Last week on Small Daily Habits I discussed the power of consistency. This week we are going to take it one step further and apply it to 4 key areas that will fuel your life with healthy transformation. These key areas are nutrition, movement, sleep, and selfcare. These 4 habits done simply and consistently will change your life! Listen to the episode here or continue reading.
Nutrition—Fueling Your Body Right
Let’s start with nutrition. NOT DIETING!
I have never and will never tell you to go on a diet.
Period.
At Small Daily Habits we are about lifestyle changes.
I do not believe in fad diets and drastically cutting calories.
This is not a sustainable plan.
And let me ask you this….
When have you ever felt your best when you are starving yourself?
Or keeping track of every last morsel that goes into your mouth?
If you are being honest, I’m willing to bet the answer is NEVER!
In a world full of fad diets and processed food, it can feel overwhelming to know what’s best for your body so try to simplify.
A Simple Approach to Nutrition:
A simple way to approach nutrition is to focus on eating whole foods. That means foods that are as close to their natural form as possible. Examples are fruits, veggies, lean proteins, whole grains, nuts, and seeds.
Whole foods are packed with nutrients that fuel your body and keep your energy levels stable. So now when 3 pm rolls around you aren’t falling asleep at your desk.
When you prioritize whole, unprocessed foods, you’re giving your body what it needs to function optimally. One simple habit to adopt this week is to challenge yourself to fill more of your plate with whole foods and less with processed foods.
That’s it!
Take a deep breath, release old habits that are no longer serving you, and simplify.
By simply adding more whole foods to your plate you will naturally cut calories, increase nutrients, and boost your mood without all the extra effort and stress.
Gradually, you’ll notice a shift in how you feel—more energized, less bloated, and my personal favorite less hangry.
Once you feel consistent in this area you can add in habits like eating more protein (especially for my menopausal ladies), limiting alcohol, caffeine, and sugary drinks, or whatever area you feel needs more consistency to move you toward your health goals.
Move More—Every Bit Counts
Now I’m not talking about crazy long, intense workouts.
There was a time in my life when I enjoyed this but after becoming a mom, quick, to the point exercise sessions became my go to option.
You don’t need an elaborate workout plan or hours in the gym to reap the benefits of movement.
The key is to find ways to move more throughout your day.
Whether it’s taking a 10-minute walk after meals, doing some stretching in the morning or before bed, or even dancing around the kitchen with your kiddos or partner while cooking dinner. Movement doesn’t have to be intense to make a difference.
If you do have time for the gym or a home workout, weight training is the way to get the most bang for your buck. Muscle burns more calories than fat so the more muscle you have on your body the more your body burns even at rest. Create a high metabolism by gaining more muscle.
Plus, as we age, we lose muscle at a faster rate, so it becomes more and more important the older we get. Start with a 15–20-minute session. Smaller if that feels overwhelming.
Real Life Example:
DISCLAIMER: Please consult your physician before starting any new exercise program. I don’t know where you are at in your health journey so my recommendations may not align with your current health circumstances. It’s better to be safe than sorry.
5 min walk to warm up, 10 minutes of weight training, and 5 minutes of walking and/or stretching to cool down.
Want a full body workout with 10 1-minute weight training exercises?
Get YOUR 10 minute full body workout here. I made sure to include modifications so there are 3 levels to every move. If you are just starting your journey, begin at level 1 and work your way up. If you are more seasoned, start where you feel challenged but not overwhelmed.
Small, consistent efforts towards moving more can have a huge impact on your strength, energy levels, mood, confidence, and overall health.
If you’re someone who struggles to find time for exercise, try focusing on moving your body more in ways that feel natural and enjoyable.
Over time, these small movements can add up and help you build a stronger, healthier body.
Sleep—Your Body’s Reset Button
The next key area we are focusing on today is sleep.
Sleep is your body’s reset button but for some reason it’s often the first thing we sacrifice when life gets busy.
In my humble opinion, it’s one of the most crucial parts of a healthy routine.
When you’re sleep-deprived, everything from your mood to your metabolism can suffer.
Yup, you heard that right. Quality sleep can lead to a better metabolism. Amazing right? Make it a priority!
Your body needs adequate sleep to repair, recover, and reset for the next day.
Your first small step in developing a healthy sleep routine can be setting a regular bedtime and sticking to it. Even on weekends.
I know that might seem strange, but it can make all the difference in establishing a healthy circadian rhythm. Your body doesn’t have to guess when it’s time to rest and when it’s time to wake and will eventually settle into a natural rhythm that you barely have to think about down the road.
Once you feel consistent with that the next step is to create a calming bedtime routine—maybe it’s reading, meditating, or simply dimming the lights an hour before bed.
Aim to disconnect from screens at least 30 minutes before sleep to help your brain disconnect with technology and wind down for the night.
You’ll be amazed at how much better you feel and how much more you can accomplish after a good night’s rest.
If you struggle with sleep, this habit may be the one you want to start with this week. Nutrition, movement, and self-care are all important but without sleep it’s hard to function.
Take inventory of your current circumstances and decide what small daily habit is right for you this week.
Onto the last of our 4 habits….selfcare.
Self-Care—Refilling Your Cup
Self-care isn’t just a buzzword; it’s essential to your well-being.
Many women still view self-care as selfish, and I am on a mission to change that narrative.
It’s about time you pour some love and care into your own well-being so that you can show up fully for your family, in your career, and live your best life.
Self-care looks different for everyone—it might be a quiet cup of tea in the morning, a short walk outside, journaling, or doing that workout that you know your body needs.
Self-care not only looks different for everyone, but it also looks different from day to day. Sometimes selfcare is pushing yourself towards new things and sometimes it means taking a pause and giving yourself much deserved rest.
Only you know what you need each day. Listen to your body. It will give you clues.
The important thing is to make time for yourself regularly, even if it’s just 5 minutes a day.
Incorporating self-care into your routine helps reduce stress, improve your mental health, and prevent burnout.
When you prioritize your own well-being consistently, you’re in a better place to handle whatever life throws your way.
Bringing It All Together
The beauty of these simple routines—eating whole foods, moving more, getting good sleep, and practicing self-care—is that they don’t require perfection. They can look different for every woman on any given day.
You don’t have to overhaul your entire life to start seeing positive changes. It’s about progress NOT perfection.
I can’t tell you how many times my clients end up failing because they took on too much, too fast or took drastic measures that just were not sustainable over time.
You don’t have to be superheroes and everything to everyone.
Decide what is most important to you in this stage of life, start small, and build from there.
And guess what? When changes come along, pivot, adjust, do what you need to do to accommodate the changes without derailing the habits you have worked so hard to establish.
Small Daily Habit for the Week:
The key is to start small. Maybe today, you swap out one processed food for a whole food option. Next week, you commit to a 10-minute walk or stretching before bed. As you build these habits over time, you’ll start to notice a shift not just in your body but in your mindset. You’ll feel more energized, more balanced, and more in control of your health.
Well, that’s a wrap! Thank you so very much for being here today. If you enjoyed the episode please follow, share with a friend, and write a review. You may also want to join my private Facebook group to discuss your takeaways and how you plan to apply them to your life with other like-minded women. All of these actions help me grow my audience so I can help more busy women just like YOU. Don’t forget to grab your full body workout and join me next Friday when we dive into mindset as we head into the busy holiday season.
Check out last week’s blog on The Power of Consistency and grab your consistency blueprint in addition to your full body workout so you can implement what you learned the last 2 weeks. And remember, BIG changes begin with Small Daily Habits!
Until next time….
Christine
