Healthyish Lifestyle
Why HealthyISH?
Because a lot of people seem to be saying you have to be "crazy/extreme healthy" in order to be healthy...but that's not true.
Let's clear some things up...
In order to be healthy, you DON'T have to:
Well you get the picture. You don't have to do any of those things. You can do them, and some may help, some won't, and some may even make it harder.
Cause healthy doesn't have to be extreme. :)
Nothing against anyone who wants to be really healthy and never eats regular ice-cream again. Genuinely, our hat is off to them.
Here's where we're at, we're okay not being that person and still achieving good..even great health...not perfect health. Perfect health is hard to do...shoot, perfect anything is hard to do. But good or great health is still, well great. And the research shows a fairly clear path on what we can achieve by being mostly healthy, or healthyish.
About Me: I've got some experience, degrees, and background in health, but definitely don't profess to be the know-it-all expert. Additionally, my knowledge of health topics is constantly refining as better research comes out. So my opinion on matters may change as new research emerges. But I work real hard to stick with the collective research...not one-off studies or popular trends.
How We're Different
This isn't your "drink this bottle" quick fix health company or your "only eat sprouts and tofu" health company either. This is a "let's be realistic but also make it simple and enjoyable" kind of health company! Let’s rise above the fads, diets and quick fixes!
We're all on this journey together no matter our preferences, challenges or current health status. So we've created ONE company, brand, unified message, and vision for proper health: HEALTH MOVEMENT! Our Manifesto says it all...
ManifestoNo excuses. It's time to take control of our health. Lasting energy doesn't come from a bottle; it comes from healthy living. Lifestyle is the best medicine. Change the norm to healthy and get back to basics. Sleep better. Move more. Eat the right amount and type of food. Learn balance, healthy can still include your favorite dessert. Don't try to be someone you're not, be the healthiest YOU. Believe, then act! Start small; build with time. Ups and downs are normal. Consistency really is king. Healthy living is not a pit stop; it's a way of life. Your preferences, challenges and goals; this is healthy living YOUR way. Respect everyone for where they are. We're all in this journey together, just at different stages. Everyone has a reason to be healthy, what's yours? Find it. Get inspired. Take action. Share your story. Inspire others. Join the HEALTH MOVEMENT!
Same TeamNo matter our current health status, we all have the same underlying goal; we want to be healthier. We may be at different levels or go about it in different ways, but we’re all on the same team and same journey, just at different stages. Here at Health Movement we lift, support and inspire instead of judge, mock and divide. No more tearing each other down.
You don’t know where someone has been, what they are currently going through or where they are going. You don’t know if someone’s already lost 50 lbs and are working toward their next 50 or if they’ve just gathered enough courage to workout in public for the first time in years, and all they need and want is a little encouragement. We simply don’t know.
So no judging, just encouragement. It’s time we all came together on this goal. Who is this Health Movement for? Everyone:
Share your story, inspiration, passion, goals, failures and successes with the rest of us. Because ultimately this problem is too big for any of us to tackle alone; we have to work together, improve together, succeed, stumble and keep going together. We are in this HEALTH MOVEMENT together!
Beginner
Get started right away! Then if you need more help, you can always read further.
1. Prioritize Sleep: 7-8 Hrs of quality sleep a night
You will reach your health goals (especially weight goals) faster if you are well rested.
2. Workout: 3 Days/Week for 30-45 minutes
It’s not as important what you do, just that you do it consistently. However, I do
recommend strength training for those looking to either lose weight or build muscle.
3. Simple Fast: 16 Hrs/Day (including sleep)
Fast 16 hours a day and then eat the bulk of your food within an 8 hour window.
Timing: Eating from 1–9 pm is most popular, but choose a time frame that
works for you. I personally do 2-10 pm or 3-11 pm due to my schedule.
During your 16 hours of fasting:
o Fast from all food and beverages with the following exceptions:
Beverages: Stay well hydrated. You can drink water, tea and
coffee (no sugar, cream, etc.), and zero calorie drinks (this does
include soft drinks but try to limit them to less than 24 oz.).
Protein: Eat 10-15 grams of protein or BCAAs after waking and
again 4 hours later to help curb hunger and muscle breakdown.
If struggling: If you’re really struggling and wanting to end your
fast early use the following items to help you:
Drink water, tea or coffee (no sugar, cream, etc.) or a zero
calorie beverage.
Have 10 grams of protein or BCAAs.
