A journey of a thousand miles begins with a single step ~ Chinese Proverb
hen we think about our health and fitness goals, our minds usually jump straight to a big, dramatic transformation. Although it's an exciting thought, it can also make us feel like there's a huge mountain ahead of us to climb. And maybe there is. But it doesn't mean we can't eventually reach these goals. What it does mean, though, is that we need to consider our approach carefully.
It’s very easy to feel overwhelmed when setting big goals, so the key is to focus on the little health wins and celebrate all our smaller achievements along the way. Over time, these little wins will snowball into the manifestation of your biggest goals.
Here's a list of 50 simple, little health wins to keep you on the path to achieving huge results. Try to add a couple of new wins each day, and it won't be long before you see huge health results!
Spoiler alert: If you’re reading this blog post, you’re already ticking off health win number 37!
Drink more water
Having a big glass of water is one of the essential parts of your morning routine and should be made a top priority (after going to the toilet, of course!).
For an even bigger health boost, stick to purified, alkaline water and make sure you drink at least 2 litres each day. Carrying a large water bottle with you throughout the day is a good way to track your intake.
Only shop in the produce aisles
Just try it out! See if you can do a week’s worth of food shopping without adding a single item of processed food to your shopping trolley.
Your fridge will be stocked full of fresh fruit and vegetables, and none of those tempting nasties will be staring back at you from the fridge when you're feeling bored or vulnerable. Need some whole foods meal inspiration? One Green Planet is a recipe resource to drool over.
Leave the table salt off the table, and enjoy the health benefits of sea salt
Add Celtic sea salt or Himalayan salt to your diet
There is a vast difference between processed table salt and real, unrefined sea salt. Himalayan and Celtic sea salts are particularly rich in minerals and support the health of our bodies in many ways. So leave the table salt off the table, and enjoy the health benefits of sea salt.
Drink lemon and ginger tea
his tasty beverage can be enjoyed hot or cold and is an easy little health hack with big benefits. It'll boost your immune system, assist in healthy weight loss and make your skin and hair glow - find out how.
Get some sunshine
The sun gets a pretty bad rap, especially in sunny Australia where sunburn is synonymous with a day at the beach. However, the health benefits of getting a bit of sun each day, far outweigh the risks of getting a bit too much.
Just 10 minutes of meditation each day is enough to help keep our minds clear and healthy
Meditate for 10 minutes
It can't be said enough; Our mental health is just as important as our physical health. More accurately, our psychological and physical health are deeply intertwined. Fortunately, just 10 minutes of meditation each day is enough to help keep our minds clear and healthy.
Cut out dessert
… Not! Dessert doesn't have to harm our health. In fact, with the right ingredients, our sweet, gooey indulgences can actually be good for us.
We do have one pro-tip for this one though: Eat the sweet stuff in the morning, instead of after dinner. This way, you can use the extra energy during the day and allow your digestive system to rest while you sleep. How good do vanilla protein cookie dough truffles sound?!
Take opportunities to move
Incorporating little bits of exercise into each day is much less daunting than committing to even one full workout. It can be as simple as taking the stairs instead of the lift, parking a little further from work and walking, or maybe even challenging yourself to a certain number of bodyweight squats each day.
Switch to flight mode and put your devices down at least an hour before you go to bed
Avoid using technology an hour before bed
Good quality sleep is vital for good health, but bright screens and distracting notifications can get in the way of your body's natural preparation for bedtime. Switch to flight mode and put your devices down at least an hour before you go to bed to make sure you get the most out of your time in bed.
Relax in an Epsom salt bath
This cheap and handy household item is a naturally occurring, pure mineral compound of magnesium and sulphate; a combination with very powerful health benefits for our joints, muscles and the brain. Detoxifying Epsom salt baths not only restore balance to our bodies but can also improve the symptoms of many health conditions.
