How to plan a healthy day

Here is your layout for an ideal day, in terms of habits, food, and exercise. 

There is no perfect plan, only the one that allows your adherence over time.

Send an email with questions of your own!

Wake Up

• Get out of bed immediately when your alarm rings. This trains your body to get moving and not need to rely on more sleep.

• Use the restroom, then drink 20oz (600mL) of cool water.

• Move the body, outside is best. Taking a walk in the sunlight naturally helps your body wake up to begin your day.

• I prefer a workout first thing in the morning but a light walk, quick yoga flow, or foam rolling session on your own work really well when you are busy. But pick one, your body deserves it. Here are the four best foam rolling exercises for tight bodies.

• Look over your schedule for the day ahead and plan accordingly.

Breakfast, click for examples

• One coffee (two max) to preserve your adrenal system. I very much enjoy espresso! No sugar or sweetener is best.

• One handful berries or fruit.

• One handful protein.

• One handful complex carbohydrates.

• Protein shake with fiber powder and creatine, preferably with more fruit.

• Take morning (AM) dosage of multivitamins.

Mid Day

• Warm tea helps to keep hunger away until lunch. Drink herbal tea with no caffeine. Warm lemon water works as well.

• A protein shake here is a great option if it was missed at breakfast. A snack works too!

• Stand up away from the computer and move. Stretch the chest, march the legs, do a couple squats, or even foam roll if appropriate.

• Drink 20oz (600mL) of water.

Lunch, click for examples

• One handful berries or fruit.

• One to two handfuls of protein.

• Two handfuls of vegetables, leafy greens preferred

• Drink 20 to 40oz (600mL to 1.2L) of water.

Dinner, click for examples

• One handful berries or fruit.

• One handful protein.

• Two handfuls of vegetables, leafy greens preferred.

• Drink 20 to 40oz (600mL to 1.2L) of water.

• Take evening (PM) dosage of multivitamins.

Evening/ bedtime

• Tidy up your schedule for the following day. When it's written down, the brain does not feel the need to continually process that information and helps the overthinking while laying in bed.

• Write, or recite, the highlight of your day. This leaves each day on a high-note rather than dwelling on the negative.

• Write, or recite, three things that brought gratitude. This will ease anxiety and promote optimism. 

• Write, or recite, the one thing coming tomorrow that brings the most excitement.

• Turn screens off an hour before bed so the eyes can relax and our bodes can produce its own melatonin. You don't need to watch another episode at the expense of your sleep!

• Dim the lights in your home an hour before bed (or more!).

• Just before bed (ideally after a warm shower) foam roll and stretch please! You will feel more comfortable in your bed and fall asleep quickly. Stretch in dim light or even the dark; bonus points if you use headphones and follow a guided meditation, a guided stretch, or simply listen to binaural beats. Examples of foam rolling exercises.