eating-5-200x300In a recent post, I detailed my health transformation. I went from making poor eating choices and not exercising to a lifestyle full of movement, good food and a lot of happiness. Now, I am as vital as I ever could have hoped to be.

If you’d told me 20 years ago that I’d be living the life I am today—healthy, energized, cycling 200 miles per week—I’m not sure I would have believed you. In fact, if I’d kept making the same choices I’d been making most of my life, my current situation would be entirely different. I started small, one habit at a time, until I changed my life.

Are you ready to do the same?

Sometimes, getting healthy can feel overwhelming. Change is hard, but it’s possible. Here are five small steps to get you started on your own health transformation:


  1. Add. Eat one additional serving of fruit and one serving of vegetables every day, starting with your next meal. Try adding an apple, a banana, twelve cherries or half a pear to lunch. With dinner, eat a salad made of 2 cups spinach and healthy toppings of your choice, or opt for 1 cup of raw or steamed vegetables like broccoli, carrots or zucchini. Healthy eating supports total wellness; plus, the two servings end up replacing less-healthy options.
  2. Subtract. Spend less time sitting and more time moving. Start by taking a short walk around your neighborhood every evening. Then, add more ways to move. Choose a parking spot farther away from the entrance to the supermarket. Take the stairs. Pace while talking on the phone. Any movement gets the blood flowing, which encourages Nitric Oxide production in the body.
  3. Multiply. Start or join a group devoted to healthy living. Studies show that people get and stay healthier when they are encouraged and inspired by others with similar goals.
  4. Eliminate. One barrier to making important changes is self-doubt. Choose an inspiring health quote, write it down or print it out, and place it somewhere you’ll see it regularly, like the bathroom mirror. Reading an inspirational quote helps you focus on thinking positively. Not only can productive thoughts help you reach your goals, but studies have shown that optimism can impact overall well-being.
  5. Track. Keep a journal of your progress: pounds lost, energy level, sleep schedule and how you’re feeling that day. Seeing your results written down can be motivating while keeping you focused and on track to reach your goals.


If you’re starting your own health transformation, it can seem overwhelming to see people who have already completed the process. But remember that everyone started where you are—at the beginning.


Tell us: What small steps have you taken to transform your health?