Tag: tips

tips

Benefits of Tomatillos & Salsa Recipe

August 20, 2024

I am slightly obsessed with tomatillos. Yes. Tomatillos, those small “green” tomatoes you often overlook because they look weird. The past few weeks, I have been using them in everything from salsa to salads just to switch things up. After a bit of research, I learned tomatillos are also great for overall health and can lead to healthy hair. Benefits of Tomatillos for Healthy Hair & Body These small tomatoes are filled with minerals such as magnesium, copper, and potassium. They also contain a substantial amount of vitamin C and K and fiber. According to Organic Facts, “Tomatillos contain unique antioxidant phytochemicals called withanolides, which have been directly linked to anti-cancer and antibacterial functions.” Tomatillos are great for eye health, weight-loss and even boost the health of your immune system, which is all ideal for healthy hair from the inside out. Lazy & Easy Tomatillos Salsa 2 handfuls of tomatillos 5 grape tomatoes or 1 small red tomato 1/3 stalk of cilantro 1/4 teaspoon of sea salt 1/2 to 1 teaspoon of black pepper Add all ingredients to a blender and pulse until desired consistency. Once you made this salsa, add it to this quick and easy vegetarian rice bowl. I am obsessed with making simple “bowl” meals. Check out one of my favorite ones that only need a few ingredients. Quick Vegetarian Rice Bowl Rice & Quinoa: Cook equal parts of quinoa and rice in rice cooker with equal parts of water Mushrooms: Sauté mushrooms in a pan with coconut oil on med-high heat. Once tender add 2-3 tablespoon of coconut amino and lower heat to simmer for 2-4 mins. Avocado: Cut and remove seed of avocado. Add to bowl. Add juice of one small lime on top of an avocado and slightly smash together. Add everything together in a bowl and enjoy!

alexandria is a black marathoner who is shown here in all black and adidas outfit running the tokyo marathon

Your First Marathon: A Beginner’s Guide to Training for a 6-7 Hour Finish

August 20, 2023

Embarking on the journey of running your first marathon is a thrilling endeavor, especially as a beginner. While completing a marathon in 6-7 hours might seem formidable, you can conquer this challenge with the proper training, dedication, and preparation. I finished all the Abbott World Major marathons in 6-7 hours, and I know it’s a challenging journey, but if I can do it, you can too! In this post, I share thirteen essential tips to help you prepare effectively for your marathon, ensuring a rewarding and memorable experience. Running a marathon is a challenging goal, especially for a beginner. Completing a 6-7 hour marathon requires proper training, commitment, and preparation. Here are some tips to help you prepare for your marathon: 1. Build a base: Start with a solid foundation of running fitness. Gradually increase your running distance and duration over several months before starting specific marathon training. 2. Get a training plan: Look for a beginner marathon training plan that suits your fitness level and goals. Several reputable websites offer free training plans, or you can consider working with a running coach. I highly recommend a great running coach and or find a local running training group. 3. Consistency is key: Stick to your training plan and be consistent with your workouts. This will help you build endurance and avoid injury. You won’t achieve the plan 100% of the time but try to stick with it including the stretching, warmups and core workouts. 4. Gradual mileage increase: Increase your weekly mileage gradually to prevent overuse injuries. Aim for a weekly mileage increase of about 10% or less. 5. Long runs: Schedule long runs every week to build endurance. Gradually increase the distance of your long runs until you can comfortably run close to the marathon distance in training. 6. Pace yourself: Focus on running at a comfortable and sustainable pace during your long runs. It’s better to start slow and finish strong than to burn out early. 7. Cross-training and strength training: Incorporate cross-training activities like cycling or swimming to improve overall fitness and reduce the risk of injury. Strength training exercises can help improve your running form and prevent muscle imbalances. 8. Rest and recovery: Allow adequate time for rest and recovery between workouts. Listen to your body and take rest days when needed. Recovery is crucial for injury prevention and performance improvement. 9. Nutrition and hydration: Pay attention to your nutrition and hydration before, during, and after your long runs. Eat a balanced diet, fuel properly during your runs, and stay hydrated to maintain energy levels. 10. Mental preparation: Running a marathon is as mental as physical. Stay positive, set realistic goals, and visualize yourself crossing the finish line. Develop mental strategies to stay focused and motivated during the race. 11. Practice race-day conditions: Try to replicate race-day conditions as closely as possible in your training. Wear the same gear, practice your nutrition and hydration strategies, and run on similar terrain. 12. Race-day strategy: Have a race-day plan in mind. Start conservatively, break the race into smaller segments, and gradually increase your effort if you feel strong. 13. Enjoy the experience: Remember that your first marathon is a significant achievement. Enjoy the process, appreciate the journey, and have fun on race day. Remember, marathon training requires time and dedication. Be patient with yourself, listen to your body, and adjust your training as needed. Good luck with your marathon preparation!

