Transform Your Life with Get It Health

Feeling overwhelmed by your health goals? It’s easy to get caught up in the complexities of a wellness plan, but sometimes small, manageable changes can make a big difference. Here are a few simple steps to help you get started without feeling overwhelmed:

1. Add Protein to Every Meal/Snack: Including a source of protein in each meal or snack can help keep you satisfied and stabilize your blood sugar levels. Try adding a handful of nuts, a serving of Greek yogurt, or some lean meat to your daily routine.

2. Eliminate One Problematic Snack: Identify a snack you know you shouldn’t be eating and replace it with a healthier option. For example, swap out chips for veggie sticks or a piece of fruit. This small change can make a big impact over time.

3. Exercise for 10-15 Minutes Every Other Day: You don’t need hours at the gym to stay fit. Short, consistent workouts can be incredibly effective. Try a quick home workout or a short session at the gym every other day.

4. Take a Walk After Meals: A brief walk after eating aids digestion and can help regulate blood sugar levels. Aim for a 10-15 minute stroll to boost your mood and energy levels.

5. Add More Fruits & Veggies to Your Day: Increasing your intake of fruits and vegetables can enhance your nutrition and overall well-being. Try incorporating them into meals and snacks, or add a side salad to your lunch and dinner.

6. Cut Alcohol Consumption in Half: Reducing your alcohol intake can improve your overall health and well-being. Try cutting your usual consumption in half and notice how it impacts your energy and mood.

These small, practical adjustments can help you progress toward your health goals without feeling overwhelmed. Start with one or two of these steps and gradually build on them as you feel more comfortable. Remember, progress is progress, no matter how small!

Consistency isn't about being perfect—it's about showing up, even on the tough days. Remember, progress is more important than perfection.

So, don’t quit, even when it gets hard. Every small step forward counts and brings you closer to your goals. Keep going; you've got this!

Let go of fear & regain control of your health!

You’ve got this! Start by making one positive change today—something you know in your heart you need to do. Let go of the fear of failure and stop worrying about what others might think.

Don’t hesitate to ask for help; you might be surprised by how many people are facing similar challenges. Remember, you have the power within you to take control of your health. If you need guidance in finding that power, it’s okay to seek support.

As a health coach, my mission is to empower and guide you toward a happier, healthier life. Let’s take this journey together and make lasting changes that benefit you.

There are several effective strategies for managing stress and reducing the frequency of palpitations!

* Seek medical advice & talk with your doctor about your heart palpitations! 

Practice Relaxation Techniques

Incorporate relaxation techniques such as deep breathing, meditation, yoga, or into your daily routine. These practices can help activate the vagal nerve and promote relaxation, reducing stress and palpitations. 

Resources: Wim hof breathing method ; Meditation guide ; Free Yoga

Exercise Regularly

Engage in regular physical activity to reduce stress and improve cardiovascular fitness. Exercise stimulates the vagus nerve and promotes the release of endorphins, which can help alleviate stress and palpitations. 

Resources: Peloton App ; Fitness 

Prioritize Sleep

Make sleep a priority and aim for 7-9 hours of quality sleep each night. Poor sleep can exacerbate stress and disrupt vagal nerve function, contributing to palpitations. Establish a relaxing bedtime routine and create a conducive sleep environment to support optimal sleep.

Healthy Lifestyle Habits

Maintain a balanced diet, limit caffeine and alcohol intake, avoid smoking, and stay hydrated. These lifestyle habits support overall heart health and can help alleviate stress and palpitations.

Seek Support

Reach out to friends, family, or a mental health professional for support during stressful times. Supporting your mental and cardiac health.

Interval Running Plan 🏃‍♀️

When I started my running journey in April 25', I kept it simple: 30 seconds of running, followed by 1 minute of walking. That was it. I was never a runner and didn't think I could ever call myself one. 

Over the weeks, I slowly built on that—stretching the run time longer and shortening the walk breaks. By the end I could run for 8–10 minutes at a time without stopping.

The best part? I never felt too overwhelmed. Intervals let me progress at my own pace, while still fitting in strength training and walking on non-run days.

Quick Beginner Interval Guide:

• Start small: Run 30 sec, walk 1 min, repeat 6–8 times
   
• Build gradually: Add 15–30 sec to your runs each week
   
• Focus on consistency: 3 sessions per week is plenty
   
• Cross-train: Strength or walking on off days keeps you injury-free
   
• Listen to your body: It’s okay to repeat a week until it feels comfortable
   

Intervals are an easy, approachable way for beginners to get into running without burnout.

Having a watch to track is helpful! 

Here's my watch I love 

Garmin Watch