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50 Ways to Build a Healthier You in 2018!


Welcome to my first ever blog post!

This is something I’ve been attempting to write for, oh, 6 months now. Not exactly sure why it’s been so hard. I love to write, I love to share information, I’m a very goal-oriented person, and I love trying new things. BUT, I’ve struggled and procrastinated thanks to the fear of failure/judgement/success and the constant battles within my generally depressed mind. I easily become overwhelmed with everything I need to do, and then, I do nothing. I lose my way and think that I’m lazy, unmotivated, unwilling to change, and will never be good enough to succeed! How often does this happen to you? You set out – goals in mind – ready to take on the world and then MENTAL ROADBLOCK. I think this happens to most of us. So I’ve come up with a plan to focus my new career initiatives all while improving my health and wellness AND yours: 50 Ways to Build a Healthier You in 2018!!


How it Works?

Every Monday, I will announce the weekly action item via my social media feed (Instagram Facebook). Those on my mailing list will be notified of the action item the weekend before, so if you want to be in the know, sign up at www.triciaontrack.com. Your job is to commit to that item for the week and make it happen. It’s as simple as that. Some of the items may be easy for you – you might already eat cauliflower rice, drink green smoothies, or stay hydrated throughout the day. The point is to check in with yourself and make sure you are still accomplishing that. Most people know exactly what needs to be done to improve their health, but so often we ignore what we know and don’t actually implement it! By following along and fully committing to your health, you will have me, that little bird in your ear, saying, “hey, why don’t you try this for a week. And guess what, even completing that single action for the week might make you feel just a bit healthier. Over the year, each of the items will build upon one another, and by the end of the year, you’ll have gained some brand new healthy habits. It’s so easy, you won’t even realize it’s happening!


Start Now!

Some of you have been following along on social media, kudos to you! But, for those that are just getting started, I’ve listed the action items below and will update this blog every month with the latest items. For more information on each action item, check out my social media feed at Facebook or Instagram!


1. Commit to Your Health

Make this your mantra for the next year and repeat it over and over each day until you truly believe it: Instead of doing nothing because I’m overwhelmed, today I will do something, even if it’s small, because it will take me one step closer to my goal.


2. Chew Your Food

Make your digestive system happy: chew your food until it no longer feels solid. Your stomach will thank you with less digestive distress!


3. Try Cauliflower Rice (or any riced veggie)

Use as a healthy swap for potatoes and rice or create your own cauliflower-rice dish.


4. Complete a 5-minute Workout Every Day

Just 5 minutes a day can lead to improved strength and fitness over time – and you might even be motivated to keep going! Just move: yoga, cardio, weight-bearing exercises, walk/run. 


5. Enjoy a Green Smoothie for Breakfast

Kick start your day with antioxidants, fiber, healthy fats, and protein. The only requirement? Dark leafy greens! 


6. Relax in a Detox Bath

Warm water + Epsom salts + essential oils + you = one less stressed you


7. Experiment with Pasta Swaps

Try zucchini noodles, spaghetti squash, konjac noodles, or sliced eggplant.


8. Eliminate Added Sugar for One Week

It's only one week - commit to it and do it!


9. Try a New Workout Workout Routine or Activity

Life is too short to always do the same thing over and over again. Do something different this week - your brain and muscles will benefit from the change.


10. Pause and Reflect Before You Eat

Are you actually hungry or are you looking to fill a void? Pause first, before you reach for something you may regret later.


11. Wake Up At the Same Time Every Day

It's an important step in regulating your sleep cycle and improving your sleep.


12. Drink More Water

Aim for between 64 ounces and half of your body weight (in ounces) every day. More if you exercise intensely or work outside.


13. Perform a Kitchen Detox

Clean out the fridge, freezer, and pantry this week - get rid of the processed junk and restock with healthy choices.


14. Move More Throughout Your Day

Staying active is such a mood changer and is so important for our overall health. Do what you can to incorporate activity throughout your day.


15. Sit and Breathe Deeply for 5 Minutes A Day

Stress truly is the #1 killer, so take this time for yourself to focus and relax. Breathe in for 5, pause, then breathe out for 5. 


16. Eat More Veggies

For every meal, make half your plate veggies. It's as simple as that!


17. Make Your Bed

It only takes a few minutes every morning to start the day off feeling accomplished.


18. Add Strength Training to Your Workout 

Shoot for at least 2 days a week and you will begin to feel stronger sooner than you think.


19. Eat More Berries

They're loaded with fiber and antioxidants AND they satisfy any sweet tooth.


20. Break Up with Your TV

It saps your time and energy. Sure it's ok now and then, but how much of your time do you invest in your TV each week?