Opt for natural skin care
Let's face it; if you wouldn't put it in your mouth, you shouldn't put in on your skin. Our skin is our biggest organ, and it absorbs everything, good and bad. So, when it comes to personal hygiene and beauty products, avoid the mainstream, chemical-based toxic stuff with the false and flashy marketing, and opt for products with natural, organic and health-promoting ingredients. Here are 6 natural remedies to improve your skin.
Find the healthiest version of junk foods
Living a healthy lifestyle doesn't mean you can't have naughty treats now and then. If that were the case, hardly anyone would be interested in being healthy! Opt for organic coconut ice-cream instead of dairy-based ice-cream, and organic dark chocolate instead of dairy milk chocolate. It's all about reading ingredient labels! To take your health to the next level, you can make your treats at home.Why not try our Matcha Mint Choc Chip Nicecream? It tastes like junk food, but it isn’t (shhh).
Create a sleep schedule
This one is really simple, but easier said than done. Try your best to go to sleep a bit earlier and wake up a bit earlier too. Ideally, try to go to bed and wake up at the same time every day, because having a solid sleep routine has a surprisingly profound effect on your wellbeing. Why not check out our 10 steps to you best rest yet?
Keeping our caffeine intake as low as possible will help us stay calm, be more in touch with what our bodies are trying to tell us
Avoid caffeinated beverages
Like alcohol, caffeine is technically a legal drug, and its impact on our health is often downplayed. If you’re a big coffee drinker, see if you can cut down a little. Perhaps you can replace a few cups of coffee with an organic herbal tea infusion? Coffee is pretty delicious, but keeping our caffeine intake as low as possible will help us stay calm, be more in touch with what our bodies are trying to tell us, and get into a healthier sleep routine. If it's energy you're after - try this healthy and powerful, caffeine-free vitality buzz.
Do a 4-minute workout
Yes, you read correctly – 4 minutes! Getting your heart rate up with High-Intensity Interval Training for as little as 4 minutes is enough to keep you in shape when your schedule is too tight to squeeze in regular gym sessions.
Buy a salt lamp for your bedroom
Traditional bedroom lighting is too bright and could be preventing you from getting the best possible sleep. Not only do Himalayan salt lamps solve this problem with their subtle and natural light, but they also have the power to purify the air and balance out your body, as well as your surroundings, by emitting negatively charged ions.
Practice gratitude & positive affirmations
No one can really understand just how powerful positive affirmations can be until they experience this practice for themselves. Combine this thought technique with an attitude of gratitude, and get set to transform your health along with every other aspect of your life.
Try coconut oil pulling
Swishing a tablespoon of coconut oil around your mouth for 10-20 minutes a day has been proven more effective than flossing for promoting healthy teeth and gums. It’s also one of the best ways to naturally whiten your teeth.
Spend time with health-conscious friends
We are the average of the five people we spend the most time with, so spend more time with friends who are into health and fitness. It turns out we are much more heavily influenced by our relationships than we’d care to admit.
Eat two Brazil nuts
Getting enough selenium is essential to many aspects of our health, from balancing our mood to supporting our thyroid function. The best way to make sure you’re getting enough of this mineral, among many others, is to eat two Brazil nuts each day. Two nuts? Too easy!
Make a superfood smoothie bowl
Smoothie bowls are probably the most deliciously indulgent, nutrient-packed health hack there is. You could go out to a cafe and spend anywhere between $9 and $18 (sometimes worth it), or you could make a superfood smoothie bowl at home, whenever you like, for a fraction of the cost. Head on over to our recipes section where you’ll find some smoothie bowl inspiration.
Whether you take a plant-based probiotic or consume fermented food and drinks like kimchi and kombucha, getting a gut full of good bacteria can make you feel better in more ways than you’d expect. These 5 facts will make you want to prioritise probiotics.
Get it on
Having sex could be at the top of the list when it comes to fun ways to give yourself (and your partner) a health boost. It can be a pretty good workout and is well known as a great stress reliever, but sex also comes with a bunch of other health benefits, from improving your immune function to preventing serious diseases. Why don’t they teach us this in Sex Ed!?
