464: High Level Habits To Make You Fitter, Healthier & Happier In 2023

KEY WORD: “Real Results” - 3 discounted spots

In this episode, we go over high level habits to help make you fitter, healthier and happier in 2023.

Listed points:

(0:50) 1- Dial in Your Sleep Routine

• People who are sleep deprived on average will spontaneously consume about 500 more calories per day and become less active w/o realizing it.
• One-third of Americans don’t get enough sleep on a regular basis so this needs to be talked about.

Tips:

• Decide on a set bedtime
• Leave the electronics alone
• Stretch, breath, and relax. - has been shown to directly improve sleep quality
• Prep your bedroom- Make a ritual out of making things as cool, dark, and quiet as possible.

(4:00) 2-Have a Stress Management Routine

• Those that are more stressed tend to consume more calories without realizing it, they snack more and become more sedentary.

Tips:

• Meditation, journalling, unwind time
• Take breaks/avoid news stories
• Know what stresses you out and be aware of it

(9:30) 3- Get Yourself Some Accountability

• Friend group that actually challenges you
• Our custom 1 on 1 coaching.
• DM real results- 3 spots

(13:10) 4- Exercise for 60+ minutes a day

• 60 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.
• This is 4% of your day.
• The mental health benefits of all this are also endless.

(15:35) 5- Drink Lots of Water

• More than half of adults in the United States don't drink enough water – because they are too busy, forget or don't track it.
• The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
• Benefits- Weight control, skin clearness, helps you feel full, blood pressure/body temperature regulation, joint health, etc

Tips:

• Keep water by your side as much as you can.
• Have a solid water bottle that makes sense to you.
• Set reminders
• Track it- what gets tracked, gets managed.

Thanks for listening! We genuinely appreciate every single one of you listening.
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