I Want to be Healthy, But How Do I Start And Stay on Track?

I Want to be Healthy, But How Do I Start And Stay on Track?

Let’s start with the 5 basic’s

to help simplify this journey of health and wellness that many of us are on. It’s important to understand the basic needs to thrive. The foundational needs for humans are GOOD QUALITY FOOD, PURIFIED WATER, SUNSHINE, CLEAN AIR, and THE RIGHT AMOUNT OF EXERCISE. So simple right?

Well, actually it really is with the right accountability and coaching. Of course, we all can have a different opinion on what foods are healthy and what is a good amount of exercise, etc. Finding out what works for you is always relative to where you are at in your journey with health and wellness. Just focusing on improving these 4 pillars of health can really make a noticeable and positive impact in your life.

Quality foods do not have to be

everything organic, but simply cutting out as much of the bad stuff as possible. This is a good place to start. Begin by exposing what is the most addicting unhealthy foods you consume. Foods that have mostly empty calories are chips, soda, energy drinks, frozen meals, candy, donuts, cakes, pies, or anything that is made from a box. This is not real food in my book.

Our bodies crave foods that are easily digestible and contain readily available vitamins and minerals.  Eating real food looks like, grass-fed meat, fish, eggs, grass-fed butter, potatoes, corn, asparagus, green beans, sweet potatoes, onions, tomatoes, and the list goes on. You can easily cook up a full meal in about 10-20 min with a pressure cooker.

One of my family’s staple meals in a pressure cooker is jasmine rice with potatoes. While that is cooking in the pressure cooker or rice cooker, we might cook some burgers on the stove or bake some fish.  Dessert can be any fruit you like or one of my favorites is an apple with peanut butter or almond butter. There is never-ending meals that are incredible that don’t have processed ingredients and don’t involve tons of sugar.

Drinking purified water can make a huge difference

when it comes to keeping your energy levels up. Tap water makes your immune system work overtime to filter all the contamination that comes with most of our tap water. Who wants to consume chlorine, chemicals, pesticides, heavy metals, and bacterial contaminants?

Just the taste alone with filtered water can help us to consume more, will help protect the body from disease, and leads to overall greater health. Make sure you know when it’s time to change your water filter to ensure you are actually consuming filtered water.

Sunshine does a lot more than we think,

especially when it comes to fighting off stress, depression, cancer, osteoporosis, and muscle weakness. The correct levels of vitamin D that comes from 10-30 min a day from sunlight can also be taken in supplement form and as a back up in the form of 1 tablespoon of cod liver oil.

There are also chewable tablets to explore as well.  It’s also important to note that the sun’s UVB rays cannot penetrate through windows. So, people who work inside with windows are still prone to possible vitamin D deficiency.

Air quality can be under-rated

if you are someone who battles allergies or has a weak immune system. Simple reminders are to replace the air filters in your car and the home furnace filter which can be game-changers in this area.

I always spend a couple of extra bucks to upgrade to a HEPA filter in my home furnace. This filter really captures a lot more of the mold and dust in the air than the standard furnace filter.

Lastly, the type of exercise

can make all the difference when it comes to finding the best plan for you and making it fit into your schedule. Getting your heart rate up, maintaining muscle mass, and staying flexible is crucial for optimum health. As we age, our muscles tend to stiffen and lose strength. If you can, do HIIT (High-Intensity Interval Training) for getting the most benefit out of a workout session.

If the routine is too strenuous, then scale back until it is something you can handle without too much stress. If you have a stressful job, then doing a stressful workout could be more harm than good.

Always listen to your body when you are working out and most importantly, follow your Doctor’s guidelines on how much exercise you are able to do. Starting with walking at least 20 min a day would be great!

The power of accountability

is the driving force of the most successful health and fitness programs. You can have the best plan in the world for eating better and exercising, but doing this alone is just not the best way to get where you need to go.

I have had so many great starts with eating healthy and exercising only to find myself, a week later, with almost zero motivation to continue. It’s helpful to have someone track your progress to see what is working and what might need improvement. These are definite keys to your success.


No matter what level you are at with your diet and/or fitness, it’s good to consider having an actual plan to follow every single day.  Taking steps forward is what builds confidence but all of this does take work on your part.

I have some good friends from Missouri that I have known for over 15 years. They have completed an incredible health journey and are now certified, health coaches. They have helped hundreds of people at no cost to get their health back.

If you would like some coaching, please reach out to Bruce & Joy Clegg. I realize more and more that the older I get, that we all need a plan and we all need each other to make it happen. Feel free to reach out by email at bnclegg@gmail.com. You can obtain their phone number through email if needed.


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