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Transform Your Life In 2 Weeks: 14 Simple Things To Do That Will Make You Healthier And Happier

Transform Your Life In 2 Weeks: 14 Simple Things To Do That Will Make You Healthier And Happier

Have you noticed that your quick fixes or diets don’t last very long and you end up going back to your old ways?  That’s because we are creatures of habit and in order to see long lasting positive changes in our lives we need to work on improving our habits one at a time.  Achieving a healthier and happier life doesn’t have to be hard, overwhelming or something you do all at once.  Just take it one day and one habit at a time.

Here is my two week campaign to help you transform your life.  Some of the tasks you may find easy, others you may find challenging and that’s ok.  The next two weeks are about you.  Start with day one and stay on day one as long as you need to; as long as it takes for you to make it something that you do habitually.  I’d love to hear how you go with this and what positive changes it makes in your life.

Day 1:  Drink more water

Would you car for a....

    Our bodies need water to function properly and because we can’t store water we need to drink it every day.  Water is needed for most of our body functions  and the general consensus is that the average adult should be drinking at least two liter of water each day (eight glasses each of 8 oz (= 240 ml) every 24 hours).  However, there is not one size fits all when it comes to the amount needed.  Aim for two liters a day and if you still feel thirsty drink more, if you don’t drink a little less.  You just have to listen to your body and drink accordingly.

    Day 2: Rethink your drink

    rethink your drink

      This one should be a little easier now that you have increased your water intake.  The next time you pick up a drink I want you to ask yourself – is this good for me?  Sugary beverages are high in kilojoules with no other essential nutrients and regular consumption may lead to weight gain, obesity, reduced bone strength and tooth decay. Try drinking water or green tea instead.  Green tea can potentially protect you against heart disease while coffee (no more than four per day) may help protect against type 2 diabetes.

      Day 3:  Eat mindfully

      Close Up Of Woman Eating handful Of Almonds

        It’s time to stop eating on the run, in the car, while watching television and with little attention to what you are actually putting in your mouth.  From now on, I want you to be mindful of what you are eating.  Ask yourself – will this food give my body the nourishment and nutrients it needs? Also, start practicing the following: eat only when you are hungry, stop eating when you are full and slow it down.  Digestion begins in your mouth, so the more chewing you do (approx. 20 times before swallowing) the happier and more grateful your tummy and intestines will be later.

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        Day 4:  Get the right amount of sleep

          “From serotonin production to blood sugar management, immunity, and heart health, sleep impacts every aspect of your health.”  Dr. Frank Lipman

          We all know how important it is to get enough sleep and just how cruddy we feel when we don’t.  Research suggests that the ideal amount of sleep may be seven hours a night although some people may need more.  Again, it’s about listening to your body and making note of the amount of sleep that makes you feel at your best.  Then when you figure out the ideal amount, stick to it and resist the temptation to oversleep.

          Day 5: Stop buying junk food

          stop buying junk food

            It’s pretty hard to resist the temptation of your favorite junk food when it’s staring you right in the face.  “One little bite can’t hurt.” Next thing you know, you’ve downed a whole packet of chips, block of chocolate or half a tub of ice-cream.  I get it; it’s delicious!  But doing this regularly is not helping that healthy diet of yours. So avoid the temptation and just stop buying it.  Get rid of everything that is sugary, fatty, greasy and salty.  Clean out your pantry and fridge and avoid even going down those aisles at the grocery store.

            Day 6: Ditch the low-fat, no fat products

            ditch low fat products

              Shira Lenchewski, RD, summed this one up much better than I can:

              “One of the most pervasive food myths is the idea that consuming dietary fat makes you fat. But truthfully, consuming any macronutrient (meaning carbohydrate, protein or fat) in excess will result in weight gain.  The fact is, fat adds flavor, and when it’s removed, sweeteners and artificial flavors are typically added in its place. And trust me: that is not a good thing!”

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              I would pick fat over sweeteners and artificial flavors any day.

