Category: Nutrition Tips

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Change One Thing

Change One Thing

We’re more than a month into 2026. Just about six weeks ago, tons of people were making resolutions, setting goals, creating vision boards and making BINGO Cards! Sadly, some folks have already called it quits.

When it comes to the beginning of the year, there are some pretty common goals, like…

  • Lose Weight
  • Eat healthy
  • Exercise more
  • Drink more water
  • Get out of debt

All of those are notable, but tackling all of them at them same time would be a recipe for failure. In fact, the people who’ve already given up on their goals and resolutions were probably trying to change everything at once. They’ll find a lot more success if they change one thing at time.

Change ONE Thing?

When I say, change one thing, I don’t mean that you only focus on one thing for the entire year. I mean focus on one thing at a time.

Think of it in terms of multi-tasking. Some of us, like me, tend to do several things at once…thinking that we’re being SOOO productive. (Are you getting my sarcasm?!?!?!)

I will readily admit that when I focus on one thing at a time, I accomplish so much more. (In fact, I was watching Dateline while typing this post. I had to turn it off, so I could focus.)

The Butterfly Effect

Have you heard of the butterfly effect? Not the 2004 movie, but the actual theory. I don’t know all the ins and outs of it, but I want to describe it in my own words.

I would say that the Butterfly Effect is a theory that says if you change one thing, it can cause a ripple effect that leads to change in other areas.

Golden butterfly of change.

Step #1: Start Small

If you’re like me, there are a LOT of changes you want to make this year. Most of them are pretty significant. If we’re really going to change one thing at a time, it’s best to start small.

Choose something that is easy to master. For me, I chose water consumption. I have a giant water bottle that makes it super easy for me to track how water I drink every day.

Mastering that first thing helps you build momentum for future successes. Whether you track your progress for one week or six weeks, you’re one step closer to reaching your goals for the year.

Step #2: Keep Going

Once you’ve mastered that initial goal, don’t stop. Keep actively meeting that goal each day, while adding another one.

You’ll get to the point where those goals are part of your new lifestyle.

Hand flipping wooden cube block to change black left arrow direction and red right arrow for business and technology disruption sign concept.

Step #3: Take Your Time

Most of us spend a great deal of time at the end of the previous year, thinking about how we’re going to change things for next year. We get all the tools and materials, only to be disappointed when things don’t flow how we expected them to.

You may feel like you’re a month behind, but you’re still at the beginning of your journey.

If you haven’t accomplished anything in 2026 yet, that’s okay. We’ve got over 300 days left. Tomorrow is a brand new day…or you can start right now.

Don’t forget to weigh yourself!

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: it’s just a number. Our weight fluctuates, so if it goes up, down or nowhere, we’re still AWESOME!

Follow Get Fit with Charity on Facebook, Pinterest and Instagram!

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Four Tips for Dealing with Shoulder Pain The Easy Way

Four Tips for Dealing with Shoulder Pain

Imagine that you’re having a regular day just doing regular things. Maybe you’re at the grocery store reaching for something on a shelf. Perhaps you’re trying to slip a bag over your shoulder. Whatever you’re doing, it’s not that big of a deal. But all of a sudden a stabbing pain hits your shoulder. Nothing is worse than that. This brief article will highlight four tips for dealing with shoulder pain.

woman get accident between workout in gym shoulder pain and hurt with wrong posture exercise

I’ve been there before. In fact, I’m in the recovery phase right now. I don’t know exactly what I did to my shoulder. It could have something to do with my autoimmune disease. I dealt with my pain for a couple of months, but I don’t want you to have to do that. I’ve outlined four tips for dealing with shoulder pain that will help you out tremendously.

Tip #1: Take it Easy

The second you feel pain or even a bit of discomfort, it’s time to take a little break. Stop doing the things you normally do, especially if they cause any pain.

Having to readjust your exercise routine really stinks, but taking a short break to get things under control is much better than doing something that causes permanent damage.

Tip #2: Get Professional Help

We live in a time when a ton of people self-diagnose. We ask our friends what they think could be the problem. The internet is also how we try to help ourselves out. I know for a fact that there are tons of shoulder exercise video on YouTube and Facebook. I probably tried most of them. But since I didn’t exactly know what my problem was, those exercises made everything worse.

Whether you go to a medical doctor, a chiropractor, a physical therapist or a nurse practitioner, it is important to find a medical professional who can help you figure out what’s going on. Then they can give you the exercises that will help your condition.

