70 HEALTHY HABITS TO PRACTICE.
By Margot Rutigliano
One of the biggest roadblocks 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 be a challenge when you’re trying to juggle work, family, relationships, and more. (Believe me – I am right there with you!)
I was talking with one of our fitness retreats guests the other day and she wanted simple, broken down ideas of what she could do immediately when she returned home.
The 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 your 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.
Furthermore, focus on what you need most and what feels good for you!
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
“Healthily” an otherwise unhealthy meal.
Have protein at each meal (can be animal or plant-based)
Chew your food completely
Above all, eat without distractions
Eat sitting down rather than standing up.
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 for healthy habits 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, 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 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.)
Therefore, 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.
Therefore, 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.
MIND BODY WELLNESS.
Therefore, always 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
Certainly, try to 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.
Go to a yoga class
Get a massage
Get a fascial
Relax by the pool or ocean.
Hence, 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.
Therefore, always make time for a friend or family member.
TO SUM UP HEALTHY HABITS.
Therefore, 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.
Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach, and healthy living adviser since 1999.
Finally, Vita Vie Retreat is a weight loss boot camp offering healthy lifestyle transformation programs for men and women of all ages and fitness levels.
For more information on healthy habits or to contact Ms. Rutigliano, please visit http://www.bvretreat.com