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  • Writer's pictureJoanna Loughran

How to put the FIT into your everyday routine

In our fast-paced world, it's easy to let healthy habits fall by the wayside. We often find ourselves caught up in the whirlwind of daily responsibilities, leaving little time or energy for self-care. However, incorporating fitness, nutrition, and wellness into our everyday routines is not only achievable and essential for overall well-being but is crucial for healthy aging as well. By putting the "FIT" into your daily life, you can enhance your physical health, boost your mood, and increase your productivity and not just live but THRIVE!

Here's how to make it happen:


  1. Start Small: Begin by integrating short bursts of activity into your day. Take the stairs instead of the elevator, go for a brisk walk during your lunch break, or do a quick set of bodyweight exercises before bed. Small, consistent efforts can lead to significant results over time.

  2. Find What You Enjoy: Experiment with different forms of exercise until you find activities that you genuinely enjoy. Whether it's yoga, dancing, cycling, or hiking, incorporating activities that bring you joy will make it easier to stay committed in the long run.

  3. Schedule It In: Treat your workouts like any other important appointment. Block off time in your calendar for exercise, and prioritize it just as you would a work meeting or social event.

  4. Mix It Up: Keep your routine diverse to prevent boredom and plateauing. Alternate between cardio, strength training, flexibility exercises, and restorative practices to target different muscle groups and keep your body challenged.


  1. Plan Ahead: Set yourself up for success by planning your meals and snacks in advance. Batch cooking on weekends, preparing grab-and-go options, and stocking your pantry with healthy staples can help you make better choices throughout the week.

  2. Focus on Whole Foods: Build your diet around whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants to support your overall health and vitality.

  3. Practice Mindful Eating: Slow down and savor your meals, paying attention to hunger and fullness cues. Avoid distractions like screens or work while eating, and take the time to appreciate the flavors and textures of your food.

  4. Stay Hydrated: Drink plenty of water throughout the day to support digestion, regulate body temperature, and maintain energy levels. Carry a reusable water bottle with you as a reminder to stay hydrated wherever you go.


  1. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to support physical and mental recovery. Create a relaxing bedtime routine, limit screen time before bed, and optimize your sleep environment for comfort and tranquility.

  2. Manage Stress: Incorporate stress-reducing practices such as meditation, deep breathing exercises, or spending time in nature. Prioritize activities that bring you joy and relaxation, and don't hesitate to seek support from friends, family, or a mental health professional if needed.

  3. Cultivate Connection: Nurture your relationships and social connections, as human connection is essential for emotional well-being. Make time for meaningful interactions with loved ones, whether it's sharing a meal, going for a walk together, or simply having a heartfelt conversation.

  4. Practice Gratitude: Cultivate an attitude of gratitude by acknowledging and appreciating the positive aspects of your life. Keep a gratitude journal, take time each day to reflect on what you're thankful for, and express gratitude to others whenever possible.

By incorporating fitness, nutrition, and wellness into your everyday routine, you can transform your lifestyle and unlock a happier, healthier you. Remember, it's not about perfection but progress. Start small, stay consistent, and celebrate your achievements along the way. With dedication and determination, you can put the "FIT" into your daily life and thrive in all aspects of your well-being.

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