Hi All, Happy 2024! Can you believe it? Coach Melanie here with new blog posts, my new "Ask the Coach" column and quick ideas to help make your healthy life easy!

My content is always 100% human produced!

Kicking Off the New Year Embracing January in Chicago

After a basically "balmy" Christmas weekend in Chicago with the temps hitting 60 (although rainy), we're getting hit, like so many of you are, with snow and a couple of ridiculously freezing days where it's not even hitting 1 degree for the high and negative temps at night---without the "real feel" factored in. Oh well, it is January.

That hasn't diminished my burst of New Year's good intentions for a walker/runner January event I signed up for called the "Pine Pacer Challenge" sponsored by our local Arboretum where I did a 10K walk this past Spring. You have a choice of setting a goal of 25, 50 or 100 miles for the month. Being realistic given the likely January weather, I chose 50 since I am doing all my miles outdoors. I thought it would be a good idea to keep me moving in January, plus I get the all-important "Pine Pacer" zip pullover swag.

I have to admit that having a commitment where other participants can see my mileage has kept me motivated to get in miles even when the weather is below what I would normally walk in. I didn't even let snow-covered sidewalks (it's called a shovel people) stop me until we hit single digit temps and beyond.

I actually have surprised myself and already hit my 50 miles as of January 13th!

Besides my own inner motivation and competitive nature and accountability, what else can I credit to my success?

The Strava App--I wasn't familiar with this one but it was mentioned as a good way to track your mileage and routes for the Challenge. The basic functionality is free which is good enough for me.

Costco! I've picked up a 32 Degrees jacket, 32 degrees base layer tops and bottoms and thermal socks and as a result, I've been comfortable down into the mid-20's.

Panera! Who sent out an offer for a discounted entree (love their chicken teriyaki bowl) on Saturday when a pause in the snowstorm and 35 degree temps that turned it to rain for awhile gave me just enough of a window to walk the 4+ miles roundtrip to go get it which put me over the top.

I share this all to spotlight that it's possible to set yourself up for healthy successes if you align proper support and have a solid action plan where you anticipate and solve in advance for obstacles.

It's amazing what the New Year, a challenge and some cool swag will do!

Could you use support in making 2024 your happiest and healthiest yet? If so, let's talk! I have a few appointments left on my calendar for January and early February for my free Weight Loss Breakthrough Coaching Session for qualified applicants.

Not ready to chat yet? No worries! Here are some blog posts for some 2024 support.

​Why New Year's Resolutions Don't Work Very Often​

​3 Healthy Habits for the New Year - Resolutions That Are Achievable​

​

Quick Ideas to Make Your Healthy Life Easy!

Backing Into Success--Do you struggle to get the last few reps in on a strength training workout? Instead of counting in order to a higher number, switch to counting the last 3-5 reps backwards. For example, if you['re doing a 15-rep set, instead of counting 11, 12, 13, 14, 15, after you hit 10, switch to counting down 5, 4, 3, 2, 1.

It builds excitement and a small number that's left to go can feel more doable. There's a reason they count down to the ball dropping on New Year's Eve!

Easy Breakfast Protein Without Eggs--While I personally love my egg white, spinach and low fat cheddar cheese omelet many mornings, not everyone loves eggs or chooses to eat them (like my husband). Try peanut butter (or almond or cashew butter) on whole grain toast/english muffin/bagel. It's also highly portable to boot!

An Apple a Day (or Spinach) Really Can Keep the Doctor Away!

I'm a Dr. Michael Gregor (NutritionFacts.org) fan even though I am not a 100% plant-based person. I'n currently working my way through his latest book How Not to Age. As he shares in this post from his blog, he discusses research that concluded apples (peels on) and spinach within a couple of hours improve artery function and blood pressure, and "an apple a day resulted in 35% less overall mortality risk than women with low apple consumption."

Fortunately I love both of these items. How about you?

​

Ask Coach Melanie

Question: What's the best way to avoid an afternoon energy slump besides with caffeine?

Answer From Coach Melanie: Great Question! I do love a good flavored coffee as a treat every now and then--especially when there's an exotic flavor available. However, the reality is one of the best ways to beat the afternoon slump without caffeine, and to support your overall mental and physical health, is to engage in some form of movement. When you exercise, you are releasing endorphins—I like to call them “feel good hormones” that lift your mood and energy level.

Any exercise that gets your heart rate up for a sustained period will be beneficial. For example, studies have shown that even 10-minute exercise chunks can make a difference in your well-being—including energy and mood. Something is always better than nothing!

The best form of movement is the one you’ll actually do! Find exercise you enjoy that feels doable and look for opportunities to get more movement in your day overall.

Got a Question for my next Ask Coach Melanie Column? As a subscriber, you are always welcome to email me a quick question, and if I think it's beneficial for the whole community to read it, I'll include it in a future issue of the Your Healthy Life Made Easy!™ newsletter

​

I hope you've enjoyed this "kicking off the new year right" issue of Your Healthy Life Made Easy!

Till next time, wishing you lots of health and happiness!

Coach Melanie

​

P.S. I'm so very thankful that you're part of my healthy community! Won't you please share this issue with a friend or loved one and support their healthiest and happiest life?

Please forward this issue and invite a friend or loved one who is striving to live their best life to join for the next issue and pick their freebie through one of the following:

Join my list + get a free copy of my short book Weight Loss Secrets for the Happiest and Healthiest You!​

Join my list and get free access to my “5 Essential Keys to Healthy Weight Loss E-Course.”​

​

Copyright 2024 Your Healthy Life Made Easy LLC, All Rights Reserved, Always 100% Human Produced!

​

Please speak with your healthcare professional about your specific needs and to determine if Wellness Coaching is appropriate for you and before implementing any suggestions in this newsletter or on the Your Healthy Life Made Easy Blog. Individual results may vary and cannot be guaranteed. Melanie Jordan is not liable for any loss or injury associated with information published on this blog as it is provided solely for your education and entertainment.

​