Healthy Habits Don’t Have To Be Time-Consuming Or Expensive
Here are three totally free changes you can make right away. Combine these with a regular exercise routine — life-changing!
1. Put your phone to bed — in another room. The blue light from your phone suppresses melatonin, the hormone that helps your body fall asleep, and reading news or social media makes your brain active, making it harder to shut off and go to sleep. Instead of sleeping with your phone under your pillow or next to your head, try putting it outside of your bedroom at night. If you use it as an alarm, keep it as far away from your bed as possible so you aren’t tempted to reach for it in the middle of the night.
2. Start reading labels. That organic yogurt with a really cool label might appear to be healthy, but check the label. The American Heart Association recommended daily limit is 36 grams for males and 25 grams for women.
3. Track your food. Writing down what you eat is the best way to get a sense of the quality and quantity of your nutrition. It also helps prevent mindless eating — you might think twice about that handful of chips if you know you have to write it down. You can use good old-fashioned pen and paper or an app like MyFitnessPal, LoseIt!, or MyPlate Calorie Tracker.
Our coaches can offer more of these healthy living tips!
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In 2019, Sara started Atlas Consulting to help small businesses with marketing, sales and online presence through social media, branding and websites.
Using her formal education and corporate career experience in sales and marketing, paired with a Master's in Business Administration, she is happy to help small businesses grow!
Learn more at www.atlaseconomics.com
In November 2023, SNACKOLOGY opened its doors to bring a fun new snacking experience to downtown Aurora. Serving up custom mixes of small-batch gourmet flavors that feature a rotating selection of 20+ flavors at a time, you will find something to satisfy any craving. Pair with specialty hard scoop ice cream flavors served in a cup or cone with hypercolor spoons. It's a snacking experience guaranteed to be delightful!
Learn more at www.snackology.shop
In 2012, Sara Sutherland Fitness was established. A life long learner and believer in health, wellness and general levels of fitness, Sara earned her first credential as a Certified Personal Trainer and spent years as a transformation coach in Kansas City through one-on-one training sessions. Since then, she has evolved into offering in-person workshops and online training services.
Learn more at www.sarasutherlandfitness.com and www.healthandwealthseminar.com
Nacho Fitness Coach—your go-to podcast for all things fitness, presented with a dash of humor and a side of cheap wine and tacos! Hosted by the dynamic duo Sara and co-host Caleigh, this podcast aims to make sense of the overwhelming fitness culture by discussing, debunking, agreeing, and sometimes disagreeing on various topics.
Learn more at www.nachofitnesscoach.com
Strength and Sport is the next evolution of sports performance in Central Nebraska. With a focus on long-term athletic development, Sara brings 13 years of training experience and pulls from over 35 different certifications to deliver world-class training programs to the area.
Partnering with other local individuals, this knowledgable team pull together a unique perspective with one goal... improving the movement quality and strength of youth.
Learn more at www.strengthandsport.com
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