Every journey begins with one first step. That first step can build momentum. It can change a direction. It can be a step out alone, or it can be a step into a community. That beginning can lead to new adventures or bring you back to yourself. The important thing is to take that step and let it lead you to the next.

Here are some simple first steps to begin to move your health toward vibrance and vitality. 

First step: Sleep! Go to bed earlier. Set a bedtime and a wake time that allows for 7-9 hours of sleep every night. 

First step: drink water. Skip drinking anything with added sugar in it—coffee drinks, energy drinks, soda, smoothies or shakes—and choose water instead. 

First step: protein for breakfast. Start the day with fuel that will release steady energy rather than the crash-and-burn cycle of simple carbohydrates. Replace sweet cereals or pastries with a high-protein high-fiber option like a veggie scramble or Greek yogurt with fruit. 

First step: add another color to your plate. The colors, flavors, and textures of fruits and vegetables provide not just aesthetic appeal but nutritional value. They signal the wide variety of nutrients, fiber, antioxidants, and phytochemicals available in those foods. 

First step: write down your goals. Actually put a pen to paper and write down what you want in your life. Then begin to break down how to step into those things. 

First step: say out loud that you’re worth it. Daily affirmations shift your focus and re-wire your brain. You can love and care for yourself right now, exactly as you are.

First step: go for a walk every day. Get outside and experience whatever weather is happening. Notice what’s growing and changing around you. 

First step: play! Embrace movement for joy and pleasure. Jump rope, go hiking, swim, take a bike ride, or crank up the music and dance. 

First step: increase strength and flexibility. Small daily habits can produce big changes. Doing a set of 20 or 40 push ups against the bathroom counter every morning can increase your upper body and core strength. Five minutes of stretching gently when you wake and before you sleep can help loosen tight muscles. These first steps can lead you into weight training, or yoga classes.  

First step: put your phone down. Carrying a tiny computer in your hand all day can be amazing.  You’ve got music at your fingertips, access to ideas and podcasts and conversations that can inspire you, cat videos to make you laugh, and communication with everyone in your life. It can also distract you from your purpose, interrupt your focus, and serve up so much dopamine so easily that you may have trouble wanting to do anything else. Create boundaries around how you want to use technology to further your goals. 

At TruBalance, our weight loss experts understand that health is a journey for life. By focusing on the foundational pillars of nutrition, movement, hydration, sleep, and stress management, you can build the healthy habits that create energy and growth in your life. TruBalance offers you a wide variety of resources, from Dr. Kiernan’s e-cookbook, Eating on Purpose, which is packed with tips for all five foundational areas as well as recipes and preparation techniques for fueling your body with real whole foods, to the online course and community Lifestyle Mastery for Health and the Lifestyle Mastery Monthly Membership. All TruBalance offices are equipped for  virtual appointments as well, to provide one-on-one support and a program tailored to your goals and needs. We’re ready to educate, inspire, and equip you to pursue health in every area of your life.