Wellness Habits for a Fitter you

“Health is a state of body. Wellness is a state of being.”
– J. Standord    


According to the Oxford Dictionary, wellness is the state of being in good health, especially as an actively pursued goal.

Creating healthy habits is a great way to increase your overall wellbeing. Whether it be physical, mental, or spiritual health, these habits will help you reach your goals and take control of your life. Here are some tips on how to start building healthier habits.

First, create a wellness vision for yourself. Think about why you want to be healthier and what you’d like to achieve. Keep this vision in front of you at all times and make it your focus when setting new goals.

Here are some guidelines that can help you create a routine for maximum life and your best health. 

1. It is recommended to drink water first thing in the morning.

Consuming an adequate quantity of water in the morning can result in improved hydration, joint lubrication, gastrointestinal tract function, and mental acuity. While coffee or tea may be popular substitutes, water is the most effective option.

Experts recommend drinking room temperature or warm water before consuming breakfast or morning beverages such as coffee or tea.

Start your day off right with a refreshing glass of water before jumping into the shower and letting the aroma of freshly brewed coffee fill your senses!


Regular moderate exercise provides various benefits, such as weight management, improved circulation of blood and lymph, and assistance in eliminating toxins and distributing nutrients.

Cardiovascular exercise has been shown to enhance heart and lung health, whereas resistance or weight exercise can promote greater muscle and bone strength.1

It is possible to achieve aesthetic and health benefits without spending extensive hours at a high-end gym by utilising a few home items and your own body weight.


Studies indicate that being in natural environments can have positive effects on physical and mental well-being, such as enhanced mood and faster healing, potentially attributed to the influence of natural light.2

It is important to make time for yourself and prioritize self-care. Incorporate activities that bring you joy, such as taking a hot bath or enjoying a cup of tea. The idea is to relax and give your body the chance to re-energize.


We acknowledge the significance of sleep, even though we may approach it in a playful manner at times. Sleep hygiene is an important factor in staying healthy, as it allows the body to rest and restore.

Adhere to a consistent sleep schedule; aim to get at least 7-9 hours of sleep per night. Achieving a sufficient amount of sleep can be challenging, but it is attainable. Here are a few suggestions to accomplish that.

  • It is recommended to prioritise daily napping, whether it be in a car during lunch hour, at a home office during a break, or a quick rest.
  • Limit electronic device usage before bedtime to allow the body time to unwind and prepare for sleep.
  • A total blackout or light-blocking environment can provide optimal conditions for sleep. The absence of light signals the body that it is time for rest, making darkness essential for quality sleep. We recommend using The Dreamlight Ease Sleep Mask that blocks out 100% of the light with this comfortable and lightweight sleep mask.


Discover the life-changing magic of meditation – it’s practically numero uno!

woman sitting on bench over viewing mountain

Meditation is commonly used as a stress management tool because it can lower heart rate and blood pressure, and induce feelings of calm. It is a flexible practice that can be done in different places and may involve techniques such as breathing exercises and mindfulness.3

For those interested in meditating, it may be helpful to not focus on clearing the mind but instead letting thoughts come and go while sitting or lying in a relaxed position and taking deep breaths. Setting a timer for 10 to 20 minutes can be useful, and falling asleep is acceptable. There are numerous guided meditation options available on the internet that can be used. Using Bluetooth earphones to aid concentration could be beneficial. Our recommendation is the Quantum Sonic True Wireless Earphones.

The product features a comfortable and ergonomic design with Smart Control technology for Bluetooth Auto Connection, high-quality audio, and 6 hours of continuous play. It is suitable for listening to music and making or receiving phone calls while on-the-go.


Balancing work and personal life can be challenging during busy periods, leading to increased stress levels if adequate breaks are not taken.

In some cases, it may be beneficial to reassess our workloads and delegate tasks accordingly. Additionally, it may be appropriate to decline certain requests in a respectful manner.

