#172: Daily Hacks to Stay on Track: Healthy Eating, Exercise, and Productivity
Here, I begin the episode by opening up about a recent experience in my personal life that really made me appreciate the importance of checking in with your health. I share my story of discovering a lump in my breast and why it’s so important to take action with your breast checks!
Then, I dive into some of the key daily habits and hacks that help me stay consistent with my healthy eating, exercise routine, sleep and productivity! These are the routines and hacks I’ve honed over the years to help me maintain a balanced lifestyle and continuously achieve my health and business goals. You can steal them and apply them to your life too - I give you heaps of action steps and ideas along the way!
Here's a sneak peek of what you can expect:
Planning and Productivity Hacks: I break down how I plan my week and stay organizsd so I can hit the ground running, keep my health on track, and stay efficient with work. I’ll share why planning even just a little bit each week can make a massive difference in achieving your goals—without feeling overwhelmed.
Exercise Habits that Stick: I talk about how I structure my day around exercise to keep my energy high and stress low, and how you can find what works best for your body and lifestyle to build a routine that sticks.
Easy Healthy Eating Tips: Want to eat well without the stress? I'll share the simple steps I take to always be prepared with healthy meal options. This includes my go-to pantry staples
The Power of Small Steps: How I fit in extra movement throughout the day without sacrificing time, and how you can too.
Supplements and Organization: Discover how I streamline my supplement routine to save time and stay consistent, with a simple hack to make your daily health habits effortless.
Sleep Strategy: Sleep is essential for maintaining both health and productivity. I’ll dive into my personal strategies for setting boundaries to ensure I get a restful night so I can wake up refreshed and ready to go.
If you’ve been struggling to stay on track with your health, fitness, or work-life balance, this episode is full of actionable tips and personal insights to help you get there!
Prefer to read the summary as a blog? Read below!
I’m so excited to share some of the simple but effective habits I’ve built into my life that keep me on track with my health, fitness, and productivity goals. These aren't huge changes; they're little adjustments and hacks that I’ve practiced over the years, and they’ve truly made all the difference in my life.
I’ll be talking about everything from planning my week, organising my pantry, getting those daily steps in, and even managing my supplements. These tips have helped me stick to my goals, whether it’s staying healthy, being efficient with work, or just keeping my life organized. Let’s dive in!
1. Planning for Success: How I Structure My Week
If there’s one thing that keeps me grounded, it’s planning. Every Friday or Saturday, I spend a little time looking ahead to the week and setting up a simple plan. Now, don’t worry—I'm not a super detailed planner, but just reflecting on the past week and setting intentions for the next helps me feel organized and ready.
I make sure to book my Pilates classes ahead of time. If I don’t, I know that I’ll let them slip through the cracks. I also schedule other important tasks like health appointments or catch-ups with friends. Planning doesn’t have to be complicated—just a few minutes of foresight can help make your week feel more manageable and purposeful.
Pro Tip: “If I don’t book my Pilates classes, sometimes they just don’t happen. So I plan ahead to remove any excuses!”
2. Becoming In Tune with Your Body: Organizing Tasks for Maximum Energy
One of the most important lessons I’ve learned over the years is the power of becoming in tune with my body’s natural energy rhythms. We all have times of the day when we feel more energized and times when we feel a little drained. Learning to recognize these patterns in yourself can be a game changer, not only for your productivity but also for your overall well-being.
For me, mornings are when I feel the most energized, so I schedule my workouts and some of my more mentally demanding tasks during that time. I know that if I put off harder tasks until the afternoon, I’m much less likely to do them well—or at all! That’s why I make sure to tackle those challenging items on my to-do list when my energy and focus are at their peak.
Pro Tip: "I’ve learned that if I skip my morning exercise and say I’ll do it in the evening, nine times out of ten, I don’t end up going. I’ve adjusted my routine to fit what works best for my body’s energy levels."
The same goes for work tasks. I know that by Friday afternoon, my brain is ready for the weekend, so I try to avoid scheduling anything too strenuous at that time. Instead, I save easier, more enjoyable tasks for the end of the week and focus on getting my hardest work done earlier in the day and week.
Here’s how you can apply this concept to your life:
Identify your peak energy times: Pay attention to when you feel most alert and motivated during the day. Use this time to tackle the harder, more demanding tasks that require focus and determination.
