Make Walking a Habit: Importance of a Scheduled Time

Creating a walking habit can be tricky. A good way to start is by choosing a specific time to walk each day. This could be in the morning, afternoon, or evening. Having a routine can help you stick with it.

Select a time that works well for you. Morning walks can energize you, afternoons can be refreshing breaks, and evenings provide quiet reflection. Pick what suits you best and stay committed.

Also, decide how long you'll walk. Begin with a short time—like 10, 15, or 20 minutes. This will help you start without feeling overwhelmed. As you get used to the routine, you can slowly increase the time if you wish. Consider breaking it up, walk 10-15 minutes in the morning and additional 10-15 minutes in the evening.

Once you’ve established your designated time and duration, commit to this practice. Consistency is crucial in forming a habit, so try not to deviate from your schedule. Over time, this small but powerful investment can lead to significant personal growth and fulfillment. Remember, the goal is to build a sustainable habit that becomes a natural part of your day. So, pick a time, set a duration, and GO!

Wide ranging benefits of simply walking…

• stimulates digestion

• improves brain clarity

• promotes development of regular sleep habits

• bolsters creativity and problem solving ability

• conditions full body muscles and strengthens bones

• increases endorphins and benefits daily mood

• lowers blood pressure

• decreases stress and anxiety

• enhances mindfulness and a connection to nature

• supports a healthy metabolism

Back to Wellness Basics

Self-care, fueled by self-reflection is a key piece of overall wellness

….small, intentional pauses help reset the nervous system, reduce stress and prevent burnout. When practiced consistently, these “micro-moments” of mindfulness add up, creating a lifestyle that feels supportive rather than draining.

I am grateful to have been a contributor to this article published in Buffalo Magazine

Are you Listening? Do you need to Adjust the volume?

Is it time to Tune In? Your body is sending you numerous messages through pain, stomach discomfort/digestive issues, skin irritations/rashes, muscle restriction, joint stiffness, chronic sinus issues, sleeplessness etc.

Decide to feel better today—Make Healthy a Habit, One Choice at a Time. Every decision you make—what you eat, how you move, how you rest—builds the life you want. Let’s turn your good intentions into consistent habits that feel possible, sustainable, and rewarding. 6 Week Basic Training -Healthy Habits is a powerful investment you can make in yourself -NOW.

Why

• Better energy and focus: Small changes stack into big improvements in daily performance and mood.

• Long-term resilience: Healthy choices reduce the risk of chronic disease and keep you active for the life you want.

• Greater confidence: Taking control of your health teaches you how to set and meet meaningful goals.

What

• Practical guidance: Clear, step-by-step strategies that fit real lives—no fads, no guilt.

• Personalized plans: Tailored nutrition, movement, and sleep recommendations based on your goals and preferences.

• Ongoing support: Coaching, progress tracking, and tools that keep you motivated and accountable.

• Sustainable results: We emphasize habits you can maintain, not extreme changes you can’t.

How

1. Assess: We identify what’s working and what’s getting in the way.

2. Plan: We create a realistic, enjoyable roadmap—food, activity, and routine tweaks that match your schedule.

3. Act: Small daily behaviors replace big, fleeting efforts. You get measurable wins quickly.

4. Maintain: We refine the plan so healthy choices become your default, not a struggle.

What you’ll gain

• More energy and mental clarity

• Improved sleep and recovery

• Consistent weight management without strict dieting

• Less stress and better mood regulation

• A practical routine that fits your life

6 Week Basic Training Healthy Healthy is a powerful investment you can make NOW. Get the tools, guidance, and support to make those choices easy and lasting. Decide to feel better—Make Healthy a Habit, One Choice at a Time

Are you listening?

The body is designed through functional movement and chemistry to work synergistically. When there is an imbalance -anywhere is the system… your body will let you know. Sometimes its necessary to take a Pause … Tune in… Listen… Adjust.

Attaining Sustainable Change

Staying healthy and maintaining your mobility and weight is remarkably similar to the changing seasons, as both require careful and regular adjustments to adapt to new conditions.

An effective way to create lasting and meaningful change is to focus on the good habits you already possess and gradually build upon them. Changes driven by emotions such as fear, guilt, or a strong desire to fix perceived flaws can often lead to a persistent cycle of negativity. In this cycle, frequent attempts can ultimately result in failure and constant reminders of what isn't working, diminishing motivation and confidence over time.

Start with 3 simple questions for Sustainable Change

1. What do you want to continue doing- because its working?

2. What do you want to start doing- because it will add value?

3. What do you want to stop doing- because it is not adding value?

Focus and build on the positives, leave the negatives behind.

Looking to Make Walking a Habit: The Importance of a Scheduled Time

Creating a walking habit can be tricky. A good way to start is by choosing a specific time to walk each day. This could be in the morning, afternoon, or evening. Having a routine can help you stick with it.

Select a time that works well for you. Morning walks can energize you, afternoons can be refreshing breaks, and evenings provide quiet reflection. Pick what suits you best and stay committed.

