Turning 30.
There comes a point in everyone’s life when they know it’s time to make changes to improve their health. My point was turning 30.
My 30’s, brought with them some great things, things I welcomed with open arms. The slowing of my metabolism, however, wasn’t one of them. It became apparent: If I didn’t take action my health was going to be affected in a negative way.
In high school, I was a Varsity athlete. At 30, I started to feel winded walking up a flight of stairs.
I used to eat whatever I wanted. At 30, I started feeling tired after lunch and needed my afternoon coffee to keep me going.
Then one day, enough was enough. I had, what can only be described as a,“Come at me bro,” kind of moment with 30. We fist-bumped. It was cool. And the next day I decided to test out a few changes to improve my health.
One of those changes? Joining a gym. I did my research and ultimately picked one because:
1. It was 5 min from my house.
2. They had racquetball courts.
3. They lured me with a smoothie.
4. Their locker rooms weren’t disgusting
5. It was less than $30/month.
AND they offered a free consultation with a personal trainer for joining.
The personal trainer chose a simple course of action to ease me in: “Let’s do some exercises to work on your core.”
Please bear in mind I hadn’t worked out in probably 5 years. The trainer started forcing making instructing me in all of these new moves.
I felt like a contortionist. My muscles were yelling at me. I wanted to be all done.
Most people give up on their health because they try to do too much in the beginning. And that’s exactly where I found myself too.
BUT, Don’t worry. I stuck with the gym. I actually love it now. Translation? There’s hope for every single one of you.
Meg & I believe in your awesome No Small Life. So much. The last thing we want you to feel is overwhelmed. Why? Because there’s no need. You can make some major improvements to your health with a few simple tweaks.
Totally do-able.
No trainer required.
Here are 4 easy changes that make a MAJOR impact on your health. And they won’t send you running for the exit door at the gym. In fact, none of these changes even require you going to a gym.
We all want to see results, right?
We all want to know our sacrifice & investment in our health will pay off.
Well, incredible reader, start these 4 things and I promise, you will begin to see results.
1. Make a green smoothie every day for breakfast
This is one simple thing that I’ve implemented in my life. It guarantees you at least one super healthy meal per day. It’s a great way to kick-start your morning.
Also, it tastes amazing.
Watch me make the smoothie below and read the full post here.
HOWEVER, since my last smoothie video, I’ve perfected the taste of the smoothie even more.
Here’s my upgraded recipe. We’ll call it:
Smoothie 2.0
- 1 cup of spinach
- ½ cup frozen Strawberries
- ½ cup frozen blueberries
- 1 Tablespoon of organic milled flax seed
- 1 Scoop of Bone Broth protein with collagen (I use Vanilla) or this one is a little less (just add your own collagen)
- 1 banana
- Organic Orange Juice or unsweetened Vanilla Almond/Cashew Milk for less sugar
- Optional – One scoop of Reliv powder supplement (no I am not a distributor)
I start every single morning with this smoothie and I start the day feeling great. Seriously.
This drink not only gives me energy, but it improves my digestion as well.
The best part is, the cost per drink is very inexpensive AND it takes less than 5 minutes to make. Everybody wins.
Meg has a few smoothie recipes too if you’re looking for a little variety. Her’s typically have more veggies and less sugar. Because she’s Megan. Check out her Pumpkin or Tropical Green Smoothie.
2. Replace Soft Drinks with Water
I can hear you screaming through the computer screen right now, “Chris, don’t take away my only vice!”
I get it. I know this is a tough ask.
I was the guy who drank at least one Coke or Pepsi every single day with every meal (well, except breakfast because that’s why God made coffee) for years.
I’m not here to say, “ You can never have another soft drink the rest of your life.”
Let’s keep it real. It’s ok to Treat Yo’ Self on occasion. But every day? It’ll be a detriment man.
Soft drinks are addictive and their healthy redeeming qualities = zero.
I mean, I know all Michiganders are convinced Vernors is a cure-all for what ails you BUT, I’m pretty sure that healing remedy is a little bit of ginger and a whole lotta placebo.
