It is time to change

People are not paying enough attention to their lifestyle choices, especially the quality of their daily nutrition and physical activity.

Some barely eat any fruits and vegetables (i.e. less than one meal) and others don’t eat them at all.

Same applies to protein and healthy grains.

Others barely do any type of physical activity, as they spend most of their time in front of a screen (i.e. TVs and computers).

As a result, more and more individuals are suffering from mental health issues, depression being the most common.

It is definitely linked to their lifestyle choices and habits.

Most diets are heavy with processed foods and lacking key nutrients from fruits, vegetables and protein (i.e. anti-inflammatory and antioxidants).

And when you add stagnation to the equation, the brain is negatively affected.

There is a serious concern that these habits are affecting the newest generations too.

And it is only going to get worse if we sit and do nothing.

ChangeSome lifestyle changes are definitely being called for and it is time to act on them.

There are some obstacles that need to be overcome in order to implement change and obtain tangible results.

These are emotional and stress eating, cravings control, convenience, cost, and alcohol consumption.

Moderation is always key and if you can find a way to deal with these challenges, trust me when I tell you that you will succeed!

What is your Action Plan for change?

How often do you hear “Aim for progress and consistency, not perfection”?

If you are a perfectionist, you may find it difficult to accomplish things without being critical of your doings.

Forget about idealizing your workouts and meal plans and start making small changes, one step at a time and most importantly, be consistent and keep yourself accountable.

It’s not all or nothing!

Start somewhere and build from there.

Write down your progress and share with others if it helps you feel better.

You’ll be surprised the number of people that are going through the same process.

In order to increase your chances of success, eliminate anything that could jeopardize your focus.

An example would be to clean your kitchen cupboards and get rid of any junk or processed foods.

In order to remember or think about something, that certain something needs to be visible.

Hence the saying: “Out of sight, out of mind!”

Eat healthy as often as possible.

Make healthy foods such as fruits, vegetables and nuts visible by placing them in bowls on your kitchen island or dining table and on your desk at work.Bowl of Fruits

You can designate one day during the week to do your shopping and meal preparation.

This will help with consistency and will keep you committed.

You can cook ahead things like sauces, soups, chili, stews and even baked goods.

These are great since they keep in the fridge for up to 1 week or you can portion them out and freeze and they will last for months.

Keep in mind that home-made baked goods such as muffins, cookies, brownies and even bread are way healthier than store bought, since you know which ingredients you’re using and you are more in control of your portions.

You can even hide vegetables and fruits in all of your cooking and baking by simply shredding them or blending them and incorporating to your favorite recipes.

If you have a sweet tooth, and you’re looking to control your sugar intake, you can substitute sugar by fruit purees such as bananas, apples and even dates; or you can use a natural sugar replacement such as Swerve.

Honey and maple syrup are also great sugar substitutes and you only need small quantities.

Quinoa SaladIf you are a fan of salads, good for you! If not, I totally feel your pain. Salads can really become boring with time.

Make your salads a bit more interesting by replacing lettuce with quinoa for example and roasted vegetables (i.e. whatever is in season) as your topping and your favorite dressing (i.e. is can be as basic as mixing olive oil, lemon juice, salt and pepper).

Make physical activity your best friend.

Start moving more and now!

There is a powerful and scientifically proven way to boost your brain health and protect your body.

Physical activity can include any type of movement where you are using strength and muscles and producing energy.

Results on your body are immediate as you will feel so much more energized, you will want to move more.

Studies are showing that a healthy lifestyle that includes regular physical activity of some sort (i.e. exercise, sports, etc.) can really lower the risk of so many diseases.

It is scientifically proven that you can seriously lower the risks of becoming sick by simply including some small changes and healthy habits in your lifestyle.

Make small changes for a healthy lifestyle

There are simple changes you can start implementing today for a better you:

  • Going for daily 30 minutes walks.
  • Spending more time standing at the office by getting a sit and stand station if you constantly work with a computer.
  • When the weather permits, you can try biking to your office.
  • If you’re driving, you can try parking a little further from your office building.
  • Practice some breathing and meditation techniques to help you rejuvenate and relax.
  • Meditation is best done first thing in the morning as it has enormous benefits on concentration throughout the day.A powerful you

When you feel ready to incorporate more exercise in your lifestyle, you can try the following:

#1: Group Training Classes

If you are one of those lucky individuals who have time for the gym, then group training classes will do wonders for you.

When you join one of these classes, you become naturally committed especially if the class is fun and the instructor is experienced.

Zumba classes come to mind.

These types of group classes are becoming more and more popular and they include weight training for beginners.

