about the things I am grateful for) and then practice controlling my reaction. I am nowhere near perfect but focusing on what I am grateful for goes a long way in overcoming negative thoughts. 

JOURNAL

I don't recommend keeping all negative thoughts stuffed deep down inside while portraying a Polly-Anna personality. I've found that expressing negative thoughts, concerns and worries in a healthy manner, like in a journal, helps me process my thoughts and evaluate what's real and what are my own insecurities. When I write it down with old fashion pen and paper it clears my head better than thinking about it, talking about it, or even typing it. 

SUPPORT SYSTEM

Surround yourself with positive uplifting people. It can be all too easy to find a negative person to share life complaints. It may feel good in the moment, and can even feel like bonding with that person, but complaining is unproductive, especially when it's about the same thing over and over again. Surround yourself with people who help you focus on solutions to problems, not just complain about them. Spend time with people who uplift, encourage and push you when needed. We all can pursue our dreams to the fullest, it helps when the people around us believe in us, even when we struggle to believe in ourselves.

MOVING MEDITATION

It's no secret that exercise can improve mental wellbeing. When I'm upset or stuck in a negative mindset, I often find that a run, a walk or time at the gym (aka #shredshed) can help me untangle those thoughts and clear my mind. I don't usually think about my problems while exercising, it is a healthy temporary escape from them. Negative thoughts don't go away after an exercise session, but I usually feel more equipped to deal with them.

Let's tackle this together. Push forward. Don't let negative thoughts get in the way of living your dreams. 

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52 Healthy Habits: Week 19 Update

Welcome to the latest edition of 52 healthy habits, when each week we tackle a new nutrition or lifestyle habit in order to improve our lives. Healthy habits are the building blocks of a healthy lifestyle and we can make major improvements one small step at a time.

This week in our 52 healthy habit series, I want to review the habits we already covered and see where we stand. It's a good idea to look back and see how far we've come. It can also be easy to work on a new habit, then get side tracked or distracted by something new. (ooo. squirrel!)

So far in the series we've covered everything from drinking more water, improving our sleep habits and increasing protein intake. Let's see where we've been, how it's going and what still needs some work. 

You can follow along with my habits each week, or choose your own. Thinking about your habits, recognizing bad habits and implementing and improving good ones are the first steps. What can you tackle next? 

Need to catch up on the 52 healthy habits series? 

52 HEALTHY HABITS SERIES

week 1: Early to Rise

Getting up early has always been a struggle. It is something that my husband and I work on together and we either support each other like rockstars or we enable each other. At the time of the original post, we struggled, but eventually got on track and were getting up early. Now that a few months have passed, we have fallen back into the bad habit of turning off the alarm all together. Sleep is essential so when I get up early it is important that I commit to going to bed earlier, so I don't lose the necessary sleep to feel my best. With summer right around the corner, it makes the most sense to knock those workouts out early in the morning, before it gets too hot. We have the alarm set for Monday morning, so at the time of this post, I should be up and kicking ass. Hold me to it, OK?

week 2: Track calories

I believe in tracking calories when I am trying to reach certain goals. If I got too lax in my diet and need a drop a couple pounds (who, me?) I may go back to tracking for a few weeks to get back on track. If I am training for a race or event, I may track to make sure I am getting enough calories. Tracking calories is a tool I use to establish a baseline when I am working to meet a specific goal. 

week 3: Macro cycling

I just started macro cycling again last week. Again, it is something I do occasionally when trying to meet specific goals. I have six weeks until the IDEA World fitness convention and BlogFest in Las Vegas, so I've decided to get back on macro cycling leading up to my trip. 

week 4: Morning pages (journaling)
 

I'd argue that journaling is probably one of the most productive things I could do with my time. When I write out my thoughts, worries and dreams on paper, I am able to clear my head and work through all kinds of issues. But since we haven't been getting up in the morning, I've not found the time (slaps my own hand). I need to work on this habit again, because the growth is exponential. This is a great example how we can work on something, do well, but eventually fall off and forget about it all together. Reviewing my habits helps me stay focused on the things that are important.

week 5: Stop the scrolling (reading instead of social media)

I've been reading a lot more at night instead of social media scrolling to unwind. I am big into non-fiction and really enjoyed a few of the books I read lately, like Shoe Dog, a memoir by the creator of Nike. I will admit, I still scroll quite a bit, but I am balancing it better. Always a work in progress. What are you reading? I'd love to hear your non-fiction recommendations. I am thinking of adding a book review section to this blog. Would you be interested in that? 