Because here’s the truth: our bodies crave water.
And drinking enough water can alleviate joint pain, reduce inflammation, clear up your skin, improve colon health, keep you hydrated, give you energy, and keep your body in an alkaline state. Science.
Get yourself a water bottle, like this awesome one. Carry it with you. Head to the water cooler at work, fill it up a few times per day, and watch your health improve. And if you can’t give up your carbonation, try a LaCroix, and please don’t make me turn in my man card because I suggested that. The Key Lime is legit.
3. Eat half as much at mealtime
I am not the guy who is going to tell you to eat grilled chicken salads every single day for lunch and dinner. I like food too much.
However, I am the guy who has learned to not stuff his face with unhealthy foods.
In my younger days, I would order a pizza and down 5-6 pieces minimum. My 5th piece would literally make me sad because I knew it was almost gone. I was the guy who would order a supersized Big Mac Meal AND a 10-piece chicken nugget extra sweet and sour sauce.
My wife just shuttered.
I was the guy who would buy a 24-ounce steak, throw it on the grill, eat the entire thing and then wash it down with a baked potato.
Then one day, I went to Peru on a Missions trip and had a major wake up call. You don’t see many overweight Peruvians.
Here’s why: the normal dinner plate size in Peru is about half of the size of our dinner plates in the US. Their diet was by no means healthier than ours, they just ate literally half the amount we ate.
In America, we do everything big!
We want big trucks. We want big houses. We want big vacations.
We like big stuff and we cannot lie.
Especially when it comes to food.
The land of the free boasts all-you-can-eat-buffets like Golden Corral.
We have TGI Friday’s endless appetizers and Olive Garden’s never-ending bowl of pasta.
People pack these restaurants and stuff their bodies full of unhealthy calories until we look like the people from Cloudy with a Chance of Meatballs.
Then we wonder why we are unhealthy and tired all of the time.
I am a foodie.
I consider myself a “chicken wing connoisseur” (check out my grilled wing recipe here), but I have learned a valuable little lesson called
“Portion control,” ie. eating half as much as I want to.
I want to eat 12-20 chicken wings, but I force myself to stop at 6-10. (depending on the size of the wing of course ;))
One time I got my picture on the wall for eating a 1lb burger. These days I set my limit at a ¼ lb burger, have a salad, and eat half the fries….with organic ketchup. Because Megan.
I’m not the person who can eat chicken salads all day. That gives me sad thoughts.
But if we can just eat less than “normal” and listen to our bodies, we will instantly improve our health.
4. Decide to be more active
Most of us sit.
A lot.
We sit at work and we sit at home. We meet our friends for coffee or dinner and we sit. All the sitting makes us even more tired and lethargic so we sit some more. It’s not great. But luckily, it’s easy to change.
From previous posts, you know intentional exercise and strength training is hugely important to us too. So if you’re more advanced, check out my workout tips that produce results, here. 3 workout playlists here & here & here. And Megan’s also shared lots of ideas on starting and sticking to a workout routine, shared several exercise apps we love here, and 10 DVD workouts she keeps in regular rotation here.
But if this is your first step in the exercise direction, simply figure out how you can get more movement into your life. That’s it. Go for a walk with your spouse after dinner. Meet friends for a hike instead of for dessert. Do 10-12 min of something, anything, in the morning.
Start somewhere and build on it. The more active you are, the more energy you will have, and the better you will feel both mentally AND physically. Thanks, endorphins.
There you have it, 4 simple things you can do to instantly improve your health. And you didn’t even have to go to the gym.
I believe in starting small and taking simple steps to improve your health that are not overwhelming.
Those results will produce passion and passion will produce perseverance for the long haul.
Ready for your Action Step?
-Implement all four of these steps by tomorrow. Do it.
-Which means you’ve got some grocery shopping to do today.
You’ve GOT this.
Let us know how it goes.
Now go live a life worth celebrating!
Until next time,
Chris
WAIT! BEFORE YOU GO…We don’t want you to miss out on our next post. You would regret it and cry 1000 tears. Don’t cry 1000 tears.
Pin me for later!!
