The Three M’s That Can Improve Your Health

Sheila Royce Garcia in her kitchen

This blog was written by guest author, Sheila Royce Garcia. See her bio below.

During this time, when we have to stay home and isolate, there’s no doubt we feel lonely, stressed, and sometimes unhappy. Our everyday routine of going to work, the gym, or grabbing a cup of coffee with a friend has come to a screeching halt. When this “new” way of living happened for me, I got a little lazy with myself and became less healthy. When we aren’t taking care of ourselves, we can create negative energy that permeates not only our lives but the lives of everyone in our family. I was starting to feel exhausted and unhappy. I know from experience when I get to this place, it is time to get back into my wellness goals to uplift my spirits and energy levels. I decided to fix it. Simple as that—I made a decision.

It starts with a decision! Make the decision that you deserve this, that you are worthy. Decide to become the most vibrant version of yourself, because that’s when life begins.

But without action, a decision is just a wordSo, let’s start with the three m’s; mind, meals, movement. Deciding to be the most vibrant version of yourself is where you begin to engage your mind—your most powerful tool to find your potential and unique self. Too often, we live reflexively—reacting to events instead of setting an action into motion. Engage your mind first repeating (over and over, if necessary!) that you are worth the time and effort.

Next, commit. Start small, but commit to making the next meal you eat something healthy. Don’t try and overhaul your entire life in one sitting; that’s setting yourself up for failure. Just make the next right decision for you. Is it lunchtime? Eat a beautiful fresh salad. Or, if you must, eat a burger without the bun and have a side salad. Think fresh. What can you put on your plate that is colorful and fresh? Choose foods from mother nature that energize and invigorates you. What we put inside our bellies is directly related to how we feel. Remember, “you are what you eat.” Fruits and vegetables = happier body and mind.

Prepare meals yourself. Eating out extensively and eating highly processed food will torpedo the best intentions. Plus, when you’re preparing your food, your mind becomes a more active part of the process of keeping you on the track to health. How about water? I talk about the importance of drinking water in my book, Humble Sexy Power. Try even a half of glass before you sit down to eat. It will fill you up and help prevent over-indulging. Keep a pitcher of lemon water in your fridge and drink up—an added benefit will be hydrating your skin, also key to a healthy complexion.

Now it’s time to move! Here are some great ideas for getting your body up and moving. I’m going to suggest you take this opportunity to find out who is offering fitness classes on-line either via Face Time or Zoom. Make sure you start small. Try a beginner or low impact class first. You can build it from there. How about putting the fun into moving your body with your kids or pets? You can jump rope, play ball, hopscotch, hula-hoop, or chase after your dog. Playing outside is a great way to exercise! Life needs to be fun, right? Walk around your neighborhood for fresh air, mobility, and some Vitamin D.  Do you like squats? Try doing some squats when you are watching TV. It’s a win-win! Before you put your canned goods away, do some bicep curls with a can of beans—packed with protein, by the way! Stretch. Do some yoga poses. It doesn’t matter how you start; just move. Commit to 15 minutes of moving somehow, someway, every day. Gradually, you will begin to feel better. Believe it or not, you’ll find that you will want to move more.

All of this may seem like self-indulgence. But it’s self-preservation. Investing in yourself is an investment in your family and your friends. Everything we’ve discussed is also an investment in YOU. When you take control of your mind, meals, and movement, you build confidence. And confidence is power.

Finally, know that you will occasionally fail. That’s okay. Failure is part of success if you let failure be your teacher. When you fail, think about recommitting. Recommit over and over, because you are worth it. Then get back on track by making the next right decision.

Carve out time, even if it’s minutes a day at first, to stay fit. Be creative in finding ways to move, eat, and think. See the potential in everything by committing your mind, finding opportunities to move, and making your meals healthy.

We all have a story. We have all traveled paths that can beat us down, make us think we’re less than, keep us stuck and stale. You deserve better, and so does your family. Living your life genuinely believing that is the first step towards being your best self and living your best life.

In health and happiness,

Sheila Royce Garcia
Author, Yoga Teacher, and Transformation Specialist.


Twice-published author Sheila Royce Garcia is a practical and inspiring voice for busy moms and businesswomen juggling work, family, relationships, and personal life—all while trying to be healthy for themselves and their families.

Garcia’s work draws on her expertise as an ISSA Certified Personal Trainer, ISSA Transformation Specialist, a Registered Yoga Teacher with 200 hours of training, a Penn State University graduate, and an Integrative Nutrition Health Coach, as well as her personal experience as the proud mom of a special needs child who overcame her own wellness struggles to inspire and guide countless women to do the same.

In her first book, Healthy Cooking in a Pinch, Garcia shares the recipes, meal planning tips, meal prep techniques, and other resources she developed to help busy women begin transforming their—and their family’s—eating habits. Her newest release, Humble Sexy Power: A Woman’s Guide to Transform Your Eating, Fitness, Self-Care, and Relationships, shows women how to prioritize self-care, self-love, weight loss, nutritious eating habits, and healthy relationships so they can be the best possible version of themselves for their own and their family’s well-being.

Tags: fitness, health, self-care, wellness

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