6 Daily Habits You Can Implement That Will Improve Your Mood, Energy, and Fitness

Changing your lifestyle doesn’t require a complete overhaul.

You can significantly improve your health and well-being by making small, consistent changes.

By focusing on six simple daily habits, you can feel better, move better, and live better. Here are the habits to start implementing today:

• Exercise for one hour a day
• Drink at least 80 ounces of water
• Avoid alcohol
• Prioritize protein in every meal
• Add fruits or vegetables to every meal
• Avoid sweets

In this blog post, we’ll explain the importance of each habit and provide practical tips to make them a natural part of your daily routine.

1. Exercise for one hour

This is probably the most important habit out of the six.

The most effective training programs balance strength, endurance, and conditioning.

Focus on strength training three days a week (upper body push, lower body push, and lower body pull).

Dedicate one day to long cardio for endurance, and use two days for high-intensity workouts combining gymnastics, weightlifting, and cardio to improve VO2 max.

Finish the week with one rest or active recovery day to recharge.

Top 3 Tips for Implementing Exercise into Your Daily Routine

1. Schedule it like an appointment. Open up your calendar app and block off time to exercise.
2. Do something you enjoy.
3. Show up regardless of how you feel. Rely on your discipline – not a feeling of motivation.

2. Drink at least 80 ounces of water per day

Proper hydration supports digestion, regulates body temperature, and improves energy levels. Dehydration can lead to fatigue, headaches, and decreased focus.

Top 3 tips for implementing more water into your daily routine

1. Drink a glass as soon as you wake up
2. Drink a glass before every meal
3. Carry a water bottle everywhere you go

3. Avoid alcohol

Alcohol is poison. It does nothing good for you and you should avoid it as much as possible.

Top 3 tips to avoid alcohol

1. Replace it with an alternative such as sparking water, tea, or a mocktail
2. Set boundaries. Say, “I don’t drink.”
3. Focus on your long-term goals. Remind yourself that avoiding alcohol will help you reach your health and fitness goals faster.

4. Prioritize protein at every meal

Protein supports muscle repair, keeps you full longer, and stabilizes energy levels. It’s a crucial macronutrient for anyone looking to build strength or lose weight.

Top 3 tips to include more protein in your diet

1. Eat protein-rich foods such as meat, eggs, and fish.
2. Keep high-protein snacks like boiled eggs, greek yogurt, or protein bars.
3. Track your protein. Aim for 30g of protein per meal and use an app to make sure you are hitting that goal.

5. Include fruits and vegetables at every meal

Fruits and vegetables are rich in vitamins, minerals, and antioxidants that support immune health and reduce inflammation. They also provide fiber for improved digestion.

Top 3 tips to eat more fruits and vegetables

1. Start small. Add a handful of spinach to your eggs or include a handful of berries with your lunch.
2. Stock up on frozen fruit.
3. Experiment with variety. Try different vegetables and fruit to keep meals interesting and flavorful.

6. Avoid sweets

Excess sugar leads to energy crashes, weight gain, and increased risk of chronic diseases like diabetes. Cutting back improves your energy, mood, and overall health.

Top 3 tips to avoid excess sugar

1. Find healthy alternatives like fruit.
2. Eat meals high in protein to reduce sugar cravings.
3. Remove sweets from the house to reduce temptation.

If you’re reading this list and saying to yourself, “I can’t do all of things.” That’s okay. You aren’t supposed to implement these habits all at once. Start with 1-2 at first and gradually add as you get comfortable.