Top 8 Healthy Habits: Daily, Weekly, Monthly

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Welcome to our very 1st video in our Healthy Talk Series!

This week’s talk is about 8 healthy habits you can incorporate into your life on a daily, weekly and monthly basis to help you reach your goals and life that healthy lifestyle. Watch the video ↓

Here’s the recap of our Top 8 Healthy Habits video:


  1. Drink a glass of warm water with fresh lemon juice when you wake up. This will flush your digestive system and help rid them of toxins (which can help with weight loss) and help you absorb nutrients from your meal better. The water will re-hydrate your body and give you a boost of energy (since you just went 6-8 hours without anything). The lemon juice will also give you a dose of Vitamin C which is great for your immune system.
  2. Track your macros! By tracking your food intake, you can learn exactly how much of each macronutrient (protein, fat, carbohydrates) you need to get the results you want. Try using the MyFitnessPal app…it’s free and a great way to track.
  3. Drink enough water every day! We need enough water every day for our organs to function properly, to energize our muscles and keep them from fatiguing, to keep our skin from looking dry and wrinkled, to stay regular, and to help our kidneys flush out the toxins. Aim for 1/2 your weight (in ounces) every day.
  4. Make sleep a priority! Try to turn off all electronics (TV, phones, tablets, laptops) at least 30 minutes before going to bed so your body can relax.
  5. Commit to a lifestyle change. By doing these things every single day you are creating a new routine that will turn into long-term healthy habits.


  1. Meal prep for the week! By preparing meals and snacks for the week ahead you give yourself a HUGE advantage to sticking to a healthy diet. Make and store pre-portioned healthy snacks so they’re easy to grab and go. Bake 2-3 large meals and then spread them out over the week for lunches and dinners.
    1. Don’t eat out too often. We have ZERO control over how our food gets made when we eat out. Limit it to once a week or once every 2-3 weeks and when you do go out, study the menu online first so you can take your time to plan out your meal.


  1. Create and follow a training plan. Just as you researched and meal prepped healthy food, make sure to take the time to create a workout plan too! Set up a calendar and mark down what workouts you are doing when and stick to it! Don’t forget that variety is key!
  2. Visualize and write down your goals. Whether you want to bench press 300 pounds or fit into a bikini for summer…write your goals down somewhere you can see them everyday and then visualize yourself achieving them. If you believe you can do it, you’re already halfway there. 🙂

For more of our Healthy Talk Series videos and our Home Workouts, please subscribe to us on YouTube!

These 8 habits are game changers if you want to reach your goals!

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