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Happy Friday!

As you probably know, I coach women on how to manage and improve Perimenopause symptoms through consistent lifestyle choices.

What we choose to eat, do, and think each day impacts our biology in ways we can’t always see or feel right - especially right away. But over time, the sum of these choices will make a big difference in how you feel in your mind + body tomorrow and years from now.

Think of your daily habits and choices like compounding interest. Walking just 10 minutes each day adds up to more than 60 hours of walking over the course of a year. That’s hugely impactful especially when you consider those who do not walk at all. Moving the needle a little is better than not at all.

And you can begin making small changes at any moment.

Every meal you eat is an opportunity to make a choice that can impact you both immediately and long-term.

Everyday you have the opportunity to take the stairs or park farther away to increase your NEAT (non-exercise activity thermogenesis) movement.

Every week you can plan ahead with a little meal prepping and scheduling your workouts.

→ You will accomplish more when you actively plan and set your intention. When you state your intention, you are more likely to honor it. 80% more than if you didn’t write it down or plan at all.

When women begin to notice poorer sleep quality, lower mood or energy, weight gain or difficulty maintaining or losing weight, lack of motivation, brain fog… these are signals that the current lifestyle needs a glow-up.

You know this.

But knowing something and doing something are two different things.

Actually implementing lifestyle change takes dedication, practice, and accountability. 

And I’m here to help.

3 TIPS TO IMPLEMENT NEW HABITS

1. Choose 1 new habit and do it consistently. Make it easy to win. The only goal here is to do it everyday (or whatever the frequency is you choose). When you prove to yourself that you can show up consistently for YOU, you naturally build confidence, motivation, and energy to take on more. The biggest mistake I see people make is taking on too much, too fast. And then you get the opposite impact.

2. In order to make it easy to do this new habit, tack it on to one you already do without much thought. Habit stacking works really well, especially with things that are easy to forget, like taking a vitamin or simply drinking more water.

3. Set up accountability. This can be a partner, family member, friend, community/group, etc. Friends who plan to attend a fitness class together are more likely to show up because they said they would. You hold each other accountable. When I taught 6am barre classes, that was the most committed crew because they were in it together. They would text each other, remind each other, and show up for each other. (it helped me to show up, too - knowing they were getting out of bed and counting on me) Accountability works. 

   BONUS TIP: If your goal is to become more of an early bird, now’s the perfect time! Daylight savings is this weekend where the clock “falls back,” giving you an extra hour (and making it easier to get up earlier). If your alarm clock goes off at 6am now, changing it to 5am after the clock changes will still feel like 6am, giving you the “extra hour” without the painful adjustment period.

xo, Tara

Thanks for keeping 🌿NOURISHED free!

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