10 Healthy Habits you should start doing

Sometimes it’s the littlest things that can have the greatest effect. Make sure you’ve nailed these basic habits before worrying too much about other trivialities in your quest to get fit and healthy:

1. Drink water, not coffee, first thing in the morning. There’s nothing wrong with black coffee but avoid drinking it when you first wake up, due to the increased levels of the hormone cortisol. (Tip: Try freshly squeezed lemon water to get your day off to a healthy start.)
2. Food prep… Cooking food in bulk and then portioning it up every day is a great way to save time and money. (Tip: Steam your veggies fresh every other day, nobody wants to eat week-old soggy asparagus.)
3. …Including breakfast. You can still have a lie in and ensure you eat breakfast! Overnight oats are a great way to fill you up for the morning ahead – they slowly release energy and stabilise blood sugar levels, and you can grab them as you run out the door. (Tip: Google is your friend, there are tons are great recipes out there.)
4. Eat protein at every meal. Whether it’s meat, a vegetarian legume/bean alternative, or in the form of a protein shake; mix it up a little. (Tip: Protein doesn’t magically give you muscles – muscles get bigger and stronger when the muscle fibres break down from exercise and are rebuilt again. Protein aids in this process.)
5. Prepare your gym kit the night before. It saves the sleepy morning panic of trying to find a pair of matching socks, or forgetting your gym trainers. (Tip: If you’re doing a morning workout and heading straight to work after, remember to pack your extra underwear…)
6. Snap away. There are many ways to measure your fitness progress, but there are also many reasons why you shouldn’t obsess over the number on the scales. If you have aesthetic fat loss or muscle building goals then try taking photos once every two weeks or so, so you can visually see your progress. (Tip: Take photos in gym gear or swimwear, first thing in the morning before you eat or drink anything.)
7. Sleep! Your body recovers and replenishes itself overnight, including your brain. Lack of sleep can also affect concentration, your digestion and your immune system. (Tip: Don’t use your phone at least 30mins before you go to bed.)
8. Eat a rainbow. Green veggies are wonderful and a rich source of vitamins and minerals, but don’t be afraid to branch out into other colours such as peppers, pomegranates and tomatoes, to ensure you’re getting a wide variety of micronutrients. (Tip: There’s no need to supplement any specific vitamins unless a qualified dietitian has told you otherwise – just ensure you eat a broad assortment of foods.)
9. Say “Yes I can.” You can read all the motivational Instagram quotes you want until you’re blue in the face, but nothing will change unless you actively go out and do something. Get out of your comfort zone, pick a machine at the gym you’ve never used before, and just have a go. What have you got to lose? (Tip: bodybuilding.com is a great resource for both men and women to learn about resistance training. Actually think about which part of the body each exercise is supposed to be working – try to develop your mind-muscle connection.)
10. Carry a water bottle. Many of us can forget to drink, but having a bottle on your desk or in your bag is a good visual reminder. Aim for 2 litres minimum per day, and your skin will thank you! (Tip: BCAAs or fruit infused water can help jazz it up a little. Studies are still sketchy regarding the helpfulness of BCAAs, but they might assist with reducing muscle soreness.)