Seeing a medical professional is one of the four tips for dealing with shoulder pain the easy way.

Tip #3: Do Your Exercises

Have you ever gotten an antibiotic prescription from your doctor? If so, do you remember what they told about the medication? They probably said something thing like, “You’re going to start feeling better within a day or two of starting this medication, but don’t stop taking it! You need to take all the medicine until it’s gone in order for it to be effective and do it’s job.”

The same can be said about doing your recovery or physical therapy exercises. You might feel a lot better after a week or two, but DON’T STOP. Keep doing those exercises and stretches. Hold off on those activities that cause pain and discomfort. Give it time and be consistent.

Tip #4: Consider Lifting Weights

This one will come as a shock to those who know me because I am such a strong supporter of and advocate for bodyweight training. I will always believe that you don’t NEED weights to get fit or get a good workout.

However, as I’ve faithfully done my shoulder exercises over the past few weeks, I’ve felt that I need something more. Using 5-pound dumbbells, I’ve followed the doctor’s advice and added a few sets of basic shoulder exercises, including the one pictured below. It’s all part of the process.

Woman doing shoulder exercises with weights.

Your Next Steps

Check in with your medical professional from time to time to see how things are progressing with your shoulder.

Once you’re feeling back to normal. Be sure to ease into those old activities. Don’t go overboard, though.

I’m finally getting back to the pool this week. I haven’t been able to swim since late August. Don’t worry…I’ll take my own advice and pace myself.

Don’t forget to weigh yourself!

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: it’s just a number. Our weight fluctuates, so if it goes up, down or nowhere, we’re still AWESOME!

Follow Get Fit with Charity on Facebook, Pinterest and Instagram!

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Cheat Day vs Treat Day: Which is Better

Cheat Day vs Treat Days: What’s the Difference?

Living a healthy lifestyle isn’t easy. It takes a great deal of dedication and hard work. When you work hard, you want some type of reward for your labor, right? I’m pretty sure that’s why Cheat Days and Treat Days were created. But they’re not the same. Today we’ll be talking about Get Fit with Charity’s take on Cheat Days vs. Treat Days and discuss which is better,

Faceless black bearded man covered with tasty appetizing marshmallow drinks cocoktail has cheat day consumes much calories sweet food drowned in delicious snack. Unhealthy nutrition concept.

Cheat Days

Cheat Day for an adult is the equivalent to field day for the average elementary student. Most of us have fond memories of field day. It was a magical day that typically happened in late spring right before the end of the school year. You got to wear a summer outfit and although you were at school all day, it felt like extended recess, a field trip and summer vacation rolled into one.

That’s how Cheat Day feels. After sticking to a really hard exercise program, you get to cheat by not doing anything at all. Maybe you’ve been avoiding carbs for like…ever, so you indulge in all the bread and pasta you can eat. Perhaps you took last week’s cue and cut back on sugar but now you’re ready for some sugary goodness.

A cheat day allows you to eat whatever you want (or do whatever you want) without feeling guilty. Obviously your body might not like it, but you worked hard so you deserve it, right? If I’m being honest, I have say that I disagree with the concept of cheat days.

By definition, to cheat is to act dishonestly or unfairly in order to gain an advantage. If we’re trying to get fit and live healthy lifestyles, why would we cheat ourselves and potentially derail our progress? What kind of advantage would we gain from that? The way I see when it comes to Cheat Days, we’re only cheating ourselves.

Treat Days

Treat Day is enjoying your favorite dessert after eating all your vegetables at dinner.  When I was a kid, I was an extremely picky eater. Most nights I spent hours at the dinner table by myself long after the meal was over because I refused to eat what was on my plate. One time my mother had a genius idea! She let me help her assembly these amazing Jell-O parfaits for dessert and told me that if I eat my dinner, I could have one of them. In fact, I got to make my own dessert!

That’s what Treat Day is. It’s a special reward, something you’ve worked really hard for. Generally speaking most treats are sweet, like maybe a cupcake or a snow cone. Although I’m really not in favor of rewarding myself with food, I do appreciate the concept of treating myself.

Woman customer on a ladder reaching for a novel at the bookshelves of the book shop

Cheat Day vs Treat Day: Which Is Better?

You probably know which one I think is better. I’m 100% Team Treat Day because I really don’t want to cut corners or be dishonest with myself. I’ve been unkind to my body for far too long, so I would rather treat myself. I want to be fully transparent and say that, there are times, like last week, when I treat myself to an ice cream bar, but I don’t make it a habit.