week 6: Be a good student (take time for learning) 
 

I am happy to report that I kicked butt on this one. I wrote this post while I was studying for my Precision Nutrition Level 1 Sports and Exercise Nutrition Certification. I completed the course and passed with flying colors. My nutrition coaching program started this month. While success in this course means a great deal to me, the overall theme of this habit is to take time for learning. Never stop learning in life.

week 7: Strength Training 15 minutes per day   
 

I've been doing the Runner's World run streak, where you run at least one mile every day from Memorial Day to Fourth of July. I wrote a post about how to stay safe and sane during the streak. I've been doing great (even when traveling) but the running has taken over my exercise routine. I haven't been out to the #shredshed since it started. Since I am the strength training for runners coach, I better get my butt back out there next week. I've committed to more balance in my program next week which will include strength training at least 20 minutes per day as I follow my own strength training program.

week 8: Eat more protein
 

Once I started monitoring my protein intake and I got an idea of how much I needed to consume, I've stayed on track since I developed this habit. It is a great habit to tackle if you are not getting enough protein for your activity level. Aim for .5 to 1 gram of protein per pound of bodyweight, depending on your goals and activity level.

week 9: Take a coffee break (break from caffeine)
 

Once a quarter I go off caffeine completely for a week or two in order to reset my caffeine tolerance. While I suffer caffeine headaches for a couple days it goes a long way in keeping my my caffeine intake under control. The first week in July is my next reset. Will you join me? Or do you think I am crazy for even attempting such a thing? 

week 10: Mindful eating
 

I am always working on my mindful eating. Some days are better than others, but the important thing it is something I try to think about at every meal. It is a work in progress and I am always trying to improve. When I eat slowly, pay attention to my hunger and fullness signals and eat to 80% full, I feel my best.

week 11: Create and follow a sleep ritual

Are you getting 7-9 hours of sleep a night? If not, you may be short-changing yourself. Develop a ritual to get to bed and maximize your sleep. It's a game changer. 

week 12: 10 Easy ways to eat more vegetables 
 

Since I've been working on this habit, I've added more colorful veggies to my daily salad like red and orange peppers, added mushrooms and look for ways to add in extra veggies at dinner and breakfast. 

week 13: A rant 
 

It was week 13 after all, so was it strange I used this 13 to go on a out-of-character rant? I think not. Spoiler alert: I'm no doctor but I say it's OK to eat your grapes and bananas. 

week 14: 10K steps a day 
 

One of my favorite topics, 10K steps a day! I love my FitBit and have been crazy-consistent with my daily steps. I think (in addition to proper nutrition) daily movement outside of traditional exercise is the key to weight loss and maintenance. Try it, you might like it. Are we FitBit friends? Find my email address here to follow me on the FitBit app.

week 15: Drink more water
 

Are you drinking enough water? Check out the strategies you can follow to make sure you are getting enough water.

week 16: How to self-assess your food journal
 

A food journal, like calorie counting or macro cycling, is a great tool to self-assess your current nutrition and look for ways to make improvements. I walk you through how to do it in this post.

week 17: 52 Healthy snack ideas

Yum. snacks. Check out my ideas for healthy snacks. Do you have anything to add to the list? 

week 18: Summer Run Streak

Running coach tips (from me) to stay safe and sane on the summer run streak. It can be a healthy habit to lace up those shoes and run at least one mile a day, but be careful of the potential pitfalls of running every single day. At the time of this post, we're on day 15 out of 37. 

week 19: Overcoming the All-or-Nothing mindset

This is a habit that I will have to be mindful of for the rest of my life. I am a recovering all-or-nothing thinker, so I work on balance all the time. If I catch myself straying too far in either direction, I have to work to bring myself back to center. Can you relate? 

Have you been following along? Do you have a habit that you would like me to tackle next? What's your biggest health, fitness or nutrition-related struggle? Let me know. I'd love to help. 

Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced? Looking for long term results? My nutrition and lifestyle coaching program is a 12 month habit-based system expertly designed by Precision Nutrition for people who are tired of quick fixes, empty promises and willing to put in the effort to make lasting changes.

I am offering a limited number of new clients to try it out for 3 months at only $25.00 per month to start (one time $75.00 payment). After the three months, you can opt out, or choose to continue the program at regular price. Once you get in, put in the work and start seeing results, you're not going to want to quit. 

