50 Ways to Improve Your Health Today

50 Ways to Improve Your Health Today
  1. Buy a fun and colorful container (as big as you can carry) to refill with water throughout the day.
  2. If you don’t like water, try adding lemon, lime, or other fruit to enhance the flavor. Green tea or unsweetened black tea could also be alternatives. Worst case scenario, you could buy flavor drops. A *few* drops of artificial flavors and food coloring won’t kill you by any means and is a lot better option than the large Coke you might drink otherwise.
  3. Chop vegetables in bulk OR buy them pre-chopped. Don’t think your health will be affected by not chopping your own veggies.
  4. Find your go-to snacks. Nuts and seeds, fruit, string cheese, jerky, yogurt, cottage cheese, no-BS popcorn, and the list goes on. If you catch yourself snacking on junk throughout the day or starving when you get home in the evenings, it’s going to be all the more difficult to make healthy choices. pistachio pile mason woodruff masonfit
  5. Get the bullshit out of your kitchen. If a cookie is in your house, you will eventually eat it. Instead, plan on treating yourself but make it social. Wouldn’t you rather have drinks with friends or go out for a nice dinner than snack on junk?
  6. Master the fried egg.
  7. Get some sun. Vitamin D from sun exposure is one of the most important components of human metabolic function. Muscle building and fat loss hormone release, calcium absorption, and mood, among many others, rely on adequate Vitamin D intake. Plus, if you can’t tone it, tan it.
  8. Microwavable veggies
  9. You probably don’t need pre-workout, intra-workout, or post-workout shakes.
  10. Make protein ice cream.
  11. KISS – keep it simple stupid.
  12. Frozen fruits
  13. Nutribullet or blender + spinach/kale + frozen fruit + non-sugar filled liquid base (almond milk, milk, water) is a magic combo and excellent way to consume plenty of vitamins/minerals on the fly. Seriously, if you don’t have a Nutribullet or food processor of some sort, buy one ASAP. I use mine to make everything from smoothies and protein ice cream to mashed cauliflower and almond flour.masonfit coaching nutrition consultations
  14. For every hour of work, take a 5 to 10-minute break (preferably standing or walking around).
  15. Do 20 bodyweight squats – like right now. Seriously, adding in short intervals of exercises like squats or push ups adds up over an entire day, week, or month. 20 squats three times a day (which would take MAYBE 2 minutes) M-F adds up to over 1,000 squats in a month. 
  16. Don’t turn your TV on for the rest of the week until Sunday- because football.
  17. Read something. Fiction, non-fiction, or whatever. Give your mind something to focus on other than social media or the stresses of the day. I recently finished The Name of the Wind by Patrick Rothfuss and would recommend it to anyone into Harry Potter and Lord of the Rings.
  18. Go for a walk.
  19. Don’t believe everything you read. If anyone tells you there is only ONE way to do things or to ALWAYS avoid something, they are full of shit.
  20. Have sex.
  21. Take 5 minutes to focus on deep breathing (ideally without your phone in your hand).
  22. Stretch your hamstrings, hips, and shoulders for 5 minutes. Low back pain is one of the biggest problems in most Americans. These three areas are chronically tight in most people from sitting all day and cause a ton of dysfunction in the lumbar spine.
  23. Eat some meat. I won’t bore you with the benefits of a high protein diet. Just know that it’s a strong list.
  24. Talk to a friend. Not around any friends? Call a friend or family member for 10 minutes.
  25. Cuddle a puppy. Don’t have a puppy? Borrow one. Serotonin and other feel good hormones have been shown to increase around puppies and other cuddly animals. masonwoodruffpuppy
  26. Hold a plank while reading #27 through #34.
  27. Remind yourself. You need constant reminders when making changes. Post-it notes on your fridge or desk at work, reminder pings on your phone, resistance bands on the couch, etc.
  28. Make being healthy easier on yourself. If you despise cooking, use a meal delivery service or find go to recipes with little to no prep time. If you hate exercising, park farther away everywhere you go, use the stairs, or get a FitBit or other device that reminds you how little you move on a daily basis.
  29. Will it matter in 5 years? I like asking myself this question when something stresses me out. Does it work for every scenario? Of course not, but you might be surprised how trivial some things really are. Stress management will take you a long way in terms of health and overall well-being.
  30. Powdered peanut butter – same taste and consistency with less than ½ the calories.
  31. Clean your house or apartment. It’s great exercise and will make decrease stress. De-cluttering your workspace also counts here.
  32. Sleep in a colder room. Sleeping at colder temperatures has been shown to promote a deeper, more restful sleep as well as promote favorable recovery hormones for more gainz.
  33. Leave your phone out of the bedroom. Your bedroom should be reserved for sleeping, holding clean laundry, and #16 on this list. This will also prevent you from waking up and looking at Facebook, Twitter, Instagram, email, and every other possible app before getting out of bed.
  34. Make a to-do list for tomorrow before you go to bed. It doesn’t have to be a step by step – just 2 to 3 things that you’d feel awesome about accomplishing.
  35. Did you hold a plank that entire time?
  36. masonwoodruffBuy elastic bands like these and do monster walks, slides (walking side to side), and hip adductor work in your living room or office. These will light your buns on fire.
  37. Start tracking something related to your goals, and I mean anything. What gets measured gets managed.
  38. Avoid having tons of sugar for breakfast – or anytime for that matter.
  39. It’s either a hell yes or a no. Stop agreeing to do things you don’t want to do.
  40. Have fun. Play with your kids, friends, your dog, or whatever you consider an enjoyable activity – do it more often, every day actually.
  41. Find a workout partner or group. It’s as easy as sending a Facebook message to that friend that just got into fitness last month. mason woodruff
  42. Buy or make protein bars. They’re super portable, easy to eat, and usually great sources of fiber and micronutrients. I like Quest bars but only the chocolate chip cookie dough flavor. (Be sure to drink plenty of water if you go with Quest bars and already consume a high fiber diet.)
  43. Find your late night craving killer – mine is decaf coffee or the aforementioned protein bar.
  44. Buy the ready-to-go floss with handles and leave them by your toothbrush. It’s great for oral health and small wins like this one add up. Imagine starting your day by making your bed, busting out 20 pushups and squats, brushing AND flossing your teeth, and reading for 30 minutes. Chances are you’re killing it at life in general.
  45. Save your starchy carbs (rice, bread, potatoes) for after strength training or moderately intense exercise.
  46. Use Examine.com or PubMed to research any supplement you’re considering.
  47. Drink your coffee black.cup of smiling black coffee - masonfit
  48. Stop following fitness models on Instagram.
  49. Find a creative outlet. Using writing, painting, music, or whatever to express yourself is one of the most empowering and beneficial things you can do for stress management and wellness.
  50. Do whatever it takes to stay positive. Never beat yourself up over your health or fitness level. We all make mistakes but consistently adding in healthy habits and removing unhealthy habits will lead to long-term success.

Pick out a few and put them into action right now. Good luck!

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