garmin-watch-955-motto-scaled- says believe in yourself

Garmin Fitness Tools To Keep You Healthy

March 14, 2021

For me, I have embraced measurements and tracking. I am not a numbers person by nature, but I have become very goal-oriented. As a marathoner, I learned a valuable lesson and embraced the belief that “What isn’t measured cannot be changed or evaluated.” To change your lifestyle, it’s essential to look at habits. Habits are the cumulation of repetitive patterns, so we must substitute or break them to form new ones. Changing To A New You With The Right Tools Tracking and measuring your habits is easier when you have the right tools. Whether you plan a new year’s resolution or make an immediate life change, here are three easy tips to help you change into a new year with the right tools. Tracking Your Full Measurements Most people have a love-and-hate relationship with the scale, but if you want to change and improve your health, you must be aware of your weight and overall body composition. Looking back year-over-year, I weigh just about the same, but my body composure is very different due to the impact of the pandemic and my training. The Garmin index scale allows other areas of your physical composure to be tracked and adjusted, such as muscle mass and bone structure. Additionally, it syncs seamlessly within the Garmin Connect App. Simplify Your Habit Tracker When tracking and making new habits, it’s crucial to keep things simple. You can be overwhelmed with writing something in a journal or have too many apps to update your daily log. This is why I love the Garmin Connect App, which keeps everything within one app. Everything is within one app, from the scale to my Forerunner 945, which has unique connectIQ apps that help me keep track when away from my phone. The Connect App also directly connects with other apps like Strava, Tacx Trainers, and Apple Health, so whether I am cycling, logging my water, or weighing myself, having one app to save everything allows me to focus on being more mindful. Train to Your Beat There has been an increase in heart rate training from classes like Orangetheory to training plans focusing on heart rate zones and lactate thresholds. While the running pace stays the same, heart rate data will adjust and change based on my training and condition, making tracking a helpful metric. The HRM-Pro™ heart rate monitor transmits real-time heart rate data, whether swimming or on other fitness equipment. It’s neither bulky nor interfered with a sports bra or other clothing. Additionally, the HRM-Pro™ includes running dynamics that can help you improve your form. I like to think of this as a digital coach that adjusts and knows my every move. It also helps to track and monitor all the data for training metrics and overall physical and mental health.

