What's going on, everyone? Welcome to another episode of the fit, healthy, and most of all happy

podcast. As always, I'm your coach and host Josh here with his co-hosts and co-coach, KG, and I'm in

the house. Today we got a really awesome episode because it's going to be nice and punchy, nice and

and simple. And it's just eight simple habits that we've done daily that have changed their life

and in and of themselves these things you might do them once and you might not feel like there's life

changing but more so implementing this is something you do consistently is an easy way to change your

life so if you're feeling like you're in a slump you feel like you want to do more achieve more

be more be a better version of yourself. Implement these things.

Maybe one at a time, maybe two, maybe go crazy and try to say I'm going to schedule in all eight, see which ones I can have a stick. And if I fall off on one, I'll implement it later. But case in point, these things are often overlooked, but these are the advantages you can give yourself in your life. So we're so excited to jump into it. What's a numero uno KG? Yeah, number one is just going to be scheduling time for exercise. So, you know, we're going to start off nice and simple here. I know some people will probably do it, you know, a little bit here and there, but I would say just scheduling it in goes such a long way, right? So obviously benefits, you know, exercise, you know, just not even physically, but mentally, the amazing benefits, benefits that come from it.

Obviously, just go such a long way, you know, even just your ability to do everyday activities, improving your brain health, helping manage your weight, you know, just reducing the risk of disease, like so many things.

Like that's why I want to start with this one because I genuinely believe it's number one. you know obviously the keyword here was scheduling right everyone's schedule is so busy so many different things on the go it is so easy to find different things to skip the workout you know just obviously you know after work like there's a million things you'd be like oh I can't make it happen right so that's why I always say schedule it and pretend you're meeting up with someone or meet up with someone that obviously will go a long way as well but instead of just planning to do the exercise when you have to have the time I would say just you know and this kind of goes into a little bit of like a 1.5 is just like using a calendar using a planner I always say but this truly to me personally has changed my life just being super organized. I used to be someone who'd have things all over the place. When am I going to go for a run?

When am I getting to go for a run? When am I getting my workouts done? Like super consistent here, keeping it, you know, roughly around the same time scheduling in will go such a long way. Make sure that it just becomes a habit. And then before you know it, you're fit healthy and happy, and it will definitely go a long way.

So that's going to be number one for today.

But like exactly the key thing here is making these things habits, right? Like even me, if I'm not moving, I feel an itch. And I find I always say, you know, like when you're not active, you don't want to move. But when you move a lot, you want to keep moving. Just the same as I always say when you have a ton of sugar you want more sugar sugar. Like it's amazing how the body works and adapts in that way. And when you make it just something you do every day where you exercise, you get active, you feel better. It pays off in your health. And these are things that just once again compound, right? Like one workout isn't a big deal. But if you're working out five out of seven times of the week, you know, for every year and you do that over decades

and decades. That's quite a lot of workouts, right? So don't overlook this one. I mean,

if you're listening to this podcast, you're probably already on top of it. But maybe if you're not

doing as much exercise as you like, this could be your call to action. Now, number two is one that I

really hold dear and I think has been one of the most powerful changes in my life.

And then it's having a morning routine. So having something every morning that I know I want to take care of. Like it is tough when you wake up. You don't know what you want to do. You're unsure of how to start your morning and you're like, I'll just sleep in. But you know you need to be somewhere at a time. It's really easy just to wait to the last second, drag yourself over there and and just feel really behind, feel really late. But I've come to realize, like, how powerful and how much I can get done in the morning. You know, in just a small amount of time, I really can, I can tackle my frog. I can eat the frog as it's called, which is essentially doing one of the hardest, scariest things of that day, whether it's a big assignment you have, a project want to do a side hustle you want to get started, something you need to accomplish in your house. Like, it's nice to get that done. I go out on a walk. I focus on exercise. I focus on mindfulness, gratitude, you know, meditation practice. I learn, I read. Like I use this time to become a better version of ourself, right? Like, it's like giving yourself a software update. Like you want to keep getting better and growing and this is your chance to do this. And this can be so different for everyone. For some people, maybe you have a few hours to really do everything you ever want, get your workout and do all these things. Others, you might not have much time, but you might just take 10 minutes of mindfulness time for you before you give your time to everyone else in the day. And one of the things I think everyone should do, regardless of their situation, is give yourself time before you give everyone else time. And what I mean by that is if you're someone who wakes up and checks your phone right away, jumps into social, do all these things, break this habit, right? It's quite a lot when you first wake up. It's a lot for your mind to absorb. And right away, you're already comparing. You're already, you know, contrasting yourself to other people. You're already being demanded of things. People in your email are wanting things. People are asking you to do things. It can be overwhelming. Instead, spend some time for yourself. You know, take some intentional breath, stand out in the sun, have a nice glass of water, do something like that. Even if it's a few minutes, this can be game changing. Yeah, honestly, like this alone was one of the biggest changes I made. Like just, I remember probably Josh introduced, Josh introduces me to a lot of amazing things that I've honestly changed my life. But this is one of the things that I'm just like, I used to be so reactive. I'd wake up 15 minutes before I had to be somewhere. I'd run all over the place. I didn't have anything planned. You know, I did no plan in the night before. And like, it just, it goes such a long way when you just can take your time, do what you need to do, build those habits. It's like when I wake up, it's like, it's not even a question. Am I going to go for a walk? It's like it's a habit. I do it. I feel great from it. And every

single thing that I do in the morning just helps me come. It just compounds for the rest of the day, which helps me feel so great. And even for a lot of you, this might be the only bit of solitude, the only bit of alone time that you, you may have depending on your situation depending on your social gatherings family everything like

that so i always say make the most of it enjoy it but alone that you may have depending on your situation depending on your social gatherings family

everything like that so i always say make the most of it enjoy it but alone this will give you

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