10 Healthy Habits That Changed My Life

Hey guys – welcome back to the blog! If you are new, hi, hello, how’s it going? My name is Katie and I’m in this space to share my expertise on all things health, wellness, nutrition, fitness, and anything + everything of the like.

Today, I’m sharing a few of the healthy habits I’ve developed within the last 10 years of my life that have made a significant difference in how I feel physically, mentally, and emotionally. You’ll find that they’re nothing extreme by any means, but man are they effective (so long as you put them into practice). Without further ado, and in no particular order, here are my 10 life-changing healthy practices I live by (most of the time, anyway).

Morning movement + daily activity – There is nothing worse than waking up to the feeling of being absolutely smashed by a truck. All you want to do on those days is stay in bed, sleep the day away, and do nothing. Am I right? At least that’s what I used to want to do (and will admit, still want to do, on occasion). However, lucky for me (and for you), I’ve found a way to combat that lousy, no-good feeling. Two words – morning movement. The earlier you move your body, the faster your energy, focus, and productivity will rise, leaving you with a sense of renewal and refreshment for the remainder of the day. Of course, you can definitely still move, or workout, at other times throughout the day. In fact, I encourage it (no surprise here). Nevertheless, even something as simple as 5 minutes of dynamic stretching, a 10 minute walk, or a few sets of 10-15 push-ups (fun stuff) can do wonders for improving your mood, physical energy, blood flow, sleep efficiency, and much more. Long story short, moving in the morning will shake the tiredness away. So, the next time you wake up groggy, move your body, get that heart rate up, get work done, and thank me later.

  1. Morning movement + daily activity – There is nothing worse than waking up to the feeling of being absolutely smashed by a truck. All you want to do on those days is stay in bed, sleep the day away, and do nothing. Am I right? At least that’s what I used to want to do (and will admit, still want to do, on occasion). However, lucky for me (and for you), I’ve found a way to combat that lousy, no-good feeling. Two words – morning movement. The earlier you move your body, the faster your energy, focus, and productivity will rise, leaving you with a sense of renewal and refreshment for the remainder of the day. Of course, you can definitely still move, or workout, at other times throughout the day. In fact, I encourage it (no surprise here). Nevertheless, even something as simple as 5 minutes of dynamic stretching, a 10 minute walk, or a few sets of 10-15 push-ups (fun stuff) can do wonders for improving your mood, physical energy, blood flow, sleep efficiency, and much more. Long story short, moving in the morning will shake the tiredness away. So, the next time you wake up groggy, move your body, get that heart rate up, get work done, and thank me later.

  2. Prioritize sleep – Contrary to popular belief, sleep is NOT for the weak. Quality sleep can strengthen your immune system, boost your mood, and increase athletic performance, productivity, and problem-solving. Without adequate sleep, you cannot function at your best. I mean that. There is absolutely no shame in making sure quality sleep is at the top of your priority list. Aim for 7+ hours per night.

  3. Be kind to yourself – Easier said than done, I know. Trust me, I have done my fair share of nitpicking at my flaws and weaknesses. I still do and probably will never not do. But, as hard as it may be, with a little effort, you can start to let the good things shine. Give yourself recognition. Focus on your strengths. Bring attention to your achievements. Remind yourself of your super cool qualities. Most of the time, people don’t even notice what you worry so much about. So be nice to yourself and love and cherish all the great things about you. Time is precious. Don’t waste it with unproductive negativity.

  4. TALK to people – Take time to listen to other people, but don’t be afraid to talk to other people, too. Share your stories, share your problems, share your thoughts, share your feelings. The more you talk to your friends, family, and peers, the better you’ll feel. The more connected you’ll feel to them as well. As the wise Sia once said in one of my favorite pump up songs of all time, Unstoppable, “I know I’ve heard that to let your feelings show is the only way to make friendships grow.” No truer words have ever been spoken.

  5. Water solves problems – Water is magical. As much as I’ve tried to convince myself that I don’t need to drink (water) as much as I should and that it won’t solve all of my problems, I do and it does. Hydration is super important. After all, more than half of your body is made up of water. Of course, hydration needs will vary based on age, weight, temperature, and physical activity level. However, a good rule of thumb is to aim for at least half an ounce to one ounce of water per pound of body weight per day. And if you’re tired? Drink water. Sick? Drink water. Hungry? Drink water. Bloated? Drink water. Cramping? Drink water. Long story short – drink your water, people.

  6. Establish routine – Establishing a strong fitness routine can seem like an inconvenient and uncomfortable feat. But with the right approach, fitness can be an enjoyable experience that works with your busy schedule. If you’re persistent and apply what you learn for a few months, fitness will likely become a habit you won’t want to kick. Whether it’s 5 minutes or 20, the key is consistency. Build your routine slow to start so you don’t bite off more than you can chew. Write out your plan, set visual reminders, and block time off on your calendar. Make it fun and something to look forward to.

  7. Exercise to build, not burn – Shift your focus away from burning calories and towards building muscle, building strength, building confidence, and building mindset. Exercise is so much more than burning as many calories, losing as much weight, and/or looking as small as possible. It is about building yourself into the best version of you.

  8. No shame in alone time – This is huge. And especially if you’re an introvert like myself. Do not apologize or feel bad for wanting time to yourself. Spending time alone gives you an opportunity to think about your goals, your progress, and the changes you want to make in your life. It gives you time to reflect and helps you feel more comfortable in your skin. Sometimes we need to be our own best friend and sometimes we need to discover, explore, and figure things out on our own.

  9. Live that 80/20 life – 80/20 means no restriction, no elimination, and absolutely no lack of enjoyment. Learn to live with balance and in moderation and you can have your cake and eat it, too. #moderation365

  10. Last, but certainly not least, DGAF what other people think – This. This. THIS. Remind yourself that if you are truly happy with who you are and where you’re at in life, it does not matter what other people think. Who are they to be the judge of your own happiness? They aren’t you. You are you and they are they. As long as you are not harming or hurting anybody (or yourself) with the choices you make, live your life the way you want to. Easier said than done, again. But, it is important to do what makes you happy, without constantly seeking validation from others. Validation from others only gets you so far in the long term.

    I hope you enjoyed and will apply a few of these to your life, when applicable.

    For further guidance with your health and fitness goals, check out my coaching packages.

    Stay happy, stay healthy, stay hydrated.

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