3 Safety Items for Beginner Runners

May 31, 2020

No matter if you are starting on your walking journey or an expert marathoner, safety is not something that should ever be taken lightly. Weather you are running solo or just walking and exploring the city anything can happen. As runners it’s essential to be mindful in these times to be prepared for the unexpected. Here are a few easy safety items I highly recommend for runners, no matter if you are starting on your walking journey or an expert marathoner. 3 Safety Items for Beginner Runners RoadID A few years ago, I went down in the Boston Marathon, and I remember parts of it. I do remember them looking at my bib and attempting to find my emergency information. I couldn’t remember phone numbers and much except that if they called my mom, she would freak out, and I wouldn’t go down until my coach said so. After I recovered from this DNF of being sick, hyperthermia, and a plethora of issues I discussed in my Boston Marathon recap, I realized how important it would have been for me to have my road ID. it’sIt’s a small id that you can wear 24/7 with medical and emergency contact information. I have worn one, for now, two years and it gives me comfort to know should anything happen to me, just stop my Garmin and call this number. 🙂 There are a couple of different options. You can add the id to your current Apple or Garmin watch or have it as a cute separate bracelet. In the photos I am showing both, one on my Garmin and the other is on a separate bracelet. I like both options but often they have specials on different styles and colors. I was able to grab the limited cobalt blue edition, which pairs nicely with all the blue colors. Road ID CODE :ALEXANDRIA10OFF | SAVE $10 OFF Runner’s Pepper Gel Spray Sabre is one of the most popular brands when it comes to dog repellent and pepper spray. They have a bunch of tactical and safety items for runners in particular. I am a fan of their Pepper gel for runners, which is compact and also can be worn on your hand or arm. The gel also is perfect for windy conditions so that it doesn’t accidentally spray back on you as you spray it. There are other options like alarms and such but this is just essential list and one of my go-to’s for everyone. This adjustable hand strap pepper spray fits right into your rigorous run while keeping you safe and protected. This SABRE runner pepper spray is full strength and guaranteed for reliable takedown power, and the 3-in-1 formula is a winning combination. Powerful lab-formulated pepper spray is combined with CS tear gas to enhance facial burning, plus a UV marking dye helps law enforcement identify the suspect. Garmin Emergency Assistance Alert If anything should happen when you’re on the go, activating the assistance feature will send a message to your emergency contacts immediately with your location. You also have the option of selecting this yourself if you need help too. Think of it as the bat-signal but to your emergency people. You find out more information on the Emergency settings on the Garmin Safety options.

Top 5 Supplements for Plant-Based Diet

March 15, 2020

Ever since I learned I was 200+ pounds and blood pressure was high, I’ve made serious changes to how I choose to feed and nourish my body. I focused only on decreasing stress, sugar and increasing sleeping mostly, which resulted in losing almost 30 pounds within two months. One area that was stressing me was lack of vital supplement of nutrition to my diet. For years, I have always purchased from a variety of sources and stores such as Amazon, Wholefoods and many retail stores, which was confusing, time consuming and ran into many issues. Instead, I now purchase directly through Amway. I loved being a customer so much, that I partner now directly with them. Below are my top five supplement for my plant-based diet, which aide in my weight loss and keep me fueled each day. Before you purchase any items, continue to support me by signing up for a free customer account. This also allows for me to help share great savings such as free shipping, discount and more through out the year exclusively to you. Once you sign up, by clicking Register then Become a Customer, then come back and click to shop. PS: I won’t email you or anything, and it takes just 60 seconds to do so. Before purchasing signup for a free customer account Click Here To SignUp Women’s Daily Vitamins Instead of buying individually up a multi-vitamin, vitamin D, magnesium and having a series of other supplements, I normally have every day. Instead of buying from multiple sources and outlets, I now am able to purchase my essential vitamins within one transaction but also have it in one packet portability. This pack includes the following vitamins for $1 a day! Vitamin D, Calcium and Magnesium Daily Multi-vitamin Hair, Skin and Nails Concentrated Fruits and Vegetable If you are a male or want an alternative one with Omegas included try the Men’s Packet. Similar to the Women’s Daily but instead of Hair, Skin and Nails it includes a daily Omega. Purchase Daily Women’s Pack Purchase Daily Men’s Packet Meal Replacement Shake I have always had a shake in the morning for weight loss. It helps fuels my day and is portable no matter where I go. I start my morning with water and a shake on my way to work but when at home, I add some of it to my daily green protein smoothie, which contains water, bananas, greens and frozen berries. Purchase Meal Replacement Shakes Immunity Supplement When traveling, I would always get sick especially when traveling to marathon. I have a series of items that I always use and take including immunity tonic. With immunity pack or tubes, I am able to travel and keep my immune system up to combat any other diseases. I prefer the liquid form but the pill version is also a great option. Purchase Immunity Pack (Pill) Immunity Twist Tube (Liquid) Multi-Purpose Wipes This isn’t a traditional nutritional supplement, but does affect your ability to intake nutrition. With diseases everywhere, I am always wiping down the office, seats in airline , my hands and everything. While soap and water are great, I sometimes am not able to get to them so I use the wipes. No phosphates, chlorine or other unpleasant ingredients, so it’s safer for the environment too. Purchase Multi-Purpose Wipes Hydration Drink As an athlete, I am always about staying hydrated. With summer months or longer workouts, I make sure to stay hydrated and replenish my body’s lost minerals with a hydration drink. Even if you work from home, you will be amazed at how easily you can be dehydrated as well. Being portable and having it easily on the run or in my gym bag. This is a great option for or runners, athletes, and anyone who wants to replace electrolytes and minerals without ingesting artificial colors and sweeteners. Purchase Hydration Supplements

