Live Healthy, Stay Healthy!

Kickstart your New Year with the following simple and easy-to-incorporate habits that will soothe your body and mind. 

1. Take at least 15 minutes each morning to set the tone for your day, whether journaling, meditating, or organizing your calendar. Success involves reflection and planning.
2. Tackle your to-do list in the way that burns the most calories rather than how to do it in the shortest amount of time. For example, doing your own yard work burns more calories than hiring someone.
3. Get 150 minutes of cardio per week.
4. Try a new exercise class to challenge your body and mind. PRO Club offers over 100 different classes with amazing instructors every week!
5. Consider pre-ordering your food so that it’s prepared while you work out and ready for you when you’re done. PRO Club’s Bistro is a great place to order your food while you are in the gym.
6. Incorporate balance activities into your day because falling is the leading cause of injury. How long can you stand on one foot while brushing your teeth?
7. Schedule meal prepping into your week like you would make an appointment. Always have healthy snacks on hand – in the car, in your purse, and at work.
8. Ask yourself, “Is it worth it?” before you eat anything. Remind yourself of your goals and whether the food lines up with achieving your goals.
9. Drink 64 ounces of water a day.
10. Eat at least five servings of fruit and vegetables a day.
11. Sitting is the new smoking. Wear a Fitbit to track steps and set a timer to get up and move every hour.
12. Schedule your meetings in conference rooms farther away from your desk to get more steps throughout the workday.
13. Going shopping? Burn more calories by walking around the mall than shopping online.
14. Park in the back of the parking lot rather than in the front to increase your NEAT (Non-Exercise Activity Thermogenesis) and burn more calories.
15. Treat yourself to a Spa day. The self-care will rejuvenate you.  
16. Spend time outdoors and disconnect from technology to increase vitamin D levels and decrease blood pressure.
17. Spend time with animals. If you don’t have your own, volunteer at a shelter. Studies show that petting animals releases the “feel good” hormone, oxytocin, for both you and them.
18. Spend a few minutes every evening to prepare for the next day. Layout clothes, pack your gym bag and pack your lunch box with healthy foods.
19. Keep a gratitude journal and focus on what’s most important to you.  
20. Sleep 7-9 hours every night.

By Melanie Richman, Personal Trainer at PRO Club