This one is the most fun!!  Part of my Health Coaching includes changes in your daily activities to improve your health.  These will vary depending on your specific case and are never the same.  Some examples of a lifestyle change:

Exercise:  Maybe biking walking, yoga depending your situation and preferances

Quitting Bad Habits – I may recommend you quit or cut back on things like tobacco, alcohol, stressful relationships

Stress Management: I will give you some tools to manage your stress effectively.  Could be as simple as going for a nature walk.  Learning to meditate or using hypnotherapy are also commonly used

Creativity – many people thrive once the begin to shake off the imaginary shackles of their routine, and start including some things they are passionate about.  Especially if it’s something creative.

Other Modalities – I may recommend you get a massage, chiropractic, or other modality.


Here are a few things you can start doing right now to improve your health, Body, Mind and Spirit!

  1. Start your day with stretching. Wake up 10-15 minutes earlier in the morning to begin your day with some stretching. Stretching helps wake you up, gives you more energy, improves flexibility and coordination, helps body circulation, and fosters relaxation. Here are some great morning yoga stretches for you to try.
  2. Make room for tea. Tea contains loads of antioxidants, reduces your risk of heart attack and stroke, bolsters you immune system, protects against cancer, and increases your metabolism. What’s not to love? If you can’t give up coffee entirely, make your second cup a cup of tea instead. White and green teas are the healthiest, but any kind tea is great for you.
  3. Drink Water. You expend more calories warming up ice water to body temperature than you do drinking cool or tepid water. If you drink 8 pints of ice water a day, you’ll burn 123 calories. Plus drinking water keeps you hydrated and flushes toxins from your body.
  4. Breathe properly. Proper deep breathing through the abdomen has a myriad of health benefits including improving digestion, the quality of your blood, nervous system function, and the respiratory system. It’s easy to learn correct, slow breathing to enjoy big benefits to your health. When you feel yourself breathing shallowly or too rapidly, correct your breathing style.
  5. Manage stress as it happens. Frequent or chronic stress will do a number on your health. When your autonomic nervous system is over-activated, you will see physical symptoms that can lead to long term illness including depression, anxiety, ulcers, headaches, hair loss and heart disease. When you are in a stressful situation, especially one that is chronic, remove yourself as quickly as possible, and treat the stress. Breathe properly (see above), meditate, exercise, talk with someone, take a walk. Calm your nervous system before stress claims your health.
  6. Add two goods and remove two bads. Pick two foods that you know are bad for you and replace them with two superfoods. Here’s a great list of best and worst foods. Try this for a day, then challenge yourself to try it again another day this week. Just increasing your vegetable intake and decreasing your white foods (white breads, rice, pasta, cookies, etc.) is a great way to lose weight and add nutrients to your body.
  7. Fidget in your chair at work. Foot tapping, rocking, bouncing your legs, and other restless movements can burn somewhere around 120 calories and hour, depending on your weight and age. Instead of sitting perfectly still, move some part of your body (if it’s not too disruptive) and lose weight while you work.
  8. A little movement goes a long way. Even if you can’t get motivated to start a serious exercise routine, just do several short exercise bursts during the day. Take the stairs, walk the long way, do jumping jacks for five minutes, clean the house at a faster pace, take a short walk, dance to some music. A little exercise is better than no exercise. It will burn some calories and may motivate you to move for longer periods of time.
  9. Have sex. Regular sex has surprising health benefits. It relieves stress, boosts immunity, burns 85 or more calories (per 30 minutes), improves cardiovascular health, reduces pain, lowers the risk of prostate cancer, and helps you sleep. It has some other added bonuses too.
  10. Go to bed earlier. Adults optimally need 7 to 9 hours of sleep a night. Most of us are lucky if we get the low end of that range. Proper amounts of sleep help reduce stress, helps keep your heart healthy, reduces inflammation, makes you more alert during the day, bolsters your memory, helps you lose weight, and reduces your risk for depression. You will feel better, think better, and look better with a good night’s sleep.
Medicine Garden Gabriola

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