Action Steps:

1. Start Meditating... Just a Little

Suspend your cynicism and give it a try! Meditation has been proven in study after study to reduce blood pressure, calm stress, and even improve general mood and sense of wellbeing. Our Meditation Tutorial provides a concise, user-friendly guide to getting started with meditation.

2. Start Exercising - Even if It’s Just 20 Minutes per Day, Three Days per Week.

Anyone can find one hour per week for exercise. And even an hour a week – when done smart the ReEvolution way – will begin making changes in your body, increasing energy, improving heart health, helping you sleep more deeply at night, and paving the way to the lean, toned body you want. If 20 minutes is all you can spare, do 20 minutes worth of ReEvolution cardio (cardio is , generally speaking, more important than weight training). You’ll get an individualized cardio workout as part of your free ReEvolution Fitness Action Plan. If you can spare a bit more than 20 minutes for workouts, but still can’t squeeze in full 55 minute workouts, we offer a comprehensive lifting and cardio program broken down into just three 35 minute sessions per week in Quick and Easy Workouts.

3. Start Eating Mostly Natural Foods

Our bodies are designed to eat natural, whole foods. When we fail to consume enough of these foods, we don’t give our bodies the nutrients they need, and our health and fitness suffers. Even worse, the processed foods we do eat – boxed cereals, baked goods, and everything made with sugar - undermine our metabolism, leaving us sluggish, overweight, and constantly hungry. So how do you identify what is and isn't natural food? Apply the “Cave Man Rule”. If you can realisticly picture a cave man eating a food (meaning that food existed thousands of years ago), it is a natural food, and good to eat – nuts, fruit, beans, whole grains (be careful of bread and pasta – even most “whole grain” varieties are still highly processed unnatural foods), veggies, wild caught fish, and organic free range/grass fed meats are natural foods and generally good for you. If you can’t rightly imagine a cave man eating a given food – for example, a piece of candy, a bagel, or a TV dinner - then avoid it. Or look it as a treat, and not as real food – something you eat once in a while purely for enjoyment, and not for nutrition. See Choosing Healthy Food and Simple Enjoyable Healthy Eating for more. 

4. Banish Work, Food, Exercise, and Bright Light After 8:30pm

To get a good night’s sleep you need to wind down naturally at the end of the day. Exercise, a big late meal, thinking about work, or sitting in a brightly lit room or in front of a computer or TV screen will stimulate your body and/or  brain and prevent this from happening. You should be looking to be asleep by 11:30 six out of seven nights per week (anytime from 9pm-10:30pm is great, 11:30pm at the latest).  To ease yourself to sleep, spend the evening hours in conversation, listening to music, or reading by low light. Check out Sleeping Well for more