Simple Routines to Promote Wellness

I’ve always been an advocate for meeting people where they are and helping them move forward in a simple way.

• If you have 40 (or especially if you have 100 pounds to lose), you certainly don’t want a healthy weight coach telling you to eat carrots and go for a 6-mile run! 
• If you’re taking meds for a condition and just having an awful time with the side effects, you certainly don’t want someone telling you it’s easy to change your life, become a whole food plant-eater and get off all your meds in 6 weeks!
• And if you’re in throws of peri-menopause, you don’t want someone who is already beyond that telling you how easy it is to get through because it’s not. (You also don’t have to “just live with it.” But that’s another conversation for another time.)

So today I want to talk about some simple routines that can easily become habits. Routines that will benefit your overall wellness whether you’re in the prime of life, you’re 90, or anywhere in between.

Now whether you adopt these simple routines or others is on you. I’ll tell you why I’ve adopted them and that may spur you on.

These are 5 simple routines, parts of my morning ritual. I adopted them because they give me a routine in the morning that I can easily knock out without even thinking about it. A routine that isn’t difficult or long. It gets me up and moving, just a little. So, no matter how sedentary the rest of the day turns out, I’ve gotten in both some stretching and some strengthening.

It gets some important nutrients & anti-inflammatory foods into me. So it starts my day out right before I can ruin it by deciding to eat something I’d be better off without. 

So what are these 5 simple routines? And more importantly, how do I adopt into my day in a way that’s simple and effective at making them routine?

1. Water: More than any other habit, drinking enough water is one that I’ve always struggled with. Lately, I’ve adopted the routine suggested by a friend (who is NOT a health care person, go figure!) that really works for me.
   In the evening before bed every night, I fill a jar (mine is 1.5 quarts but if you’re buying one, I suggest 2 quarts) with water & I throw in a lemon sliced up. And it goes in the frig. In the morning, the first thing I do when I go to the kitchen pulls that out of the frig., pour a full glass & down it. Then I leave the jar on the counter. My “job” is to finish that by 3 pm. And preferably refill it & continue drinking.
2. Maca: Maca is a root plant, native to the Andes Mountains, that has some adaptogenic properties to it. An adaptogen is a naturally occurring substance that provides a wide array of nutrients that help your body’s overall balance. Maca is thought to help the reproductive organs of older people balance. After my water, I add 2 teaspoons of maca powder to a small amount of diluted pomegranate juice (it has additional nutrients) along with #3 below.
3. Ginger & turmeric: These are both anti-inflammatory & have an array of antioxidants & other nutrients. I keep a container mixed 50:50 of these powders on the counter. Everyday, I add a ½ teaspoon to my juice/water/maca mix & whisk it to dissolve. I drink this & take my other morning supplements with it.
4. Stretching: I have a routine that involves 4 different hip stretches (all directions to get all muscles) and a couple of torso stretches. These, when done daily, really help me feel like I am much more youthful, limber, and energetic than what my chronological age would usually indicate.
5. Strengthening: Now I don’t do a lot of strengthening! Most who know me know I HATE exercising indoors. I don’t have a gym membership. But I know core strength is one key to balance. And I know that balance becomes an issue as we age. (though the truth is, most often seniors fall because the drugs they are on affect their balance) So, I do 25 crutches and am starting to add other core work to that. I also do some push-ups. I literally started with 10; on my knees; not even full push-ups. I tell you this because the point is you start with what you can do. Can’t do crunches? Start by just lifting your head & shoulders as high as you can & doing 10-15 of them. It’s still engaging your core. Then build from there.

The point here is simple:

Whether it’s with your diet, exercise, or any other aspect of your well-being, simply begin by doing a little better each day.

The Japanese concept of Kaizen; meaning constant and never-ending improvement, is something simple to apply here.

Thinking that someone to guide you & hold you accountable might be helpful?
You can take the first small step with 30 days of my inspirational texting service for FREE!

Simply text the word “wellness” to 41259 from your phone and follow the prompts.

Or if you know you need more, set up a time to talk.