Bonus: Get FRESH Habit Tracker

When I am trying to turn positive changes in my life into habits, I love being able to keep track of how I am doing.  This can be done by making a daily to-do list, marking a calendar, or adding a reminder alarm on my phone.  It helps me be more mindful of the habit I am trying to establish.

To help us in our quest to Get FRESH, I have created a habit tracker to post on a wall or mirror as a gentle reminder of the good habits we want to form.

You may have heard it said that it takes 21 days to make a habit.  Most of what I have read says it could take up to 120 days! Yikes! A good rule of thumb is 30 days.  Usually, by then the habit is pretty well established.

The Get FRESH habit tracker lists all 5 habits; Forget the Junk Food, Relish Today, Exercise, Sleep, and Hydrate.  Then for 30 days you can mark the days you accomplished your goal. For the Sleep goal, you can mark that the next morning.

The first couple of days of a new habit is quite exciting.  You are ready to make profound changes.  The subsequent few days, it will become rather difficult to get motivated. You can do it! Keep marking the squares and reminding yourself why you want you Get FRESH.

From day 11 to 20, the habit is becoming easier but don’t stop there.  It’s still a fragile thing.

Day 21 through 30 are the easiest by far but don’t be tempted to quit early thinking you got this. See it through to the end!  The habit will then be much more ingrained that way.

A reward for completing your habit tracker will do wonders motivating you. It could be a new book, a pedicure, a new outfit or even a bubble bath!

I know mine aren’t the only ideas for training a habit.

How do you form habits?

Get FRESH pt. 3: Exercise

Ugh! Exercise should be a 4-letter word. I have never enjoyed exercise. Not when I was walking with my mother growing up. Not when I was in PE (physical education) in middle school, high school, college…

I never found the fun in exercise. Oh, I did it because it was good for me. But I never woke up in the morning thinking ‘Oh yay! I get to exercise today!’  It was more like ‘Oh great! (in my sarcastic voice) I have to exercise today’.

So, as you can see, I am NOT an exercise guru.  I am not one of those people addicted to the gym. Never have been.

But I do know exercise is important.

As our bodies change, it’s even more important.

If we don’t use it, we lose it. If we are not working our muscles, then they are weakening.

Let’s face it.  From the time you stop growing in your middle 20’s, your body is dying. If you are not growing, you are deteriorating.

Exercise helps slow down the decline.

To the exercise-averse, walking is one of the easiest ways to begin the decline reversal. All you need is a good pair of walking shoes and a safe place to walk.  You can always walk outside in a park or neighborhood or inside in a mall or gym. You can start with a few minutes a day and work up to several miles a day. It’s great for working your heart, getting lots of oxygen to the brain and strengthening not only your legs but your core muscles as well.

It’s still not an activity that will get me out of bed in the morning, but walking is a priority of mine. And not just for losing weight.

Several months ago, I began having a health issue. I couldn’t figure out what was going on. I tried several things.  The doctor told me if it doesn’t get better, I would need surgery. In my quest to find a solution, I discovered walking helped, in addition to changing a few things in my diet!  When I walked, I had very little pain.  On the days I didn’t walk, not happy.

Walking is a priority of mine.

There are so many other forms of exercise; biking, swimming, tennis, boxing, cross fit, yoga. The list is endless. Some require equipment, some don’t.

The point is we need to move our body. We need to work our muscles.

Don’t wait! Start today!  It doesn’t matter whether you were an exercise guru in the past or not. It’s not too late!

Author and motivational speaker Zig Ziglar understood the importance of exercise. Overweight and out of shape in his 40’s, he decided to make a change that would last him his lifetime. He states in his book Born To Win “it was hard to change the way I had been living but well worth the effort…the aging process is unstoppable…but the quality of life for an aging person is directly related to how well they cared for their bodies in their younger years.”

I don’t know about you but I want a great quality of life and will do all in my power to accomplish that!

How will you move your body today?  Let me know some of the ways you keep decay away!

Disclaimer: I am not a health professional.  These are my opinions only. If you decide to start a new exercise regime, please consult your physician to make sure you are able.