Guide to the Better you

  Veterans, busy professionals, and those over 30—life moves fast, and if you don’t plan ahead, your goals can take a backseat. Whether it's your career, personal growth, or fitness, setting yourself up for success each month is key. Here’s how to take control and make the next month your best yet! 1. Set Clear Goals Before the month starts, take 10-15 minutes to set your professional, personal, and fitness goals. Professional : What projects or skills do you want to focus on? Personal : What relationships or self-care habits need your attention? Fitness : What targets will keep you consistent? Weight loss, muscle gain, or better endurance? 2. Plan Your 20% for the 80/20 Rule The 80/20 rule allows you to enjoy your favorite foods while staying on track. Here’s how to plan it smartly: Multiply the number of days in the month by 0.2 to determine your flexible meals. Prioritize special events first (birthdays, dinners, social outings). Spread out your remaining meals—no ...

Life gets hectic—between work, family, and unexpected responsibilities, it’s easy to feel like there’s no time for fitness or self-care. But here’s the truth: You don’t need hours in the gym or a perfect schedule to stay on track. The key is prioritization , consistency , and boundaries . Let’s break it down. 1. Set Non-Negotiables Your health is just as important as any work deadline or family event. The best way to stay committed is to establish non-negotiables —things you commit to no matter how busy life gets. These might include: ✅ 30 minutes of movement at least 4-5 days a week ✅ Drinking enough water daily ✅ Meal prepping on Sundays to avoid last-minute unhealthy choices ✅ Getting at least 7 hours of sleep Write these down and treat them as appointments with yourself —because that’s exactly what they are. 2. Set Boundaries with People & Your Time If you don’t set boundaries, other people will dictate your schedule. Here’s how to protect your time: ➡ Communicate you...

If you’re a veteran, a busy professional, or someone over 30 trying to reclaim your health, you know how tough it can be to stay active when your job keeps you anchored to a desk. Long hours sitting can lead to tight muscles, poor posture, weight gain, and even decreased productivity. The good news? You don’t need a full gym or an extra hour in your day to keep your body moving. By incorporating small movement breaks, stretching, and bodyweight exercises, you can boost your energy, improve focus, and take control of your health—all without leaving your workspace. Why Movement Matters for Desk Workers Sitting for extended periods isn’t just bad for your waistline—it’s bad for your overall health. Research shows that prolonged sitting can increase the risk of heart disease, diabetes, and musculoskeletal problems. But movement isn’t just about preventing health issues; it also boosts productivity, sharpens focus, and reduces stress. Taking small movement breaks throughout your workday c...

  When it comes to fitness and nutrition, protein plays a vital role in helping you achieve your goals. It helps build and repair muscle, keeps you feeling fuller for longer, and even boosts your metabolism. However, not all foods marketed as “high protein” are worth the calories they bring along. To ensure you’re choosing truly high-protein options while sticking to your calorie goals, use this simple trick: add a zero to the grams of protein listed on the label . If the total calories of the food are higher than that number, it doesn’t make the cut as a high-protein option. Let’s dive into why protein matters and how to use this method effectively. Why Protein Is Important in Your Diet Protein is one of the most essential macronutrients for your body, especially if you’re working toward fitness or weight management goals. Here’s why: Builds and Repairs Muscle : Protein is a critical building block for muscle growth and recovery after exercise. ( Healthline ) Keeps You Full : Hi...