With the New Year comes countless advertisements designed to get you to spend your hard-earned money all promising to get you into the best shape of your life. The road to health is a tough road to navigate. Often we find ourselves spending more than we can afford on a method that just simply doesn't work. Before joining a gym, try these five steps for the next 30 days and watch what happens.

Do a 30-day non-fasting cleanse

There are many great products on the market that help you eliminate built up toxins by simply eating a healthy diet and avoiding fast foods. By increasing your fiber intake and taking a few herbal supplements, you will find yourself losing weight and sleeping better in the process.

Drink water

The cleanse will require you to increase your water intake. According to the Institute of Medicine, the average male requires 3 liters (13 cups) and the average female requires 2.2 liters (9 cups) of water daily if you live in a temperate climate. As an added challenge, avoid all carbonated beverages and limit your coffee consumption. You can use the occasional natural fruit sweetener to your water.


In addition to parking a little further away everywhere you go, walk for 20 minutes everyday in your neighborhood or your workplace. Most medical experts agree that walking provides the best benefits for overall health. Don't pay attention to how fast or how slow, just make sure you get 20 minutes a day.


Take 10 minutes, preferably first thing in the morning, to stretch your entire body. Make sure to get the hamstrings, low back, hip flexors, and shoulders in addition to anything else you find stiff. Take 30 seconds to perform each stretch and remember to listen to your body.

Avoid eating out

For those who are averse to cooking, take small steps such as buying prepared foods at your local grocer. Yes it is more expensive to eat healthy, but it is even more expensive to eat out. Add a protein shake you find tasty to your everyday menu in addition to some healthy snacks and before you know it, your taste buds will change.

It takes well over 30 days for something to become a habit, and although these steps may not become habits, they will get you well on your way to overall health. By avoiding gimmicks and challenging yourself to make changes that matter everyday of your life, you will be successful. Once you complete just one month, you will be motivated to make continued positive changes in your life and look forward to the journey ahead.

Yours in health,

Keith Pacific