7 Healthy habits that changed my life (and my body).

Creating a routine of healthy habits you love, can CHANGE YOUR LIFE.

Daily habits… Staying consistent. It is possible to reach your goals by implementing a few simple habits into your daily routine:

1. Mindful Eating

Instead of following strict macros or counting calories, I focus on a mindful eating approach. This means listening to my body's hunger and fullness cues, eating a balanced variety of foods, and paying attention to how different foods make me feel. This method has helped me develop a healthier relationship with food and maintain my goals without feeling restricted.

2. Progressive Overload with Lifting

The aim here is to 'fatigue' your muscles during each workout by either intensifying the squeeze of the muscle or increasing the weight you lift in your last set to the point where you can’t complete the full number of reps with proper form. This method has significantly enhanced my strength and muscle growth.

3. Prioritizing Sleep

Quality sleep is the foundation of everything. By committing to a consistent sleep schedule—going to bed and waking up at the same time every day, even on weekends—my sleep quality improved drastically. Aim for a minimum of 6-8 hours of sleep per night, as most people don’t get enough.

4. 1-2 Active Rest Days

Muscles grow stronger when we rest. Incorporating 1-2 days of light activity, such as walking or doing yoga and stretching, has allowed me to recover from intense lifting sessions and lift heavier when I return to my workouts.

5. Increasing Overall Daily Steps

I used to work out intensely but then sit for the rest of the day. By incorporating more movement into my day—using a walking pad while working, playing tag with my kids, or taking family walks—I not only burned more calories but also experienced increased energy and fewer aches and pains, especially in my lower back.

6. Re-calibrating

For my 'all or nothing' personality, this has been crucial. If I miss a habit or something doesn't go as planned, instead of beating myself up, I take a deep breath and focus on the next action. Every moment is an opportunity to 're-calibrate,' allowing me to refocus and keep going.

7. Hydration

Staying properly hydrated has been a game-changer for my overall health and fitness. Drinking enough water throughout the day boosts my energy levels, improves digestion, and helps with muscle recovery. I aim for a minimum of half my body weight in ounces of water daily, and I’ve noticed significant improvements in my performance and well-being.

Do you need to dial in your daily habits? I’ve got your back! I run an online accountability group to help you stay consistent! Contact me at Brandy@BrandyEnsign so we can chat about your personal health goals and work on your daily habits together!