Eat sliced cucumber or celery sticks (will sit in your
stomach and help curb hunger) with 10 grams of protein
or BCAAs (the protein helps slow digestion leaving you
feeling full longer).
If you’re still struggling or new to the program and trying
to ramp up, see the Ramping Up examples below.
Ending your fast: End your fast sometime after the 16 hour mark (it’s okay
to go longer if you want and can). At which point you can eat whatever food
you would like (within your calorie allowance) for the next 8 hours.
o It’s best to eat your largest meal soon after working out for the day. But
if the timing of your day doesn’t allow for this it’s not the end of the
world.
Objective: Enjoy life in a more fully rested state and all the TONS and TONS of benefits (see below) that come from proper sleep!
Why? Getting proper sleep is the most important thing you can do for your body each day. Proper sleep helps in all areas of life including physical, mental, and emotional.
Sleep is the foundation of a healthy life and an important factor to reaching every health goal, including weight loss. In fact, every health problem you may experience now or in the future is made worse by poor sleep and can be made better with proper sleep. Unfortunately most of us have accumulated some level of "Sleep Debt." The good news is we can pay off that sleep debt in the short-term and get back to normal.
Benefits of proper sleep include:
Let's clear some things up...
In order to be healthy, you DON'T have to:
- Cut out all junk food or grains or legumes or some other food
- Workout for hours, or even an hour or more everyday
- Juice or cleanse
- Go to the gym
- Eat only organic or gluten-free products
- Do a specific workout or type of workout
- Etc.
Well you get the picture. You don't have to do any of those things. You can do them, and some may help, some won't, and some may even make it harder.
Cause healthy doesn't have to be extreme. :)
Nothing against anyone who wants to be really healthy and never eats regular ice-cream again. Genuinely, our hat is off to them.
Here's where we're at, we're okay not being that person and still achieving good..even great health...not perfect health. Perfect health is hard to do...shoot, perfect anything is hard to do. But good or great health is still, well great. And the research shows a fairly clear path on what we can achieve by being mostly healthy, or healthyish.
About Me: I've got some experience, degrees, and background in health, but definitely don't profess to be the know-it-all expert. Additionally, my knowledge of health topics is constantly refining as better research comes out. So my opinion on matters may change as new research emerges. But I work real hard to stick with the collective research...not one-off studies or popular trends.
- Healthyish (everyone else is pitching a crazy/extreme healthy diet, we're pitching moderation and balance)
- We're the "Healthyish.Family" - Cause healthy doesn't have to be extreme. :)
- Healthy enough but not too extreme. Realistic etc. And that fits with what the population needs and wants. They want to be healthyish too, they want an easy, realistic way and guide to be healthy. There doesn't seem to be anyone doing this well on Youtube or other social media accounts yet (just like how there wasn't much mommy.yoga), there isn't much about being a working dad and being realistically healthy or working out with your kids etc. So we could create easy but effective home workouts that anyone can follow.
- Talk about research, if you lose 10 lbs you can reduce risk of X. 80% stat.
- Principles/Points for Brand
- There isn't one set way to do things, we offer different solutions, pick what works best for you and your preference and lifestyle. Always learning and adapting, open to new research.
- Focus on consistency.
- Items to hit on
- Try new recipes that are "Healthyish" but taste great!
- Focus on being inclusive to all (fat and thin)
- Sleep! is underrated
- Focused on facts/research - cleanses etc. instead blend
- Nutrition: Right AMOUNT then the right type
- BLEND don't Juice (Is blending better than juicing? Why you should blend instead of juice.)
- Home workouts (see videos of Chris Hemsworth working out)
- Organic is great, but focus on fruits/veggies organic or not
- Outline for Healthyish.Family
- Nutrition
- Eat the right amount first, then the right type
- Exercise
- Simple workouts
- Sleep
- At the right time for the right amount of time
- Nutrition
How We're Different
This isn't your "drink this bottle" quick fix health company or your "only eat sprouts and tofu" health company either. This is a "let's be realistic but also make it simple and enjoyable" kind of health company! Let’s rise above the fads, diets and quick fixes!
We're all on this journey together no matter our preferences, challenges or current health status. So we've created ONE company, brand, unified message, and vision for proper health: HEALTH MOVEMENT! Our Manifesto says it all...
