When I began working as a personal trainer, I had a few hours between clients in the morning. I decided this was a perfect time to take a walk.

 

Every day I would walk 2 miles along a creek. It was my quiet time. I had some of my best creative ideas during those walks. I would jot them down in my notes section of my phone.

 

I still walk daily, now I just do it with my big yellow lab. He needs healthy habits too!

 

There's great power in healthy habits. Here are my top 5 daily habits that will transform your life without buying any product or service.

 

1- Take a Walk

 

Every single day you should be walking. Preferably outdoors. If you have the option to walk near water, or in a park, even better. Shoot for thirty minutes. If you can't do that, split it up into two fifteen minute walks; one in the morning and one after dinner.

 

It might seem tedious at first but eventually you will look forward to this time. It will refresh your mind and body and you may come up with some new great ideas too.

 

2- Stretching/Mobility Exercises

 

You can do any sort of stretching/yoga/mobility exercises you like. Just do it every day for 5 minutes.

 

It's best to do this first thing in the morning. There's plenty of options. Keep it simple and pick a few stretches and movements that you will do.

 

I like to do some bodyweight squats, active stretches, a few pushups, and some yoga poses. Set the timer and get it done. It may not seem like much but 5 minutes each day adds up over weeks.

 

Check out Max Shank's 5-minute flow for more ideas.

 

3- Breathing/Meditation

 

Meditation and mindfulness has been gaining popularity in recent years. For good reason. There's a ton of health benefits. Again, keep it simple. You don't have to sit in the lotus position for hours. Breathe deeply and center yourself for 10 minutes.

 

This can be done at any time of the day. I prefer the mornings when the house is quiet, but you may find a time better suited for your schedule. Just get it done.

 

Focus on your breathing, nice and deep breaths, in and out. Let your mind go where it wants to, and just observe.

 

4- Drink Water

 

Start your day off with a glass of water. Add lemon for a boost of anti-oxidants. After sleeping, your body needs to re-hydrate. Before sipping your first cup of coffee/ tea, have a big glass of water.

 

Don't stop at one glass though. Drink water throughout the day and limit caffeinated beverages.

 

Being dehydrated can lead to cravings, hunger and weight gain and your body won't function optimally.

 

For people who wake up to go to the bathroom in the middle of the night- try to stop drinking all fluids a few hours before bed.

 

5- Write

 

You may not think of yourself as a writer, but don't worry. Everyone can write a few lines each day.

 

What should you write?

 

If you don't know where to start, write down a few things you are grateful for. Usually this leads to more ideas. But even just a few sentences on gratitude is beneficial each day.

 

When we shift our attention to what is good in our life, as opposed to what we are stressed about, we change our energy. Often we can snap out of a funk quickly with just this habit alone.

 

Put all 5 of these habits together and you can make a huge change in your life this year.

Healthy habits take time to build. Just as you can't eliminate a bad habit overnight. Be patient and aim for consistency not perfection.

 

If you miss a day, don't dwell on it. Start fresh the next day. These habits are simple and require no equipment or money.

 

When you begin this daily practice, you will start to transform yourself. Mentally, physically and on a deeper level.

 

Hi, I'm Jim White. I'm a personal trainer who helps busy professionals get strong for life. I help people gain strength and energy through free content, a newsletter where you can get the latest coaching programs I offer HERE. 

I also provide you with life-changing content at my facebook page https://www.facebook.com/StrengthEssentials/