Brace yourself for a boisterous year ahead — it’s the rambunctious dog’s turn to dominate! 2018 is the Year of the Earth Dog in the Chinese zodiac calendar, and it’s shaping up to be a year of transformations.

Dogs are best known for their fearlessness, determination, and vitality — all key traits defining the dominant theme of 2018. The year ahead demands change, and it is time to take action.

Here are 7 key healthy lifestyle decisions you can pursue in 2018:

Remove unhealthy food items and snacks from your fridge and pantry.

Abs are built in the kitchen, as every fitness fanatic knows. Start the year right by getting rid of the unhealthy food items in your pantry and kitchen. (No need to throw stuff out: you can always donate to the less fortunate.) Keeping these tempting items within reach is pretty much setting you up for failure. 

The next step, of course, is to educate yourself by learning to read nutrition labels. A lot of these “healthy” food items in the groceries are laden with hidden sugars and carbohydrates, so don’t be duped. Reading labels is necessary to help you avoid specific ingredients and stick to your diet. For an additional fat burn boost, take SWAT Fuel 9mm Fat Burn Formula.

Drink more water. 

You know how annoying fitness “gurus” love to talk about the wonders of “detoxing”? There’s really nothing magical about it. A body with functioning kidneys can handle proper waste removal without a hitch. So how do you keep your kidneys healthy and efficient? Water is the key. Staying hydrated maintains kidney efficiency, no juice cleanses required. 

That’s not all: adequate water consumption also improves metabolism, improves digestion, and fights body fatigue. It also improves mental clarity, boosts energy, and induces headache relief. More importantly: staying hydrated prevents brain tissue shrinkage, which can affect overall brain performance. You get all these benefits just by adding a couple more glasses of water to your daily consumption. 

Find the right supplement for your needs and take it regularly.

You eat right, you exercise, and you do your best to live a healthy lifestyle. That’s great, but sometimes you need a little boost to take your fitness to the next level. The problem is that there are way too many supplements competing for your attention out there, and it can be difficult to choose. 

The right supplement is the one that fits your needs. SWAT Fuel 40 Caliber Multivitamin is an excellent choice for folks who just want to get the nutrients they need, but for performance athletes and public service officers, it simply won’t be enough! Police officers and triathletes require a supplement that can keep up with their heavy workload and active regime, like 9mm+P Endurance Formula. 

Go for a brisk walk during your lunch break. 

According to the American Health Association, thirty minutes of moderate activity is all you need to lessen the risk of cardiovascular disease — the number one killer in the United States. Let’s be real: for fit people, thirty minutes isn’t a big deal. A regular workout program takes about 30 to 40 minutes, so this shouldn’t be a challenge at all. 

Unfortunately, a lot of people aren’t fit in the slightest. Oh sure, they want to spend more time exercising, but they just can’t find the time. Here’s the thing: you don’t have to join a gym to get your thirty minutes of exercise! Power walk for fifteen to thirty minutes during your lunch break every day and you’re golden. No excuses! 

Sit up straight.

Do you routinely experience back pain, shoulder tension, or neck stiffness? Chances are you’re not sitting up straight. Let’s face it: most office chairs aren’t really built for comfort. With most jobs requiring a lot of sitting these days, slouching through your eight-hour work day simply isn’t ideal. 

Maintaining correct posture lessens the pressure imposed on your neck, shoulders, and lower back. Bad posture also makes the body more susceptible to injury.

The best thing to do is to set up an hourly alarm to remind you to sit up straight. Over time, this little step will become second nature to you, and you won’t have to deal with issues like osteoarthritis in the future.

Do yoga before bed.

Yes, we know. Yoga sounds like it’s the domain of Gwyneth Paltrow and her ilk. Don’t be deluded, though. Yoga can work for anyone who wants a healthy lifestyle, and science says it’s an excellent way to get ready for bed.

A study conducted by Harvard Medical School showed that yoga conducted regularly before bed time for at least eight weeks helped patients suffering from insomnia and greatly improved the quality of their sleep.

It’s also worth noting that yoga focuses a lot on breathing exercises, which can help reduce stress and anxiety. It slowly “unwinds” the nervous system and stimulates the hormones that are essential to proper sleep and relaxation.

Add weightlifting to your workout.

People trying to get fitter will often times sign up for fitness classes or spend an hour on the treadmill at the gym. Any effort to move more is welcome, of course, but really — there’s no reason to limit yourself from achieving an active and healthy lifestyle.

   

Don’t be intimidated by the weight machines and the free weights area — there are a lot of benefits to strength training that you simply cannot afford to skip it. First of all, weightlifting takes less time but burns more calories, so your time at the gym is spent more efficiently.

It also helps lower the risk for diseases like diabetes, hypertension, and cardiovascular illnesses. Even the American Health Association recommends doing strength training twice a week to achieve a healthier heart.

coming year, do note that you also have to guard against emotional and physical exhaustion. 2018 is a year of initiative and exuberance, but pressure and over-exertion can lead to loneliness and frustration.

Make sure that you maintain a healthy lifestyle that’s balanced in all aspects and draw strength from your social support group. Take time to rest and recharge so you can benefit fully from the opportunities coming your way this year.