I know there are some Team Cheat Day folks out there who are thinking, “She is getting way too deep with this. There is nothing wrong with indulging every once in a while.” I am definitely not the authority on this. I’m simply sharing my opinions. I just don’t agree with Cheat Days…for me.

Don’t get mad at me, but I can’t answer my own question? Why not? I can only speak for myself and decide which one is better for me. You’ll have to do the same.

Whether you choose to celebrate with Cheat Days or Treat Days here are a few options that will help you stay on track and avoid derailing your progress.

Cheat Day OptionsTreat Day Options
Opt for a Cheat Meal Choose a fun activity
Go with an indulgent side Spend extra time on your favorite hobby
Walk for 10 minutes instead of completely skipping the workout Have spa day

Your Next Steps

Decide which route you wish to take: Cheat Day vs Treat Day.

Then own it…just don’t go overboard.

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: it’s just a number. Our weight fluctuates, so if it goes up, down or nowhere, we’re still AWESOME!

Follow Get Fit with Charity on Facebook, Pinterest and Instagram!

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Five Steps to Stop Eating Foods that Your Mouth Loves but Your Body Hates

I’m guilty! You probably are, too! Guilty of what, you ask? Eating foods you know good and well you need to leave alone. After the last time I did it, I realized that I just can’t do it any more. I didn’t jot anything down at the time, but I later realized that I’d created a system that any one can follow. I’m calling it five steps to stop eating foods that your mouth loves but your body hates.

I think it’s pretty safe to say that everyone has some type of food that they should avoid for a variety of reasons. I’m not really referring to food allergies here, though. For those us with food allergies, we know what consuming something we’re allergic to can do. Typically, we avoid those foods at all costs…unless the reaction is minor.

I’m talking about people who have developed intolerances to food that they used to be able to eat with no problem. Or someone who has hypertension, so they really need to avoid foods that will elevate their blood pressure. There could be someone with indigestion, acid reflux or irritable bowel syndrome who needs to be careful.

I could keep going, but I’m sure you get the point. There are people from all walks of life who have grown quite comfortable eating foods that they shouldn’t, and they suffer the consequences. We see them, and we know them. We might even be them.

There’s that one guy who can’t resist getting a Rocky Road Milkshake when he’s knows it’s going to tear up his stomach.

How about the girl who loves the sweet, spicy and savory song that Jamaican Jerk Chicken plays on her tongue, knowing that her chest will feel like it’s on fire soon after she’s done?

Or me if I decided to raid that candy stash at work before deciding that I’d rather be able to move freely than eat that much sugar.

When I talked about how to kick your sugar habit last week, I didn’t realize that I’d followed specific steps that can work for anyone who needs to release a certain food for the betterment of their body. I’ll list them in order before breaking them down.

Five Steps to Stop Eating Foods that Your Mouth Loves but Your Body Hates

  1. Choose an Accountability Measure
  2. Pause and Think
  3. Consider the Outcome
  4. Find an Alternative
  5. Broadcast Your Success

1. Choose an Accountability Measure

If you know that you’re going to struggle, you need to start by finding someone or something that will hold you accountable.

Choose a person. Make a chart. Do something that will keep you motivated.

It doesn’t have to be major, but make it something that will keep you on track.

2. Pause and Think

I think this is where most of us mess up…at least that’s the case for me. Sometimes we grab for things because they’re right there. Or we’re bored. We might even be a bit stressed. But it’s really important to stop, think, and maybe have a conversation with yourself…literally…like talk to yourself out loud even if others can hear you.

Things to ask yourself: Is this the right time for me to be eating this? Do I even really want this? Why do I feel like I have to have this right now. Maybe there’s something else I can do instead of eat this. I’m going to leave this here for now; if it’s still here when I get back, maybe I’ll get it?

It’s highly likely that after you’ve had an indepth conversation with yourself about all that, you won’t even want the thing anymore. If you’re still thinking about it, move to the next step.

Following the Five Steps will help you avoid this level of discomfort.

3. Consider the Outcome

Really think about how you’re going to feel if you do this. Will it set you back? Will you need to take time off work or have to spend time alone when your family is having fun because of that you’re about to eat. Is it even worth it?

Before you eat that thing consider what’s going to happen: heartburn, hives, gas, migraines?

