Busy Gals Get Healthy!

On Saturday I was invited to speak to the Professional Women's Group at Dress for Success South Central PA. The topic I was given? Staying well as a woman on the go. 

I immediately started wondering if I should be the one to give this presentation... I work too much, I sleep too little, I skip workouts with my trainer (sorry Derek), and I pick birthday cake over brussel sprouts every single time. But I think that's why I'm perfect for this presentation - because I imagine I'm a lot like most of you. I know how hard it can be, and I struggle right along with you!

Here are a few tips, ideas, and suggestions that I've been trying to work on. Perhaps they will be helpful to you as well.

FOOD

• Take Inventory - What temptations are hiding in your cabinets? It's easier to make healthy choices when you don't have Halloween candy eyeing you up from your kitchen counter. Could you start fresh by donating to your local food bank? 
• Clean Food - The idea is to increase natural, whole foods and decrease overly-processed foods or foods with added sugar. The fewer the ingredients, the better! Check out the ingredients listed on your favorite items - What did you find? Any surprises? 
• The “U” - Ready to fill up your kitchen with clean, healthy foods? Try to shop in the "U" (or the outer perimeter of the grocery story). This is where you'll find the fresh fruits, veggies, meats, dairy, etc. 
• Meal Prep - Sunday night take time to plan and cook your meals for the week. Load up your Tupperware and fill your fridge with grilled chicken, steamed veggies, and salads. When dinner time rolls around, you are less tempted to grab that box of Kraft Mac & Cheese because you already have something healthy ready to go. 
• Progress, Not Perfection -  Our meals will never be "perfect," but what can we do better this week? Can we start using whole rolled oats instead of flavored instant oatmeal? What about trying my new fave peanut butter, Crazy Richard's?! Start by making small changes and build from there. 

FITNESS

• Find What You LOVE! - Exercise is not one size fits all. Try different things until you find something that moves you physically and mentally! For me, that's ZUMBA! I love it, and I can't get enough! 
• Sleep In Your Gym Clothes - It's not easy to exercise at 6am (some mornings it's tough just to get to the coffee pot at that time!) But morning workouts are sometimes all that fit into my crazy schedule. Sleeping in my gym clothes (sports bra, socks, and all) seems to make it easier to roll out of bed when my alarm goes off. 
• Find A Buddy - Everything is better with good company - including your workout! But who you pick is important. Look for someone who is already committed to reaching their fitness goals. They can help to motivate you when things get tough!
• Take The Stairs - Pretend the elevator is always broken. Oh, and the parking spots closest to the building? They are always full! 
• Just 5 Minutes - Don't feel like working out? Tell yourself you'll do it for just five minutes. That's it! At the end of five minutes, you can stop if you choose to (but it's likely that you won't want to anymore!)

CREATE YOUR OWN RED SOLO CUP WORKOUT!
Supplies: 1 red Solo cup, 2 sheets of card stock (or any heavy grade of paper), scissors

Download the template: CLICK HERE.
Cut out all 25 exercise strips. 
Each morning, randomly select ten strips and do those exercises throughout the day!

STRESS RELIEF

• Get Psyched Playlist - Create an iTunes playlist with all of the songs that get you pumped up! Listen to it any time you need a little extra motivation!
• Clear Out Clutter - Whether it's in your house, on your desk, or in your computer files - clutter can be stressful! We regularly keep a bag handy for items that can be donated to Goodwill. 
• Give A Compliment - An easy way to make yourself feel better? Say something nice to someone else! Whether it's their awesome new 'do or their insightful comments at the committee meeting, it feels nice to be nice! 
• Call A Friend - Haven't talked to your bestie in awhile? Or perhaps a long-time friend that is no longer in the area? Call them! 
• Attitude of Gratitude - What are you thankful for? When life gets stressful, it's easy to forget the many things we have to be thankful for in our lives. Can you list five things right now?

What are your faves from the list above? Do you have tips to add to this list? Share them in the comments below!