ManifestoNo excuses. It's time to take control of our health. Lasting energy doesn't come from a bottle; it comes from healthy living. Lifestyle is the best medicine. Change the norm to healthy and get back to basics. Sleep better. Move more. Eat the right amount and type of food. Learn balance, healthy can still include your favorite dessert. Don't try to be someone you're not, be the healthiest YOU. Believe, then act! Start small; build with time. Ups and downs are normal. Consistency really is king. Healthy living is not a pit stop; it's a way of life. Your preferences, challenges and goals; this is healthy living YOUR way. Respect everyone for where they are. We're all in this journey together, just at different stages. Everyone has a reason to be healthy, what's yours? Find it. Get inspired. Take action. Share your story. Inspire others. Join the HEALTH MOVEMENT!
Same TeamNo matter our current health status, we all have the same underlying goal; we want to be healthier. We may be at different levels or go about it in different ways, but we’re all on the same team and same journey, just at different stages. Here at Health Movement we lift, support and inspire instead of judge, mock and divide. No more tearing each other down.
You don’t know where someone has been, what they are currently going through or where they are going. You don’t know if someone’s already lost 50 lbs and are working toward their next 50 or if they’ve just gathered enough courage to workout in public for the first time in years, and all they need and want is a little encouragement. We simply don’t know.
So no judging, just encouragement. It’s time we all came together on this goal. Who is this Health Movement for? Everyone:
- Fighting cancer, heart disease, diabetes, hypertension, stroke, or obesity…this movement is for you!
- Tall, short, thick, thin, round or square…this movement is for you!
- Into cross-fit or yoga, walking or biking, dancing or swimming, or still searching for what you like…this movement is for you!
- Vegetarian, gluten-intolerant, a meat-loving carnivore or love or hate chocolate…this movement is for you!
- Trying to lose weight, train for a marathon or just have more energy…this movement is for you!
Share your story, inspiration, passion, goals, failures and successes with the rest of us. Because ultimately this problem is too big for any of us to tackle alone; we have to work together, improve together, succeed, stumble and keep going together. We are in this HEALTH MOVEMENT together!
Beginner
- Workout videos: 3 Bodyweight, 3 yoga
- Nutrition:
- Focus on quantity, replace one meal/day w/small protein drink (alternative: don’t overeat, stop at 90% full)
- Choose a minimum of 2 healthy food options/day
- Sleep: Get 7 hrs sleep/day
- Workout videos: 3+ Bodyweight, 3+ yoga
- Nutrition
- Focus on quantity, skip one meal/day, preferably breakfast (alternative: don’t overeat, stop at 90% full)
- Choose a minimum of 4 healthy food options/day
- Sleep: Get 7 hrs sleep/day +
- Happiness
- Workout videos: 3+ Bodyweight, 3+ yoga
- Nutrition
- Focus on quantity, simple fast/plan (alternative: stop at 90% full)
- 90+% of food from healthy food options
- Sleep: Get 7 hrs sleep/day ++
- Happiness +
Get started right away! Then if you need more help, you can always read further.
1. Prioritize Sleep: 7-8 Hrs of quality sleep a night
You will reach your health goals (especially weight goals) faster if you are well rested.
2. Workout: 3 Days/Week for 30-45 minutes
It’s not as important what you do, just that you do it consistently. However, I do
recommend strength training for those looking to either lose weight or build muscle.
3. Simple Fast: 16 Hrs/Day (including sleep)
Fast 16 hours a day and then eat the bulk of your food within an 8 hour window.
Timing: Eating from 1–9 pm is most popular, but choose a time frame that
works for you. I personally do 2-10 pm or 3-11 pm due to my schedule.
During your 16 hours of fasting:
o Fast from all food and beverages with the following exceptions:
Beverages: Stay well hydrated. You can drink water, tea and
coffee (no sugar, cream, etc.), and zero calorie drinks (this does
include soft drinks but try to limit them to less than 24 oz.).
Protein: Eat 10-15 grams of protein or BCAAs after waking and
again 4 hours later to help curb hunger and muscle breakdown.
If struggling: If you’re really struggling and wanting to end your
fast early use the following items to help you:
Drink water, tea or coffee (no sugar, cream, etc.) or a zero
calorie beverage.
Have 10 grams of protein or BCAAs.
Eat sliced cucumber or celery sticks (will sit in your
stomach and help curb hunger) with 10 grams of protein
or BCAAs (the protein helps slow digestion leaving you
feeling full longer).
If you’re still struggling or new to the program and trying
to ramp up, see the Ramping Up examples below.