Is it worth it? Probably not, so put it down. And walk away.

4. Find an Alternative

There’s always another option, a better option. Avoid the candy dish. Buy healthy treats. Take a walk. Chew some gum. Eat a carrot. Drink some water.

I know some of those are silly, but if you know that you’re going to be tempted when you’re out with friends you have two options: either eat the thing and suffer the consequences or come prepared with an alternative.

I actually thought of a third option – not hanging out with your friends, but that wouldn’t work for most people.

5. Broadcast Your Success

Those you know you know your struggle. They’re the ones looking at you with concern when you’re about to eat something even they know you shouldn’t eat. They probably don’t like the idea of you being in pain, and I bet they wonder why you keep doing it to yourself.

When you get to that point where you’re done eating those things, let people know.

Can you imagine how proud of you they’ll be with you just say know to the foods your body hates. Who knows? It might even make them more conscious of the places they go. They may avoid certain place when they hang with you because they want you to continue making positive food choices.

Will she follow the five steps to stop eating foods that your mouth loves but your body hates?

Stay the Course

Food is really comforting. Sometimes it feels nice to let you tastebuds take you down memory lane and travel back to a time and place where life was just easier. Unfortunately, those comfort taste can result in extreme discomfort for some of us.

I know it’s hard. Seriously, I do! I wanted a cupcake so badly yesterday, but I got a pedicure instead.

Having these five steps to stop eating foods that your mouth loves but your body hates is our first pathway to success.. You can do this! We can do this.

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How to Finally Kick Your Sugar Habit Forever

Kick Your Sugar Addiction text on notepad, concept background

Three Strategies to Finally Kick Your Sugar Habit Forever

I have a sweet tooth…a HUGE one. Sugar is my biggest weakness. Sometimes I think of myself as client and tell myself, “You really need to kick your sugar habit.”

This has been a struggle for a really long while. About 15 years ago, I tested positive for Lupus, and my doctor wanted to discuss treatment plans. I wasn’t interested in taking more medications, so I went to someone else for a second opinion. That physician suggested an elimination diet to determine if my symptoms were the result of what I was eating. He told me to eat a diet that consisted of no meat, no grains, no dairy, no caffeine and no refined sugar. I literally said, “Umm…sugary substance is my main food group.” (He didn’t think that was funny.)

As I’ve gotten older and have learned of some major health issues that I have, I’ve come to see the need to kick my sugar habit forever. I wanted to share my strategies with you.

Quit Cold Turkey

Sometimes the best way to kick your sugar habit is to just stop eating sugar. Don’t schedule a day to start a sugar detox. Or have one last sugar binge. Just stop.

I’m sure the people close to you are aware of your love of sugar, so you might want to let them know of your recent decision. Feel free to ask them to hold you accountable.

I actually did this a few months ago. I let my family members and co-workers know that I was not allowing myself to eat any candy other than peppermints. I was really surprised at how successful it was. Knowing that people were going to ask me about my candy consumption really motivated me to stay away.

My only regret was that I didn’t include baked goods in that phase of kicking my sugar habit.

Portrait of woman wearing sportswear while refusing to eat sweet food by kicking a pile of donuts

Stop Buying (and Baking) Treats

This strategy for kicking your sugar habit seems pretty obvious, right? I mean, if you don’t buy the cupcakes, they won’t be in the house, so you won’t eat them! And if you don’t bake the cookies…well, you get the idea.

I don’t know what happens to you when you bake or buy treats, but I can tell you what happens to me. I’m fortunate in that I have food allergies. Why is that GOOD thing? I don’t have as many options for baked good and sweet treats as the average person. Unfortunately, I still have plenty of options.

After giving up candy for a while, I bought a package of my favorite gluten free vanilla sandwich cookies. That package should have last me at least a week, if I only consumed one serving size a day. Sadly, that’s not what happened. It pains me to say this, but those cookies were gone within 36 hours. The same thing happens when I bake cookies.

Whether I bake them or buy them, I plan to eat a few and give the rest away. However, once they make contact with my taste buds, it’s like my brain can’t stop. I’ve learned that it’s just best for me to stop buying them and stop baking them.

Consume Natural Sugars Instead

All sugars aren’t created equally. Eating a banana and an apple every day can result in amazing things happening in your body. However eating banana laffy taffy and caramel apple suckers everyday, might not be so good for you.