Bras Brunch and Run Recap

March 9, 2020

Spring 2020 – Bra and Brunch Recap We kick off the first Saturday of Women’s Month with me for my 4th #brasandbrunch with @rei and @brooksrunning! This year, you all were in for a treat as attendees were able to get their first hands on the new Brooks Run Dare collection and I personally took everyone on an easy run/jog on a beautiful trial. These RunBras are created for just us runners in mind. I’ve got various sizes and includes the larger cup sizes. REI took care of the food in making sure we had something for our tummies and setup this super cute outdoor section so we could truly experience and enjoy nature. I shared the importance of the basics and how with running it is important to know your sports bras and running shoes are the foundations for success. Everyone was able to try on the new Glycerine shoes as well as test out the bras. Checkout the photos below and if you missed it, I have tons of upcoming events, sports bra guide and much more on the site. Bras, Brunch & Run Photos

Tips For Staying Healthy on a Plane for Runners

January 31, 2020

I used to get sick every time I flew. It didn’t matter what I did. I would always get sick during or after a trip. Since last summer, I started being intentional about my travel, especially with so much of it coming up. I began having ar routine of items I would check off my list for packing but also carrying on the plane. Then in the summer, the queen Naomi Campbell shared her Airport Routine with the world, and it changed my entire life. I watched it at least 10x and ordered everything or my versions of what she had and tried it out. After the first flight, I noticed I was a bit concerned because folks were looking at me crazy, and I was slow in doing the process that she showed. However, after I made it back from this flight in the summer, I noticed I wasn’t sick at all. I tried it again in August, and on the second flight, I didn’t get sick. And again.. And Again. Oh, honey! Since doing this, I have not gotten AT ALL for 6 months of traveling. Below I pulled together a few items that you have to have for staying healthy while traveling on a plane to marathons and a runner. Get everything on my “Travel Essentials” storefront, and thank me later! Tips For Staying Healthy on a Plane for Runners I keep all my supplies in a cute tote or bag and then pull it out of my backpack. Here are the items that you must have if you are a traveling runner like myself or it’s your first marathon away from the city. Gloves: I put on my gloves before anything else when I am in the plane. I have these in a bag and mostly carry about two pairs per trip. I clean them off with the hand sanitizer or wet wipes and dispose of them after a round trip. I often forget them, so I always try to have a backup, so that’s why it’s two pair. Wet-Wipes: So, I am partial to wet-wipes than Lysol because they can also be used on the body and come in the individual wraps. I use the individuals for my hands often and the larger ones to wipe off the seats and trays from everything. I follow and look like a budget & generic version of Naomi when traveling. I don’t care. Water bottle – Hydroflask: I break everything, but one bottle I haven’t is my trusty hydro flask. I carry it with me and refill it everywhere I go. I have two, a small 20 and my trusty 40 ounces. I add a santevia travel water filter in it to clean and purify water as needed. Masks: So right now, I have a few favorites, but so far, this mask is everything. It comes in cute colors and has filters that I replace inside. I like this option as I can easily wash and go on. These are my favorites and highly recommend grabbing at least two of them because someone took mine, or you might lose and forget one. I also have disposable ones incase I forget as a backup. Vitamins: Biofrizz, isn’t your standard vitamins c. Not sure what is in it, but this kicks out most colds. I take a serving 2-days before I leave, each day while I am traveling, and 2 days after I am back to ensure I kick out whatever germs. I take this with 2 ounces of water, so it’s my vitamin C shot. Electrolytes: Personally, my body like Pedialyte® for running as I don’t cramp, but I know it’s expensive, so since most of my friends are Nuun ambassadors, I like the Nuun vitamins or sports. These are great to travel with and much affordable too. I will grab a free coffee cup and add some water to it while I am waiting in the airport. It’s easy for me and I can re-use if I want to add in some hot water to make it warm and a tea. Blanket: I would recommend getting your blanket, but I use my race blanket and love the fleece from it. It’s light but warm and nothing like showing off that I am a marathoner. Just make sure it is thin and not too bulky where you can sit on it and also throwback in your bag or purse. Hand sanitizer (optional): I prefer the natural ones just because I am using this often and don’t want my hands to be too dry, and most contain a lot of chemicals. My favorites are by Dr. Bronners and Everyone, which I grab these at Wholefoods or Amazon. I use these also in my gym bag and pretty much anywhere too. I sometimes have this buried in my bag and use the wet-wipe individuals instead cause it’s easier. These are essentials that I have that keep me from being sick. Most of these items I learned from Naomi, and it’s work. I don’t drink any water on the plane, bring my food when possible, and pretty much keep to myself. I can’t hear much with my headphones on, which I only use Jaybirds Vistas. No crying babies will bother me!! Trust me grab all these items on amazon and you will thank me later!

