One of the biggest obstacles people tell me they have is time. We all live in a super busy, nervous, all day world. Getting into healthy eating, exercising, and reducing stress can be challenging when you’re trying to juggle work, family, relationships, and more. (Trust me, I’m right there with you!)

I was talking to one of our fitness retreat guests the other day and she wanted simple, broken-down ideas of what she could do immediately when she got home. The change seemed overwhelming to her and I know it is to many other people as well. So I decided to create this easy list of 70 simple everyday clothes to give you ideas of what you can do right now to make small changes in your daily routine.

My goal was for him to choose one of the three categories below to focus on that day. You can keep practicing the same habit or you can choose a different one each day. You can extend to a week if you prefer. Either way, the list was created to show you that there are lots of different little tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what makes you feel good!



Add a new color food (yellow, red, green, purple, white, orange, blue)
try a new food
Eat at least 1 serving of fruits and vegetables a day.
Use portion control
Eat all unprocessed foods
have a day without sweets
drinking water
“Healthy” an unhealthy meal
Have protein in each meal (can be of animal or vegetable origin)
Fully chew your food
Eat without distractions
Eat sitting down instead of standing up
meal preparation
Limit caffeine in the afternoon
No white/refined carbs
If you’re eating out, look at the menu so you can decide which healthy item to have.
No artificial sweeteners.
Add healthy fats
Stop before you’re full (you can have the rest later)
take a multi
Get into your Omega 3s
Take quick snacks with you on the go or on the go
Look for recipes in cookbooks or online blogs if you need inspiration.


Take time for recovery (stretching, foam roll, dynamic flexibility)
Try a new workout
Change your current workout (tempo, sets, reps, weight, interval time, etc.)
Take your workout outdoors
Track your progress so you know what works and what doesn’t.
If you’re not sure where to start, seek the help of a professional to get you up and running.
Go for a walk
Something is better than nothing (even 5 minutes)
Take advantage of vacation time and train regularly
Try an outdoor activity instead of a conventional workout (stand up paddle boarding, biking, hiking, cross-country skiing)
If it causes you pain, don’t do it (injury pain)
If you have injuries, find a professional to fix the root of the problem.
Challenge yourself a little more today than yesterday
Help a friend go to the gym if they lack motivation
If you can’t get to the gym, work out at home (push-ups, squats, lunges, jumping jacks, planks, bridge, and the list goes on…)
Take the stairs
Park in the space farthest from the building
Use a standing desk or an appropriate area where you can stand
Get up every 15-30 minutes to walk around the office or building
rip a sweatshirt
Schedule your workout before work (if you never do it after work)
walk to lunch
walk to work
bike to work
If you’re traveling, find gyms or walking/running routes so you can still exercise


To meditate
Start a gratitude journal
Write something positive about yourself or your life every day.
Name 3 wins from yesterday
Name 3 wins you want starting today
Get outside and outdoors.
take a nap
Read 5 pages a day.
Turn off electronic devices at least 2 hours before bed
Have a night without phone or television
Go a whole week without tv.
deep breathing
go to a yoga class
Get a massage
get a fascial
Relax by the pool or the sea
Create a vision board and look at it often
Identify which stressors need to be removed from your life and create a plan to do so
Plan a vacation (it’s always good to have something to look forward to)
Get a manicure or pedicure with a friend
Diffuse essential oils in your home
Make time for a friend or family member


Change is difficult. I think we can all agree on that. Small, simple steps can lead to big change if you’re willing to stick with it. Start small. That’s why I created this list, so you can get an idea of ​​the little things you can implement today or tomorrow that will improve your health, fitness, and well-being. Do what you can with where you are.

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