I’ve discovered that switching that my brain and taste buds don’t know the difference between natural sugars and refined sugars. To them sweets are sweets. So when I make a smoothie out of frozen fruit, pineapple juice and a tablespoon of honey, I’m able to satisfy that sugar craving in a way that’s actually helpful for my body.

Sometimes I freeze blueberries and pop them in my mouth like their skittles. My brain may think that I’m tasting the rainbow, but I’m loading up on antioxidants that are going to help reduce inflammation in my body. It’s a total win-win.

Choose What Works for You

I hope this post doesn’t make you think that I’ve conquered my sugar habit complete. It’s still a work in progress. I’ve been doing this in three phases as outlined above.

Do I still eat candy? Not often. I know that when I have a piece of candy – any candy – there’s like a little trigger in my brain that need more and more and MORE. If I really want some candy, I opt for sugar free gum. It’s sweet and only about 5 or 10 calories, so it’s not terrible for me.

What about baked goods? I can’t remember the last time I baked something. Come Christmas, I know that I’ll bake my signature peppermint sugar cookies, but I may do that a family members home, so the cookies can stay with them. On occasion, I may buy a slice of cake or a cookie from a local gluten free spot. However, I’ve noticed that my tastes are changing, and I don’t really care for those treats any more.

Natural sugars seem to be my sweet spot. (No pun intended.) I’ve even discovered lemon blueberry muffin Greek yogurt that’s delightfully tasty and much better for me than any muffin could.

If you need (or want) to finally kick your sugar habit forever and you don’t know where to start, pick one the options and try it. Doesn’t matter if you try it for a day, a week or a month. Just put it to the test. You might be surprised with your results.

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My Year of Yes: No Resolutions Included

happy new year sign dotted background vector illustration

It’s A Brand New Year!

I don’t know about you, but I absolutely LOVE January 1st! I haven’t really thought about it, but I think it might be my favorite day of the year next to my birthday. And yes, I’m one of those people who loves their birthday.

I actually love the entire month of December because it leads up to….New Year’s Day!!!! In December most people are obsessed with roasting chestnuts, Rudolph and jolly ol’ St. Nick. I spend a great deal of time reflecting on the previous eleven months.

I don’t meant to imply that I don’t get caught up in the holiday spirit – because I do. I’m just more concerned with how my year measured up.

There was a time when I created elaborate vision boards with SMART goals to help my vision for the next year become a reality. I don’t do those anymore.

A few years ago, I mentioned why I’m not in favor of resolutions. So that’s not why I love New Year’s Day so much.

I love the first day of January because it’s the first day of a new beginning. And for me that means another chance to move toward lasting change.

Two Books = A Major Decision

I concluded 2023 by reading two books: Single. On Purpose by John Kim and Year of Yes by Shonda Rhimes. (Full disclosure: I read Shonda’s book a few years ago, and I just wanted to read it again.)

I chose to read those books because I had a feeling they were going to have a significant impact on my life.

See 2023 was really rough on me.

  • Receiving the diagnosis of an autoimmune disease answered a lot of questions regarding different things going on in my body, but it also resulted in painful treatment programs .
  • An x-ray revealed a bone spur on my cervical spine, prompting me to slow down a bit.
  • My love of teaching fitness classes all but evaporated when a supervisor confirmed that being an instructor at the facility was a popularity contest.
  • Finally, I left space in my life for someone, who was totally wrong for me, to come back if he wanted to.

Reading those two books helped me see that I’d been saying no to myself. So much of what I did last year was because of other people. I have also been living as a single person by default.

So I have decided to embark on my own year of yes.

Don’t ask me what that means because I don’t exactly know right now. Time will tell. To get things started, I’ve come up with the following intentional Yeses! (I’m not sure if that’s a real word, but spell-check didn’t flag it, so I’m rolling with it.)

Intentional Yes #1: Yes to Socializing

I am one of the least social people that I know. Last year, I went to my day job. Then I taught up to eight fitness classes a week. And that’s it. Sometimes I went to a movie by myself. Sometimes I hung out with family. Other than that I was at home.

This year I intend to go to take some classes. Join a ministry. I might even volunteer somewhere.

Intentional Yes #2: Yes to Being Single. On Purpose.

Sometimes married people tell me their jealous of me. When I ask them why, they say that I’m so lucky because I don’t have a husband or kids, so all my money, time and space are mine. However, I’ve been living like a hermit. Totally embarrassed and ashamed to go places and do things because I’m all alone.

