15 Healthy Habits for a Strong Body

15 Healthy Habits for a Strong Body

You may think that strong means muscular. But strength also comes from within. Life is full of ups and down – like a continuous rollercoaster, that we must have a strong mind, strong spirit, and strong body to endure all that life throws at us. Good or Bad. I wanted to share with you all my own healthy habits for a strong mind, body, and soul.

First, how is a habit created? A habit is created by doing something over and over again until it becomes nearly mindless, and we are doing it by second nature. You don’t even have to think.

Webster’s Definition:

a: behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance

b:  an acquired mode of behavior that has become nearly or completely involuntary <got up early from force of habit>

Habits don’t always come easy. We have natural habits, and then we have habits that take work to create. There are also habits that take a lot of work to break. According to my google search which included research from the Journal of Social Psychology, it takes 21 days to make a habit, and the same can be said for breaking a habit. Although through research, they have shown that it’s easier to make a new habit than break an old one. Which might be why people replace old habits with new ones. Training the mind to do this instead of that. So, with that being said. It’s easy to want to make all these changes at once, but when we try to create too many habits all at the same time, we ended up getting overwhelmed and not creating any habits most of the time. Through my experience, I have found the most success when I focus on creating 1 habit at a time for 21 days, and then adding a new one.

I wanted to share that first before sharing my 15 Healthy Habits, because if you decide you too want to do some of these things, I just wanted to advise that I have found it works best to focus on one new habit at a time or breaking one habit at a time. With that, here they are:

Katie’s 15 Healthy Habits

  1. Working out first thing in the morning – even if it’s only 10min. Get that blood flowing, the body working, and the mind working.
  2. Washing my face morning and night no matter what – this was a tough one, because I can get lazy at night. But, my skin has never been better when I have made it a rule that I can’t go to sleep until I’ve washed my face.
  3. Breakfast every morning – even if it’s something small like a piece of fruit. Get that metabolism going.
  4. 10min walk (at a minimum) every day – When we aren’t working out, most of us are sitting at a desks, so I make it a point to go for a 10min walk every day. Sometimes 20min 🙂 It’s important to get up and get that blood moving. It keeps the mind alert.
  5. Breathe before speaking – It’s important to be a good listener. I personally love to talk, and love to share, and have a hard time shutting my brain off, but when I go into every conversation with the desire of wanting to hear what someone else has to say, it changes everything for me, rather than trying to figure out what I want to say next.
  6. Choose Positivity – even when thinking – choose to think positive thoughts – it’s easy to get critical or judgmental or angry, and become very reactive – but we can rewire our brain to be mindful and choose positivity when receiving information or reacting with people.
  7. Meditation – I like to practice 10-15min of meditation every day. I prefer guided meditation on Headspace, but sometimes my schedule allows for more real time meditation like in my car or at work. Where I just take 10-15min to breath and let my brain do whatever it wants, not trying to control my thoughts or anything. It is refreshing. And has been shown to change people’s lives.
  8. Floss Daily (if not after every meal) – This is such a simple one, and seems silly, but teeth hygiene is so important, and we all most likely brush our teeth at least 2x per day, but floss often gets missed, and this is crucial to keep your breath smelling fresh and preventing tooth decay and gum disease.
  9. Staying in Touch – I have a note in my phone where I keep track of when I last talked to each of my close friends. If more than a month has gone by, I reach out in some capacity. It’s important to stay in touch with friends, even if it is a brief note just saying “Hi!” Too often, I think we put it on others to reach out to us, but if you want to stay in touch with someone then do it. 🙂 If they add value to your life, than it’s okay to always be the one to reach out. But, be that person. Be proactive. Don’t wait for others to contact you.
  10. Power Thought Cards – I read one daily. This is so important for mental health in my opinion. It is another way of training the brain for that positivity. I love the ones by Louise Hay.
  11. 8-9hrs of sleep on average per week – I tried for two months getting only 7hrs of sleep, even only 6hrs of sleep every night and it wore on me. Because when we allocate that amount of time, we are going to get even less. If we spend 9hrs in our beds, with our eyes shut, with all the waking up to pee, and rolling over, etc. We may only get 8 1/2hrs of sleep. Sleep is crucial to a healthy metabolism, healthy mentality, motivation, healthy skin, etc. Make it a priority.
  12. Get Outside – I read an article recently about how getting outside increases our level of happiness. When I get fresh air, I always feel refreshed and rejuvenated. Going for a walk, sitting on a park bench, or just having your morning coffee outside, helps. In the winter, throw on those snow boots and parka and get outside even if it’s just for 10min. I’ve been there, I grew up in Wisconsin, lived in Chicago for 5yrs after college before I moved to Sunny San Diego. I know what it’s like. But, when I got outside to enjoy the fresh air, not just to get outside and stand and wait for the train or bus, but for enjoyment, it made a huge different in my life.
  13. Eat lean, clean, and green – It’s said over and over again, that eating fresh food is so important. Tons of tips about just grocery shopping around the outside of the grocery store, and what kinds of oils to use, and proportions, etc. I think the trick is to think of your meals in terms of eating – lean food (not high in fat), clean (not processed), and eat as much green food as possible (think lettuces and veggies)
  14. 64 oz of water per dayJust do it. Figure out how to make this a habit. Start with chugging 8ounces of water in the morning right when you wake up to get the ball started. Then you only have 7 more to go throughout the day. It’s tough. I hear people all the time say they struggle to drink enough water, and stay hydrated, and they know they need to drink more. Figure out your routine, your habit, and get after it. No more excuses.
  15. Clean out your closet and drawers 2x per year – Staying organized is key to living a healthy life. Why? Because not being organized creates added stress in our lives. Where did I leave my keys? Where is my favorite shirt that I wore a year ago? Get rid of stuff you don’t need, wear, use, etc. And do it all over the house 2x per year. The kitchen cupboards, the garage, the family room cabinets, etc. Take 2 weekends per year and just make it happen. It will save you so much stress in the long run.

The list could go on, but these habits have helped me live a more stress free life, and enjoy my life more. I think the biggest sharing I want to give is that focus on one habit at a time. Don’t try to make too many changes at once. Or maybe tackle 5 at the same time, by creating a new morning routine that includes 5 new healthy habits. You deserve a happy and healthy life, and hopefully some of the learnings I have had that I shared above help you in making that happen! We are learning every day, and I love learning new healthy habits. So, share yours below! I’d love to hear some of your alls. 🙂

Happy Friday!

xoxo!

Katie