In Healthy as F*ck, author Oonagh Duncan imparts wisdom gained in her lengthy (18 years!) career as a trainer. Spoiler alert: She’s gonna urge you to get real (“If your glutenfree ‘lifestyle’ tends to fall off when you are stressed or when there’s something particularly delicious in front of you or when you are on vacation…that is a diet”). The takeaway: The key to good health is creating habits that become as automatic as brushing your teeth (and also, avoiding bad habits that sabotage your health).
Here are a few of Duncan’s dos to help you get (and stay) fit.
1. Put Yourself to Bed
Getting seven hours of sleep is essential because, along with a slew of other benefits, it’s where you cash in on this morning’s boot camp. “Deep sleep releases growth hormone, which not only builds and repairs muscle and tissue but also prevents premature aging.” (Need help sleeping? These products will help.)
2. Work Out Your Mind
Sitting still for 20 minutes a day not only reduces stress but also helps you with the mental work it takes to get in shape. And don’t say you can’t do it. “I’ve had clients who have said, ‘I can’t meditate. My mind just won’t focus.’ I know. That’s the point. That’s like saying, ‘I can’t exercise. I get out of breath,’” says Duncan. (Tip: In order to sleep better and fall asleep faster, try meditating before bed.)
3. Exercise Consistently
Remember that perfect is the enemy of good, and every little bit counts. “Just do something, pretty much every day – even on vacation and on days when you don’t feel like it,” says Duncan. (Here’s how to make a 15-minute workout effective.)
Next, check out healthy foods that help you feel full.