The past few months I had good intentions of getting out and doing my runs outside, bundled up in my layers. In the past I would have been really into doing that, but this year with all the snow and ice I opted out. Exercising in winter is really important, I believe, for staying healthy and fit, but I’ll be honest: running on the treadmill at the gym is not really my thing, either. I decided to set myself up in my apartment with things that would support my workouts at home. So, it was yoga or Pilates, rebounding or quick circuit training at home on my own. I happen to live in a city where I walk a lot anyway, so I counted that on some days as my cardio. On any given day I could easily walk 3 miles, and if I walk at a quick pace, it counts as a decent workout.

But what I’ve realized is that even though I couldn’t get to my favorite yoga class or even do an hour of my own yoga practice every single day, or do a full Pilates reformer session or strength session, what I could do was a small amount consistently and regularly….as in each day, even if it was for only 10 minutes. And it really works! I feel pain free, flexible, and strong, and I didn’t have to dedicate hours to being in a gym. I almost feel more energized than when I force myself to work out longer.

The same goes for eating. If how you eat is consistently healthy, fresh, nourishing food, then the occasional treat at a party or celebration is not going to make or break anything. It’s when you are only occasionally eating healthy and the main components of your diet are things that clog your system such as meat, dairy, sugar and processed flour products, that weight packs on, you crave unhealthy foods, and the vicious cycle begins.

The good news is each day you can start fresh with healthy breakfasts. This is a great place to start, because even if you fall off track later in the day, you at least started in a good place. Plus, you are then more likely to stick with the plan if you started with a plan in the first place.

The bottom line is, you need to do the little things to take care of your body every single day, like taking out the garbage or brushing your teeth. Otherwise weight piles up, immune system weakens, sluggishness kicks in, cravings take over, and it’s a downward spiral. How do you know if you are on this path?

1. You don’t have a plan for your meals
2. You are tired in the mid-afternoons and often reach for caffeine or sugar for “energy”
3. You can’t seem to lose those few annoying pounds
4. You don’t feel great, but not really ‘sick’. Maybe you have allergies, skin problems, sugar cravings, constipation or diarrhea, mental fog, etc.
5. Maybe you are sick, more often than you would like.

So, if you are in this situation, it’s okay! There’s hope! And luckily lots of ways to get back on track. And because they are little habits that don’t take a lot of time to commit to, you can squeeze them into every single day. Yes, you can!
Here are some ways to get started:

1. Drink more water every day: At least 6 glasses. In the morning is a good time to get hydrated. I recommend a 16 oz. glass before you eat or drink anything else. No matter what, you’ll feel better if you have clean fresh water in your system.

2. Eat a healthy, low sugar, protein rich breakfast. Click here for some ideas. Lately one of my favorites is brown rice and beans which I prepare and keep in the refrigerator. I know it’s not a typical breakfast, but it’s so delicious when I crave a warm and savory breakfast instead of cold (smoothie) or sweet. It also keeps my easily fluctuating blood sugar stable, I can really feel the difference. Click here for my Cuban black beans and rice recipe if you want to try it. It goes great with this Amazing Cabbage Slaw!

3. Eat water rich foods. Vegetables, fruits, fresh juices, soups. They help mineralize and hydrate your body.

4. Find some sort of physical activity that you love doing and do it for as much or as little time as you can. Walking, dancing, a few minutes of yoga, some pushups or squat thrusts, some lunges, stair climbing up to your apartment, jumping on a rebounder trampoline, whatever. It’s all good.

5. Make a small workout plan. For example, you might have only 10 minutes to workout, so you can do 2 sets of lunges and 2 sets of pushups and a forward bend as a stretch. Then later in the day do another round. I know it doesn’t seem like a lot, but hey, it is way better than nothing.

6. Don’t underestimate the power of a few minutes, often. A little goes a long way when you keep it up. And those minutes add up. You don’t necessarily need to be in a gym 24/7 to get fit.

I found these to be really helpful when it got really cold and I just could not get myself to the gym, or even to commit to a full hour or more of working out. If I’m feeling it, I’m thinking someone else out there must be too! It truly is the little things that you do regularly and consistently that add up to a healthy lifestyle. So, hope this helps, keeps you feeling good until you have time for and feel ready for longer workouts!

Danielle