SIMPLE SWAPS FOR TRANSFORMATION

Through our decades of helping people transform their lives, we have learned this valuable truth:

Transformation does not need to be complicated!

That’s why I created this list of simple SWAPS you can do today to help transform your life and get one step closer to achieving your goals!

Each SWAP is broken down into categories:

MINDSET SWAPS

  1. Swap focusing on only the number on the scale for focusing on the bigger picture of overall health and amazing Non-Scale Victories.
  2. Swap focusing on what you can’t control for focusing on what you can control for example daily nutrition and movement.
  3. Swap going at transformation blindly for clarifying your specific motivation (your WHY) to improve your health.
  4. Swap going about your journey alone for staying accountable by daily text, weekly check in videos as well as our Green Country Wellness Facebook Community.
  5. Swap taking on everything all at once for mastering just one habit at a time and building momentum.

MOVEMENT SWAPS

  1. Swap choosing the most convenient option, like taking the elevator or parking close, for taking the long way to add more movement.
  2. Swap sitting for long periods for taking movement breaks or walks throughout the day.
  3. Swap only doing cardio for mixing in strength-building exercises with weights, resistance bands, or bodyweight moves. I offer complimentary exercise consultation as well.
  4. Swap skipping exercise because it feels daunting for starting with just 10 minutes of movement and building from there.
  5. Swap ignoring flexibility training for incorporating yoga or stretching routines regularly.

SELFIE SWAPS

  1. Swap staying up late for going to bed earlier to help you get enough quality sleep.
  2. Swap eating a sugary snack for a brain-healthy snack like berries, nuts, or yes even dark chocolate- HU (my favorite recommendation).
  3. Swap your normal exercise for engaging in an active, fun hobby like pickleball or dancing.
  4. Swap out a night in for an activity with friends, family, or the community.

NUTRITION SWAPS – Protein

  1. Swap beginning your day with protein and fruit which will increase your energy, and control your blood sugar.
  2. Swap having sugary snacks on hand for having high-protein snacks available.
  3. Swap your meals and snacks to have at least one source of protein in them. Spread your protein throughout the day.
  4. Swap the use of sugary foods and drinks for protein to combat stress.
  5. Swap diving into a meal or snack for taking a good look at what you’re eating.

NUTRITION SWAPS – Sugar

  1. Swap consuming sugary foods to satisfy cravings for waiting 10-15 minutes, as cravings will usually dissipate during that time. A simple tip is to drink a glass of water to fill the void.
  2. Swap sugar for protein-rich foods with tyrosine (like eggs, lean red meat, and poultry) to help release your “feel good” chemicals to help with stress, anxiety, and mood.
  3. Swap not being aware of how much sugar you are consuming by checking the nutrition labels on the foods you are consuming. Be sure and look for total sugar amounts.

NUTRITION SWAPS – Fiber

  1. Swap your nutrition to make sure you have a minimum of 8-12 oz of vegetables and 8-12oz of fruit every day.
  2. Swap canned vegetables and fruits for FRESH or FROZEN fruits.
  3. Swap snacks high in sugar and salt by having whole fruits, raw vegetables, nuts, Lesser Evil popcorn (my favorite recommendation), and Simple Mills almond crackers (my fav) etc.
  4. Swap diving into a meal or snack, slow down your eating, and savor what you’re eating.

NUTRITION SWAPS – Water

  1. Swap the urge to eat when you feel hungry outside of meal or snack times with drinking 1 to 2 cups of water and waiting 15 minutes to see if your hunger subsides.
  2. Swap having no water when you eat to having at least 6-8 oz with your meal and/or snack.
  3. Swap energy drinks with MAKE Wellness ENERGIZED to supercharge your water. Order here: https://makewellness.com/?referral=CF9A902700
  4. Swap your morning routine to include having 6-8 oz water when you wake up.

The next 30 days are all about small changes with consistency = Transformation!

SMALL CHANGES + CONSISTENCY = TRANSFORMATION!

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