              Day 7:  Practice some self-love

              You made it to day seven!  That calls for some serious appreciation and self-love.  Changing our bad habits is a tough gig and if you have been sticking to the above I’m guessing you’ve been working pretty hard.  So today is about taking some time out for yourself.  Do something that makes you happy and / or practice some of these self-love techniques.  Be proud of yourself and what you have achieved so far!  You’re halfway there :)

              Day 8: Cut down your sugar intake

              cut down on sugar

                We’ve already worked on cutting down the sugary beverages but now it’s time to cut back in other areas. I know this can be a big challenge for some but I’m not asking you to go Sarah Wilson on me, I’m just suggesting you cut back on the amount of sugar you are consuming each day little by little.  There are a ton of studies, research and opinions out there about why too much sugar is bad for your health (you can check a few out here and here).  In my opinion too much of anything is bad for your health.  It’s all about moderation.

                Day 9: Add more fruit and veggies to your diet

                fruit and veges

                  You know that eating more fruit and vegetables will improve your health. So what’s stopping you?  Today I want you to make a list of the different fruit and vegetables you like eating and how you plan to add more of them into your diet. Some tips: keep ready to eat fruit where you can see it, work out ways to make fruit and vegetables a part of every meal or snack, buy in season products, purchase a little bit at a time so it doesn’t go to waste and most importantly, enjoy the benefits you will see and feel when you start incorporating more of these foods into your diet.

                  Day 10: Try some protein in the morning

                  try some protein

                    Contrary to popular belief, current research has shown that weightloss may not necessarily occur by eating breakfast which has sometimes been thought of as “The most important meal of the day.”  I find that eating a healthy protein breakfast helps to control my appetite and gives me a clear mind.

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                     “High-protein breakfasts reduce the amount of ghrelin — a hormone that stimulates a feeling of hunger — in the bloodstream more effectively than do high-carb breakfasts.” Institute of Food Technologists

                    I encourage to just give it a go.  Try eating protein (eggs, greek yoghurt and fruit, oats, meat) and see how you feel afterwards.  Then the next day compare this feeling to your usual breakfast routine.  I think you will be surprised to see the difference.  Just make sure when you make over your breakfast routine, you avoid high sugar and processed cereals, they really aren’t doing your body any favors.

                    Day 11: Change your toothbrush head

                    change your toothbrush head

                      The American Dental Association recommends replacing the head of your electric toothbrush or your regular toothbrush every three to four months.  Your toothbrush is home to microorganisms from your mouth and also the environment where it’s stored.  Changing your toothbrush regularly will decrease the number of bacteria you are exposed to and ensure your teeth are always cleaned well.

                      Day 12:  Sneak exercise into your day

                      sneak in exercise

                        It’s time to get that gorgeous body of yours moving; no excuses.  You know what you need to do, you just have to make the commitment and do it.  Here are a few ideas on how you can sneak exercise into your day:

                        • Always take the stairs.
                        • Do 20 squats when you’re done in the bathroom.
                        • Use your lunchbreak to go for a walk outside.
                        • Park your car a little further away from work and enjoy the walk.
                        • Before sitting on the couch at night do 25 jumping jacks, 25 pushups, 25 crunches and 25 squats.
                        • Dance while your cooking, cleaning, working, whatever. Yes you may look a little weird but who cares, get a bit silly and have fun.
                        • Google the ridiculous amount of at home work outs that are free on Youtube

                        Day 13: Meal prep

                        meal prep

                          “By failing to prepare, you are preparing to fail.” – Benjamin Franklin

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                          Meal prep is one of the best ways I know to keep your healthy diet on track.  When we have delicious healthy snacks and meals in the fridge or freezer ready to go, we are more likely to choose them rather than an easy option like takeaway.  My suggestion is to pick afternoon or a day each week that you dedicate to your meal prepping.  Get your recipes together, get the ingredients together and have a massive cook off.  You could prepare some salads, some vegetables that are ready to be cooked when you need them, fruit salad, boiled eggs, healthy treats, meals that you can eat this week or store in the freezer for when you need them.  Make it a habit to prep and I’m sure you will see the difference in your eating habits.

                          Day 14:  Find one thing to be grateful for every single day

                          gratitude

                            Happy people are not happy because everything is ALWAYS blissful and amazing in their life.  Happy people choose to be happy, they choose to look for the good in any situation, they choose to support themselves and they choose to make their happiness a priority in their lives.  So from now on, every single day I want you to find at least one thing you are grateful for.

