Four coffees and Lady Ga Ga.

Well, actually I do the opposite. I treat myself with a coffee and sip it down while I eat a piece of fruit while walking to the gym. Once I get there (and wake up), I either run (training for the KY Derby Half marathon), row, lift or swim. I mix things up so I hit all muscle groups and I try to motivate myself to chug at least a bottle or two of water in the first few hours of being awake. I am trying to grow a liking to spinning and other activities but…that liking hasn’t grown just yet. Anyone have a favorite workout to share?

I must declare that this routine is not easy, but I inspire myself the night before by knowing what workout I want to do the following morning. So, would this be something that you can start or continue to do in your lifestyle? If waking up every day at the crack-of-dawn and breaking a sweat does not sound enthusing to you, try to find something that will work with your liking. I have some tips/ideas below to make small steps in improving your overall wellness.

Carry a water bottle with you everywhere. Act like it is a tattoo and it won’t go away. Oh ya, make sure to drink and refill consistently.

Flavor your coffee with either cocoa or cinnamon for extra phytonutrients.

Take a break in your afternoon for a five minute stretch. You don’t have to get down and give me twenty, but a daily stretch can do a body good.

If you have trouble eating the recommended amount of fruits or vegetables — make one day a week THE day to consume the advised amount.

Swap your soda consumption with tea, water, coffee and/or milk.

Get a pedometer to see if you can reach 10,000 steps in a day.

Eat breakfast, lunch and dinner. Do not go hours without food. This will make you mean.

Allocate a small amount of your daily calories for chocolate or something that you really love. Food is one of the greatest pleasures in life.

Pack your lunch one day a week and walk for 30 minutes during the lunch hour.

Text yourself what you eat. Many people have journals but I think having the information on your phone will not allow for any excuses for not documenting your intake.

Please share ideas.

Have a healthy and fit day!