Also, decide how long you'll walk. Begin with a short time—like 10, 15, or 20 minutes. This will help you start without feeling overwhelmed. As you get used to the routine, you can slowly increase the time if you wish. Consider breaking it up, walk 10-15 minutes in the morning and additional 10-15 minutes in the evening.

Once you’ve established your designated time and duration, commit to this practice. Consistency is crucial in forming a habit, so try not to deviate from your schedule. Over time, this small but powerful investment can lead to significant personal growth and fulfillment. Remember, the goal is to build a sustainable habit that becomes a natural part of your day. So, pick a time, set a duration, and GO!

Wide ranging benefits of simply walking…

• stimulates digestion

• improves brain clarity

• promotes development of regular sleep habits

• bolsters creativity and problem solving ability

• conditions full body muscles and strengthens bones

• increases endorphins and benefits daily mood

• lowers blood pressure

• decreases stress and anxiety

• enhances mindfulness and a connection to nature

• supports a healthy metabolism

Attaining Sustainable Change

Staying healthy and maintaining your weight is remarkably similar to the changing seasons, as both require careful and regular adjustments to adapt to new conditions.

An effective way to create lasting and meaningful change is to focus on the good habits you already possess and gradually build upon them. Changes driven by emotions such as fear, guilt, or a strong desire to fix perceived flaws can often lead to a persistent cycle of negativity. In this cycle, frequent attempts can ultimately result in failure and constant reminders of what isn't working, diminishing motivation and confidence over time.

Focus and build on the positives, leave the negatives behind.

Fountain of Youthfulness - Your Choices

How we age is a choice; with gratitude or misery.

• Have Gratitude! Express empathy, embrace humility and laugh frequently -they’re all contagious and fountains of youth!

• Chose to Move! A body in motion, stays in motion -take a walk, try yoga, simply move - a gym is not needed!

• Nourish Yourself! You are what you eat -eat your veggies, drink your water!

• Stay Connected! Get out there… you’ve got good stuff to share!

Approach to Sustainable Change

Being healthy and managing your weight can be like the seasons we experience each year, requiring us to regularly make changes to adapt.

A productive approach to sustainable change…consider the positive habits you already have concerning a healthy lifestyle and amplify those behaviors.

Change that is motivated by fear, guilt, regret or a desire to fix a perceived weakness often leads to negative a self-defeating cycle in which we try and fail and keep being reminded of what is not working.

Focus and build on the positives, leave the negatives behind.

One Choice at a Time

Re-Steady Your Balance

Being healthy is about Balance.   Somedays are easier than others. Its about making small adjustments to "re-steady" our Balance. The more practiced you are at re-steadying yourself -the more habitual it will be.  

Small adjustments help us re-steady and find balance.

Choices for a Happy Healthy New Year

What do you want MORE of in 2024? Or is a better question what do you want less of ?

To make room for more of something you will need to let go of something.  Release those choices and things that are not supporting your health and wellness.

How about less fatigue, less pain, less anxiety, less weight, less depression, less inflammation, less sick days, less headaches, less bloating, less putting out fires, less clutter or less waste just to name a few.

What do you want more of in 2024?

ACCEPT what you cannot change -your age, your genetics, all your choices prior to today, what others think, what others say, what happens around you, the attitudes, beliefs, choices and perceptions of others.

CHANGE what you can change - your future choices of how you move, how much you sleep, what you consume, how you treat yourself, your responses to others through your words and actions, where you focus your time, energy and attention, how you let others affect you, your gratitude and how you demonstrate it.

Body Be Well Solutions offers a variety of different approaches for Making Healthy a Habit, One Choice at a Time. Not a diet – that is short term.  Not even really big changes; sometimes its the smallest that have the greatest impact. Choices that actually change your lifestyle and get you on the road to health and happiness for good. Creating the resilience to get back on track during those occasions of getting sidetracked. 

Actions are more powerful than words - take a look…

Life Does Not Have A Remote

Do you KNOW you need to make some changes to be healthier?

Do you WANT to make some healthy changes?

Are you READY to make some changes to be healthier?

Simply KNOWING and WANTING to make change is unfortunately not enough. More importantly -You must be READY!

Do you know why you make the choices you do? How READY are you to change? Could the key to sustainable change start with you spending time observing and learning about yourself and your preferences? Taking time to really gain an understanding of how you got to where you are today, then moving toward a clearer picture of where you’d like to be.

Life does not have a remote.

Are you READY to get up and make a change and choose a healthy path yourself?

Do you need to "Adjust" the volume?

As a Health Coach, Mindfulness Yoga Teacher and Massage Therapist; I coach my clients to be aware and “Tune In” as our bodies “Talk’ to us our entire lives… through pain, stomach discomfort/digestive issues, skin irritations/rashes, muscle restriction, joint stiffness, chronic sinus issues, sleeplessness etc.

This may require small or large changes in how you care for your personal health and wellness.

The body is designed through functional movement and chemistry to work synergistically. When there is an imbalance -anywhere is the system… your body will let you know. Sometimes its necessary to take a Pause … Tune in… Listen… Adjust.

