Getting 1 per cent better every day counts for a lot in the long term.
So while you can set huge health and fitness goals you’ll actually get a lot further faster if you make tiny improvements every day.
Small changes, big results
Your daily decisions affect your body, your health, your prosperity - and your happiness too.
And real transformation comes from the compound effect of small changes in your daily behaviour.
Tiny positive habits are the compound interest of self-care and self-improvement. By adopting these habits consistently, you’ll see small changes accumulate into big results.
They’ll have a revolutionary effect on your body and your health.
But you don’t need to adopt them all at once.
Pick the ones that resonate with you the most and put them into practice - then work from there.
They’ll quickly become instinctive. Then you can add more of them into your routine.
31 tiny changes that will transform your body
1. Think like a lion
Work, train, operate like a lion.
Sprint. Rest. Repeat.
2. Move every day
A little cardio every day. It’s one of the best things you can do for your physical - and your mental - health.
3. Take a cold shower
Just a 15 second blast of cold water will improve your circulation, strengthen your immune system and aid recovery of sore muscles. And power you into action too!
4. Strengthen your lower back
The best way to prevent lower back pain? Build stronger core muscles. Focus on exercises that target the abdominal muscles and gluteus maximus – like squats.
5. Power up with a HIIT workout
High-Intensity Interval Training (HIIT) improves your fitness faster than endurance exercise while also fighting heart disease, hypertension, and diabetes.
Impressive results – with a lot less time in the gym!
6. Warm up before workouts…
A muscle-warming routine before any kind of workout will improve your performance - and prevent injury.
7. And stretch afterwards
Stretch out to stop the build up of lactic acid in your muscles which makes them sore and achy after exercise. And again, reduce the chance of injury.
8. Schedule a massage
Massage reduces muscle pain and soreness - and increases your flexibility and range of motion. It relieves stress and anxiety, helps you sleep better, and improves your immune function.
9. Stand up straight
Consciously pull your shoulders back, hold your head high and stand up straight. Not only does it keep your body properly aligned, good posture makes you look younger, stronger and more confident.
10. Mix up your sports
Trying a new activity can inspire you to get moving – as well as working your muscles in new ways. Enjoying the exercise you’re doing is the best way of sticking with it.
11. Wear sunscreen
UV rays are your skin’s worst enemy!
They cause premature aging and cellular damage. So protecting yourself from the sun is one of the best things you can do.
Even on cloudy days the UV rays can cause damage, so wear sun protection every day.
12. Lift heavy weights
Resistance training will strengthen your muscles, improve your body composition and increase your metabolic rate – meaning you’ll burn more calories at rest.
13. Wash your face twice a day
For clear, healthy skin you need to wash your face to get rid of dirt, and excess oil. Twice a day is best – morning and evening – but if you’ve had a sweaty workout session do it after that too to get rid of the salt which can dry out your skin.
Our Daily Face Wash will get your face really clean and also gently exfoliates away dead skin cells to keep your skin looking brighter and feeling smooth.
14. Drink warm water with lemon every morning
Start each day with a glass of water and lemon to replace the moisture lost during the night and start the day well-hydrated.
The lemon juice helps your digestive system. And the powerful mix of antioxidants, vitamin C and bioflavonoids found in lemons boosts your immune system and helps fight infection.
15. Eat nuts and seeds
Incredibly nutritious and packed with protein, fiber, essential vitamins and minerals. Nuts and seeds are the perfect snack food to grab on the go - and they're great for your skin and hair too.
16. Avoid over processed foods
Designed to be tempting, these foods are easily overeaten! But they’re full of empty calories that contribute to obesity, Type 2 diabetes and heart disease.
17. Eat fatty fish
Fatty fish, like salmon, are loaded with anti-inflammatory omega-3 fatty acids, and are a great source of high-quality protein and healthy fats.
18. Try intermittent fasting
You don’t need to be extreme about this to get great results.
Try a diet where for three alternating days a week, you restrict calories by 33% or so – while eating normally on the other 4 days.
A study showed this method to be a relatively pain-free way to lose body fat – while actually improving your exercise performance and your health. It also gives you glowing, younger-looking skin.
(Important to supplement with a multi-vitamin to make sure you’re not missing out on vital nutrients though).
19. Support your gut bacteria
This bacteria is incredibly important for your overall health. Try eating probiotic foods (like yoghurt and sauerkraut) or taking probiotic supplements to improve your gut health.
20. Cut down on sugar and refined carbohydrates
Too much sugar and refined carbs will cause obesity, Type 2 diabetes and heart disease – as well as making you look older.
Plus they’re low in nutrients.
21. Eat fresh fruit and vegetables every day
Loaded with prebiotic fiber, vitamins, minerals and antioxidants, eating a variety of colorful fruit and vegetables will keep your body functioning at its peak. And research shows they help you live longer too.
22. Eat more fiber
A key component in keeping your body running smoothly, fiber regulates digestion, moderates inflammation, and reduces blood pressure, while cutting your risk for diabetes.
23. Stay hydrated
To keep your body performing at optimum level, you need to be well-hydrated throughout the day.
Water is best – no calories, no sugar and no additive!
24. Use a moisturizer
If you want to be one of those guys who improves with age then you have to moisturize every day.
Our Hydrating Daily Moisturizer firms and hydrates your skin and is packed full of the best anti-aging ingredients.
But most importantly it’s really light – and won’t leave your face looking greasy like other moisturizers can.
26. Have more sex
Regular sex makes you look and feel younger, reduces stress, boosts immunity, enhances sleep, protects against prostate cancer, and improves your cardiovascular health – as if you needed reasons to have more!
Stress can have a huge negative effect on your body and meditation is one of the best ways of reducing it.
Just a 10 minute session each morning leads to better sleep, lower blood pressure, improved immunity, and better cardiovascular function.
28. Get outside
indoor workouts are great but taking things outside improves your mind and your spirit, as well as your body. Go for a run, take a bike ride, hike in the hills - and take a deep breath of fresh outdoor air and soak in the natural beauty all around you.
Poor sleep diminishes your physical and mental performance - and puts you at risk of weight gain and obesity.
The good news?
You only need a couple of good night’s sleep to get back on form.
Flossing does more than just protect your teeth. If your gums get infected, the bacteria in your mouth can enter the bloodstream and lead to inflammation throughout your body.
31. Schedule digital free breaks
Taking frequent breaks from your screen does wonders for your well-being and your productivity - easing anxiety, increasing happiness, and allowing you to connect more with the people around you. It may even prolong your life.
To get you from where you are today to where you want to be just adopt some of these positive habits.
Pick the ones that resonate with you the most to start with - and build up from there.
They’ll transform your body, your health and your life.
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