Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Our homes are our sanctuaries, but they can also be the breeding ground for habits that undermine our health goals. From late-night TV binges to succumbing to the nearest sugary snack, where a person lives and the habits they have where they’re most comfortable can be quite a contrast to the healthy habits they have while they’re not at home!
Such is the case for this FitTRAC member, who brought about this subject with this pertinent scenario and question:
“Hi Coach Darren, I’m struggling with maintaining healthy habits at home, and it’s becoming increasingly challenging.
Every evening after a long day (based on my schedule, at least twice per week), I automatically turn to my comfort routine: staying up late watching TV, which often leads to mindless snacking. It’s particularly hard to resist snacking on sugary foods, especially when my husband frequently brings home tempting treats (thank God the holidays are done).
Additionally, I’ve noticed a habit of finishing my kids’ leftovers, even when I’m not hungry, just to avoid wasting food. This pattern is affecting both my sleep and diet.
How can I create a healthier environment at home and break these habits?”
It’s time to reclaim your space for healthier living – your home shouldn’t negatively affect your ability to reach your health and fitness goals! Here are the tips I shared with this member to be healthier at home:
Set a ‘Screen Curfew’: Establish a specific time in the evening, perhaps an hour before bedtime, when you turn off all screens.
This ‘screen curfew’ not only helps you avoid late-night TV sessions, which often lead to mindless snacking, but also improves your sleep quality by reducing exposure to blue light.
Replace screen time with a calming bedtime routine that could include reading, light stretching, or meditation. This shift can help signal to your body that it’s time to wind down and prepare for a restful night’s sleep.
Healthy Home, Healthy Habits: Openly communicate with your family about your health goals and work together to create a healthier home environment. This collaborative approach might mean asking your husband to support you by bringing home healthier snack options, or even better, no snacks at all.
Consider having designated ‘treat days’ instead of daily indulgences to make these moments more special and controlled. Stock your pantry and fridge with nutritious snacks like fruits, nuts, and yogurt to make healthier choices easier and more convenient.
Involving your family in this process not only helps you but also promotes healthier habits for everyone at home.
Mindful Eating Practices: Be conscious of what you’re eating and why. Eating your children’s leftovers might be more about convenience than hunger.
Try to sit down for meals, focusing on your food, and stop eating when you’re full. Practice portion control and be mindful of your body’s signals. This awareness can help you avoid unnecessary snacking and make more intentional food choices.
Remember, it’s not just about eating less but eating right. Paying attention to your eating habits can lead to a deeper understanding of your relationship with food and help you make lasting changes.
With these tips in mind, you’re well on your way to transforming your home into a haven of health and well-being. Embrace these changes, and watch your lifestyle evolve towards greater health and happiness, at home!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.