Travel insights from David Pritchard, health & performance coach at Apple Leisure Group

Let Your Wellness Journey Begin

They say the journey of a thousand miles begins with a single step… a journey of hitting your daily step goal, losing weight, getting healthier or having more "me time" requires similar effort.

If you say to yourself, “I’m going to run a marathon someday,” you may or may not get there. But if you break that goal into smaller goals and then break those goals down into even smaller goals, eventually you'll develop micro-goals.

The key to achieving your ultimate goal is to just get started by doing something, anything. This applies when you're working on a big assignment for work, writing an article on deadline or of course, looking to improve your own fitness.

Here are some easy ways to get you started and in motion towards a healthier and better life. Simple yet impactful. If you do them every day, they will add up to massive results over time, so let your fitness journey begin!

  1. Make a grocery list. Plan and prepare for glory – fresh produce, lean protein, eggs and so on — and then use that whenever you shop. Better yet, save that list in your phone so you can add to it throughout the week (and so you don't show up to the store hungry). 
  2. Add one foam rolling session to your week. Start rolling out whatever is tense and go from there. Recovery is a key component to more energy and de-stressing.
  3. Take the stairs at work and add walks on your breaks. Micro-movements add up and make a difference at the end of the week.
  4. Invest in a good water bottle. Water is a key factor to helping you lose weight, increasing your metabolism and having more energy. Aim for 100 ounces of water a day!
  5. Set a calendar reminder to get up every hour. Stretch, bend or twist right at your desk – it doesn't take much to move your body. Don't let the day pass by without moving.
  6. Put your phone and computer to sleep an hour before you head to bed yourself. Disconnecting is a key factor to helping you rest better and fall asleep peacefully.
  7. Pack a healthy lunch for work once a week, and then build from there. As winter is approaching and weather is getting colder, make a list of local parks with trails and make a point of exploring a new one this fall before it’s too cold.
  8. Travel often? Pack a jump rope, bring some bands, get up early and explore. Staying active while you are traveling will help keep you on track and not let you fall behind.
  9. Preparing a healthy meal? Prep enough for two meals so you can bring the leftovers to work for lunch.  
  10. Swap unhealthy sides for fruit, veggies or a salad every other time you go out to eat (then build from there).  
  11. Set aside a portion of your meal at restaurants before digging in. This manages portion sizes and ensures you have leftovers for lunch.
  12. Consider eating vegetarian or vegan one dinner a week.
  13. Get sunshine every day. We need Vitamin D from the sun, you can't supplement everything!
  14. Just. Get. Moving.

About the Author

David Pritchard, health and performance coach, comes from 20+ years of health and wellness experiences. With multiple degrees in Exercise Science and Nutrition and several National recognized certifications, he has had the privilege to work with Fortune 500 companies, executives, and professional and Olympic athletes. David has been a part of the Travel Industry for the last 15 years teaching travel agents, industry leaders, companies and hosting wellness retreats all over the world. While working with individuals and groups, he focuses on all facets of exercise, nutrition and motivational programs by helping create Health & Fitness Powered lifestyles. David has a passion for travel and also a passion to help people live their best life!

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