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by Monaque Denmark

4. Get adequate sleep (6-8 hours) each night.

2K17 has arrived and at the top of many to-do lists is healthy eating and exercise. In previous years I had tried various eating and exercise regiments.

5. Get at least mild to moderate exercise a couple of days each week.

They were either too rigid, too expensive, or just too ... insert your favorite excuse here. After multiple attempts, I finally found a sustainable eating habit and exercise regimen that gave me control and the desired results. This new, adjusted eating habit yielded weight loss and even muscle tone for me. Here’s how: 1. Find out your needed daily caloric intake via online tools such as 2. Drink adequate water. 3. Consume healthy foods: fruits, vegetables and lean meats.

I complemented this routine with a program called "intermittent fasting." It is not a diet, but rather an adjusted eating habit. I fast for 16 hours and then eat healthy meals during an 8hour window. I also take a daily 1-3 mile walk. Taming my flesh has been challenging and I have had a few setbacks. But I learned there are viable solutions to controlling the flesh and increasing my health and wellness. Don’t give up. It is not too late. Start somewhere. And if you fall off of the routine, just start again! Intermittent fasting worked for me, but it may not be ideal for you. Research your options. Consult your doctor. Experiment with various programs to find the right fit for you. Just make sure you do something. Be healthy!

Victory! Magazine - Issue 2 - Feb 2017 - VGC