#2: High-Intensity Interval Training

Another type of exercise is the very popular high-intensity interval training or HIIT for short.

These exercises have proven that they are effective since they involve short high intensity periods of exercise; I’m talking a maximum of 5 minutes intervals followed by a period of rest of 2 minutes.

You can do as many repetitions as you can tolerate but it is recommended to do 20 minutes maximum once or twice a week.

#3: Personal Trainer

If you have money to spend on a personal trainer, it is a good strategy especially if you have time limitations and you are looking for an effective workout to reach specific preset goals.

You can also join some free outdoor activities such as organized group walks and/or hikes. Check out organized group activities on

#4: Wearable Fitness Technology

If you are into wearable technology such as the Fitbit or any other type of fitness trackers, smart watches and/or heart rate monitors, these little gadgets are really useful to keep track of your activity levels.

What’s next?

Take the first stepYou want to start in order to see change happening in your life.

It’s funny how some people expect their lives to change but they are doing absolutely nothing to make that happen.

Again, it does not have to be all or nothing and it is absurd to expect immediate results.

Although in some instances, results do happen immediately.

Whatever you do, make sure you have a plan and stick to it.

I really hope you enjoyed this post. You can leave your comments below and I’ll gladly get back to you.


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  1. Thanks for this article as it has made me aware of my health status which is so terrible. With demands from my online business, I seldom leave my computer table. I sit here all day typing in and replying to inquiries that even the dumbbell that’s on my side, I often forget using it. So, I’d like to ask, is the movement of my fingers with my computer keyboard considered a physical exercise too?

    1. Hi Gomer,

      Thank you for stopping by! I love your question lol 🙂 I’m actually doing the same thing right now!

      To answer your question: typing on your computer can create stress in your whole upper body, especially the upper shoulders if you don’t watch your posture and get an ergonomic assessment for your work station. 

      I found these hand stress relievers great to use to work your hand muscles:

      Hope this helps!


  2. This is a very good motivational post, thank you. I needed to read this, as the last few weeks I have gotten off my nice healthy path, and started eating much worse and being less active. With the holidays now upon us it is easy to do, but you have given a lot of good tricks and tips to stay motivated and set me up for success. I will start using these immediately!

    1. Hi Travis,

      Thank you for your comment and I’m so glad you are thinking about implementing these tips. It is all about finding the right balance and I’m confident that anyone can reach their goals if they commit to change one step at a time.

      Please stay in touch and I’d be interested to hear about your accomplishments!


  3. You are absolutely right. Making some small lifestyle changes for the better can do the world of good. I have been doing that this year. Simply by cutting down on butter, hot chocolate and and adding a salad to my daily routine I have shrunk by 6 kgs. It went off very slowly but at least I know I won’t put it on in a hurry. 

    Adding exercise, even if it is only 30 minutes a day can do wonders long term and keep us active for longer into our old age. Now that it is year end what better time to reflect back and plan some great changes in the new year?

    1. Hi Michel,

      Thank you for your comment. Yes! small changes are the secret to real change. I’m so glad to hear about your weight loss success, that is really great!

      I’m looking forward to making some real change around me by sharing as many tips as possible to help others feel good about their health and well-bing in general.


  4. Thanks for sharing the above tips. Recently, I started to think that health is the most valuable investment that you need to start as soon as possible. Some of my friend’s families died at young age due to ‘old people’ sickness such as stroke, so I think we need to start healthy lifestyle as soon as possible. I’ll keep in my mind all of your suggestions above. Thanks.

    1. Hi, thank you for stopping by! Indeed, I do believe that health is everything.

      I’m really glad that you found my post informative and please feel free to ask any questions you may have. It’ll be my pleasure to answer them.


  5. Although I try to eat healthy, I tend to overeat on nuts. Particularly, I like cashews, walnuts and almonds. No matter how much I try to control my portions, I still go overboard with these little tasty treats. Can over eating on these nuts raise bad cholesterol level? How much is the ideal serving of nuts daily? Or, will my daily exercise be enough to keep my cholesterol down?

    1. Hi Carol,

      Thank you for your comment. I love snacking on nuts too, too much sometimes lol

      Nuts are super healthy. They contain protein and other vitamins and minerals and most importantly healthy fats which keep cholesterol levels stable. As long as you remain fairly active and control your carbs, you should be able to continue enjoying your nuts however you like them and your body will be happy 🙂

      I can easily eat half a cup of nuts a day, in one setting and I think you could go up to 1 cup of mixed nuts split throughout the day if you are the snacking type of person 🙂

      Hope this helps!


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