“Be the change you wish to see in the world.”
– Mahatma Gandhi
It’s not always enough to simply decide to get healthier. There are a lot of components that go into building successful habits, especially when working towards true lifestyle changes.
Use these tips and tricks to set yourself up for achieving success:
1) Track your goals.
First thing’s first: you need to outline exactly what you want to achieve during this challenge! Being able to visualize goals and track your progress is an important component to gain the hard-earned results from your accomplishments.
Print out our Goal Sheet, get out a pen, and answer these questions in as much detail as you can. Be honest, and objective. By creating a thorough outline, you’ll significantly increase your likelihood of not only reaching your goals, but extending new habits well into the future.
2) Stay hydrated.
What’s Kim Lyon’s number one healthy habit? Staying hydrated!
Our bodies are composed of about 60% water, so staying well hydrated is like adding oil to a machine. Water is vital to every function that occurs within our bodies, and yet many people still don’t meet their minimum recommended daily intake. A great way to keep reaching for water is to add True Citrus! You’ll never get bored with all of our flavor combinations.
We have also created a handy Hydration Tracker for you to download to help track your intake, and keep everything in your body working optimally towards good health.
Check out Kim talking about why staying hydrated is so important in becoming your healthiest!
3) Rest up.
It’s not surprising that if you don’t get enough sleep you’ll be pretty tired the next morning. That sluggish feeling isn’t just a nuisance, it’s something that will affect the choices you make throughout the entire day! You might make poor breakfast choices, skip your workout, or forget your healthy lunch at home and stop for fast food instead.
Sleep is incredibly important. It’s not only a key factor for keeping your mind clear to make healthy choices throughout the day, but also for balancing your hormones, energy, and stress. It may seem that there is too much to do and not enough hours in the day, but making the time to get at least 7-8 hours of sleep every night is as vital as any other healthy change you can make.
4) Keep your eye on the prize.
Make reminders on post-it notes for yourself about why you’re doing the True You Challenge, and leave them all over the house. Write down an affirmation and repeat it every morning to yourself in the mirror before you leave each day. Make an inspiration board, and cover it with images that will keep you going. Hang a wall calendar, and mark off your successful milestones.
These are great ways to visualize progress, and keep a positive mentality throughout your 30-day challenge.
5) Become a weekend warrior!
There are four Saturdays and Sundays during the course of the True You Challenge. Maximize your productivity on those days, and use them to jump start every week. Use the time to grocery shop, prep meals, go for a long hike, get in a couple extra workouts, catch up on sleep, or try something new and relaxing like yoga or meditation.
By utilizing the extra time you have during the weekend, it’ll be easier to stick to your goals throughout the rest of the week!
6) Plan ahead.
Do your best to plan ahead for any pitfalls or hiccups along the way. Have a birthday or wedding coming up? Have a game-plan for avoiding tempting foods. Get invited to a dinner? Check out the menu online ahead of time to prepare what you’re going to order. Know you have an early meeting tomorrow? Prep a healthy breakfast and lunch the night before. Know you have a long day coming up? Portion out some baggies of snacks or nuts to put in your bag, just in case.
30 days will go by faster than you think it will. Arranging everything ahead will make sure you don’t lose any of that valuable time!
7) See ya later, sugar!
Sugar is one of the most tempting vices out there, and the more you eat, the more you crave. What is even more unfortunate is that sugar lurks in almost everything, even foods that are seemingly healthy! It is a flavor replacement in low-fat foods, and sneaks into fruit drinks and yogurt, dressings, processed meats, and even deli salads. It’s everywhere!
Always read labels, and know that processed foods are more likely to contain sugar than real whole foods. Make educated decisions, and use common sense. A great way to curb a sweet tooth is by drinking Women’s Choice Award winning True Lemonade, as it has a sweet taste (from Stevia leaf) with only 10 tiny calories per serving. It’ll satisfy your taste buds, without all the sugar!
8) Keep starches to the early meals of the day.
Carbohydrates from starches create a quick burst of energy, and are best combined with proteins or fats earlier in the day to give you an added boost. As the day goes on, that type of fuel isn’t as necessary. In afternoons and evenings, shift your focus to lean proteins, healthy fats, and plenty of veggies.
This can also be a good strategy to get in more vegetables towards the end of the day! Try making zucchini noodles or spaghetti squash in place of pasta, or shred cauliflower in a food processor to make “rice”. It takes a little more creativity, but these little changes go a long way.
9) Avoid fried or “Franken-foods” completely!
Sometimes it’s easier to eliminate certain foods, rather than reduce your intake of them. It’s no secret that fried foods are unhealthy, so for this 30-day challenge make your choices easier by saying “no” to fried foods entirely.
“Franken-foods” are food-like items that have a list of ingredients on the back that you’ve probably never heard of before, or can’t even pronounce. These are highly processed food items that are very low in (or completely void of) nutritional value. Remember, this challenge isn’t about a quick-fix – it’s about changing your lifestyle around better health.
One notorious “Franken-food” that is often overlooked is soda. To kick that habit, add any of our Lemonades or Limeades to sparkling water.
10) Sleep instead of snack.
Out late at a work event, and craving those chips in the pantry when you get home? Bored while watching a movie, and feeling the temptation for a bowl of ice cream or popcorn? Change into your PJ’s and go to bed instead! Sometimes the easiest plan is to get to bed early rather than try to resist a snack attack.
Not ready to go to bed yet? Try sipping some herbal tea with True Lemon. Still feeling peckish? Wait 15 minutes, and see if you’re truly hungry. If nothing seems to work – default to going to bed!
11) Recover from any slip-ups.
Remember to aim for progress, not perfection. If you mess up, don’t freak out. We all make mistakes! No matter how badly you fall, your determination to reach success will come from getting back on the horse the next day. Don’t give up! Learn from any mistake, and use it to fuel your desire to keep moving forward.
12) Create more time.
There are so many excuses of “not having time” to work towards getting healthier. It can be difficult to allow time for meal prep, exercise, and sleep. However, take an objective look about the way your time is spent throughout each day: How much time is spent on social media? How much on streaming back-to-back episodes of a television show? How much on the commute to and from work?
Figuring out where you can create more time for health is vital. Try commuting by bike to get to work to add some fitness to your day. Allow time to watch two episodes of your favorite show, then shut off the TV and start your meal prep. Set the alarm a little earlier to get in your workout or write in a journal in before you leave the house. It doesn’t take much, but consciously creating even just another 30-minutes each day to go towards healthy changes will make a big difference.
13) Practice positive self-talk.
Instead of seeing how far you have to go, think about how far you’ve come – even with just taking the first step to begin this challenge. Instead of deciding to love your body or appearance when you’ve reached your goal, learn to love your body right now. Focus on the parts you already appreciate, and compliment yourself in the mirror. Remember that you are strong, powerful, and that you can take on any challenges that may come your way. Having a positive attitude will help to support the changes you’re working so hard to create.