No Time for a Healthy Routine Now?
How do you stick to healthy habits when life suddenly changes?
Maybe you…
Just retired.
Became an empty nester.
Are now caring for aging parents.
Big life changes can shake up your routine and make healthy habits feel impossible.
But you don’t need a full habit overhaul!!
You just need a few simple tips to help you stay consistent with what matters to keep you healthy.
Why This Matters
Regular exercise in particular can offer relief while your body is reacting to the stress of change. When healthy habits slip away, stress hits harder. You might feel more tired, sore, and overwhelmed. Sticking to simple routines helps your body and mind stay strong through big life changes.
FITNESS SIMPLIFIED
Think of your fitness routine like a dial, not an on/off switch.
When life gets busy or stressful, don’t quit.
Just turn the dial down.
Fitness Tip to Stay Healthy During Transitions
Dial down your workouts
When you were just getting started with a fitness routine, you probably followed the wisdom of “easing in” and gradually “building up”.
That same idea applies when your life feels out of control.
And your routines aren’t what they used to be.
Instead of flipping the “off” switch and waiting until you can do your full workouts again, dial things back down a little for this season.
Remember, doing something is infinitely better than all-or-nothing.
So what do you prioritize when you’re short on time or energy?
I’ve got some great tips for what types of moves should be at the top of your list.
Best & Safest Way to Start a Fitness Routine
- Go for a walk everyday
- Do a core strengthening exercise and a posture-correcting stretch everyday
- If you have a little more time/space, do some bodyweight-only strength training exercises (squats, hip hinges, push-ups, bridges, etc.)
Extra tip: Try combining the first two ideas for a simple, balanced routine. Walking + core exercise + posture exercise = happy body. It really doesn’t take much!
Did You Know...
- Consistency beats intensity. Simple workouts done regularly will help you more than intense ones done occasionally.
- Don’t stress if you miss a workout. Missed workouts likely affect your mood more than your body. Just one solid workout a week can actually maintain your progress.
- Healthy habits should work in real life—not just when everything is perfect. If they only stick during calm times, it’s time to rethink them.
NUTRITION SIMPLIFIED
When life is bananas…eat them! 🍌
And maybe add a little peanut butter on top.
Nutrition Tip to Stay Healthy During Transitions
Keep it simple with PROs—protein + produce
When life feels unpredictable, the last thing you need is a strict diet.
Counting calories, tracking macros, and intermittent fasting are actually intermediate to advanced eating skills.
They're hard to master and stick with, even when things are calm.Ready to adopt an easier nutrition strategy that works in every situation?
Eat Your Pro’s = PROtein + PROduce.Wherever you are, try to get a good source of protein and some fruits or veggies on your plate.
This is the simplest way to stay on track.No need to completely throw all your healthy eating habits out the window.
This salad is FULL of high quality PRO’s.
Plus it makes extra for lunches throughout the week.
And in my opinion, it tastes better on Day 2!
Greek Quinoa Chicken Salad
More easy PRO-filled ideas:
- Banana & peanut butter. Yep, we were serious! This makes a great on-the-go snack.
- If you’re out at a restaurant, get a large house side salad with grilled chicken.
- Breakfast mini-casseroles baked in a muffin tin. This can be eaten cold, as you head out the door!
MINDSET SIMPLIFIED
What are your “non-negotiables”?
It’s helpful to pick a few simple habits you’ll commit to every day for your fitness, nutrition, and stress management…no matter what.
And the easier your “non-negotiables”, the better.
Examples:
- Fitness: 10-minute walk every day
- Nutrition: At least one meal filled with protein and produce every day
- Stress: 5 deep breaths with your eyes closed every day
You can say this to yourself:
“Even if today doesn’t go as planned, I’ll still do my non-negotiables.”
These small habits are enough to keep you moving in the right direction.
The point with your non-negotiable habits is to keep you showing up for your body somehow every day, not to create groundbreaking changes.
The goal isn’t perfection, it’s consistency.
Mindset Tip to Stay Healthy During Transitions
Choose your “non-negotiable” habits
THE TAKEAWAY
When you’re navigating a season of big life changes, your usual routines can get thrown off. But you don’t need a total reset. Simple, steady habits in fitness, nutrition, and mindset can help you stay grounded and feel your best, even during the messiest seasons.
- Dial down your workouts
- Keep it simple with PROs—protein + produce
- Choose your “non-negotiable” habits
ADDITIONAL RESOURCES
Self Care Simplified podcast
EP 421 When discouragement (inevitably) hits and you lose motivation
EP 374 Renew your energy with these simple habits (& ditch the all or nothing thinking)
EP. 360 THIS is why your habits are inconsistent
SPECIAL RESOURCE
Want a super quick routine that you can do before your day gets going? This is it!This morning routine is easy and can be done in just a few mins each day. Follow along with me as I teach you a few simple stretches that feel amazing, plus they’ll relieve your tight, stiff, and achy back.
Quick & Easy Energizing Morning Stretching Routine
Until next week... Be strong
