Over the past month we've covered the basics of habit , introduced small changes that support the bigger changes and how to overcome some . It takes roughly 21 days for something to become a habit and now we've got a good foundation. Now what?

Let's it up and introduce a few more, bigger changes to keep the momentum going!

Credit: Geronimo Giqueaux

Walk it off, Walk More

Those 10-minute walks after dinner are fantastic in aiding digestion, but kick it up a bit and begin to add 10 minutes daily this week. Next week add 10 more minutes. Work your way up to an hour of walking daily. It's great for your heart and will help boost your step-tracker goals!



Find a buddy to take those walks with you. Even if it's over the phone, having someone to talk to can make your workout like social hour.

Processed Foods

This month the nutritional focus was on replacing processed foods with healthier options a little at a time. This month, take a day or two to catalog your pantry and see what other changes can be made. Map out your grocery list and see what other purchases can be swapped out.

If exercising at the gym isn't your thing, squats and pushups are great ways to burn off and tone muscles. These exercises can be done at home. Start with 10 of each, every morning and evening. Build it up every few days, adding more reps and you'll start noticing the changes pretty quickly. 

Credit: King Cichewicz

Sleep Hygiene

Scientists and researchers have been touting the importance of proper sleep hygiene for decades now. Keeping a steady sleep schedule and sleep habits can aid your body's ability to use energy at maximum efficiency. Figure out what's not working and change it up. Set the ambiance so that you can get the rest you need.