This year I intend to do fun things by myself. On purpose. Alone. No matter how awkward or uncomfortable I feel. I will hold my head high and own the fact that I am alone in a crowd.

Intentional Yes #3: Yes to My Natural Hair

I have alopecia. It’s one of the symptoms of my autoimmune disease, and this is the first time I’ve actually said it in public. It’s not as scary as I thought it would be since I know that maybe three people will actually see this.

There have always been issues with my hair, but I’ve just covered it up with braids, weaves, wigs, and ponytails. Nothing is wrong with any of those. But I just want to come out of hiding, so my natural hair will be out more often.

I’m sure I’ll still sport some braids or throw on a wig from time to time, but my natural hair will also be out more often.

Intentional Yes #3: Yes to Me

I didn’t start this blog for me. I did it to help a family member lose weight. I was going to chronicle her weight lost journey, but that didn’t happen. Then I revamped it to focus on getting fit at home, but I didn’t stick with it.

Now I’m focusing on me…not in a selfish way. I mean, rather than try to get likes and followers, I’m simply going to share my story as I focus on taking care of me.

How Does THIS Topic Relate to Fitness?!?!?

Right about now – actually it may have started several paragraphs ago – you might be thinking, “I thought this was a fitness blog.”

It is! But today’s topic isn’t about the traditional view to fitness. It doesn’t have anything to do with physical strength or muscular endurance.

The way I see true fitness is making sure that your body, you soul and your mind are sufficiently cared for. I haven’t been terribly kind to my body. This year, I intend to do better.

See you next time!

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March 2023 Flexibility Challenge

March 2023 Flexibility Challenge

March is almost here, and we’re on a roll! We kicked of 2023 with the Firm It Up Challenge. Now we’re in the final days of the 28 for 28 Challenge. I figured we should keep the challenges rolling with the March 2023 Flexibility Challenge.

Why Focus on Flexibility?

One of my first Weekly Wednesday Weigh-In posts was about 3 HUGE Benefits of Stretching. I wish I could say that I’ve been an effective and faithful “stretcher” since then, but I haven’t. I just don’t make the time.

Even so, I know that there are TONS of great benefits to stretching, so that’s why I’m challenging myself – and you – to incorporate more flexibility into life.

This is just another attempt at building good habits..

The Details

The March 2023 Flexibility Challenge is simple. The goal: stretch for at least 15 minutes every day. You can come up with your own stretch routine or do your track stretches from back in the day.

You could start with the lower body routine that I posted on my first YouTube Channel several years ago.

Or you could join me for a FREE Livestream every night from 8:30 pm to 9:00 pm Central Standard Time.

Why Does It Start So Late?

When I was a kid, I had to be in bed by 9:00 pm. I that that was SO early. When my bedtime was changed to 9:30 pm, I was grateful for the extra time, but I still thought that it was way too early. I had important things to do.

As an adult, I’m usually fast asleep by 9:30 pm, so I can understand the push-back on the time for our Stretch and Roll session.

Stretching is actually a really good way to winddown and prepare for a good night’s sleep. The rational behind having such a “late” start time is this: when we’re done stretching, it’ll be time to hop directly into bed.

Registration links will be posted daily on both Facebook and Instagram. This month, every Stretch and Roll session is free because I want as many people to join me in this challenge. Just be sure to use the student code that will be provided. The code is the same for the whole month.

Post Your Progress

If you accept the challenge, I’d love to see how it’s going! Please head over to Facebook or Instagram and post your progress using #getfitwithcharityflexibility

I can’t wait to see our flexibility levels increase.

#getfitwithcharityflexibility

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How One Healthy Decision Creates Three Amazing Outcomes

How One Healthy Decision Creates Three Amazing Outcomes

If you haven’t been here long, you may not know that I believe that life is all about choices. The decisions we make are a direct result of those choices. And our lives are a reflection of those choices. I recently discovered how one healthy decision creates three amazing outcomes.

I’ll explain what I mean when I say “healthy decision” because those words could mean different things to different people. I’m pretty sure that all of us know what it means to make a decision However, it’s the word “healthy” that may be a bit confusing or ambiguous.

In short, when I use the word “healthy”, I’m referring to anything that has to do with your personal health. It could be financial health, mental health, physical health or nutritional health.

So when I say “healthy decision”, I mean an intentional choice to do something that will positively impact your health. However, it could also be an intentional choice to stop doing something that negatively impacts your health.

