Challenging the New Normal: Creating New and Better Goals for Our Health

During this pandemic, we’ve invested the blessing of unexpected time in setting higher standards for ourselves and developing more meaningful relationships, but was it at the cost of our physical wellbeing?

Entering this period of new normal, I felt the need to work on my physical health as well as my mental health. So, I designed three simple challenges, and the results my clients and I have reaped from these challenges have been considerable. Each of these challenges has two components, and each will help you improve your wellness. Use them as your schedule allows, and, if you can tackle more than one, I encourage you to push yourself. And of course, like making any change to your physical activity regimen or diet, please consult your doctor if needed so.

• “Walk your cholesterol away”

1. 1. Go on a 30-minute walk three times per week. Walk at a brisk pace, try to stretch your steps, which will slightly increase your heart rate. The goal is to feel some exertion but sustain a comfortable pace.
   2. Eat 20 percent fewer animal products (such as meat, eggs, dairy and seafood). An easy way to lower your cholesterol is to eliminate animal-based products from at least one meal per day.

• “Cook with mindfulness”

1. 1. Cook at least half of your meals at home. This can be tricky, especially if you lead a busy life. If that is the case, catered meal prep could be the best option for you. I have not personally used a meal prep caterer before, but a few of my clients have and they highly recommend it, especially when you’re trying to cook around a busy schedule. Treat yourself with good food and with smaller portions. Save the leftovers. There’s no reason to waste food—use your leftovers next time you’re meal prepping!
   2. Spend 10 minutes each day meditating. Pick the technique that fits you the most. I have been practicing meditation for more than two years now, twice daily and 20 minutes each time. I have also added prayers to my regular routine. In my experience, the two practices enhance each other and return a deeper sense of mindfulness. Engaging in daily meditation and prayer allows me to focus better and to carry on with my active life.

• “Veggies and action”

1. 1. Sign up for a fitness program! Whether it’s yoga, dance, martial arts or jogging, there’s something for you. Schedule time to practice your sport several times a week, even better if you can do it with others. Being part of a group will provide the motivation you need and the commitment to keep it up!
   2. Increase your daily intake of fruits and vegetables by 30 percent. If fruits and vegetables aren’t part of your meal plan, think of them as delicious snacks instead and try new ways of preparing them: eat them raw, blend them into smoothies or you can steam or barbecue them as well.

If you are still reading this, it’s because you want to improve your health. Adopting any one of these new routines will produce visible results in about four weeks, depending on your discipline and your commitment. I invite you to share your accomplishments and your feelings as you undertake these steps on my Facebook page. Or feel free to contact me through Messenger, and we can take this challenge together!

I’m looking forward to hearing about your wellness journey!