Just add garlic
Although garlic is a great source of some essential vitamins and minerals, it's the sulphur-containing compounds in garlic that make this highly medicinal plant stand out. It's an amazing immune system supporter that fights inflammation, keeps our blood pressure steady, and our heart and lungs healthy. Believe it or not, there are even more reasons to eat more of this smelly superfood.
Drinking alcohol is seen as a very normal and sometimes unavoidable part of life. However, this doesn't need to be the case (see number 19 in this list). Let's get real - if you made an honest pro's and con's list about alcohol, you'd be tea-total by today.
Eat more whole foods
When it comes to whole foods, we should all be eating more, not less. ‘Let food be thy medicine' and feast on legumes, beans, whole grains, vegetables, nuts, seeds and fruit. When you're eating a whole foods plant-based diet, there's no need for eating tiny portions or obsessively restricting calories. Eating an abundance of real food is the key to real health.
It’s through our inhalations that we deliver oxygen to our blood, which then carries it to all the cells in our body. Taking deep, slow and deliberate breaths is not only calming and invigorating, but it also keeps our bodies healthy and performing well. Here are 18 benefits to deep breathing (and how to do it right).
Poop in a squat
Yes, poop - we’re talking about poop. Everyone does it, but not many of us are doing it right. Sitting on a conventional toilet is actually pretty terrible for your digestive health, as it doesn’t allow your Puborectalis muscle to release the kink in our colon. Your body is designed to eliminate waste in a squat position, but this doesn’t mean you need to start standing on the toilet seat or going outside! A Squatty Potty allows you to sit in a squat from the comfort of the toilet seat, or alternatively, you can keep a crate in the bathroom.
Choose plants and avoid processed meats
Many studies reveal a strong link between processed meat and disease. The great thing is, eating a plant-based diet is super easy these days, thanks to the ever-growing number of delicious plant-based products on the market. Have you tried Tropeaka plant-based protein?
Make a daily habit of closing your eyes and visualising your goals
Visualise health and fitness
The ability to achieve a goal can be unlocked by first mastering the ability to visualise it. We perceive real-world experiences and imaginary experiences no differently on a neural level, and this can be used to our advantage. Make a daily habit of closing your eyes and visualising your goals to begin carving out the neural pathways that will lead you to achieve them.
Make movement part of your morning routine
Whether it’s a 5-minute yoga routine when you get out of bed, or an early morning stroll around the block with your furry friend; making movement a part of your morning routine is the healthiest way to start the day. It’s a good way to get energised without needing a coffee, and it sets you up to have a positive and healthy day.
Use ‘Do Not Disturb’ mode
Don’t be afraid to disconnect when you need some time to yourself; like when you’re sleeping, studying, or simply relaxing. Those notifications aren’t going anywhere; they can wait until you’re ready.
Clean out your social media “friends.”
Similarly to number 32, it’s important to take a step back from social media so you can connect with your immediate reality and foster your true sense of ‘self.’ Cleaning out your social media ‘friends list’ to weed out any sources of negative energy can provide a big boost to your mental health by making room for more positive interactions and genuine connections.
Smile more and stress less
We all have the power to relieve ourselves from mental distress and the related physiological symptoms. It's often easier said than done, but simply letting go and smiling peacefully is one way you can have a little win and feel a lot better. After all, one of the only things we can control is how we respond to the things we can’t control.
Avoid white, refined carbohydrates
Never cut carbs, because carbs are life. However, it's important to understand that not all carbs are created equal. White, refined sugar, bread and other highly processed foods offer very little nutritional value. Choose complex carbs to fuel your fitness.