                            “We only live once. We all have an expiration date after that we will never come again. I am not saying that to make you sad. I am saying that so you can cherish each moment in your life and be grateful that you are here and you are Special.” Pablo

                            Fourteen day challenge complete! Your next steps are to do a very big happy dance, practice some serious self-love and then work out what area of your life needs a little makeover next.  Keep going, you can do it and you deserve it!

                            Featured photo credit: bean bowl with poached egg-3/jules via flickr.com

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                            Last Updated on October 15, 2019

                            How To Be Successful In Life? 13 Tips From The Most Successful People

                            How To Be Successful In Life? 13 Tips From The Most Successful People

                            What is success to you? How to be successful in life?

                            To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                            All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                            There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                            With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                            What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                            1. Think Big

                              From Michelangelo Buonarroti, Great Renaissance Artist:

                              “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                              There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                              Imagine then, if he decided not to work as an artist.

                              Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                              Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                              Instead be ambitious.

                              2. Find What You Love to Do and Do It

                                From Oprah Winfrey, Media Mogul:

                                “You know you are on the road to success if you would do your job and not be paid for it.”

                                This is a good quote to remember and think about when you’re at work.

                                Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                                If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                                Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                                Not sure what your passion is yet? You should learn about this Motivation Engine first.

                                Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                                3. Learn How to Balance Life

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                                  From Phil Knight, CEO of Nike Inc.:

                                  “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                                  All too often, people think that to be successful, they need to make the object of their success their life.

                                  If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                                  However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                                  If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                                  In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                                  To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                                  4. Do Not Be Afraid of Failure

                                    From Henry Ford, Founder of Ford Motors:

                                    “Failure is simply the opportunity to begin again, this time more intelligently.”

                                    There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                    Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                    His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                    He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                    Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                    Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                    If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                                    5. Have an Unwavering Resolution to Succeed

                                      From Colonel Sanders, Founder of KFC:

                                      “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                      This, in many ways relates to the above quote about learning from your failures.

                                      It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                      If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                      Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                      6. Be a Person of Action

                                        From Leonardo da Vinci, Renaissance Genius:

                                        “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                        Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                        Think about it, picture someone like William Shakespeare:

                                        When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                        You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                        All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                        Applying this to you?

                                        Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                        7. Cultivate Positive Relationships

                                          From Theodore Roosevelt, 26th President of America: “

                                          The most important single ingredient in the formula of success is knowing how to get along with people.”

                                          The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                          People liked them. They wanted them to do well.

                                          This is key to good leadership.

                                          It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                          But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                          What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                          As such, help people and they may help you; and be good to people, and they my be good to you.

                                          8. Don’t Be Afraid of Introducing New Ideas

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                                            From Mark Twain, Famed Author:

                                            “A person with a new idea is a crank until the idea succeeds.”

                                            It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                            Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                            If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                            9. Believe in Your Capacity to Succeed

                                              From Walter Disney, Founder of Walt Disney Company:

                                              “If you can dream it, you can do it.”

                                              Success has to be something you can imagine yourself achieving.

                                              It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                              Keep dreaming!

                                              10. Always Maintain a Positive Mental Attitude

                                                From Thomas Jefferson, 3rd President of America:

                                                “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                                Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                                Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                                If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                                However with the wrong mindset of doubt, you’ll be much easier to stop.

                                                11. Don’t Let Discouragement Stop You from Pressing On

                                                  From Abraham Lincoln, 16th President of America:

                                                  “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                                  It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                                  When surrounded by doubts, giving up can actually seem like a good idea.

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                                                  Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                                  If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                                  This is How Self Doubt Keeps You Stuck and How to Overcome It

                                                  12. Be Willing to Work Hard

                                                    From JC Penny, Founder of JC Penney Inc.:

                                                    “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                    You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                    Whichever way you frame it, they say one thing:

                                                    True success comes from work.

                                                    You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                    Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                    13. Be Brave Enough to Follow Your Intuition

                                                      From Steve Jobs, Co-founder of Apple Inc.:

                                                      “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                      In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                      If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                      It’s like how your body can detect danger even when things seem safe.

                                                      Ultimately then, you need to trust your own instincts.

                                                      Final Thoughts

                                                      What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                      Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

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                                                      Featured photo credit: Ryan Wong via unsplash.com

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