What direction should you go?

Mediterranean? Keto? Vegan? Vegetarian? Intermittent fasting? Low-Glycemic?

These are just a few and there are so many more “diet approaches” to choose from! How do you know which to try or is right for you? Before going down one path or another; consider these questions honestly. Changing eating habits is hard enough -Don’t set yourself up for self sabotage and failure by not planning and making a solid decision on which path to take.

• What is you goal or objective? Losing weight? Getting healthy?

• Does it fit into your current lifestyle? Meals made at home? Food ordered in? Dinning out?

• Is it flexible? Or is it ridged and based on extreme restrictions?

• Is it sustainable? Is it for a lifetime of habits? Or a quick fix?

• What is the financial cost involved? Is that sustainable?

• Do you have regular access to the food?

• How much time is necessary for preparation? Are there time saving options?

• What is your motivation for choosing one over another?

• Is it based on counting, measuring or recording consumption?

Your success will be based on the results of an honest assessment of these questions. No matter which approach you decided these items should definitely be part of your path:

• Sustainable

• Balanced food groups

• Flexible - because life happens!

• Based on non-processed food choices

• Mostly real food choices -not made in a Factory

• Proper hydration

• Cost Effective

• Well supplemented to cover the gaps in nutrients

• An approach that is coupled with physical activity and restorative sleep.

Who’s path are you on?

Re-steady your Balance

Being healthy is about Balance.   The most practiced yoga teacher cannot hold a tree balance pose constantly. Somedays are easier than others. Its about making small adjustments to "re-steady" our Balance. The more practiced you are at re-steadying yourself -the more habitual it will be.  

Small adjustments help us re-steady and find balance.

Approach to Sustainable Change

A productive approach to sustainable change…consider the positive habits you already have concerning a healthy lifestyle and amplify those behaviors.

Change that is motivated by fear, guilt, regret or a desire to fix a perceived weakness often leads to negative a self-defeating cycle in which we try and fail and keep being reminded of what is not working.

Focus and build on the positives, leave the negatives behind.

Does aging always equate to having pain? Your Choices & Mindfulness

Why is it that we ignore the small discomforts in our bodies and don't respond until we're in full blown pain or have lost the function or ability to do something?

As we age, many shrug off small messages coming from our bodies as simply aging. However, what if we started paying attention to those subtleties?

A mindful part of aging would be to respond and be in the moment with curiosity about the discomfort that we're experiencing.

Consider an example if we are experiencing chronic shoulder pain and it turns out that pain is our dominant hand that we all hold our cell phone or our mobile device with. That particular position is chronically causing repetitive strain on those muscles.

Potential solution -put the mobile device in another hand when the discomfort or the tiredness in the arm is experienced; take a stretch or even put the device down for awhile to allow for rest.

Respond instead of delaying and waiting for full blown pain and loss of function and the need to react!

Support restorative sleep

Restorative sleep is a critical aspect of your physical and mental health. Your body does many amazing things to keep you healthy while you’re asleep. Immunity is bolstered, muscles are repaired, hormones are rebalanced, and new cells through out your body are created- these are just some of workings taking place while you rest.

Everyone occasionally has troubling falling asleep, staying asleep and maybe not feeling rested when you wake up or feel tired during the day.

Here is a listing of items which could assist you during those occasional sleepless times.

• The scent of lavender

• A sound machine with ocean waves, or gentle rain

• An eye mask to block out any unintended light

• Cooler room temperature

• A warm shower or bath

• A weighted blanket, comfortable clean bedding

• Sleeping in a bed, with an appropriate mattress and pillow(s)

• Magnesium and Calcium -both induce calming responses in body chemistry

• Mindful Breath work… focusing on an inhale through the nose, and a longer slower exhale through the mouth, repeat as the heartrate begins to slow

Nothing is more healing than sleep.

If sleeplessness becomes a chronic issue, consulting with your primary care provider is suggested.

Get out of your own way

When you skip self-care and take care of everything and everyone else first… eventually it catches up with you.

You feel it in your mood and your energy. Your ability to rest and enjoy your favorite activities has become compromised. You realize, you are your own worst enemy.

Take care of you. Its not selfish, It is essential to you and those who depend on you.

It’s ok to cancel a commitment, not answer a call or just say no.

It is also ok to change your mind, want to be alone, take a day off and not tell anyone and simply do nothing.

You can chose to take a walk, meditate, read a book, feel the warmth of the sun, gaze at the moon and stars, admire the beauty of nature, place your hand over your heart and feel it beat, close your eyes and appreciate your your ability to breathe.

Fountain of youthfulness - Your Choices

How we age is a choice; with gratitude or misery.

• Have gratitude and laugh frequently -they’re both contagious and fountains of youth

• A body in motion, stays in motion -take a walk, try yoga, just move

• You are what you eat -eat your veggies, drink your water, nourish your body…don’t just feed it

• Use it or lose it -have a purpose and stay connected, get out there… you’ve got good stuff to share