3 Health Upgrades You Can Start Today

1. Make hydration automatic:

   • Get a cute water bottle (I love this one)

   • Bring it with you everywhere you go - I mean everywhere, don’t leave the house without it!

   • Add electrolytes once per day (when you need some flavor) to replenish essential minerals

   • Set it next to your bed at night so that when you wake up, you have a visual reminder to re-hydrate after a night of sleep

2. Schedule a daily walk:

   Did you know that getting outside for a daily walk can help regulate your circadian rhythm so you get better sleep? Not only that, but it’s a great way to relieve stress as fresh air + nature have a therapeutic effect on your nervous system.

   So many people have sedentary jobs nowadays, and a sedentary lifestyle increases your risk for disease! Walking daily can combat this along with improving mobility and chronic pain, help you build strength, and accelerate fat loss.

   • Set a recurring reminder on your phone or block out a time each day for your walk so it’s part of your schedule

   • Use that time to meditate, call a friend, or listen to a podcast/audiobook - you’ll be surprised how quickly the time passes and you might even learn something new!

3. Optimize your sleep routine:

   Quality sleep is the bottom of the pyramid or foundation for the rest of your health - both short-term (stress management, digestion, immune system, fat loss) and long-term (disease prevention, aging).

   So prioritizing good sleep is one of the most important things you can do for yourself! I think the best way to prioritize sleep is to PREPARE. Here are some ways I prep my sleep routine- morning and night:

   • Set out your water, workout clothes, journal, etc. the night before so that you wake up and are instantly reminded of your priorities for the day.

   • Plug your phone in away from your bed and turn it on airplane mode to minimize your exposure to your phone’s emf radiation and minimize the temptation to fall asleep and wake up mindlessly scrolling social media.

   • Before bed, eliminate blue light and overhead lights to help yourself get sleepier by turning on lamps instead (a Himalayan salt lamp or oil diffuser works great, too!).

   • Do something phone-free the last 15-60 minutes before bed e.g. read a real book, journal, meditate, draw, knit - whatever your heart desires.

   • If you don’t have black-out shades or you’re a light sleeper, you need the sleep mask of your dreams.

   • Use a white noise machine that’s separate from your phone (I bring this one everywhere and we have them in all of our Airbnbs, too!) to create an environment for helping you stay asleep.

   • Before falling asleep, remind yourself of what you’d like to do as soon as you wake up (set an intention). I also like to try to remind myself to think of what I’m grateful for. E.g. I GET to wake up and work with my amazing clients tomorrow and I am so grateful that they trust me to help them live a healthier and happier life!

I decided to share these 3 “upgrades” because they have made the biggest difference in my life above all else and they are absolutely free! Leave me a comment and let me know how it goes!