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

podcast. I'm our coach and host Josh here with his co-host and co-coach KG and I'm in the house.

Today we have eight healthy habits to make you fitter, healthier and happier leading into spring.

And you might say, what the heck, there's still snow on the ground it ain't spring i got a

rough awakening for everyone here in 11 days is technically the first day of spring if you're listening

this on march 9th when it comes out march 20th is the first day of spring which is absolutely crazy

and myself and kyle we believe early is on time on time is late and is unacceptable. And if you want to start building your summer body,

you got to get after it now because spring's coming up,

takes time.

And this is where we can build really good habits vaulting into the summer.

So even if you haven't been perfect over the winter,

you've had challenges, you're not where you want to be.

We're going to give you eight killer tips and habits

to make sure you are ready for what's to come. Yeah and even just like adding on to that when you think about it, even for us when it comes to New Year's like we're not fans of waiting right until January 1st. Like you always hear us talking start of December. Okay, what are we getting what's going on this year? How are we going to set yourself up for success and do all these incredible things? So think about it. Summer bodies are made in the winter. The end of winter's coming. It's going to creep up quick and we're going to jump right into it. So number one is just simply walking more. And I think this is where a lot of people struggle is when it's colder. Whatever the situation is, they start to walk less. You want to build that habit and you want to creep up and you want to get to that point where you're just doing a lot more because you want to be used to it. You want to have the habit ingrained in it and just simply put no matter what the weather situation is, you will always feel better. We've been going on tons of walks a day walking at least 60 minutes all in and it's just, it's been feeling absolutely incredible. So I just really want to stress like how amazing it is for your body for your mind the benefits are endless and that's why we want to start with number one is just walk walk walk as much as you can whether it's like you know even josh had a rule recently he said if it's under a certain amount of you know if let's say it's under let's say 30 minutes we'll go for a walk and walk there instead of driving i thought that was so powerful because it's something that leaves you feeling so great and i've started to add in a lot of different habits even after every single dinner trying to go for about 10 to 15 minute walk digestion is improved you start to feel so much more clear it is one of the habits that will pay you back again for the rest of your life and it's so important.

It's just such an easy habit to get going. And when you get it going, it's so easy to keep just being consistent with it and wanting to do it more. I love doing 10 to 15,000 steps a day. I feel great there. I get fresh air. I got to listen to a podcast and audiobook or just listen to nature. I get to feel the sun on my skin. Like the health benefits are just numerous. And even the leading back expert in the world, Sue McGill mentions that with every meal, a good little hack you can do is every meal after or before, go for a 10 to 15 minute walk. It's going to aid in digestion. It's going to aid with energy. It's actually a light appetite suppressant as well as can be good if you do that beforehand. It can get your body going like the the benefits are so numerous and you might say well this is a small thing. This is my full transformation. You'd be amazed just regulating if you're someone who's only moving 4,000 steps today going up to 10, 15,000 steps that can increase your maintenance of how many calories you can eat exponentially and allow you to enjoy more great food. Now we're going to jump into number two, which is starting to beat the sun up. So this is hard. I know it's still dark a little bit earlier, but sunrise is going to be getting earlier and earlier and earlier as we push forward to spring and summer. But getting up early, even when it's not easy to do so, building that habit

now is going to make it that much easier for you to keep going into summer. And we all know that majority of us are going to do our best work in the morning. When we're up early, that is our time. There's not going to be people ringing you up at 6 a.m. 5. 3 a.m., whatever it is, you're gonna be able to do what you want to do.

So my morning routine, I've shared before.

I like to go on a walk, I like to journal,

I like to do some reading, I like to tackle the frog,

which is doing a hard, be able to do what you want to do. So my morning routine, I've shared it before. I like to go on a walk.

I like to journal. I like to do some reading. I like to tackle the frog, which is doing a hard task, getting my work done. And then I like to eat a healthy breakfast, have some coffee. And right away, I've really accomplished a really incredible day before everything happens. Maybe the rest of the day will be garbage, but I know I've started my day off powerfully and effectively, and you can do that by

beating the sun up. So challenge yourself to be up before the happens. Maybe the rest of the day will be garbage, but I know I've started my day off powerfully

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