"Routine Reset and the Key to Lasting Transformation"

Change is just a small win away

“Welcome to the very first edition of The Simply Dished Newsletter! Winter is here, and let’s be honest—hibernation mode is tempting. But the good news? We’ve passed the shortest day of the year, and in less than 90 days, spring will greet us with longer, brighter days.

Until then, we’re serving up some tips to help you reset your routine and get back on track!

1. Routine Reset: Return to regular meal times and consistent workouts. Start small and work your way back into your normal routine.

2. Hydration and Detoxification: Increase your water intake to flush out the toxins and reduce bloating. Use electrolyte supplements to support hydration and recovery. Improve lymphatic drainage through dry brushing. Take time for short walks too as this also helps to assist the lymph fluid carry away waste products and destroyed bacteria from getting back into the bloodstream where the liver and kidneys work to remove it. Limit processed foods, sugar and alcohol.

3. Focus on Nutrition and Eating Whole Foods: Eat nutrient dense meals packed with lean proteins, vegetables, fruits and whole grains to refuel your body and support energy levels.

4. Set Realistic Goals: Take the largest goal you want to accomplish and break it down into smaller, achievable steps. For example, let’s look at your workout. Instead of trying to workout one, long session per week, commit to three shorter workouts each week. Alternate your workout days with walking. Set the goal to walk at least 30 minutes three to four times a week and prepare two home-cooked meals daily.

5. Prioritize Sleep and Recovery: Prioritizing your “sleep hygiene” by creating better sleeping environments and habits for better rest. This includes investing in high-quality bedding, optimizing bedroom temperature, and reducing blue light exposure before bedtime. Getting adequate rest daily is essential for muscle recovery and balanced hormones. This plays a critical role in fitness and weight management. It’s best to aim for 7-9 hours of quality sleep every night.

6. Track your progress: using a journal, app or wearable device to monitor your workouts, nutrition, and milestones. Tracking keeps you motivated and highlights areas for improvement.

Stop Making New Year’s Resolutions. Do this instead…

As we near the time when many start making New Years Resolutions (btw, we don’t make NYR, we don’t believe in them) many people often struggle with the follow through. Many that we talk to cited the following reasons:

• Setting unrealistic expectations

• Being too vague or lacking in clarity

• Not having a plan

• Declining in motivation

• and external factors like stress.

Sound familiar? ✋🏼Don’t fret. You are not alone. We understand how frustrating it is to not accomplish a goal you set out to tackle. Here is one thing we are loving this week:

💛 James Clear #1 New York Times bestselling author of Atomic Habits a book that reaches your inner nucleus to get you back on track! This informational and motivating read provides a practical guide on building a better you through a proven framework thus allowing your good habits to take the lead while leaving the unwanted habits in the dust.

In the meantime, here are five simple tips to get you jumpstarted:

✅ Set SMART goals: Specific, Measurable, Attainable/Achievable, Relevant and Time-bound goals for manageability and a sense of accomplishment - UC Davis Health

✅ Start small: choose one thing to change and then gradually incorporate new habits overtime so you don’t feel overwhelmed

✅ Create a plan: Have a visible outline of actions you will take to reach your goals. Listing out a timeline and potential obstacles

✅  Accountability: share your goals with a trusted friend or family member

✅ Celebrate and enjoy the small wins: Acknowledge your hard work and reward yourself as you make progress along the way

Weekly Quote:

“You can lose yourself one small compromise at a time. You can transform yourself one small win at a time.”

- James Clear

That’s it for this week’s newsletter. Thank you for subscribing. We’ll be back next week!