Ending your fast: End your fast sometime after the 16 hour mark (it’s okay
to go longer if you want and can). At which point you can eat whatever food
you would like (within your calorie allowance) for the next 8 hours.
o It’s best to eat your largest meal soon after working out for the day. But
if the timing of your day doesn’t allow for this it’s not the end of the
world.
Objective: Enjoy life in a more fully rested state and all the TONS and TONS of benefits (see below) that come from proper sleep!
Why? Getting proper sleep is the most important thing you can do for your body each day. Proper sleep helps in all areas of life including physical, mental, and emotional.
Sleep is the foundation of a healthy life and an important factor to reaching every health goal, including weight loss. In fact, every health problem you may experience now or in the future is made worse by poor sleep and can be made better with proper sleep. Unfortunately most of us have accumulated some level of "Sleep Debt." The good news is we can pay off that sleep debt in the short-term and get back to normal.
Benefits of proper sleep include:
- Decreased risk of:
- Obesity
- Chronic diseases and death including, type 2 diabetes, heart disease, stroke, hypertension
- Inflammation
- Depression
- Improved:
- Brain function including memory, critical thinking, and concentration
- Mood
- Productivity
- Immune function
- Motor skills
- Sex Drive
- Muscle development
- And so much more!
Sleep Challenge Rules
Step 1: Determine "Sleep Need" and pay off "Sleep Debt"
Sleep needs differ depending on our age or stage of life, but most adults need between 7-9 hrs a night. Whatever your sleep need, you also likely have some sleep debt from missed sleep. The good news is you can pay off your short-term sleep debt and determine your ideal sleep need. At first it's not uncommon for people to sleep 8-12 hours (or more) at a time while they are paying off their sleep debt. But as your body catches up, that number will slowly go down until you reach your body's optimal sleep need. For most adults it's between 7-9 hrs, but there's exceptions to every rule. So you may need more or less (but people younger than 18 need more than 7-9). What's important is finding the right amount for your body. Once you've paid off your sleep debt you should feel fully rested after getting your daily sleep need. Let's get going:
Choose one of the two options below:
Our bodies are really smart and get into cycles...so picking a consistent cycle allows our body to tell us when to go to bed, and determine how much sleep we need. We could talk a lot more about it, but that's it in a nutshell. Consistency is good for sleep...and many other things.
Examples (these are just examples, feel free to pick a time that works best for you):
Step 2: Follow the rest of the Sleep Guidelines for 30 Days
Sleep Challenge Guidelines
Tracking Forms
Below this section you will find free tracking forms for you to download.
FAQs
Got other questions? Hit us up on Instagram with a comment or message.
Other Items
YOUR BODY KNOWS BEST, SO LISTEN TO IT
Luckily our bodies are amazing and were built with internal controls. We need to start listening to them. So above all else pay attention to your body because it knows best. Your body may not fit into the guidelines above exactly, and that's okay. The above guidelines will work for most people, but it's important that you find what works for you.
CONSULT WITH YOUR PHYSICIAN
We are not physicians and don't give medical advice. It's always a good idea to consult with your physician before starting any type of new program or challenge.
- Step 1:
- Determine your "Sleep Need"
- Pay off "Sleep Debt" until fully rested
- Step 2: Follow Sleep Guidelines Below for 30 Days
Step 1: Determine "Sleep Need" and pay off "Sleep Debt"
Sleep needs differ depending on our age or stage of life, but most adults need between 7-9 hrs a night. Whatever your sleep need, you also likely have some sleep debt from missed sleep. The good news is you can pay off your short-term sleep debt and determine your ideal sleep need. At first it's not uncommon for people to sleep 8-12 hours (or more) at a time while they are paying off their sleep debt. But as your body catches up, that number will slowly go down until you reach your body's optimal sleep need. For most adults it's between 7-9 hrs, but there's exceptions to every rule. So you may need more or less (but people younger than 18 need more than 7-9). What's important is finding the right amount for your body. Once you've paid off your sleep debt you should feel fully rested after getting your daily sleep need. Let's get going:
Choose one of the two options below:
- Option A: Consistent bedtime + Sleep in till you wake up
- Option B: Consistent wake time + Go to bed as soon as you're tired
Our bodies are really smart and get into cycles...so picking a consistent cycle allows our body to tell us when to go to bed, and determine how much sleep we need. We could talk a lot more about it, but that's it in a nutshell. Consistency is good for sleep...and many other things.
