Tips To Better Health
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 started doing the things I truly enjoy. I focused on what felt good, what moved the needle, and how I could do it all in a way that worked for me.
Here are my top tips to help you build better health, fitness, and happiness — without the overwhelm
- Goal Set and Track Progress
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. Progress becomes easier to see (and celebrate) when you’ve got some basic data behind you. - 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 around 2g per kg of bodyweight depending on your goals. Not every meal needs to be perfect — but they should all be protein-aware. - Mindset Matters
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. Practise gratitude, spend time in nature, and remember: you don’t need ideal conditions to make a difference. One healthy meal. One workout. One moment of calm. Stack those wins. - 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. Start small, go slow, and be consistent. - 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. When you move well, you feel strong and confident in your body. - 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 slight dehydration can affect your focus, mood, and motivation — and it’s one of the easiest things to fix. - Eat Regular Meals
Skipping meals might seem like a quick fix, but it often backfires with cravings, overeating, or fatigue later. Eating regular meals — like breakfast, lunch, dinner, and planned snacks — keeps your energy steady, supports recovery, and helps you hit daily protein and fibre targets. - 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 heart health, brain function, mood, and endurance. The best kind? The one you enjoy and will actually stick with. - Prioritise Sleep and Recovery
Sleep is where the real magic happens. It’s when your body and brain reset, recover, and rebuild. Skimping on rest affects your hormones, mood, hunger cues, and workout performance. Aim for 7–9 hours most nights, and carve out time to rest, reflect, and recharge. - Focus on Daily Movement (Not Just Workouts)
Your body loves to move. Even on non-training days, get up and move every hour — walk, stretch, take the stairs, potter around the house. Movement doesn’t need to be intense to be beneficial. It boosts circulation, mood, creativity, and mental clarity. - Don’t Forget to Self-Care
Health isn’t just about exercise and food — it’s also about energy management. Make time for rituals that recharge you: morning routines, screen-free time, reading, rest days, or creative hobbies. When your nervous system feels safe and nourished, your motivation naturally follows. - Eat Whole Foods Most of the Time
Your body thrives on real food — the kind with minimal packaging and a short ingredient list. Load your plate with lean proteins, veggies, fruits, whole grains, and healthy fats. My go-to? A colourful afternoon platter loaded with veggies, dips, protein, and a few small treats. Nourish first, then sprinkle in joy. - Power of Posture
Good posture isn’t just about standing tall — it protects your spine, strengthens your core, and improves movement efficiency. It also makes your workouts more effective and your body feel stronger. The way you carry yourself physically affects how you feel mentally. - Limit Added Sugar
Sugar can sneak into almost everything. While there’s room for treats, too much added sugar can lead to blood sugar spikes, fatigue, fat gain, and inflammation. Build awareness around labels, and keep your sweet moments mindful, not mindless. - Re–Think That Drink
Alcohol doesn’t just impact your liver — it affects your metabolism, mood, recovery, cravings, and decision-making. You don’t have to quit forever, but reducing your intake (or taking breaks) can do wonders for energy, digestion, sleep, and fat loss. Explore alternatives and rituals that feel just as rewarding. - Keep an Eye on Stress and Mental Health
You can’t control everything — but you can control your response. Chronic stress affects every system in your body. Create a daily mental health hygiene routine: fresh air, breathing, phone boundaries, or a few lines in a journal. Stress awareness isn’t a luxury — it’s a necessity for physical and emotional health.