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- How do you spend free time?
How do you spend your free time?
Going for walks? Netflix? Dinner with friends?
How much of that free time is devoted to health & fitness?
I know how hard it is to get to the gym, meal prep, or even just do some simple stretching.
Work, kids, and outside obligations can weigh on you. I get it.
But when we examine the free time we do get, we can start to add a couple new habits to reshape our health & fitness.
And training and dieting can create an abundance of energy as well. Once you build your foundation, you will be surprised how much more energy you will unlock.
My challenge to you this week? Add one fitness habit to add in your free time and stick to it for one month. I’ll drop some possibilities for you below 😁
We all have big goals this 2024…net worth, relationships, career, health & fitness, etc. Moving forward, I will be taking on a few clients for personal training. If you’re looking to gain some muscle, drop a few pounds, or just build a lasting health & fitness lifestyle in 2024, sign up for a free consultation call below. Let’s see if we can work together!
This habit can be as simple or as complex as you wish. But I want to provide you with a few options to put you on the right track for what’s right for you.
Take one of these as your own, take inspiration from them, or create a new one for yourself:
Sure, here are 30 simple health and fitness habits:
1. Drink water right when you wake up.
2. Eat fruit with breakfast.
3. Take a short walk after lunch.
4. Stand up and stretch every hour.
5. Replace sugary drinks with water.
6. Use smaller plates & silverware for meals.
7. Go to bed at the same time each night.
8. Do 10 minutes of bodyweight exercises.
9. Practice deep breathing before bed.
10. Keep healthy snacks on hand.
11. Take the stairs instead of the elevator.
12. Eat a handful of nuts for a snack.
13. Try a new vegetable each week.
14. Park farther away to walk more.
15. Dance while doing chores.
16. Do squats while brushing your teeth.
17. Have a protein-rich snack after workouts.
18. Keep a gratitude journal.
19. Limit processed foods.
20. Use herbs and spices instead of salt.
21. Do a quick yoga stretch in the morning.
22. Go for a bike ride on weekends.
23. Practice mindfulness while eating.
24. Try a new physical activity each month.
25. Eat a balanced meal for dinner.
26. Stretch before bed to relax muscles.
27. Take breaks from screens every hour.
28. Plan and prep meals ahead of time.
29. Try herbal tea instead of coffee.
30. Smile often—it's good for you!
We all have the power to add a new habit. Keep it simple, choose one, and keep at your journey to becoming your healthiest self…let’s keep at it 😁
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Don’t forget to zoom out.
Take a Sunday and look at every area of your life objectively.
What is the purpose of each? How does it fit into the bigger picture? Where is life taking you?
Then look at those who HAVE what you want. Emulate the path as much as possible.
— Jake Spotswood (@jake_spotswood)
10:21 PM • Apr 10, 2024
