Tips on getting started

If you have arrived at this article, it means you have been reading my 7 life-changing habits
article. In here, I share tips I wish someone could have told me before.

1. Have an honest conversation with yourself.

• It's not about losing weight but adopting a healthy lifestyle for good.
• Something you could practice even on holidays.
• A healthy lifestyle means doing everything you love in a cost-effective manner.
• Cost effective means, no need to reinvent the wheel spending accessively.

2. Review what you do. No rush to get it within the first try. Gradually is the way to go.

• Allow your body and mind time to adapt to the changes you are making.
• Listen to your body - eat when hungry, drink when thirsty, sleep when tired.
• Try not to mistake hunger for thirst. Sometimes that feeling of hunger could be thirst.
• Set an hourly reminder to drink water - there’s an app for it.
• Refrain from eating the same thing every day. It's depressing!
• Honour cravings in an acceptable healthy manner.

3. On days you are out with friends - eat, drink and be merry. No stress.

4. The first day will feel great, 4th - the 5th day your mind will fight you.

• When it does, take a break and continue the next day.

5. Be nice to yourself, take your time to strike a rhythm. It’s a journey after all.

• Keep a food journal.
• Record down what you ate, liked, disliked, mostly how you felt after. 
• The things you like, keep doing it. Things you don’t, tweak it to your taste.

6. Once the 7 days are over. Take a break. 

• Review your results and ask yourself if you could do it for another 7 days? 
• If yes, tweak the plan to your liking and create your own routine and own it. 
• Mine is just a guide to give you structure.

7. No weighing of self, guilt-tripping, calorie counting or getting obsessed with the process.
Once you have had the gruelling conversation with yourself, let's get you started.

What's next?

1. Create a simple timetable
2. Decide when to start.
3. Pen down how to do these activities in a day
4. Advance preparation is key
5. Be present & Experiment away creating the lifestyle you love

Hope the tips are helpful & best of luck!

7 life-changing habits

Got my first overseas work posting in Sydney - new life, new friends and all sorts of adventures awaits.

23rd June 2017, reality sunk at the moment I arrived. Need to do everything on my own. Back home I did 60% of my day to day routines. Now, it needs to be 100% given I am really on my own. I began my search for an ideal lifestyle if there was such a thing!

I researched google articles that read creating a habit. Most said I need 21 days to create a habit and 90 days to develop that habit into a lifestyle. For added reassurance, I went into social media to read what the general public was saying about. Same thing!

So now what? I need a guideline.

Being a visual, hands-on person, reading and watching you-tube alone wasn't going to help. Asked my flatmate for help since she has been staying in the area for a long time. Thought she might know better. She spoke about her gym, an all-female gym located right down our street where we lived.

Guess what? They frequently moderated 21-day challenges'.

Their 21-day challenge was a marketing catch to sign up a gym membership. They give you a meal & exercise plan and their support. Follow it to a tee and you will see results. Once people start to see results, trust is gained and naturally, they stay and start a membership with the gym. My intention was not to join the gym, it was to try out their 21-day challenge and go on my own way after. And so I wasn't to bothered with the catch.

Their meal plan was strict - all meals need to have reduced oil, no sauces, sugar, coffee, dairy & alcohol. Basically, it was 21 days of cold turkey, lots of money being spent on groceries and lots of exercises. Easy! I did it any case because it was the outcome I was after.

I paid and began my challenge. Reaped unexpected results. Was ecstatic! Money well-spent. Went on to run the City To Surf Run and completed it without stopping for a break. I was unstoppable! I was on Fire!

It was that moment of ecstasy that drove me to join the gym. Nothing against joining a gym but why did I join when I hate exercising in gyms?! Anyway, that was the least of my problems. What took place on the 22nd day was an eye-opener. My body went into shock and refused to eat properly for a month after the challenge. Following month, it consumed more then it should. Within 6 months, I had gone back to eating poorly with no exercise.

Oh, bummer! I am in real trouble now. Whatever should I do next? I tried again. Went through several trials but I never gave up. I recorded my results, reviewed, took a break, tweaked my plan and tried again. Support of family and friends are important during this period. Get them involved in every way possible.

Fast forward to 02nd March 2019, let me introduce you to a NEW me owning her own routine. Have more energy than I did last year this time, glowing with happiness.

Here's what I did daily for 6 months:

1. 8 hours of uninterrupted sleep a. 1 hour before, phone aside. b. Electronic lights affect the quality of sleep c. No serious conversations/television shows or news d. Read or watch a comedy movie rather than use my phone. e. Try to not share your my bed with pets either — affects the quality of sleep. f. If there are days my body craves an afternoon nap, I take it. I sleep better at night.
2. 8 glasses of water Besides the 8 glasses of water, feel free to drink your favourite healthy beverages to make it more fun. My body can’t digest water alone. It needs to have its favorite beverages once in a while: a. Caffe b. Lemon water c. Chamomile tea d. Prosecco e. Coconut water
3. 10minute deep breathing a. Helps your body release stale air and invite fresh ones for good health b. Keeps you grounded and positive
4. 1 session exercise a. 10-minute stretching
   b. Cardio — Run or Walk
   c. 30 to 45 minutes circuit exercises
   - I am recovering from a bad back, so for this routine, I tailor-made it to my body’s comfort level.
   - To arrive at this routine, it took much reading. I identified that my glutes were weak. My hips and back were overcompensating and hence getting strained. I looked up specific exercises from you-tube. Tested them and arrived at a nice work-out plan for myself.
   
5. 3 balanced meals + 3 healthy snacks
   a. A balanced meal includes protein, carb, vegetable, fruits, fats
   b. Look up for portion size ideas and use them as a guide. Naturally, with practice, you will master the portion control tactic.
   c. For oil, salt, sugar usage be generous because your food needs to taste good after all.
   d. Some days you eat less and some you eat more — no dramas just eat accordingly.
   e. Eat 3 hours before bed. The body needs to digest what you ate.
   
6. 12hour Intermittent Fasting
   a. 8 pm–7 am — Upon mastering the above, this becomes easy and you don’t crave for food.
   
7. Read & Keep a Food Journal
   a. Knowledge is power. Research is the key to making progress.
   b. Knowing what food your body needs empowers your confidence and you can say goodbye to bloating, unnecessary gas, etc.

These 7 life-changing habits did change me but getting started was not easy. Check out my tips on getting started article as I share how…