The Background

In October of 2022, I made a decision to drink more water. At the time, I had a half gallon jug that I carried pretty much everywhere. Unfortunately, at the end of the day, I hadn’t consumed much water. I felt like such a hypocrite. I was ALWAYS talking about drinking more water. But I wasn’t doing what I told others to do.

I won’t get too deep into the steps I took, but I figured it out. I can’t say that I drink half a gallon of water every day, but I do drink way more water than I did last fall.

That one healthy decision – to drink more water – has created three outcomes that I didn’t expect. First, I’ll tell you what I looked like for me. Then I’ll explain how it could look for you.

Fitness background with bottle of water, apple, dumbbells, nuts, and tape measure on pink table

More Movement

Initially, the idea of drinking half a gallon of water each day was intimidating, but now it’s extremely attainable. Since I met that goal, I looked for more ways to challenge myself. I decided on a movement goal: 45 minutes of personal exercise each day.

I’m a fitness instructor who teaches six to eight classes, but when I’m teaching I’m not exercising. That’s not my time.

Finding time to get my personal workout done is impossible. I have to MAKE the time, to wake up early or move things around in my schedule to get it done. There are times when it doesn’t happen, but most of the time, it does.

More Rest

When I decided to get more exercise, I realized that would only happen if I woke up earlier eat day. That meant I would have to go to bed a little earlier, so I could wake and exercise at the beginning of the day.

Sleeping in means I won’t have time to work out early. If I don’t make time in the morning, I can almost guarantee that it won’t happen for me later in the day.

Because I know what time I need to get up in order to get to the gym in time for my swim or get out the door for my run, I know that I have to be in bed by a certain time in order for me to get the amount of sleep that I need. So I’m actually getting more rest than I did this time a year ago, even a few months ago.

Better Food Choices

Since I’m exercising more, I’m actually a lot hungrier than I have been, and that makes sense. I’m burning more calories, so my body needs more fuel to sustain itself. I find that I’m gravitating toward foods that are rich in fiber, anti-inflammatory and full of nutrients.

I want foods that are going to stick with me not bring my energy levels up way high before sending them crashing down. I’m not saying that I never eat junk food, but I’m more interested in the good stuff nowadays.

Will It Work For You?

If you had sat me down a few back in November and told me that I come mid-February, I’d be experiencing a snowball effect healthy outcomes based on my decision to drink more water, I wouldn’t have believed you. I think it will work for you to.

Please don’t misunderstand me. I’m not saying that if you decide to drink more water, you will have the exact same three positive outcomes that I have.

I am saying that positive healthy choices propel you forward and provide stepping stones that snowball into other things.

For example, suppose your healthy decision is to spend one less hour scrolling through social media each night. Maybe you use the extra time to pick up a hobby that you put down . That could lead to a clearer mind and better self-awareness.

The outcomes aren’t the focus; it’s the healthy decision that starts the ball rolling.

So figure it out. What’s that one healthy decision you’ve been putting off? Take care of that. Focus on that decision and only that decision. Before long, you’ll find yourself surrounded by more positive outcomes than you can count.

As always, I’m here to help if you need me.

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!

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Can I Eat After 8:00 pm?

Is it okay to eat after 8:00 pm?

I was always that if you eat after 8:00 pm, you’ll gain weight. Your body simply won’t have time to burn off the calories before you go to sleep.

As a result, I went to bed without eating quite often. However, I’d wake up between 11 pm and 2 pm, ravenously hungry. Then head to the kitchen to get something to eat, not caring where the calories went. I should note that eating after 8:00 pm didn’t cause me to gain weight.

Who Placed Deadlines on Daily Meals?

I’m not sure who came up with the magical time of 8:00 pm for evening meals to cease. I’m guessing it was a dietician or doctor who conducted a study. I would bet that the findings were for a specific group of people. It probably also had something to do with when people went to bed.

Someone probably took those results and applied them to the general population. Because the statement was backed by science, people assumed it had to be true for all people. But I would counter that.

As I’ve mentioned before, every exercise isn’t for everybody. In like manner, every bit of nutrition advice isn’t for every one either.

Why Am I So Hungry At Night?

Before we go any further, let’s discuss a few reasons that you may be hungry when you’re winding down for the day. There are two many reasons.

You’re actually thirsty.

