TOP Tips to Better Health ☀️
Feel better, move better, and live stronger — starting today!
In 2024 I took my health, fitness, lifestyle balance and happiness to the ultimate heights - and I achieved it when I stopped trying to fit into other people’s boxes and did the things I truly enjoy, the things that are good for me but done in ways that work for me and make me happy. These are my top tips for you to find better health, fitness and happiness!
1. Strength Train at Least Twice a Week
Muscle is the foundation of lifelong health. It supports your metabolism, bone density, hormone balance, immunity, posture, and daily movement. Prioritise strength training to stay strong, mobile, and independent — especially as you age.
2. Learn to Squat, Lunge, Push, and Pull — Properly
These foundational movement patterns show up in everyday life — from getting off the floor to picking up groceries. Learning good technique helps you move better, avoid injury, and protect your lower back. Form first, then load.
3. Prioritise Protein Every Day
Protein is your body’s repair and resilience nutrient. It helps build and maintain muscle, balances blood sugar, supports immune function, and keeps you full. Your needs increase with stress, aging, menopause, illness, or training. Aim for 1.6–2.2g per kg of bodyweight depending on your goals. You can find specific guidelines here
4. Hydrate Like You Mean It
Water impacts everything from energy to digestion to cognitive clarity. Aim for 30ml per kg of body weight daily, and more if you exercise, sweat, or drink caffeine/alcohol. Even mild dehydration can affect performance, focus, and mood.
5. Move Your Body with Cardio You Enjoy
You don’t need to run if you hate it. Walk, cycle, swim, dance — just get your heart rate up regularly. Cardio improves your fitness, brain function, and mental health as well as aiding in weight loss. The best kind? The one you’ll actually do.
6. Eat Regular Meals
Eating regular meals—like breakfast, lunch, dinner, and planned snacks—keeps your body properly fuelled throughout the day. It supports energy levels, helps you hit your daily protein targets, and reduces the likelihood of overeating or intense cravings caused by long periods without food.
7. Mindset Over Comparison
No two health journeys are the same. Focus on finding what works for your lifestyle, energy, and preferences. Sustainable progress starts with self-awareness and patience — not perfection or pressure.
8. Stack Small Wins for Big Progress
You don’t need ideal conditions to make a difference. Small, consistent actions lead to long-term results. One healthy meal. One workout. One moment of calm. Stack those wins daily — and watch your momentum grow.
9. Prioritise Sleep and Recovery
Sleep is where your body rebuilds — physically and mentally. Poor sleep affects hormones, cravings, mood, and energy. Aim for 7–9 hours most nights, and give yourself downtime to recover from training or stress.
10. Focus on Daily Movement (Not Just Workouts)
Your body thrives on regular motion. Even outside the gym, aim to move every hour — walk, stretch, garden, take the stairs. Movement is medicine, and it doesn’t always have to be formal exercise.
11. Eat Whole Foods Most of the Time
Your body knows what to do with real food. Prioritise protein, veggies, whole grains, and healthy fats. You don’t have to be perfect — just make whole, minimally processed choices your go-to most of the time.
My afternoon platter hack is THE BEST - make it healthy with lots of veggies and protein BUT add a treat or two!
12. Limit Added Sugar
Sugar is calorie-dense with little nutritional value. When it's not used for immediate energy—especially if muscle mass is low—it’s easily stored as body fat. Limiting added sugar supports better energy balance, blood sugar stability, and long-term weight management.
13. Re–think That Drink
Alcohol is a depressant that slows down your body’s processes, including metabolism, until it’s fully cleared from your system. It often leads to poor food choices, lower activity levels the next day, and can trigger increased anxiety in the days following. All of this can sabotage your health goals and contribute to unwanted weight gain.
14. Do Mini Inventories
Small check-ins go a long way. Are you drinking enough water? Getting enough protein? Is your snacking dragging you down or your lunches lacking quality? Pick one area at a time and tighten it up. You don’t need to track forever — just enough to spot your blind spots and build better habits.
15. Keep an Eye on Stress and Mental Health
Chronic stress can stall fat loss, impact digestion, and disrupt sleep which all affect health and exercise choices and performance. Practice simple daily resets — breathwork, nature walks, journaling, or setting boundaries — to lower your stress load and protect your health. Mental health isn’t just about avoiding stress — it’s about building a life that feels good to live. Track how you feel physically, emotionally, and socially. If something’s consistently draining you, it might be time to adjust, simplify, or shift focus.
Interested in working 1:1 with me to improve your health and lifestyle? Explore Health And Lifestyle Coaching
