#45: Got Core Habits? Start With These…

#45: Got Core Habits? Start With These…



In today’s episode of the habits mini-series, I will share a few ideas of simple habits you can start today. Often time, people ignore the simple but it’s in the simple that golden lives. Turn simple actions into habits and you can transform your health and life over time.

Do you feel like your physical or emotional health is falling behind these days? Have you created some big health-related goals you are having trouble reaching? If so, it is time to form some healthy habits. Your habits should always be formed before setting goals, as this is exactly what is going to help achieve those goals.

During this mini-series, we touched on many of these items. If you missed them, check out episodes 42, 43, and 44. Prefer reading, go to BeFabBeYou.com/podcast for transcript and citations.


Have you identified your 4-5 core habits?

If you are not sure how to do that, start with two simple questions…

  1. What would be a game-changer for my days?
  2. What one thing if done daily would change my life significantly?

Once you identify the habit, measure it, track it. How often do you do it? 3x week? Then focus on adding more days. How did you do it in the month? And the next month?

Once you are about to follow this habit 75-85% of the time, add another one.

In the meantime, here are some healthy habits you can start doing today that will make a big difference in your overall health and wellness.

Brush and Floss Twice a Day

You probably brush your teeth every day, but you might not be paying close enough attention to your dental hygiene. Your teeth and gums are vital to your physical health, so they should be your top priority. Poor dental hygiene can cause heart disease, diabetes, and cancer. Try to make a habit of brushing and flossing twice a day. This is a simple, yet a beneficial habit, you can start right away.

Let me add a couple of important aspects about your teeth and health…

A study published in the Journal of Dental Research found that tooth infections could increase the risk of heart disease by 2.7 times. Dr Nigel Carter, CEO of the Oral Health Foundation, said: “This research is very worrying as tooth infections are initially caused by tooth decay which is triggered by poor oral hygiene routines and a diet high in sugar.

On that note, think about your eating habits? Are you a sugar lover? Eat or drink foods and beverages with added sugars daily?

Could one of your new habits be to get rid of sugar?  Side effects may include the prevention of diabetes, heart disease, hypertension, digestion issues, brain inflammation, and bone disease. I speak with authority in this departments and I can help you greatly too. Isn’t it wonderful?

Wake Up Early to Exercise

If you are having trouble fitting exercise into your busy schedule, try adding it early in the morning. Yes, waking up earlier is going to be an adjustment, but you will appreciate it for the rest of the day. You are getting your workout done and out of the way early in the morning, it will boost your energy, and make you feel happier and more confident.

If you are a desk worker for 8-12 hours a day, start with a brisk 15-30 minute walk in the morning. While you are walking, you can plan your day –carry a pen or small notepad with you. You can also listen to a book, to a podcast, or to a motivational talk.

This weekend, I met a family with 3 teenage children. The man stood up and said ouch. I asked him if his body was stiff from sitting down for long. He said, yes, I am 56 and I tell my kids, my body just doesn’t work as well as it did. The machine is breaking down and not getting better.

I replied back saying that he was still young and his body doesn’t have to decay that fast. You have another 20-30 years ahead. He said his parents lived until their early 90s so I think I will live long. I have my scotch and smoke my cigar every day. I will be fine. The wife looked at me and rolled her eyes. I shook my head with a smile.

I asked him if he had thought of the quality of this aging process. Exercise, foods, beverages, and smoking matter. He looked at me and said, I walk to work every day. The wife looked at me and said, he works from home and walks to his office. We all laughed out loud and I dropped the subject—Good Lord, right?

Get More Fresh Air

This is a simple habit, right? Try to make it a point to get more fresh air each day. This might mean walking your dog instead of just letting them out in the backyard, or enjoying your lunch outside each day while you are at work. Play with your kids outside and go for a hike on the weekends. Do whatever it takes to get in more fresh air and sunshine.

If you start your day with a 15-30 minute walk, you will knock two things at once: movement and fresh air!

To optimize things, even more, add a 10-15-minute walk after meals (treadmill or outside for that fresh air). This small short action can do wonders for blood sugar balance as you utilize the glucose to move your muscles.

Eat Your Meals Mindfully

Are you having trouble sticking to a healthier diet? IF so, don’t start with changing WHAT you eat, but HOW you eat. Start just by eating more mindfully. Don’t use your phone and don’t watch any TV while you eat. Sit at a table or desk where there aren’t other distractions, and just focusing on the food you are eating. I like to sit in my sunroom and enjoy the view and sounds from the backyard.

Get Enough Sleep

This is a habit many people neglect, assuming it’s not important. But sleep is much more than just not feeling tired the next day. Sleep is absolutely essential for your health and wellbeing. It is needed to reduce stress, feel energized, have proper focus and concentration, manage your weight and physical health, keep your cardiovascular health in check, and o much more. If you can only start one habit, it should be a better sleep routine so you are getting better quality sleep.

Start by turning your all electronics off, including your phone, at least one hour before bedtime. Brownie points if you place that phone at least 6 feet away from you. If you use your phone as your alarm, put it on airplane mode, keep away from your body, and I guarantee you, your alarm will ring still. That’s what I do when I know I’ll need an alarm.

I believe in you. Remember that there’s more than one answer and one solution to circumstances and challenges. Take steps to replace your “I Can’t” with “I Can”.

How awesome would be to start your day with an activity that you know will make a difference in your life? Be strategic about your choices or the world will dictate them.

Need a partner in crime to change your health around? I am here for you. I’d love to help you. Be ready to rock and roll. Go to www.BeFabBeYou.com to book a call.

Next episode, I will wrap up this mini-series and talk about consistency and trade-offs.

Take Action Now:

  • Schedule a FREE call with Maria to discuss a plan to up-level your health

👉 www.BeFabBeYou.com/energy-audit

  • Download a FREE health guide to start journey today

👉 www.BeFabBeYou.com

  • Prefer listening to the Podcast on your favorite platform (iTunes, Spotify, Google Podcast, etc)

👉 anchor.fm/befab-beyou

Questions?  Ask and we answer:

  • Submit a question to be featured in our “Ask Me Anything” episodes

👉 www.BeFabBeYou.com/podcastquestion or email ask@BeFabBeYou.com.

Episodes, great content, and more freebies:

  • Sign up to get episodes delivered to your inbox

👉 www.BeFabBeYou.com/daily

  • Join Maria’s Energy Living mailing list to receive health/fitness strategies, encouragement, free events, recipes, and freebies

👉 https://onboardme.net/6f4647

Like this episode?

  • Subscribe to our Podcast wherever you listen to it: https://anchor.fm/befab-beyou
  • Leave the podcast a rating
  • Tell a friend about Be Fab – Be You Made Simple podcast.
  • If you are listening to us take a screenshot and tag us @maria_horstmann_official on Instagram– add the hashtag #BeFabBeYou for brownie points 😊

Follow Maria:

MEDICAL DISCLAIMER: This podcast is for educational purposes only. It is not a substitute for professional care by a doctor or other qualified medical professional and is provided on the understanding that it does not constitute medical or other professional advice or services.

Know Someone Who Would Enjoy This Video?