How To Add Workouts on Your Garmin Watch

January 15, 2020

If you have a custom workout or are following a plan that requires various changes and instructions in a workout, you often have to write them down, remember them, or use an app that tells you what to do. One thing I love and use regularly is the workout section in the Garmin Connect. Often my running coach gives me a workout such as the following Warm up 1-1.5 miles Run: 800 meters at 11 min pace 400 meter at recovery pace Break for 30 seconds Do this (steps 2-4) 4 times Cool down for 1 mile or 15 minutes After doing this one time, I honestly have forgotten what I am doing. But that’s where the workout section of the Garmin connect is perfect. I can add this entire workout with the repeats, cool down and warm-up, etc. and to connect, and then it will sync to my Garmin. Once I am ready, I select the workout, and it will keep track and also tell me what to do so I don’t have to think about it. It’s my coach but virtual. In this latest video, I am teaching you how I do this quickly and what it looks like. Below are the step-by-step instructions for reference. Directions on App or Web for Adding a Workout to Garmin Sign into Garmin Connect from a personal computer Select Training in the expanded navigation bar on the left Select Workout Select a workout type… and choose the activity type Select Create a Workout Create and your workout based on your needs Select Save Workout From the Workouts page, the newly created workout will be listed. Click two diagonal arrows to sync the workout to your device. Note: A Send to Device pop up window will appear listing compatible devices the workout can be sent to. Select the device to send the workout to OR use the Garmin app to sync with your Garmin View this post on Instagram A post shared by Alexandria Williams (@alexandriawill) on Jan 7, 2020 at 12:00pm PST To Do the Workout on your Garmin or to review it Once you add the workout and sync it with your watch you want to do the following. From the watch face, select START. Select the activity (Running for this since we made a running workout). Hold Menu symbol (middle button) Select Training > My Workouts.‍ Select a workout. NOTE: Only workouts that are compatible with the selected activity appear in the list. Select Do Workout. Select START to start the timer. That’s it!