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Schedule Rest & Recovery into Your Training for Best Results

We often think about our workout schedule in terms of what exercises we need to do, but sometimes we neglect to schedule and plan our rest and recovery. Rest is an important part of the training cycle and should not be overlooked. In fact, I'd argue that your planned rest days are as important as your planned workouts. 

REST DAYS

How many rest days should you take each week? It depends on your fitness level, your age, your stress level, your sleep schedule and your nutrition. Some people may recover quickly while others take a little longer. I notice as I get older (cough cough) that I need more rest in between runs than I did 10 years ago. These days if I try to pound the pavement daily, my body will tell me about it. 

The key is to listen to your body. If you feel aches and pains, other than normal muscle soreness, that is a sign you need more rest. If you are stressed out at work and sleeping five hours a night, you probably need more rest days. Your lifestyle will dictate how much rest you need. 

The important point to remember is that our body adapts to exercise during rest, not during the workout. This means we get stronger and faster during the rest periods. If you don't allow your body the time to rest, recover and rebuild, then you won't reap the full benefits of exercise. 

ACTIVE RECOVERY

When you are resting, it doesn't necessarily mean that you need to spend the day on the couch with a Netflix marathon. Any low intensity activity is perfect for active recovery. This may mean a long walk, some gentle Yoga, an easy hike, foam rolling, stretching or mobility work. Find movements that don't put too much stress on your body to enjoy the benefits of being active while still allowing your body the time it needs for recovery. 

SLEEP

"I'll sleep when I'm dead" is a terrible plan. Sleep plays an important role in recovery from your workouts and in fat loss. Aim for 7-9 hours of sleep per night on a consistent basis. If you eat right and workout but still don't look or feel the way you want, sleep (or lack thereof) may be to blame. It's the first thing to look at and improve on when you're not getting the results you desire. Sleep plays a role in stress levels, recovery and regulation of hormones. Before you start looking at supplements, diet cycling or an elimination diet as a solution to your problems, make sure you have the basics covered. Are you sleeping 7-9 hours a night on a consistent basis? I wrote a blog post on how to follow and create a sleep ritual for more tips.

STRESS MANAGEMENT

If you're frazzled and stressed your body will take longer to recover from workouts and you may hold on to unwanted weight. It is all connected. In this fast-paced world, we could all use a little break. Work on stress management by participating in relaxing, healthy activities.

For some people it may be a meditation or prayer practice. For others it may be reading or bubble baths. Get a massage, take a long walk, listen to music, write a journal, spend quality time with friends, play with your dog. Put away the phone and spend time with family outdoors. Take time each day to participate in activities that feed and soothe the soul. In this go-go-go world, take 15-30 minutes a day for self-care to help you unwind and relax. Your body will thank you.

Inadequate rest and recovery can lead to overtraining, poor progress and possible injury or illness. Schedule rest days, active recovery, a sleep schedule and wellness activities into your training cycle for best results. 

How many hours of sleep do you get each night? How how rest days per week? Have questions? Need help? I'm here for you.

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52 Healthy Habits: Overcoming the All-or-Nothing Mindset

Welcome to the latest edition of 52 Healthy habits where we tackle a new healthy habit each week. A healthy lifestyle is built on a foundation of healthy habits. If we work on building healthy habits slowly over time then a healthy lifestyle and its benefits will emerge. 

You can try to work on the habits I write about each week or adopt your own. Look to make incremental improvements and over time they will snowball into big changes. Slow and steady, baby. 

watch your habits, not your weight.

This week we are talking about a subject that is near and dear, the all-or-nothing mindset. It was something that I struggled with for the better part of a decade. I was all-in or all-out and my weight reflected the inconsistency. I would run a lot and only eat "clean" foods for as long as my willpower would allow, all while telling myself that I was living a healthy lifestyle. (I was not. A healthy lifestyle includes the body and mind.)

I couldn't execute moderation because anytime I fell off the 'perfect' wagon, it turned into an endless pit of unhealthy behaviors. "I already screwed up today, why stop now?" "I shouldn't have ate that. I'll start over fresh on Monday and enjoy the rest of the weekend." "I'll finish this bottle of wine, then I won't buy anymore."

"Hard-core starts Monday" we repeated so many times week after week with no real changes, it became laughable. 