Examples (these are just examples, feel free to pick a time that works best for you):
- Option A: 10 pm bedtime every night + Sleep in till you wake up
- Option B: 6 am wake time + Go to bed as soon as you're tired
Step 2: Follow the rest of the Sleep Guidelines for 30 Days
Sleep Challenge Guidelines
- Sleep Need/Debt (see above for more details)
- Sleep Need: Sleep 7-9 hrs/night (or whatever your body needs to feel fully rested)
- Sleep Debt: Catch up on lost sleep until you wake each day feeling fully rested
- Pre-Sleep Routine
- Establish a relaxing bedtime routine
- Avoid caffeine, nicotine, and alcohol 2-3 hours before bedtime
- Avoid large meals 2-3 hours before bedtime (small snacks are okay)
- Reduce high fluid intake before bedtime
- Avoid bright lights 1 hour before bed (dim screen monitors on phones, tablets, etc.)
- Finish workouts 2-3 hours before bedtime
- Sleep Environment / Routine
- Stick to a consistent sleep schedule (your body gets into a cycle/rhythm)
- Make your sleep environment dark, quiet, and comfortable (use white noise if needed)
- Ensure your bed and pillow are comfortable to you
- Only use your bed for sleep and intimacy (banish TV and other electronics)
- Other Tips
- Exercise regularly, but finish workout 2-3 hours before bedtime
- If you struggle turning your brain off, journal or count backward
- If you can’t fall asleep after 20 minutes, get up and do something relaxing till tired
- Up to 30-minute naps are okay, unless you’re having trouble sleeping at night
- Shift-work and other situations may require adjustments to your routine
- If you’re still having trouble sleeping, consult a professional
Tracking Forms
Below this section you will find free tracking forms for you to download.
FAQs
- Will sleeping in on the weekend mess up my sleep cycles? If you are consistently waking up at the same time every morning on most days it may be hard to sleep in past that time. If it isn't, and your body will let you sleep in, do it! Take advantage of the opportunity to catch up. This likely means you've got some serious sleep debt to pay off. As you get closer and closer to your fully rested state, it may help to stay closer to your consistent schedule (and will likely be harder to sleep in, because your body won't need as much sleep). But for now get the extra sleep if you can.
- I've been tired most my life, is it possible to pay off all my sleep debt going back years? While you can pay off sleep debt in the short-term, it's unlikely you can pay off long-term sleep debt. So just focus on the now and getting yourself to a rested state today and in the future.
- I am sleeping 7-9 hrs a night but still waking up tired, what's wrong? There's a number of reasons this might be happening. The most common is you still have sleep debt you need to pay off. It could be you need more than 9 hrs/night. Another reason is your sleeping, but not getting restful/deep sleep. In that case ensure you are following all the Sleep Guidelines below. For example, if you're a light sleeper you should sleep with a fan or white noise (there's free apps). Pay attention to light. Is your room dark the entire time you're sleeping? For example, if you are trying to sleep after the sun is up and you aren't blocking out the sun light with shades, then your body can perceive even small amounts of light coming through which then causes it to start waking up. Are you on your phone or tablet right before bed, or watching TV? The light from those devices also prevents your brain from shutting off. These are just a few examples, but take a look at all the sleep guidelines.
Got other questions? Hit us up on Instagram with a comment or message.
Other Items
YOUR BODY KNOWS BEST, SO LISTEN TO IT
Luckily our bodies are amazing and were built with internal controls. We need to start listening to them. So above all else pay attention to your body because it knows best. Your body may not fit into the guidelines above exactly, and that's okay. The above guidelines will work for most people, but it's important that you find what works for you.
CONSULT WITH YOUR PHYSICIAN
We are not physicians and don't give medical advice. It's always a good idea to consult with your physician before starting any type of new program or challenge.
Tracking Forms
Download the file below to access the tracking forms for the 30 Day Sleep Challenge. It's free! :)
| 30daysleepchallengetrackingforms.pdf |
Good Sleep is a great start to reaching your health goals...let's keep it going! Try one of our programs below.
"The Simple Fast"Being healthy is challenging these days. For that reason, we've made it as simple and easy as we know how.
Our program:
Click HERE to find out more. |
"LifestyleHealth12"LifestyleHealth12 program is a 12-week comprehensive step-by-step health program and includes over 140 pages with:
Click HERE to find out more. |
"Yoga Strong"'Yoga Strong' eBook - Building strength through yoga and meditation.
Includes yoga with weights, cardio yoga, and a silent, self-guided meditation. Written by Jessica Millar @Mommy.Yoga Click HERE to find out more. |
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