3. One of the biggest obstacles that people tell me is the weather. We all live in a very busy world, we find ourselves all day long. Eating healthy, exercising and reducing stress can really be a challenge when trying to make work, family, relationships and more. (Trust me – I’m here with you!)
The next day, I was talking to a guest in a fitness retreat and she wanted simple and detailed ideas on how to get home soon. What can do Her transformation has been tremendous, and I know it is also affecting a lot of other people? So I’ve created this easy list of 70 simple daily habits to figure out what you can do now to make small changes to your daily routine.
My goal was to choose one of the three below to focus on that day. You can follow the same habit or you can choose a different one every day. You can extend it by up to a week. Either way, we created this list to let you know that there are many, many small adjustments you can make to make a difference to your health and fitness. Focus on what you need most and what you love about it!
70 healthy habits of practice.
Nutrition and Eating
Add a new color (yellow, red, green, purple, white, orange, blue)
Try a new food.
Serve at least 1 fruit and vegetable a day.
Use portion control.
Eat all unprocessed foods.
Spend a day without candy.
Otherwise, make unhealthy foods “healthy.”
Have protein with each meal (maybe an animal or vegetable)
Chew your food completely.
Eat without distractions.
Eat instead of stand up.
Limit caffeine in the afternoon.
No white/refined carbohydrates.
If you go out to eat, look in front of the menu so you can decide which healthy item you have.
Without artificial sweeteners
Add healthy fat.
Stop before you’re drunk (you can take the rest later)
Take the multi.
Go to your Omega 3
If you are traveling or traveling, have a quick breakfast with you.
If you need inspiration, look for recipes in kickboxer or online blogs.
Ability and mobility.
Recover (constant foam roller, dynamic flexibility)
Try a new workout.
Change your current training (tempo, set times, weight, lag time, etc.).
Exercise Your Outdoors.
Track your progress to find out what works and what doesn’t.
If you don’t know where to start – ask a professional for help so you can continue.
Take a walk.
Better than nothing (even 5 minutes)
Enjoy the holidays and take part in regular training.
Exercise instead of traditional training (pedal, bike, hike, cross-country ski)
If Injury, Do Not Do It (Injury Pain)
If you have an injury – call a professional to resolve the issue.
Take the challenge today more than yesterday.
If a friend does not feel encouraged, help them go to the gym.
If you can’t make it to the gym, workout at home (push-ups, squats, longs, jumping jacks, plaques, bridges, and the list goes on …)
Take the stairs.
Park in the space away from the building.
Use a standing desk or proper space where you can stand.
Take a walk around the office or building every 15 to 30 minutes.
Break the sweat.
Plan your workout before work (if you never go after work)
Go for lunch.
Bike to work.
If you are traveling, look for gymnasiums or hiking trails so you can continue training.
Start a thank you journal.
Write something positive about yourself or your life each day.
Name 3 total wins.
Name 3 wins is what you want from today.
Go out and get some fresh air.
Take a nap.
Read 5 pages daily.
Turn off the electronics at least 2 hours before going to bed.