Hey there Success fam!
Coach Grace here.
If you’ve been following us for a while, you might remember my “Truth Bomb Tuesday” segments—aka “Tough Love Tuesday.”
Well, I’m back with some truth bombs for anyone who knows they need to take control of their health but hasn’t yet.
I may sound tough, but trust me—it’s all coming from a place of compassion. I care too damn much about your health and quality of life to let you keep making excuses.
So, if you’re ready for some real talk and practical steps, here are 10 free and easy ways to improve your health and fitness:
1. Prioritize Sleep
If you’re not sleeping 7-9 hours every night, you’re holding yourself back. Sleep is vital for energy, mood, recovery, and overall health. Set a regular sleep schedule, reduce screen time before bed, and make sleep a priority. If you want results, you need rest—simple as that.
2. Track EVERYTHING You Eat and Drink
You can’t manage what you don’t measure. Download the free version of MyFitnessPal and start logging everything you consume. This will help you identify where you’re going right, where you’re going wrong, and to make better decisions. You need data to improve, so stop guessing and start tracking.
3. Move More
Just get moving. Set a daily step goal—aim for 10,000 steps—and stretch every day. Walk more, stand more, and take advantage of every opportunity to stay active. You don’t need to overcomplicate it. Daily movement adds up and makes a significant difference over time.
4. Get Outside
Fresh air and natural light are incredible for your mental and physical health. Even a few minutes outside can boost your energy, reduce stress, and improve your mood. Make it a habit to get outdoors daily, whether it’s for a walk, a stretch, or just to sit and breathe.
5. Practice Breathing Exercises
Breathing deeply and correctly can lower stress, improve focus, and even help with muscle recovery. Try simple breathing exercises daily—one of my favorites is the “Box Breath”: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold the end of the exhale for 4 seconds. I love to stand outside first thing in the morning and do this 5 times over a steaming cup of coffee :). It’s like my own little gift to myself. It’s such an incredibly free and easy way to center yourself and to use as a reset throughout the day as needed.
6. Stop Eating Processed Foods (or at least limit them)
Processed foods, even those labeled as “healthy,” (that’s marketing, not healthcare) are full of hidden junk your body doesn’t need or want. At best, they’re empty calories, at worst, they’re causing subtle changes in your internal chemistry leading to a hoard of issues down the road. Stick to whole, natural foods like fruits, vegetables, lean proteins, and healthy fats. Cut the processed stuff and fuel your body with real food. You’ll feel the difference quickly.
7. Limit or Stop Alcohol
Alcohol isn’t just empty calories—it negatively impacts your sleep, recovery, and mental health. Drinking can raise anxiety levels and throw off your emotional balance. Cutting back or eliminating alcohol will have huge benefits for both your body and your mind.
8. Practice Gratitude
Gratitude has a huge impact on mental well-being. No matter what’s going on in your life, there’s always something to be grateful for. Take five minutes each day to write down a few things you appreciate. This simple practice shifts your mindset and helps you stay positive, even in tough times. For those of you with kids, this is a fun and easy activity to do with them as well!
9. Take Action Now
You don’t need more information, you need action. Stop waiting for the perfect time, because there’s never a perfect time—there’s just now. Start with any of the above and add habits one step at at ime. These aren’t huge, complicated changes, but they’re powerful if you stay consistent. You’ve got this. One day at a time, and before you know it, you’ll be further along than you ever imagined.
10. Never Stop
The biggest key to success is consistency. Progress doesn’t happen overnight, and it doesn’t require perfection. What matters is showing up every day and doing the work, even when it’s hard. Don’t stop when it gets tough or when progress seems slow. Keep going, and you’ll get there. And if you fall off track, just get back on.
Remember… the longer you keep driving in the wrong direction, the further you get from your desired destination and the more course correcting you need to do. So even if you’ve been going the wrong way, the sooner you reroute, the better!!
LET’S GROW!!
(tough) Love, hugs, and high fives,
-Coach Grace