To increase productivity, it’s beneficial to identify your most productive periods and utilise them to complete tasks. Consider limiting interruptions during these times, such as avoiding answering emails or phone calls for brief periods.


Maintaining organisation in your home, vehicle, and office can have a positive impact on reducing stress levels. By keeping things in order, you can easily locate what you need and feel more in control of your environment. Additionally, sorting through belongings and donating unneeded items can help reduce clutter and simplify your surroundings.

A helpful tip is to dedicate a week or whatever amount of time necessary to decluttering one room or area of your home each day. Eliminate any items that have not been utilised or worn within the past year.


Walking is a physical activity that is easily accessible and can be done according to one’s own pace. It offers health benefits such as mental clarity and the potential release of endorphins which can alleviate pain. Stretching can also help lengthen muscles and improve blood flow.4


Incorporating a daily routine of walking and stretching, regardless of weather conditions, may provide noticeable advantages.


Ensuring that your personal needs are met, can actually benefit your ability to care for others. It’s crucial to prioritise self-care in order to maintain your own well-being and ultimately be better equipped to assist those in your care.

Maintaining a list of necessities and regularly reviewing them can aid in the process.


A well-balanced diet is an essential component of overall physical health and should include lean proteins, healthy fats, and plenty of fruits and vegetables to meet dietary needs. Eating meals and snacks at regular intervals can help regulate blood sugar levels and keep energy levels up throughout the day. Additionally, consuming certain types of protein bars or snacks such as a protein balls may be beneficial in increasing physical energy.

It’s important to also keep hydrated by drinking 8-10 glasses of water per day. Water aids in digestion, flushes out toxins, keeps joints lubricated and can help reduce headaches.


Experiencing guilt can have significance, but it may also be exaggerated and cause unnecessary stress. Fretting over needless guilt only leads to mental and physical reactions, hence releasing stress that does not benefit is advisable. Consider these recommendations to release guilt and progress.

It is important to recognise and respect your personal autonomy and interests, even if they conflict with others’. Pursuing your own goals diligently is a reasonable and acceptable approach.


As we age, we tend to prioritise responsibilities over leisure activities, causing us to overlook the enjoyment we once had as children, playing and riding bicycles.

Engaging in enjoyable activities can effectively alleviate stress, and it is undeniable that these activities provide a source of pleasure.


The power of connection should not be underestimated. Having a supportive group of people around you can make a world of difference when it comes to your overall wellbeing. Building relationships that are meaningful and genuine is essential, as these bonds will provide comfort and motivation during difficult times.

Creating a network of like-minded individuals can also help push you out of your comfort zone and encourage you to explore new hobbies and interests.


white ceramic mug with coffee on top of a planner

While it is essential to have aspirations, setting goals that are too difficult to achieve can be discouraging and ultimately detrimental. To ensure success, it is recommended that targets focus on the present moment rather than the distant future.5

In addition, having a plan or checklist to follow can make the process of achieving goals easier and more organised.

This can also give you time to engage in peaceful activities like reading, painting, or simply writing down your thoughts can help reduce stress and allow you to enjoy the present.

In conclusion.

To maintain physical and mental wellbeing, it may be helpful to choose specific objectives from a list, and keep them visible to work on regularly. Reiterating that taking time for yourself and investing in your personal health is essential. Incorporating healthy habits into your daily routine can positively impact your overall wellbeing. By adopting these habits, you can improve your physical, mental, and spiritual wellbeing, and achieve your goals while taking control of your life. Get ready to transform into a healthier, stronger version of YOU!


1. Cardiovascular Effects and Benefits of Exercise – PubMed (nih.gov)
2. Is physical activity in natural environments better for mental health than physical activity in other environments? – PubMed (nih.gov)
3. Mindfulness meditation: A research-proven way to reduce stress (apa.org)
4. Walking for Health – Harvard Health
5. 4 Actions Transformational Leaders Take (hbr.org)




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