Plan your day
Rarely do we intend to make unhealthy choices. Something takes over, and it just happens. Sometimes we get hungry or bored, and we don't have a plan in place to deal with these situations in a healthy way. Planning out a healthy day not only sets up our positive intentions, but it prevents indecisiveness and poor productivity, as well as confusion about what to eat, where to go, and who to see. Don't let decision fatigue hold you back from your health goals!
Even if it’s just one page of a book, reading something each day can improve your mental health and help your brain function at its best. Here are 5 ways that reading can improve your health. So yes; reading this blog post is a health win!
Spend time with animals
Animals are much more onto it than we give them credit for, and there’s a lot we can learn from them. Our furry friends can improve our health in a variety of ways, from keeping us calm and making us laugh, to getting us outside and keeping us active.
Spend some time alone
We know social interaction is important for our mental health, but it’s equally important to get a good dose of solitude now and then. The amount of alone time required varies from person to person, but we all need it, and everyone can benefit enormously from becoming comfortable with their own company.
Cook with vegetable stock or water instead of oil
Not many people realise that oil isn’t a necessary part of cooking, nor do they realise that it isn’t so great for their health. Fortunately, water or vegetable stock works perfectly fine for cooking absolutely anything. Or - if you’re roasting veggies - just lay them on a sheet of baking paper.
Walk, run or ride to where you need to be
If you have the time and can make the distance, choose a healthier way to get to where you're going. Walking, running or riding your bike will help you save money, save the planet, and get fit and healthy all at once. The less time we can spend driving cars, the better life would be for all of us.
We can all benefit from a good stretch, whether we’ve been working at a desk all day or training for a marathon
Incorporate stretching into your day
We can all benefit from a good stretch, whether we’ve been working at a desk all day or training for a marathon. Stretching not only improves our flexibility and prevents injuries, but it also helps eliminate the body’s waste products that are stored in our muscles.
Eat more greens
The green stuff is the good stuff, and the more we eat, the better; so challenge yourself to have some greens with every meal. Whether you opt for a big salad, a green smoothie, or steamed greens on the side - get them in!
Eat more fruit - especially in the morning
Fruit is great for snacking during the day, but it’s also the ideal base for your breakfast. Fruit gently wakes up your digestive system and provides you with a quick and clean source of energy and vital nutrients.
Chill out in the evening
To help your body prepare for a good night’s sleep, choose relaxing and quiet activities to end your day. This is especially important after a particularly hectic day at work or school.
Heels are out
Swap your unhealthy high-heeled shoes for some flat-soled kicks. Your ankles, knees, calves, hips and back will thank you, and you’ll be much more willing and able to walk around. The damage high heels can cause to your body is not worth that bit of extra height, and hey - activewear is so in right now. Have you heard of barefoot shoes?
Opt for daytime activities
If you've ever tried to get into a good sleep routine, you're probably familiar with the way a fun weekend can ruin all that. Instead of accepting all the invites to late night shenanigans, opt for daytime activities, so you can still get a good night's sleep. If there are no day time events on your calendar, create your own!
Practice mindful eating
Just because we can eat our lunch while changing our clothes and talking on the phone, it doesn't mean we should. Although it's pretty normal these days, it isn't healthy. Mindful eating is the practice of being fully present in the experience of eating and can do wonders for our relationship with food while helping us reconnect with our bodies.
Sit up straight
Becoming conscious of your posture when sitting, standing and walking, is a simple way to make a massive difference to your wellbeing. A great way to improve your posture, engage your core, and reduce back pain is to swap your boring office chair for something a little more ergo-friendly.
Fasting sounds scary, but with intermittent fasting, you can follow the 16/8 protocol and be asleep for most of the fasting period. Finishing dinner by 6 pm and waiting until 10 am before you eat breakfast is a great way to potentially reduce body fat, gain muscle and improve your overall health. It's also much easier and a lot more fun than traditional dieting. Here are 7 reasons diets suck!
Enjoy picking your quick and easy little healthy wins, and trust that it’s only a matter of time and consistency before your biggest, scariest goals become your new starting point!