But hard-core isn't sustainable. The problem with all-or-nothing is that if you are not on your diet and exercise routine, then you're completely off.  It's akin to getting one flat tire on your car and then slashing the other three. It's already bad, why not make it worse?

But a truly healthy lifestyle doesn't have to be that way. A healthy lifestyle involves caring about your health and making mindful choices all while enjoying the pleasures of life in moderation. There is no "wagon" to fall off. You do the best you can every day and your best is good enough, even when (especially when) it's not perfect.

Some say moderation doesn't work. And I agree that there are times that one may need to abstain from certain foods. Just like you wouldn't tell an alcoholic to just drink in moderation, sometimes certain foods can be red flag foods. If you have never opened a family-sized bag of chips without polishing the whole thing off, it might be best not to ever open that bag (or only buy single serving bags). If you can't stop eating the pizza at two slices, you may decide it is best to not order the pizza. The key is to know your limits.

If you have eating issues that are beyond your control, I recommend that you speak to a Registered Dietitian to help you work through it. Sometimes the roots of food issues aren't about food at all and a professional can help you get them resolved. There is great strength in asking for help.

FROM ALL-OR-NOTHING TO JUT A LITTLE BIT BETTER

We often don't think about mindset as a habit, but establishing a healthy attitude towards food is a habit that can be trained. 

As a recovering All-or-Nothing thinker, these days I aim to look at my choices on a continuum. How can I make this a little bit better? 

You see, it's not about making perfect choices all the time. It's about making the best choice possible in the moment. 

It's a friend's birthday and group of close friends are meeting at a burger restaurant to celebrate. Friends and celebration are an important part of an overall healthy lifestyle. Human connection is essential for happiness. You want to enjoy time with friends but you want to make healthy choices to reach your health and fitness goals. You are not going to show up with tupperware of chicken and broccoli. Don't be that guy (or gal). You don't have to choose between time with friends and a healthy lifestyle. You can settle somewhere right in the middle. 

You have options:

You could order a burger with bacon and cheese, large fries and three beers and then declare that the week is screwed up now and continue to eat poorly for the rest of the day, the rest of the week, until a new Monday rolls around when you can pinky swear to yourself that you will start over.

You could order a burger with bacon and cheese, large fries and two beers and consider it your indulgence meal for the week. 

You could order the burger, skip the bacon, but ask for a whole wheat bun, share the fries with a friend and order one beer.

You could order the burger, skip the bun, order a side salad instead of fries and a diet coke.

You could order a salad and water.

There is no right or wrong answer when you look at your options and ask, "How can I make this choice a little bit better?" It doesn't have to be perfect, just better. 

Another example: A co-worker mentioned to me that he knew he should be eating healthier at lunch. He would usually run out to a fast food restaurant out of convenience, but he said he wanted to save money and eat a little healthier. He said he could bring a sandwich from home and a small bag of chips because it was inexpensive and easy to throw together before work, but he said he thought eating bread and chips every day wasn't that healthy either...might as well keep ordering fast food. 

Yes, maybe eating a sandwich and chips everyday is not the perfect balanced healthy lunch, however, it is a big improvement on a fast food meal. It is better quality food with less processing and calories. It's not perfect, but it's better. Maybe after the habit of bringing a sandwich from home is established, he would be really and willing to upgrade his choices. Just a little bit better. Inch forward slowly.

He didn't need to overhaul his lunch routine with Sunday night meal prep of perfectly balanced macronutrients, because that would likely be too overwhelming and he ultimately wouldn't do it. Making a sandwich, trying to choose healthier components (whole wheat bread, natural meats, vegetables, etc.) is the first step. After the habit is established, maybe he can ask himself again, "How can I make this a little bit better?" Maybe he could replace the sandwich with a salad or the chips with fruit...when's he ready. 

"How can I make this a little bit better?" is the solution to the all-or-nothing mindset. Forget perfect. Work on just a little bit better. Maybe it's portion size. Maybe it's food quality. Maybe it's food selection. There are always ways to make it just a little bit better. 

And just so you don't get too hard on yourself when you are not perfect (news flash: no one is), just for fun, look at the foods you are eating and ask yourself, "What would make this a little bit worse?" It's about perspective. I'm not saying to act on the worse version, just think about what it would look like.

If you are mindful of your choices, try to choose healthy options when they are available and look for ways to make small improvements in all your choices, you'll be well on your way to a healthy body and mind.

Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced? My nutrition and lifestyle coaching program begins in June, get on the list for a big pre-sale discount. 

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