Wednesday, May 15, 2019

70 Simple Daily Habits You Can Do For Health, Fitness & Wellness

70 Simple Daily Habits You Can Do For Health, Fitness & Wellness

70 Simple Daily Habits You Can Do For Health, Fitness & Wellness
70 Simple Daily Habits You Can Do For Health, Fitness & Wellness


One of the biggest road blocks that people tell me they have is time. We are all living in a super busy, wound up, go all day kind of world. Getting in eating healthy and workouts and stress reduction can actually be a challenge when you're trying to juggle work, family, relationships and more. 
I was talking with one of our fitness retreat guests the other day and 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 or 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 many 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!



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 
"Healthify" 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 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


Make time for recovery (stretch, foam roll, dynamic flexibility) 
Try a new workout 
Change your current workout (tempo, sets, reps, weight, interval time, etc) 
Take your workout outside 
Track your progress so you know what's working and what isn't 
If you're not sure where to start - seek help from a professional so 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 paddle boarding, 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 so you can still get in workouts


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 breathe 
Go to a yoga class 
Get a massage 
Get a fascial 
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 mani/pedi with a friend 
Diffuse essential oils in your home 
Make time for a friend or family member


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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