I’m Lacey Stone, celebrity trainer from E!’s Revenge Body with Khloe Kardashian and regular guest expert on The Doctors. You may work out with me on my virtual training platform, in my weekly live Zoom classes, or maybe you get fitness and wellness tips from me on Instagram.
A lot of us have an all-or-nothing mentality when it comes to improving our health and fitness. In my 15 plus years as a trainer, coach and and psychological fitness specialist, I’ve seen way too many clients get derailed by trying to do too much too quickly. Starting small is a much more successful strategy
When you incorporate “mini” lifestyle changes one by one, they can add up to make a major impact on your health and well being.
Here’s what I do personally and what I recommend to my clients.
- Create a to-do list. We like to think we can keep everything we need to get done up in our heads, and maybe that’s true. But there’s a lot of power to marking items off a list as we get them done. Plus there’s a natural dopamine release we get when we achieve something we set out to do and can call it complete. Get out a notebook and a Sharpie and get going on those checkmarks!
- Drink water. You’ve heard it before, and I’ll tell you again: You’re not drinking enough water. It’s the answer to so many health questions. Are you experiencing skin issues? Drink more water. Midday lethargy? Get that agua. Constant cravings? H20 is your best friend. Trying to shed some unwanted pounds? Water is the conduit to elimination and if you’re not hydrated, the weight can stay put. Getting in your 8+ glasses a day can be tough, so I like to infuse my water with a citrus or berry flavor to make it tastier. You can also get into a hydration competition with some friends to make it fun.
- Take social media breaks. It’s not breaking news that all of our time spent on devices is wreaking havoc on our spirits and our bodies. Our eyes are strained due to constant exposure to the blue light our phones emit, and many of my clients experience arthritic-type pain in their dominant hand from overuse. YOWZA. Social media can be a great tool for our lives, but when it takes over we’re in trouble. Start monitoring your time on the internet and commit to taking regular mini breaks to disrupt the habit.
- Plan to move your body every day. You saw this one coming, didn’t you? Classic trainer advice.
But really, moving your body automatically releases endorphins,
the world’s most incredible natural and free life-enhancing substance! This is an area I see my clients struggle with. You don’t have to do a 60-day nonstop workout program to reap the benefits of movement. Plus, that’s just not sustainable. You’ve got to make achievable mini changes to get the benefits you want. 60 days on followed by 60 days off (or more) is useless!
Here’s a simple idea that works for a lot of my clients: create a schedule for yourself to get in a heart-rate increase. It can be as simple as a walk, as intense as a Zoom class with an instructor like me, or a midday stretch to revitalize your mind/body connection. Whatever you choose, it deosn’t take anything more than consistency for your mini habit changes to make big impacts.
- Make meaningful food choices. I am not the type of coach to encourage all-or-nothing food plans. Again, that’s just not sustainable. I tell my clients to focus on quality over quantity, and to laser focus on their protein intake. Women especially don’t get NEARLY enough protein in our diets, and protein is what feeds our muscles and helps us burn more calories at rest. The dream, right? After I work out, I have a ONE Bar without fail. I’m particularly obsessed with new ONE MINIS bars.
With less than 1 gram of sugar, 7 grams of protein and only 80 calories, they’re fuel in my tank to get me through my day with meaningful nutrition.
Truly a mini lifestyle change with a mega positive impact. Confession: I can’t recommend them enough!
This week and this month, I encourage you to take inventory of where you are. How are you feeling, physically, personally and professionally? What areas need a bit more attention to put you back in balance? Start with that to-do list plan above and identify some mini changes you can get started on today to start feeling and being your best. And if you’re looking for a way to up that natural endorphin and dopamine rush, join me in a Zoom class! (You can bet I’ll be celebrating you after with a Birthday Cake ONE MINIS bar!)
As always, your feedback is absolutely welcome. What are some mini changes you’ve already incorporated that everyone should know about? I’d love to hear from you over on Instagram. Stay well!
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