Save easier tasks for low-energy times: During those moments when you feel sluggish or less focused, use the time for tasks that don’t require as much mental effort. For example, I schedule my catch-up emails or easier admin tasks for those times.
Be flexible but consistent: While it’s important to honor your body’s natural energy rhythms, some flexibility is key. But the goal is to develop a consistent rhythm that makes sense for you—whether that means working out in the morning or doing your hardest work first thing.
By aligning your tasks with your energy levels, you’ll find that you’re more productive, less stressed, and far more motivated to keep pushing toward your goals. It’s all about working with your body rather than against it!
3. Consistency with Exercise: Making It a Habit
I always exercise in the mornings because I know myself—if I leave it for the afternoon or evening, it just won’t happen. Mornings are when I have the most energy, and I prioritize that time as if it were any important meeting.
It’s not about having a rigid schedule, but I make sure to get my workout in between 7 a.m. and 9 a.m. most days. Exercise energizes me, boosts my mood, and sets a positive tone for the rest of the day.
Pro Tip: If mornings work for you too, make them your dedicated exercise time. It’s easier to stick to your workout if it’s part of a daily routine.
4. My Pantry Staples: Always Be Prepared!
One of the keys to eating well is making sure you’re stocked up on the essentials. I always have my favorite pantry items on hand—things like frozen berries, chia seeds, yogurt, protein powder, and a few other staples. These help me whip up quick, healthy meals or snacks without much effort.
If you find yourself reaching for takeout or skipping meals because you “don’t know what to eat,” try keeping your favorite healthy ingredients stocked. I even encourage you to make a list of your go-to meals, keep it on your fridge, and check it regularly so you’re always prepared.
Pro Tip: “When you have a plan and the ingredients ready to go, sticking to your healthy habits becomes so much easier.”
5. Walking: Simple Steps to Better Health
Even if you hit the gym every day, it’s crucial to stay active throughout the day. That’s why I love incorporating walking into my routine. Lately, I’ve been doing a walking challenge with my team, which has motivated me to get my steps in more consistently. But even on regular days, I sneak in walks wherever I can—whether it’s during a phone meeting or parking farther away to add extra steps.
If you’re struggling to move more, think about ways to add walking into your daily routine, like catching up with a friend on a walk instead of sitting at a café or taking the stairs instead of the elevator.
Pro Tip: “When you’re walking with a friend and catching up, the steps add up without you even realizing it!”
6. Supplements Made Easy
I’m all about saving time and staying organized, so I use a pill box for my daily supplements. It takes me about 10 minutes to fill it up for two weeks, but then each morning, it takes just seconds to grab what I need. Plus, I pair taking my supplements with something I already do every day—breakfast—so I never forget!
If you’re trying to build a habit, try pairing it with something else that’s already part of your routine. It makes sticking to new habits so much easier.
Pro Tip: “Having everything ready to go in a pill box saves me time and keeps me on track with my supplements.”
7. Sleep: My #1 Health Hack
For years, I struggled with insomnia, and it wasn’t until I started setting boundaries with myself that I saw real improvement. I make sure to stop working by 5 p.m. (sometimes 6 p.m. if I’m really pushing it) because I’ve learned that working late into the evening wires my brain and messes with my ability to wind down.
I also prioritize having at least an hour of relaxation before bed—usually watching Netflix—and I avoid late social plans during the week. This helps me maintain a regular sleep schedule and feel refreshed the next day.
Pro Tip: “Sleep is everything! If you struggle with insomnia, setting boundaries with work and giving yourself enough time to wind down can be game-changing.”
Those are just a few of the little things I do to stay on track with my health and goals. Whether it’s planning, exercising, eating well, or getting enough sleep, it’s all about making small, consistent choices that support the life you want to live.
I hope these tips inspire you to think about your own routines and find ways to make your life work for you. Remember, it doesn’t have to be complicated. Just a little bit of planning and mindfulness can make a world of difference.
If you enjoyed this post, I’d love it if you shared it with a friend! And, don’t forget to follow me on Instagram @health_with_bec for more tips, recipes, and inspiration!
Until next time, stay healthy, stay happy, and keep taking those small steps toward your goals!
Links mentioned:
The place that I went to get my breast checked: Women's & Breast Imaging
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