SHOSHIN STATE:
2020 Beginner’s guide for changing behaviors and habits
Call to action: Do you genially wish to begin 2020 with a clear mindset to change things for better?
Fine, but unlike many others I propose we start it slow and simple. Here is the list of some proven long-term health habits you may want to implement in the New Year:
1. Eat your first meal of the day slowly
2. Start buying and prepping your own food
3. Consume your first meal of the day without distraction
4. Perform aerobic activities for 30 minutes daily aiming for up to 60 minutes
5. Introduce slow to moderate physical activity twice a week
6. Move more frequently
Now, I would like to you to choose at least two habits from the list above and make a tiny little effort to practice it daily for the upcoming week so you can instill into your every day life.
Well, easier said than done. You and I tried it several times in the past but it didn’t work for very long. However, this time it will be different. I promise to keep you accountable since you and I will have an agreement. Every two weeks I will provide you with a list of simple yet powerful keystone behaviors in order to make your life longer, better and happier. All I want from you is your feedback and willingness to try new things that may change your life for good.
For example if you chose to Eat your first meal of the day slowly you may try to Practice the Art of Eating Slowly by following these simple behaviors:
• Chew your food twice as slow as you would normally do
• Do something between bites
• Engage in a conversation
• Watch inspiring content
• Pace yourself to the slowest eater
• Consume your food using chopsticks
• Eat more chopped, salad-type of food
If you chose to Start buying and prepping your own food you may try to Practice the Art of Cooking and Meal Prep by following these simple behaviors:
• Limit times when you eat on the go or in your car
• Perform kitchen clean-up
• Sign up for cooking lessons or take part in a cooking show
• Wake up 15 earlier to prep your meals
• Buy cooking books or look up some recipes online
• Invite friends over and have a cooking party
• Try out Sunday meal prep ritual
If you chose to Consume your first meal of the day without distraction you may try to Practice the Art of Eating Mindfully by following these simple behaviors:
• Avoid using your phone or watching news when you eat
• Eat in silence or play some soothing, downbeat music
• Sit over the table and wine-taste your food in small bites
• Inhale the smells and food aromas before you eat
• Begin with an appetizer and eat of small dishes
• Avoid eating while standing or when you’re in rush
• Reserve 20 minutes to eat in a comfortable, quiet,
stress-free environment (ideally outdoors)
If you chose to Perform aerobic activities for 30 minutes daily aiming for up to 60 minutes Practice the Art of Walking up to 60 Minutes daily by following these simple behaviors:
• Get new running shoes
• Wake up 30 min earlier
• Tell somebody about your goals
• Introduce spontaneous and extracurricular activity into your daily routine
• Get up from the chair every 60 minutes and pace the hallways
• Buy a smart watch and start tracking your everyday steps
• Reserve 20 minutes and go for a walk during your lunch break
If you chose to Introduce slow to moderate physical activity twice a week Practice the Art of Exercising at Least 2X a Week by following these simple behaviors:
• Shop for some fitness gear or some new gadgets
• Find a role model; get inspired and follow his or her fitness path
• Start with the basics; go back to playing same sports you enjoyed
when you’re were a kid
• Start training like the person that you want to become
• Seek out professional help from accredited trainers, holistic and fitness coaches
• Plan your activities ahead of time and stick to it
• Research gyms around your area and sign up for a free class
If you chose to Move more frequently Practice the Art of Moving by following these simple behaviors:
• Take stairs instead of an elevator or escalators
• Park your car at the far end of the parking lot
• Aim for 10.000 steps every day
• Move anywhere at anytime; even when you’re sitting perform some sort of activity
• Get out outside and go for a walk in a park to unite with nature
• For every hour of sitting make a habit of performing any sort of movement
• Use any fitness app to stick to your goals and keep an eye on the prize
Still not convinced? Well here is a list of few questions you may ask yourself before embarking on your new arduous labor of changing habits and behaviors.
Ask yourself, “Why do I want to move, eat healthy and have a fulfilling
life”? What does the sum of all those things you mentioned allow you to do?
What’s the advantage of being pain-free, having unrestricted mobility
and maintaining top fitness level? What’s good about not changing these things right now?
After all, why it is important to be fit, feel healthy inside and have an
attractive physique? How would it change the quality of your life and the lives
around you?
How will the achievements of your goals impact your life? What would
be different in your life when you achieve the body and performance you desire?
Would you like to be a role model to your family, your kids and the
millennial generation? What is ONE thing you need to do right now in order to make it happen?
Name ONE thing that you learned over the past 6 days that you shall
carry on in the weeks to come. Now, teach this skill to your loved one or anyone who you care about.
How willing are you to pursue your Quest towards quality living and
ultimate physical health? How important is this to you on a scale of 1 to 10?
Follow Health2 Coaching stories every two weeks to find out more advanced biohacks and more interesting facts on how to optimize everything from mindset to physique.
