SIMPLE DAILY WISHES FOR HEALTH, FITNESS AND WELLNESS (70 OF YOU!)
One of the biggest roadblocks that people tell me they have time is time. We all live in a super busy, wound up world that runs all day. Eating a healthy diet, exercising, and relieving stress can be a real challenge when trying to reconcile work, family, relationships, and more. (Believe me – I'll be right there with you!)
I spoke to one of our fitness retreat guests the other day and she wanted simple, broken down ideas on what to do as soon as she got home. Changes seemed overwhelming to her and I know that this also applies to many other people. So I decided to make this simple list of 70 simple daily habits to give you an idea of what you can do now to make small changes in your daily routine.
My goal was to choose one of the following three categories to focus on this day. You can continue to practice the same habit or choose a different one each day. You can extend to a week if you want. In any case, the list was created to show you that there are many different little improvements you can make to improve your health and wellbeing. Concentrate on what you need the most and what feels good to you!
70 HEALTHY PRACTICE
NUTRITION & FOOD
Add food in a new color (yellow, red, green, purple, white, orange, blue)
Try a new meal
Eat at least 1 serving of fruits and vegetables daily
Use portion control
Eat all unprocessed foods
Have a day without sweets
drinking water
"Healthy" is an otherwise unhealthy meal
Eat protein with every meal (can be animal or vegetable)
Chew your food completely
Eat without distractions
Better eat sitting than standing
food preparation
Limit caffeine in the afternoon
No white / refined carbohydrates
Check the menu in advance when you go out to eat so you can decide which healthy item you have
No artificial sweeteners
Add healthy fats
Stop before you are stuffed (you can have the rest later)
Take a multi
Get into your omega-3 fatty acids
Take quick snacks with you when you're on the go
Look for recipes from cookbooks or online blogs if you need inspiration
FITNESS & MOVEMENT
Take time to relax (stretching, foam roll, dynamic flexibility)
Try a new workout
Change your current workout (pace, sets, repetitions, weight, interval time, etc.)
Take your workout outside
Track your progress so you know what works and what doesn't
If you're not sure where to start, contact a professional so you can get started
To go for a walk
Something is better than nothing (even 5 minutes)
Use the vacation time and exercise regularly
Try an outdoor activity instead of traditional training (paddling, cycling, hiking, cross-country skiing)
If it hurts you, don't do it (injury pain)
If you have an injury – consult a professional to resolve the cause of the problem
Challenge yourself a little more today than yesterday
Help a friend go to the gym if they lack motivation
If you can't go to the gym, exercise at home (pushups, squats, lunges, jacks, planks, bridges, and the list goes on …)
Take the stairs
Park in the farthest area from the building
Use a standing desk or a suitable place where you can stand
Get up every 15-30 minutes to walk around the office or building
Break out in sweat
Plan your training before work (if you never get to after work)
Go for lunch
Run to work
Bike to work
If you're traveling, check out gyms or running tracks so you can still exercise
SPIRIT BODY WELLNESS
meditate
Start a gratitude diary
Write something positive about yourself or your life every day
Name 3 wins from yesterday
Name 3 wins today
Out into the fresh air
Take a nap
Read 5 pages a day
Turn off the electronics at least 2 hours before bed
Have no phone or TV night
Go a whole week without TV
Deep breath
Go to a yoga class
Get a massage
Get a fascia
Relax by the pool or by the sea
Create a vision board and watch it often
Identify which stressors need to be removed from your life and create a plan to do so
Planning a vacation (something you can look forward to is always a good thing)
Get a mani / pedi with a friend
Spread essential oils in your home
Make time for a friend or family member
SUMMARY SOMETHING
Change is difficult. I think we can all agree on that. Small, simple steps can lead to big changes if you are ready to be consistent. Start small. That's why I created this list to give you an idea of the little things you can do today or tomorrow to improve your health, fitness, and well-being. Do what you can where you are.
