January is about to end, but here's how you can continue on with your resolutions throughout 2023!

Friday: Mindfulness by Miles

experiences and personal interests to help develop your skills, improve your character, and boost your career.

This week in particular, I’d like to do a quick wellness check-in with you.

Ready to know more about today’s topic?

Keep reading to better understand the importance of wellness and fitness in your life, and learn a few tips on how to stay healthy every day.

CEO, MBO Partners
Chairman of the Advisory Board, The I Institute

January is about to end, but here's how you can continue on with your resolutions throughout 2023!

We’re already at the end of January, so let’s do a quick wellness check-in…

Remember all that motivation you had at the start of the month?

What about the vision board you made at the beginning of 2023?

How about those numerous workout reservations you made after getting unlimited access membership at the latest, hippest gym in town?

Well, how are you doing so far with all these things now?

Most likely, some of you are already feeling a bit burned out… and that’s not surprising. In fact, a majority of people give up their goals and resolutions as the year continues. A recent study from  Edith Cowan University  reported that 2 out of 3 people give up their resolutions by January 31st.

That’s why I want to remind you that health, wellness, and fitness are NOT resolutions. Instead, they’re  long-term commitments .

Personally, the idea of quick fixes,  elixirs , or weight loss hacks makes my stomach flip. However, I understand why society revolves around these ideas. In the U.S. alone, people have been building an “idealistic, unrealistic, and instant” beauty culture since the early 1900s.

An example of that?

The 1903 phenomenon of the “Fat is Folly” ad or the La Parle Obesity Soap that told people they could trim their fats by merely using the soap product.

Here’s what I want you to remember instead:  Wellness and overall health means building daily, maintainable  habits  that you will follow throughout your life.

This is why I personally make sure to break down my basic habits so they’re attainable for me. These things make me feel healthy on a day-to-day basis:

1. Drink 8 to 10 glasses of water each day .

   Dehydration can cause loss of strength, dizziness, and even long term consequences such as kidney failure. That’s why balancing your morning cup of joe with a glass of water is vital to your health.

   Water helps flush out toxins, aids in overall digestion, delivers oxygen to the body, and helps produce chemicals that impact your brain and hormones. This explains why you always feel better when you know you’re on top of your hydration game.

   I encourage you to get a water bottle that tracks your water intake daily (8 to 10 glasses is the ideal). If that’s not possible, simply drink a glass of water after every other type of drink you consume.

2. Get your muscles moving .

   Push yourself to get moving every day, whether it’s in the form of a quick morning stretch, a quick dance party in your kitchen, or a 10-minute walk!

   Remember Isaac Newton’s law of motion: An object in motion stays in motion.

   The same principle is true for humans. If you stop moving, you’ll lose muscle strength, motivation, and so much more. Sure, there are days when it’s harder to get out of bed, but I encourage you to wake up, step outside, get your daily dose of sunshine, and list 3 things you’re  thankful  for.

   I assure you, this movement and mindfulness practice can shift your entire outlook throughout your day.

3. Eat nutrient-focused meals .

   I understand that sometimes, it’s hard to eat healthy. Whether you’re traveling, busy at work and too tired to cook, or going out with friends, bad food choices can tally up.

   This is why I encourage you to start eating healthy by cooking at least one nutrient-focused meal per day at the start of your healthy-eating commitment.

   Make sure you get a full portion of protein, good carbohydrates, and some greens. Eating at least one health-packed meal in a day will make a BIG difference in your lifestyle and eating habits.

4. Dedicate at least 10 minutes of your time for your self-care routine .

   If you don’t take care of yourself, you also won’t be able to take care of others. I know some people who try to hold space and tend to other people or projects first, forgetting themselves in the process.

   The result?

   They get tired and burn out immediately.

   That’s why taking 10 minutes for yourself can do so much. Even if it’s just a quick walk, moment of silence, or journaling, giving yourself your full attention for 10 minutes will help boost your mood and improve your productivity for the rest of the day.

5. Get enough  sleep  daily .

   For those of you who’ve been reading my weekly  “Mindfulness by Miles”  articles, you probably know by now how much I believe in and value quality sleep.

   I strongly agree that sleep is linked to better physical and mental health. So, giving your body time to recover through proper sleep and rest will allow you to start each day refreshed and ready to move.

   If you want to know my full evaluation on sleep, check out my past articles on the  I-Institute.

There you have it—my daily, maintainable habits to improve my wellness each day. I hope you’ll give some or all of them a try too!

Always remember that  “true wealth is health.”  You can only function properly in your career or any other responsibilities if your body, mind, and soul are in good condition.

Happy Friday, everyone!

For those of you who would like to talk to me about these topics, feel free to connect with me via my  LinkedIn  account.

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