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Unlock Your Power: Women’s Health and Fitness (physical activity guidelines)

by Women's Health Coach Mary Wilson

Health Simplified: A Guide to 'Doing the Best You Can, Most of the Time

In an era of information overload, it's not uncommon to feel overwhelmed, particularly when navigating the vast labyrinth of health and wellness advice. From the latest fad diets to high-intensity workout regimes, we're constantly bombarded with a deluge of guidance on how to live our healthiest lives. It can be dizzyingly complex, but it doesn't have to be. I've found that the secret to maintaining a healthy lifestyle lies in a simple mantra: "Do the best you can, most of the time."

Women Power
Women Power

Let's break down this mantra into tangible, manageable steps to help you maintain and improve your health without stress.

Eat Less Variety

Contrary to popular belief, maintaining a healthy diet doesn't necessarily mean sampling from every food group at every meal. Instead, research has shown that limiting your diet to various nutrient-dense foods can help reduce overeating and simplify meal planning.

Here are some simple goals - in order of importance:

  1. Eliminate Processed foods. That's anything in a box that has a UPC code on it!

  2. Eliminate sugar not from whole foods

  3. Eat whole foods - shop only the produce, meat, and dairy isles!

  4. Eat only grass-fed meats and farm-fresh/pasture-raised eggs

  5. Only eating seasonal fruits and vegetables

Say Yes to Fat

The idea that eating fat makes you fat has been debunked. Healthy fats, like those found in grass-fed meat, avocados, and fish, are essential for brain function, hormone production, and overall cell health. Don't avoid these beneficial fats; consider them in your diet mindfully.

Take Quality Supplements

While a balanced diet should provide most nutrients, supplements can help fill the gaps. Prioritize quality over quantity, focusing on supplements that address your specific needs, such as vitamin D for those with limited sun exposure or omega-3s for those who don't consume much fish. Remember, supplements should complement, not replace, a balanced diet.

Find Consistent Times Each Week to Exercise

Regular physical activity is a key component of a healthy lifestyle. However, rather than aiming for the elusive 'perfect' workout routine, find time slots that work consistently for you each week. Remember, some exercise is better than none, and consistency trumps intensity regarding long-term health benefits.

Our favorite exercise is walking. 20min walk after a meal helps get you moving, reduces blood sugar quickly, and can help you reach many other goals. But, of course, getting those 10,000 steps in a day would also be an outstanding achievement!

Do Exercises You Enjoy

Sticking to a fitness regime becomes significantly easier when you actually enjoy your activities. So whether it's dancing, hiking, yoga, or weightlifting, find a form of exercise that brings you joy. This way, working out becomes a hobby rather than a chore. The goal is to move more!

Pregnant Breathing


Stress can be as detrimental to your health as a poor diet or lack of exercise. Incorporate breathing exercises into your daily routine to combat stress and promote mental well-being. Even a few minutes a day can make a significant difference.

Here are some great interviews about breathing we did a while back. There are a ton of great suggestions you can try in them:

Aim for Eight Hours of Sleep

Sleep is often overlooked in the health equation, but it's crucial to our body's recovery process. Aim for around eight hours each night. If this isn't feasible, do your best and prioritize quality sleep over quantity.

If you are having trouble sleeping, ask Dr. Higgins about the incredible sleep supplement he uses and has exclusive access to!

Drink Water

Staying hydrated aids in virtually every bodily function, from digestion to cognition. Drinking water throughout the day can also help control hunger and maintain energy levels. So make it a habit to carry a water bottle and drink regularly.

Remember, the goal here isn't perfection. It's about making better choices for your health most of the time. The key to sustainable health and wellness is consistency and moderation. So, the next time you're feeling overwhelmed by the plethora of health advice, return to this mantra: "Do the best you can, most of the time."

Women's Health Coach and Exercise Therapist Mary Wilson
Women's Health Coach and Exercise Therapist Mary Wilson

In conclusion, the journey to health and wellness can be manageable and simple. Embrace the power of simplicity in

maintaining a balanced lifestyle, and remember, your health is a personal journey. You're not in competition with anyone else, and you don't have to navigate it alone.

If you're a woman struggling with health issues or simply seeking guidance on your wellness journey, I am here to help.

Remember, understanding and navigating your health concerns takes more than just information; it requires personalized care and support. Don't put your health on hold any longer. Make the decision to take control of your health today.


Call today for yourself or refer a girlfriend!

Reach out to Mary Wilson to book an appointment. She is ready and eager to guide you through your wellness journey, providing expert advice and solutions tailored to your unique health needs. It's time to do the best you can, most of the time, and sometimes, doing your best means reaching out to a professional who cares.

Your health matters, and you deserve the best. Call Mary Wilson today, and take the first step towards your best health. Your future self will thank you.


women's health, fitness, physical activity guidelines

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