70 Simple Daily Habits You Can Do For Health, Fitness & Wellness


One of the biggest road blocks that people tell me they have is time. We are all living in a super busy, wound up, go all day kind of world. Getting in eating healthy and workouts and stress reduction can actually be a challenge when you’re trying to juggle work, family, relationships and more. (Believe me – I am right there with you!)

I was talking with one of our fitness retreat guests the other day and she wanted simple, broken down ideas of what she could do immediately when she returned home. Change seemed overwhelming for her and I know it is for many other people too. So I decided to create this easy list of 70 simple daily habits to give you ideas of what you can do right now to make small changes in your daily routine.

My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit or you can choose a different one each day. You can extend to a week if you’d prefer. Either way, the list was created to show you that there are many different little tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what feels good for you!



Add in a new color food (yellow, red, green, purple, white, orange, blue)

Try a new food

Eat at least 1 serving of fruits and vegetables daily

Use portion control

Eat all unprocessed foods

Have a no sweets day

Drink water

“Healthify” an otherwise unhealthy meal

Have protein at each meal (can be animal or plant based)

Chew your food completely

Eat without distractions

Eat sitting down rather than standing up

Meal prep

Limit caffeine in the afternoon

No white/refined carbs

Look ahead the menu if going out to eat so you can decide which healthy item you’ll have

No artificial sweeteners

Add in healthy fats

Stop before you’re stuffed (you can have the rest later)

Take a multi

Get in your Omega 3s

Take quick snacks with you if you’ll be traveling or on the go

Seek out recipes from cookbooks or online blogs if you need inspiration


Make time for recovery (stretch, foam roll, dynamic flexibility)

Try a new workout

Change your current workout (tempo, sets, reps, weight, interval time, etc)

Take your workout outside

Track your progress so you know what’s working and what isn’t

If you’re not sure where to start – seek help from a professional so you can get going

Take a walk

Something is better than nothing (even 5 minutes)

Take advantage of vacation time and get in regular workouts

Try an outdoor activity instead of a conventional workout (go paddle boarding, cycling, hiking, cross country skiing)

If it causes you pain, don’t do …

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A Few Simple Tips For Finding A Great Dentist

Finding a great dentist isn’t easy. Whether you live in Hawaii or Wichita, this can be a daunting task, especially if you haven’t been to a dentist for a while. But look no further, than this article. Finding a dentist is easier than you think if you simply apply the tips that follow.

Ask People You Know

A great way to find a dentist is to ask other people that you know and trust. Ask your family, colleagues or friends. Often they will have good recommendations. In addition to asking what dentist they recommend, ask about other qualitative factors. Find out if the dentist is friendly, has a nice waiting room and has a great staff.

What if you are new to an area?

If you are new to an area, you may not know anyone who can recommend a great dentist. So what do you do in this scenario? Ask credible people who are in a position to know who the best dentists are. Often hospitals and other health facilities employ the services of a number of dentists. So they are in a great position to know who the best dentists are. All you need to do is call them up and ask for a recommendation.

You can also ask a local dental school. Dental schools are in a great position to know who the best dentists are in the area. In addition, dental schools may even offer lower rates than a regular dentist for dental care. Sure, you will have students performing your dental care, but they will be well supervised by extremely experience dentists who know what they are doing.

Use the Internet

Now days, everything is on the web. Search for a website that lists dentists in your area along with patient reviews. Look for a dentist that is convenient for you and also look at their reviews. Make sure that their patients have a lot of good things to say about them. And if a dentist has a lot of negative reviews, look elsewhere.

Also visit the dentist’s website. You can learn a lot by checking out their website. Does the dentist offer all of the dental services required to meet their needs? You can also get a feel for the dentist’s personality by the way they have designed their site and what they talk about on their website. And if the dentist has posted a video, then you are really in luck. You can get a good sense of their personality too.

Special Dental Needs

When choosing a dentist, you should also consider your special dental needs. If you have healthy teeth, choosing a dentist is easier as all dentists are able to do the basics like cleanings and taking x-rays. But if you have crooked teeth you may want a dentist that specializes in orthodontics. Or if you want your teeth to look better you may want a dentist that specializes in cosmetic dentistry and so on.

Check Your Dental Plan

Another great …

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Simple Tips to Keep the Dentist Away!

Sugar Sugar everywhere! How can one even avoid eating candies, chocolates, cakes, ice creams, etc if all you get is a load of cavities!

Don’t you just want to run away from the sound of someone calling “you should check with your dentist” or the war on fighting cavities and bad breath; when knowing that you cannot even resist the fresh smell of your favorite deserts especially when you pass by a bakery?

  1. 45° Brushing

Brushing is one of the easiest job anyone can do. While you are at it make sure to position the bristles of your toothbrush at a 45° angle near your gum line and in a circular motion start brushing the outer/inner layer of your teeth and gums gently in order to avoid bleeding. Then, brush the roof and the surface of your mouth to remove any leftover bacteria, which might cause bad breath.

Now remember to brush your teeth twice a day and also change the head of your electric toothbrush or switch to a new toothbrush after every 2-3 months to avoid bacteria build up on the bristles.

  1. Clean Your Tongue

If you were communicating with someone and suddenly a swoosh of his/her bad breath hit your nose then just imagine how disgusted you would feel. Likewise, imagine if the bad breath came from you instead of the other person!

So, you see; cleaning your tongue is very important. Just use your tongue scraper ‘every morning’ to remove whitish yellow plaque off your tongue and freshen your breath; as it’s far more effective than using the bristles of your toothbrush on your tongue.

  1. Gargle

Gargling is one of the best steps after brushing your teeth and scraping of your tongue. Plus you can do this at any time of the day after any random meal you have had. There are plenty of ways to gargle your mouth:

  • Mix a teaspoon of salt in warm water and gargle after brushing your teeth. The salt helps to whiten the teeth and hot water kills any leftover bacteria.
  • A mixture of apple cider and vinegar helps whiten your teeth, remove stains, and kill bacteria in your mouth and gums.
  • Or just simply use mouthwash free of fluoride and alcohol. Fluoride is a chemical that can turn your teeth yellow and alcohol can make your mouth susceptible to bacteria by drying the tissues in your mouth.
  1. Vitamins, Calcium and Detergent Foods

There are many nutritious foods in the world that can improve your dental health properly by making them healthy on every bite.

  • Having plenty of calcium is essential for your body, teeth and bones so it’s better to drink milk, orange juice and to eat cheese, yogurt, broccoli and other dairy products. You can also take a prescription on calcium supplements according to your age and diet.
  • For maintaining the health of your teeth and gums, it is necessary to eat vitamin D. Although, vitamin B complex is also necessary as it stops teeth and gums from
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