I think I’ve mentioned this before, but the body doesn’t have a clear signal to let you know that you’re thirsty. Sometimes your stomach growls when you’re in need of liquids, but you think you’re hungry.

If it’s later in the evening and you feel hungry, drink 12 to 16 ounces of water and then wait 20 minutes. If the hunger returns, follow the guidelines listed later in this post. If if doesn’t, head to bed. You were just thirsty.

You’re under your calorie count for the day.

If you count your calories, then you know precisely how much you can eat at any point in the day. However, if you’re not a calorie counter, you may be surprised that you’re hungry at an odd time.

If you’re significantly under your calorie consumption for the day, your body will let you know. But you shouldn’t just eat anything.

Balance is the Key

I think everyone knows that they key to a healthy lifestyle is balance. Whether we’re discussing your work/life balance, a balanced diet or making time for both friends and family. Too much of one thing – good or bad – simply isn’t healthy.

If you’re wondering, “Can I eat after 8:00 pm?” The answer is, “Yes.”

If your next question is, “Won’t that make me gain weight?” The answer is, “It depends?”

What you choose to eat after 8:00 pm is just as important as what you chose to eat at 1:30 pm.

When choosing something to eat later at night, consider the foods that you’ve eaten through out the day. You may also opt for something healthy, like fruits or nuts.

Choosing What to Eat After 8:00 pm

If you’ve determined that you need to eat something after 8:00 pm, choose wisely.

If you have left over chicken fried rice or lobster ravioli, those might be a little too heavy if you’re going straight to bed. However, if that’s what you have a taste for, perhaps you could take a couple of bites and drink 8 ounces of water.

The best options for eating later at night are fresh fruits and vegetables along with some thing light.

Gaining weight if you eat after 8:00 pm doesn’t have to happen. If you make healthy eating choices for those late night cravings, you’ll be just fine!

Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!

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28 for 28 Challenge

28 for 28 Challenge

January is quickly coming to a close. If you’re anything like 75% of Americans, you made a resolution this year. It probably had something to do with leading a healthy lifestyle.

We’re 28 days into the new year. It’s possible that you haven’t been as successful as you hoped you would be. That’s why I’m here to tell you about the 28 for 28 Challenge.

Habits Rather Than Resolutions

Three years ago, I posted an article about why we should create habits rather than make resolutions. However, people have made resolutions for generations. It seems like what we’re supposed to do at the end of the year.

If you’re still going strong with your resolution(s), then the 28 for 28 Challenge isn’t for you. But maybe you’re still struggling to gain traction.

If you really want to make positive changes in your life; this challenge was created just for you. It’s all about building good habits.

How to Form a Habit

It’s been said that it takes 28 days to form a habit. That may seem like a long time, but in the overall scheme of things, it’s not. Twenty-eight days out of a lifetime is like a raindrop in the ocean. It’s a tiny increment that’s part of a much larger thing.

There are all sorts of habits that we’ve created without every thinking about them. Having a daily cup of coffee. Watching the nightly news. Checking our social media accounts during lunch. We automatically do tons of other things, too.

The 28 for 28 Challenge is a concrete way for us to be intentional about creating an exercise habit.

The 28 for 28 Challenge helps you create new habits!

The Challenge in a Nutshell

The 28 for 28 Challenge is simple. For each of the 28 days in the month of February do 28 minutes of movement. What you do is up do you.

Maybe your resolution was to walk more. Take a look at your schedule. Then plan a 28 minute walk after dinner or during your lunch for 28 days.

Suppose you wanted to become more flexible. Well, you could do 28 minutes of stretching before bed for 28 days.

I want to develop a habit of swimming. I plan to get in the pool and swim for 28 minutes ever day in February.

28 Minutes Seems Long

If you’re anything like me, you’re thinking, “28 minutes?!?! That’s almost half an hour. That’s too hard!”

My response is you’re right, but you’re wrong. Twenty-eight minutes is nearly half an hour, but it’s not too hard. If it were easy, it wouldn’t be a challenge.

If the idea of doing some form of physical activity for 28 consecutive minutes is impossible for you, you can break it up. Try two 14 minute sessions. Or three sessions of 9 minutes and 33 seconds. The goal is for you to complete 28 minutes each day…it doesn’t have to be all at once.

Post Your Progress

If you accept the challenge, I’d love to see how it’s going! Please head over to Facebook or Instagram and post your progress using #getfitwithcharity28for28.

I can’t wait to see those habit’s form.

#getfitwithcharitys28for28

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