What I Eat In A Day to Lose 30 Pounds

July 17, 2019

Within two months, I lost almost 30 pounds. Yep. that’s a crazy amount of weight to lose and no I didn’t do anything crazy to get the weight off. No detox pills or crazy deprivation methods. I gave up and adjusted only three things in my life which were sleep, stress and sugar. You can find out more about how I ended up there by reviewing “How I lost 30 pounds in 2 months.” But obviously, the one thing everyone wanted to know is what did I eat or not eat for two months. I made it simple for me because remember my main focus was reducing/giving up stress so that included how I consumed my food. Everything listed has a link to purchase and or more information about the item. In general, I used meal prep services where my meals were already made for me. I didn’t have time even to cook and didn’t want to think about anything. Again less stress. Other areas, I tried to adjust and keep sugar to the low-low. What I Eat In A Day to Lose 30 Pounds Awake & PreWorkout I try to wake up at the same time. As part of my weight loss, sleep was/is critical, and thus, I make it a top priority over everything. After sleeping a full 8-10 hours, my body needs some significant hydration. I try to drink 12+ ounces with lemon or lime juice in the morning. Sometimes it’s more or less; it just depends on how I feel each day. Since I workout in the morning, I work out with either some form of electrolyte or pre-workout mix. These mostly come from UCAN as they are clean and sugar-free and ensure I won’t have a “sugar” crash once working out. UCAN is excellent for those who are diabetic and or concerned with for blood and “sugar” levels. Not to go into details about it but, it contains SuperStarch®, which a slow-release complex carb that steadies your blood sugar. I like it because I can take pretty much one product before or after working out. Simple. Easy. Not complicated. You can find the items or try them on Amazon or grab this package on their website. Breakfast After working out, it’s time to have breakfast officially. I am rushing and always on the move from either running or cross-training so, I keep breakfast stress-free with a shake. I would like to make smoothies, but it can be costly and not as possible. I like Garden of Life Raw Meal Protein as it contains greens, a significant amount of protein and everything honestly I need for the morning day. I take two scoops in the morning and add to a shaker. Once completed, I actually “eat” and have some toast. Ezekiel bread can taste weird if you aren’t used to it, but it’s low in sugar, contains reasonable amounts of protein and the “real” bread. Garden of Life Raw Meal Protein Garden of Life Fit Shakes Ezekiel Bread: Raisin, Regular and Sesame Daily Hydration Once I get to work or on my way. I use this time to consumer more liquids cause I am on the move and working away. I often am hydrating mostly before and after lunchtime the following items. Tea: Black with stevia and cream, half and half or milk. I allow myself this option because I love teas. I usually have one cup of black tea around 10-11ish and then again around 2-3. Sometimes I would get a red or green drink, but I love black tea. Alkaline Water: I like Alkaline 88 because it’s a bit more affordable, fresh and has salt (mineral) included in it and I need every bit I can take. I try to take in 40 ounces of alkaline water a day; thus, I don’t have to drink that much water in general. Green Juice: When I would feel sick or tired or needed some kick, I would get a green juice. The green juices I pick contain virtually no fruits so they can be a bit yucky to those who aren’t used to them. If I can’t find one without any fruit my other choice is to read the ingredients and select one with an apple as the fruit because it has the lower sugar containment. This wasn’t a regular thing, but I do drink them here and there. I don’t often because I opt to have Garden of Life Superfood – Greens as this contains all the greens I needed in a fraction of the cost. Lunch & Dinner Meals This is the most natural part of everything for me because I use Snap Kitchen each week and don’t think about what I am going to eat. I eat one of there vegetarian meals for lunch and dinner. Snap has updated their menu, so I am listing the meals I ate then plus the meal I like now. New Meals (July): Lentil, Veggie burger, Taco hash, Umami grain bowl, sweet potato veggie Benedict Previous Meals: Black bean burger, Taco hash, grilled kale hoping John, roasted veggies with cucumber than spicy dan noodles Salads: Greek and house salads are my favorites. I purchased two and split them in half and consume half with each meal. I keep salads simple with mixed greens, three toppings (ex: blue cheese, carrots, and roasted tomatoes) and switching out the dressings. My favorite dressings are by Wholefoods and Tessemae’s. I buy toppings based on whatever is on sale if I am making them. Save on Snap Kitchen: I used this same coupon to grab a week’s worth of meal for super less than $30 bucks. You can also try a few meals for cheap and on the low-low. Save that eating out money and decrease ya grocery bill. Additional Protein For Meals If I am hungry and need a bit more calories and or protein, I will cook a week’s worth of black bean burgers, Beyond

