6 Healthy Morning Habits to Start Your Day

My morning routine and habits are pretty solid and I wake up excited to get it done.

I am a huge believer that small habits form success and my clients can totally agree!

It is one of my favorite things to discuss with clients because it helps them achieve many of their goals, not just weight loss related goals.

The habits outlined below are habits that I have adapted from podcasts, books, and my own experience, and they work so well for me.

But here’s the thing though: NONE of these habits work…unless you do.

6 Healthy Morning Habits to Start Your Day

You are the one that has to implement these healthy habits every single day. 

Okay, let’s get into it.

Habit #1: I do not touch my phone.
Healthy Morning Habits woman using her phone and drinking her tea

 

Sounds simple, but this is a tough one!

The one minute I use to check my phone always turns into an hour of me scrolling social media, answering emails and DMs. This always makes me feel rushed because it puts me in reaction mode and that doesn’t serve me.

Instead, fight the urge and leave it on the charger for another hour, trust me. 

Try to enjoy your mornings (even if you have kids lol) and take some time to enjoy the way your pillow feels under your head and do some deep breaths.

Habit #2: I make the bed.

It helps you accomplish something first thing in the morning which sets the tone for the day.

I will also open the blinds and windows to allow some light and fresh air in – nothing like the smell of dewy mornings.

Habit #3: I journal.

Healthy Morning Habits woman doing her journal

This is so fun- can you believe I used to roll my eyes every time someone told me they journaled?

But THIS has been one of the most transformational habits I’ve ever implemented.

It helps get my mind clear and it puts me in such a positive mood after I’ve finished.

I will write about where I want to take my business, what I am grateful for, affirmations, ideas, visions, dreams, goals, etc. 

It doesn’t really matter, just write! If you have something that’s stressing you out, then write about it – get it out of your head. You will feel so much better.

Also, if you have a thought that you just want to stop thinking, write it out and then write another thought you want to be thinking instead. Seeing it in front of you makes it stick so much more.

Habit #4: I read.

Healthy Morning Habits woman reading

I read so much when I was younger – middle school & high school mostly. Then I stopped in college because I was busy studying and diving deep into all the information and did not read again until after I had my son.

When I launched my business, there was so much I did not know so I turned to books.

And now I try to read a book every 2 weeks because reading is a favorite hobby. I mostly read business, money and mindset books to help better me and educate myself in areas I need it.

So if you need book recommendations make sure to message me on Instagram because I have read ALOT.

Habit #5: I visualize.

I take a few minutes to visualize where I want my life to be in 1, 3, 5 or 10 years and how I want to feel that day. I set an intention for the day which gives me clear direction and a path of what tasks I need to take daily in order to achieve my long term goals.

Habit #6: I always do my skincare routine and get dressed.


My skincare routine is a sacred time for me. This is the time where I can go into the bathroom, shut the door and apply my serums, moisturizer and sunscreen. After that, I quickly do my hair and makeup but I always take my time with my skincare routine. I love taking care of myself and prioritizing what is important to me because it makes me feel good.

Do you like posts on habits & mindset? Give me your feedback.

What is a daily habit you do that’s made all the difference? Let me know on IG!

 

 

Time Management Tips To Prioritize What’s Important

Have you heard of time batching as a time management tool?

 

If not, you NEED to know ASAP!

 

Time batching is one of the best things I have ever done for my health, business, myself and my kids.

 

For most of us moms, it can be a struggle to effectively manage our time to get the important things done. Unfortunately, this leads to inconsistency, hence, no progress made.

 

With the constant distractions and interruptions from others and technology, finding even just a few minutes at a time to concentrate can feel like a struggle.

 

Back in the day, when I first became a mom, I was a slave to time. I used to wake up without a plan and never got anything done.

 

I mean I would get the easy stuff done, you know the comfortable stuff, like empty the dishwasher and make myself a third cup of coffee because I thought that’s what I needed to be more efficient, right?

WRONG!

 

That’s when I discovered time batching.

This technique has changed the way I get things done.

 

Every night before going to bed, I would write down the top 3 priorities that I need to get done to move the needle in the areas of my life that I value and want to improve on. 

 

 And then, I would find batches of time where I know I can get things done with few distractions – for example, after the kids have had breakfast they can get some screen time while mama focuses and gets some work done.

 

This is a very easy time-management hack that takes full advantage of your CONCENTRATION by doing a lot of the same things together at the same time.

Here is an example of what my days look like when I batch my time:

Wake up – 9:00 AM coffee, feed kids breakfast, get myself ready for the day

9:00 – 9:30 AM clean house (whatever I can get done in that time period)

9:30 – 10:00 AM review my schedule, read, journal 

10:00 – 2:00 PM work 

2:00 – 3:00 PM make dinner  (I like to make dinner early because I get tired later in the day)

3:00 – 6:00 PM play time with kids, be present with the family, take an evening walk

6:00 – 7:00 PM dinner with the family

7:00 – 7:30 PM bath time

7:30 – 9:00 PM kids bedtime 

9:00 – 10:00 PM a little more work 

10:00 – 10:30 PM hang out with the husband & sleep

 

It just feels so much more organized. I used to vacuum 70 times per day, do dishes randomly throughout the day, as if that EVER ends. But one day as I was journaling, I realized that I was spending my days on all the wrong things.

 

Not saying cleaning isn’t important, but it’s not something I needed to be doing all day long at random times because that interfered with my goals.

 

I would get to the end of the day and you know when you’re laying in bed and you’re reflecting on what you had accomplished in the day, it turned out I was doing nothing that I WANTED to do.

 

It was all these tasks that I felt were important but actually weren’t. I was actually buffering but more on this topic another day.

