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What You Can When You Can: Healthy Living on Your Terms

Book Description

We all know we should eat better, exercise more, get better quality rest, and so on. Tell us something we don’t know, right? After all, every statistic we have about Americans and our health proves that no matter how good our intentions are, we are failing to change the habits that undermine our well-being. But how do we achieve our healthy living goals when they’re so daunting? Who has the time, the willpower, the resources to do all that nutritious eating, muscle building, restful sleeping, and work-life balancing? Carla Birnberg and Roni Noone have the answer to that—the answer is you. You have the power to make healthier living easy and exciting, just by adopting one simple mantra: "What you can when you can." It’s all you need. What You Can When You Can (#wycwyc) is a book, a movement, a mindset, and a lifestyle—one that harnesses the power of small steps to let you achieve your health and fitness goals on YOUR terms. The #wycwyc (pronounced "wickwick") philosophy applies to anything and everything that contributes to a healthy, happy life: nutrition, exercise, physical and mental rejuvenation, and so much more.

Table of Contents

  1. Cover
  2. Title Page
  3. Copyright
  4. Dedication
  5. Contents
  6. Introduction
  7. PART I: IT’S ALL ABOUT MINDSET
    1. 1. Join a Movement
    2. 2. Accept That Perfect Is Never Coming
    3. 3. Harness the Power of Baby Steps
    4. 4. Be Consistently Flexible
    5. 5. Be Non-Obsessively Determined
    6. 6. Be Responsibly Selfish
    7. 7. Stop Paralysis by Analysis
    8. 8. Fake It ’til You Make It
  8. PART II: RETHINK AND TAKE CHARGE!
    1. 9. Create Margins
    2. 10. Stop Trying to Be Something You’re Not
    3. 11. Turn Your Words Inside Out
    4. 12. Stop MUSTurbating
    5. 13. Don’t Settle; Seize!
    6. 14. Quit and Move On
    7. 15. Don’t Expect—Ask!
    8. 16. Choose Friends Wisely
    9. 17. Try New Things Consistently
  9. PART III: DAILY CONSIDERATIONS
    1. 18. Maximize Your Effort
    2. 19. Swap Passive for Active
    3. 20. Embrace Deconvenience
    4. 21. Activate Your Wait Times
    5. 22. Pencil It In!
    6. 23. Walk This Way
    7. 24. Be Prepared!
    8. 25. Bookend Your Day
    9. 26. Play!
    10. 27. Move Throughout Your Day
    11. 28. Reduce Screen Time
  10. PART IV: FOOD FOR THOUGHT
    1. 29. Consume Consciously
    2. 30. Find Healthy Distractions
    3. 31. Add In!
    4. 32. Choose Small
    5. 33. Swap It Out!
    6. 34. Savor
    7. 35. Have “Tried & Trues”
    8. 36. Have It Your Way
    9. 37. Curb Your Temptations
  11. PART V: TRICKS OF THE TRADE
    1. 38. Declutter
    2. 39. Hydrate Happily
    3. 40. Chill Out!
    4. 41. Meditate
    5. 42. Laugh
    6. 43. Even If You Can, Don’t!
    7. 44. Prioritize Sleep
    8. 45. Make a List
    9. 46. Set a Timer
  12. PART VI: BEFORE WE LET YOU GO
    1. 47. Compare Yourself with No One
    2. 48. Move Toward Momentum
    3. 49. Practice Patience
    4. 50. Be a WYCWYC Champion
  13. Appendix A: The Social in Social Media
  14. Appendix B: Tweetable #wycwyc Sparks
  15. About the Authors