How I Lost 30 Pounds in 2 Months

May 31, 2019

I thought about having a webinar or going live to discuss how I lost weight but you know what, I just hit the video and recorded it for you. Instead of editing down this video, I thought it was important you got an idea of my journey and who I am. I am honest and hardly did any edits because in all things I want to continue to be authentic about who I am and what I am doing. #nocookiecutter Don’t worry. I am making shorter videos on everything I listed so those will go into details. Consider this your intro and pep talk about health and wellness first before going into the details and action of everything. Losing 30 Pounds in 2 Months & Running 3 Times a Week Before starting, I highly recommend doing a spring cleaning. I got rid of everything in my house. From food, the pantry, clothes, to underwear and old sheets, everything must go in order to make room for the newness. This wasn’t pretty but it forced me to see how much clutter I had physically that was reflected emotionally and mentally too. Importance of Tracking and Finding Habits for Weight Loss When I saw the scale hit 200lbs on February 13th at the doctor’s office, I was filled a lot of emotions and also sick for the umpteenth time. However, I left out of the office more concerned about my weight than ever. I was the heaviest I had ever been in my life and the main issue I had was – how did I get there. I was not only the heaviest but sick, high blood pressure and just a mess. My life was falling apart both physically, emotionally and mentally and I couldn’t keep it together anymore. After a few weeks, I finally got myself together and made a plan. The problem was that I didn’t know how to tackle weight loss and stop yo-yo dieting for good. One day, I heard the quote “we are all just creatures of habits” and it occurred to me that I needed to figure out what I was doing in order to lose the weight for good. So I tracked everything! I tracked everything to make myself accountable for results and know what’s going on. AKA what are my habits. So below are the things I tracked. Weight Blood Pressure – Doctor’s orders Sleep Food & Water Everything Else (Stress, Exercise etc) By seeing what I was doing on a daily basis I had a better idea of how I could make a plan and then adjust. I was able to see what was working, big time failures and how to create new habits. It wasn’t pretty but it kept me accountable to see what was happening every single day and to get raw and honest about what was going on with myself. Focusing on the Big 3: Stress, Sleep & Sugar. After reviewing my habits, I didn’t change everything. Instead, I focused on breaking and forming new habits of the following three items: Stress, Sleep, and Sugar. Pretty much I did the following Sugar: Sugar is literally in everything! I also have a big sweet tooth so this was probably the hardest for me. I cut out sugar in all things from food to fruit. At first, it was hard and no it wasn’t perfect. I skimmed through a few books that discussed the impact of sugar but it’s basically a drug. I kept tracking everything I consumed and would make adjustment each day and week. It’s now easier and I don’t think about it. I have some form of sugar in things such as post-workout drink or a cookie here and there but it’s super rare. I do have stevia often in my tea. Indirectly this made me cut out most bread, pasta, and al the other stuff too but that’s another video for another day. Sleep: I re-read my book so I could have a healthy foundation but the biggest things that stood out was my discussion of sleep in the book. I forgot all about the importance. Did you know that lack of sleep or keeping someone up is used as a form of torture in war or capturing an enemy? Yep! When tracking everything via my Garmin, I saw how little sleep I was getting. I thought I was having a night of at least 7 hours of sleep but in reality, it was more like 4 hours of sleep. I made it a priority to make sure that I had a lot more sleep. I started going to bed earlier and sleeping about 9-10 hours a night. It seems like a lot but I was making my body find a natural sleep pattern at first. Eventually, I even out and have a good cycle. Some days I do need more sleep and I am mindful of it. Stress: I monitored this via my watch but also just taking time out to each day to workout, write, meditate and such. This is a big issue and there isn’t much advice I can say about watching stress levels. Most of it is mental so my advice is to get some therapy and also adjust what you are consuming into your ears/eyes/mind on a daily basis. During this time, I unfollowed a lot of random accounts and people on social media that didn’t align with where I wanted to go. Additionally, this happened in real life as I begin to be aware of what was stressing me out or making me sad. This can be a job, person, car, meal prepping, etc. What I realized was that I didn’t have a lot of time and it was stressing me out so I begin to invest in things that would aid in decreasing stress such as trying meal prep companies and delivery services. In short, I substituted unhealthy stress for a healthier option such as traveling and working out/running.