Here are 5 numbers to track: 

1) Waist measurement
Aiming for a waist measurement of 80cm or less as a woman is, I believe, the # 1 to track. 
A waistline over 80cm can put you on the road to a number of lifestyle diseases, like type 2 diabetes, heart disease and cancers. 

2) 150 minutes
This is total number of minutes of exercise you can aim for during a 7 day period. 
It's roughly about 20 minutes per day or break it down into two 10 minute sessions. 

My top tip is to choose 3 songs that you love love love to dance to and play those while you're preparing breakfast in the morning or before the madness of bathtime and supper in the evening. 
These are my top 3 songs - 

• Gold by Jeremy Loops
• Allstar by Smashmouth
• Moves like Jagger by Maroon 5

3) 10,000 steps
The American Heart Association recommends that we aim to walk 10,000 steps per day for good health. Now for those of us sitting behind a desk or spending a lot of time in the car this can seem like a mammoth number to reach. 
But it ties in nicely with #2 above. 
And if you break it down then 10,000 steps over a 12 hour period say 6am to 6pm works out at about 830 steps an hour.
This is 14 steps a minute. 
Setting your timer to get up and walk for 5 minutes every hour can certainly see you racking up more than 80 steps in 5 minutes!
You could probably do close to 600 steps. Put your mind to it and walk like you mean it in the parking lot, the corridor or the stairs. 

4) 30g of fibre
The average person probably only eats about 1/2 this amount each day.
Fibre helps to slow down digestion and balance blood sugars. It helps to lower blood pressure and gives you a feeling of fullness. Eating fibre also helps in eliminating waste from your body. 
Aim to eat fibre at every meal and snack. Include vegetables, fruit, nuts, seeds or legumes to whatever you are eating. 

Article about fibre...

5) Fasting Blood Sugar
Aim to have a fasting blood sugar of less than 5.6mmol/litre.
When blood sugar is high it is an indicator that your body is not making enough insulin or is not using insulin properly. 
Having too much blood sugar in your blood can damage your blood vessels, nerves and organs. 

Make it a priority to reduce your blood sugar to a safe level by including unprocessed foods into your daily meals. This means preparing meals from scratch and choosing foods that will nourish you not soothe a craving. 

Do you want to start tracking these 5 numbers but not sure what you need to eat? Let me help you - book your FREE Strategy Session and get a plan of action to move in the direction of good health and loads of energy. 

2. Focus on Your Breathing - Meditate
By focusing on your breathing you soothe your nerves and reduce stress.
Deep breathing balances your nervous system. Meditation can help support your immune system and fend off illness.
Get in a comfortable position, close your eyes, and inhale slowly through your nose. Hold the breath for a pause and then exhale it through your mouth again slowly.
Download this meditation & breathing audio
 
3. Motion creates emotion. 
This is because endorphins are released by the brain when we move. So when you engage in movement those chemicals are released and you begin to feel good. 
Try this speedy workout or flow with these Yoga poses.

Let's talk about Hunger....
It feels different for all of us. I’m sure you’ll all agree that my hunger could feel a lot different to your hunger.

But there are some common signs of what hunger is all about like

• lightheartedness and dizziness,
• irritability,
• unable to concentrate,
• headaches, and
• low energy or of course,
• a rumbling tummy.

 
So let’s take a look at some of these symptoms and what they could mean apart from hunger.

First off, headaches.
If you feel headache, instead of reaching for something to eat first, ask yourself, am I dehydrated, how much water have I drunk today?

Because so often dehydration shows as a headache and you are thirsty.

To avoid that, get a water app on your phone, an app that will remind you to drink your water on a regular basis throughout the day or have a large bottle on your desk, which you aim to empty by the time you go home in the afternoon.

If you’re hungry and you’ve got a headache, then you’re most likely dehydrated and you should drink water first.
Have a glass of water and wait 20 minutes and see how you feel.

Sugary foods.
Ask yourself, are you stressed?

Sugary foods and carbohydrate rich foods like muffins and cakes and biscuits and chocolates, help to boost our serotonin levels.

This has a calming effect on us and that’s why we reach the sugary foods when we’re stressed.

If you are going to reach for that sugary food, then do so while focusing on that food completely.

Sit in a quiet place, not on a couch watching your favorite TV show. But sit on the couch and really take notice of the taste of the sugary food, the texture of it, how it feels in your mouth, and how you are feeling as you are eating your sugary food.

Also when you are focusing on it so much, then you are less likely to overeat, so you are not going to finish the whole pack and you are also going to find it easier to stop.

Alternatively, get up and move about for 5 minutes or pick up the phone and phone a friend and talk your stress out.