I was talking with one of our fitness retreat guests the other day, she wanted simple, broken down ideas of what she could do immediately when she returned home. Change seemed overwhelming for her and I know it is for many other people too. So I decided to create this easy list of 70 simple daily habits to give you ideas of what you can do right now to make small changes in your daily routine.
My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit, you can choose a different one each day. You can extend to a week if you'd prefer. Either way, the list was created to show you that there are different little tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what feels good for you!
70 HEALTHY HABITS TO PRACTICE
NUTRITION & EATING
Add in a new color food (yellow, red, green, purple, white, orange, blue)
Try a new food
Eat at least 1 serving of fruits and vegetables daily
Use portion control
Eat all unprocessed foods
Have a no sweets day
Drink water
"Healthily" an otherwise unhealthy meal
Have protein at each meal (can be animal or plant based)
Chew your food completely
Eat without distractions
Eat sitting down rather than standing up
Meal prep
Limit caffeine in the afternoon
No white/refined carbs
Look ahead in the menu if going out to eat, so you can decide which healthy item you'll have
No artificial sweeteners
Add in healthy fats
Stop before you're stuffed (you can have the rest later)
Take a multi
Get in your Omega 3s
Take quick snacks with you if you'll be traveling or on the go
Seek out recipes from cookbooks or online blogs if you need inspiration
FITNESS & MOVEMENT
Make time for recovery (stretch, foam roll, dynamic flexibility)
Try a new workout
Change your current workout (tempo, sets, reps, weight, interval time)
Take your workout outside
Track your progress, you know what's working and what isn't
If you're not sure where to start - seek help from a professional, you can get going
Take a walk
Something is better than nothing (even 5 minutes)
Take advantage of vacation time and get in regular workouts
Try an outdoor activity instead of a conventional workout (go paddleboarding, cycling, hiking, cross country skiing)
If it causes you pain, don't do it (injury pain)
If you have injuries - seek out a professional to fix the root of the issue
Challenge yourself a little more today than you did yesterday
Help a friend get to the gym if they're lacking motivation
If you can't get to the gym, do a workout at home push-ups, squats, lunges, jumping jacks, plank, bridge, and the list goes on
Take the stairs
Park in the space furthest away from the building
Use a standing desk or appropriate area where you can stand
Get up every 15-30 minutes to walk around the office or the building
Break a sweat
Schedule your workout before work (if you never get to it after work)
Walk to lunch
Walk to work
Bike to work
If you're traveling, scope out gyms or walking/running routes, you can still get in workouts
MIND BODY WELLNESS
Meditate
Start a gratitude journal
Write down something positive about yourself or your life each day
Name 3 wins from yesterday
Name 3 wins you want from today
Get outside and into the fresh air
Take a nap
Read 5 pages a day
Turn electronics off at least 2 hours before bed
Have a no phone or TV night
Go a full week without TV
Deep breath
Go to a yoga class
Get a massage
Get a facial
Relax by the pool or ocean
Create a vision board and look at it often
Identify which stressors need to be eliminated from your life and create a plan to do so
Plan a vacation (something to look forward to is always a good thing)
Get a many/padi with a friend
Diffuse essential oils in your home
Make time for a friend or family member
TO SUM IT UP
Change is hard. I think we can all agree on that. Small, simple steps can lead up to big change if you're willing to be consistent. Start small. That's why I created this list - so you can get an idea of the little things you can implement today or tomorrow that will enhance your health, fitness and wellness. Do what you can with where you're at.
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