Spring is looming just around the corner and the ability to shed our winter layers. You may have jumped on the health and fitness bandwagon after the New Year and hopefully you are still on it. If you are not, these tips and strategies will aid in giving you long lasting results in achieving and maintaining your health and fitness goals.

Reboot Your Diet: What you put into your body, your diet, makes up 80% of your body composition and how you look and feel. Spring clean your pantry and refrigerator getting rid of the things that sabotage your goals. Fill your fridge and freezer with organic vegetables and fruits, organic eggs, grass fed butter, meats, poultry, and wild caught fish. Stock your pantry with olive oil, coconut oil, canned legumes, tomatoes, nuts, and seeds. Spend time on the weekend preparing meals for the week. Your meals should be 60% vegetables, 25-30% protein, and 10-15% good fats.

Time Restricted Eating (TRE) and Intermittent Fasting (IF): Allowing your body more time to fast between your evening meal and break-fast aids in cleaning up the waste and junk from your cells. Your mitochondria are the energy producers for your body. When your cells get filled with the junk from fast and processed foods, they cannot produce the energy your body needs and your metabolism slows down. This makes it more challenging for you to achieve your weight management goals. Intermittent fasting is fasting for 24 hours or more whereas TRE is fasting for 14-18 hours between your evening meal and breakfast. I have practiced both for the past 8 years and they are highly effective.

Move Your Body Daily: You are designed to move, which is why you have joints and muscles to move your body. Commit to at least 30 minutes of physical activity every day. Get outside for a walk in our beautiful environment, go to a fitness center to walk, cycle, row, and strength train. Do yoga, tai chi or pilates. Find something you enjoy and move your body every day. Movement and exercise will also help lower your stress hormone Cortisol. Remember that chronic stress contributes to weight gain, obesity, high blood pressure, high cholesterol, diabetes, and dementia.

Stay Hydrated: Most of the people I talk to do not drink enough water. Water is an essential nutrient that is required for normal cellular activity and metabolism. It aids in removing waste from your body through your kidneys and bowels. Staying hydrated will increase your metabolism, improve your mental clarity and concentration, give you energy and improve how you look and feel. Aim to drink half of your body weight in ounces of water daily. I start with 8 oz. upon rising and drink another 8 oz within the 30 minutes. Then continue with 14-16 oz hourly throughout the day.

Remove Added Sugar: Added sugar is a major contributor to pain and inflammation, fat deposition, and weight gain. If you want to look and feel better, remove added sugar from your diet.

Being healthy and fit is not rocket science. You already know that eating a good diet and regular exercise is good for you. Use these tips and strategies if you want to look and feel great along with achieving your weight management and fitness goals. Start now, your future self will thank you. Remember, it is never too late to make a Shift in Health.

Dr. Wendy Henrichs of Timber Land Chiropractic provides comprehensive chiropractic and wellness lifestyle care. Dr. Wendy Henrichs is a Board-Certified Chiropractic Pediatrician and Nutrition Counselor. Timber Land Chiropractic is at 1 E. Courtney Street in Rhinelander. For more information, call 715-362- 4852 or visit www.timberlandchiropractic.com Instagram @drwendyhenrichs, LinkedIn, and Facebook