 

Organizing  my time to prioritize the important things also created space for me to take care of my mental and physical health, my family and my growing business.

 

Here are the exact steps for my time management system:

  1. Choose the areas in your life that are a top priority you want to improve in – these aren’t things you have to do anyways like changing diapers, doing dishes or taking out the garbage. These are tasks that you know you need to be doing but you avoid doing them. Example: workout for 20 minutes, prep a fiber-rich dinner for the next day, publish your first blog post.
  2. Then, find times in your day that you CAN and are ABLE to get those things done. These are times when your kids are the most relaxed and when your spouse is busy in the stock market.
  3. Then get these things done – non negotiable. If Beyonce can do it, you can too.

 

Here are a few things you can batch: cooking, cleaning, e-mails, meetings, playtime & reading.

When you batch, you create more space in your life which I’m guessing is a priority if you are reading this.

Do you time batch? Would love it if you shared your tips and your process under this post.

With that, I’m about to sign off and hang with the husband.

Make sure to connect with me on Instagram  @momnutritionist 

Chat soon!

Honor the struggle. The struggle and the obstacles are part of the journey

How to Stay Consistent With Your Weight Loss Goals

Staying consistent with your weight loss goals is the hardest part of maintaining weight loss results for the long term.

In today’s blog, we are going to talk about specific things that can help you stick to your weight loss goals.

When you first start out on your healthy eating journey, you are extremely motivated and you promise yourself that this is it. This time you will stay motivated and consistent and you won’t give up.

After a few weeks, that motivation dies off and you are left feeling bored, tired, and unmotivated.

How to Stay Consistent With Your Weight Loss Goals

Friday planning instead of Sunday planning

I used to plan for my upcoming week on Sundays but Sunday would roll around and I wouldn’t get it done. I like to use my Sundays to relax, do minimal work and spend time with my family. So it felt out of alignment to work on anything that wasn’t those 3 things I just mentioned.

Once I accepted the fact that Sundays just do not work for me or my lifestyle, I decided to change it up.

Every Friday before heading into the weekend, I sit down for 20 minutes and plan the upcoming week’s meals. I don’t always prepare the meals ahead of time – chopping, dicing, cooking – but I will ALWAYS plan the meals.

Just knowing what I am making for lunches and dinners throughout the week relieves me of so much stress and last-minute decision making.

So if you have a hard time planning your week’s meals, then take a look at the day you are trying to get it done.

Sometimes the days you have set to meal prep and meal plan just do not work with your current schedule.

You can plan at any time in the week that best fits your lifestyle.

weight loss dietitian meal planning
Choose one day a week to meal plan and meal prep to help you stay consistent with your weight loss goals

Motivation and Weight Loss

Relying on motivation to lose weight and stay consistent with your healthy eating habits can quickly turn into excuse-making.

I talk about this all the time on my Instagram stories.

It’s not that you don’t have the time or resources to stick to your weight loss goals. How do I know that? Because when you WERE motivated, you found the time and resources to show up and do those things.

But the secret to weight loss, improved health and literally every other goal you have is staying focused and consistent no matter what.

Staying consistent with your health and weight loss goals
Rely on consistency and focus rather than motivation to stay on track of your health and wellness goals

Learn to adapt to the struggles and obstacles

Honor the struggle. The struggle and the obstacles are part of the journey.

How you adapt and grow from these struggles is the difference maker between those that find success and those that don’t.

Do not take the struggles and obstacles that you face along the way to mean that you are not worthy or incapable of finding success.

Coming up against obstacles and struggles is simply an indication that you need to learn to get better.

So remembering that the struggle is part of the journey and working your way through it IS the mindset you need to adapt to continue to grow and achieve your weight loss goals.

Honor the struggle. The struggle and the obstacles are part of the journey
Honor the struggle. The struggle and the obstacles are part of the weight loss and health journey.

Strength Train

Studies show that strength training improves mood, energy and it helps you feel empowered. When you strength train, you gain muscle which helps you feel stronger.

That feeling releases happy hormones which makes you want to go back for more.

You can start with a few days a week of strength training and gradually add on to that as you start building your consistency muscle.

Strength training helps you stay consistent with your weight loss goals because when you build muscle, you burn more calories at rest throughout the day. This means that you have more flexibility with your eating habits because building muscle requires you to eat more. The goal of weight loss is NOT to eat less. You can lose weight and eat MORE calories a day when you focus on the right things like physical activity and eating more protein and fiber. Therefore building muscle helps with weight control and can prevent weight gain.

You can take strength training a step further and hire a personal trainer a few times a week in the beginning to help you with your form and help you achieve results quicker.

If you want to read more about how to lose weight by eating more and sustain it, click here.

Strength training is a great way to control weight
Strength training is a great way to stay consistent with your weight loss goals as it allows for flexibility in your eating habits.

Take pictures!

I highly recommend taking your measurements & a ‘before’ picture to keep track of your progress. Most of my clients take a picture two times per month to track progress and they are always  amazed at how much progress they’ve made. We are human so we tend to forget and downplay how much we have actually accomplished, so taking pictures is a great way to remind you and even empower you.

Finally, take the time to celebrate your victories and all the milestones.

The points mentioned above are not solely for weight loss as you may have noticed. Meal planning, adapting to struggle and strength training are important for overall health and wellness.

Diet and exercise are definitely important when it comes to weight loss but they are not everything. Your mindset is going to play a huge role in your weight loss journey and your consistency. Also, drinking water, aiming for a certain number of steps and doing things you love and enjoy ALL counts!

Remind yourself that weight loss will not happen overnight and the changes made will need to be implemented for life. Therefore, implementing changes that align with your lifestyle and your schedule is going to be extremely important.