37 Healthy Changes to Check Off Before Your Next Birthday
My Denver personal training clients have been looking for a list to take a step toward real change. In response, I’ve adapted this list to serve all of us, no matter if you're trying to lose weight or achieve your best self. Please cut and paste it onto your phone and try to check off all 37 by your next birthday. Your health will thank you.
1. EXERCISE EVERY DAY FOR AT LEAST 7 MINUTES EVERY DAY
2. CUT DOWN ON BOOZE AND REMOVE 3 DRINKS PER WEEK
3. EAT MORE HEALTHY FATS BY ADDING AT LEAST 1 SERVING OF NUTS OR SEEDS PER DAY
4. USE FOOD FOR FUEL AND RESERVE 2 MEALS PER WEEK WITH A SOCIAL INTERACTION INTENTION
5. SPEND AT LEAST 5-10 MINUTES OUTDOORS EACH DAY
6. BOOST YOUR EXPOSURE TO THE SUN BY SITTING OUTSIDE OR BY A WINDOW 5 MINUTES PER DAY
7. REDUCE YOUR SALT INTAKE BY LIMITING YOUR PREPACKAGED OR RESTAURANT PREPARED MEALS TO 3X PER WEEK
8. ADD AT LEAST 2 SERVINGS OF VEGETARIAN PROTEIN (SEEDS, NUTS, BEANS, LENTILS, OR WHOLE GRAINS) TO YOUR MEALS PER DAY
9. STOP AND TAKE A BREATH EVERY DAY AT 3:00 PM (OR ANOTHER TIME THAT WORKS FOR YOU, BREATHE IN FOR 7 SECONDS AND EXHALE FOR 7 SECONDS)
10. ELIMINATE TRANS FATS
11. START YOUR DAY WITH A WORKOUT OR A SHORT WALK
12. SCHEDULE 5-10 MINUTES OF RELAXATION TIME EACH DAY
13. MINIMIZE FRIED FOODS TO 1X PER WEEK
14. SKIP THE SODA
15. LEAVE 3 BITES ON YOUR PLATE AT EACH MEAL
16. SWAP OUT BEER FOR RED WINE
17. SKIP THE ARTIFICIAL SWEETENERS
18. DRINK 16 OZ OF WATER BEFORE 9 AM EACH DAY
19. CHOOSE 1 MENTALLY OR PHYSICALLY STIMULATING (AND HEALTHY) HOBBY THAT REQUIRES A MINIMUM OF 30 MINUTES PER WEEK
20. CUT OUT SMOKING
21. SIT DOWN FOR MEALS
22. SEND A THOUGHTFUL MESSAGE TO A FRIEND BEFORE EVERY SOCIAL MEDIA SCROLL
23. START YOUR DAY WITH A MEAL CONSISTING OF MACRO AND MICRO NUTRIENTS
24. SCHEDULE 1 NON FOOD-BASED DATE NIGHT PER MONTH
25. OPT FOR THE STAIRS
26. KEEP A FOOD JOURNAL FOR THREE DAYS
27. PRIORITIZE YOUR MEALS BY SCHEDULING EACH ONE AND PLAN IN ADVANCE
28. ELIMINATE GRAZING
29. ONLY WALK TO LOCATIONS WITHIN 5-10 MINUTES
30. TURN OFF THE TV AT DINNER
31. BOOST YOUR ANTIOXIDANT INTAKE WITH BERRIES 1 SERVING PER DAY
32. EXPERIMENT WITH DAIRY ALTERNATIVES ONCE PER WEEK
33. COOK YOUR MEALS AT HOME FOR ALL BUT 2 MEALS PER WEEK
34. RESEARCH A HEALTHIER HOLIDAY MENU
35. SLEEP A MINIMUM OF 7 HOURS PER NIGHT
36. STOP OBSESSING OVER THE SCALE
37. LEARN TO LOVE YOUR BODY
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
