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7 Habits Of Highly Healthy Busy Professionals





Are you a healthy busy professional?


Many people want to be healthy, but many people fall short of the long term goal.


I understand how confusing it can be to know where to start.


To have information overload as you scroll through Instagram.


That is why I have created the infographic above!


This is my list of 7 Habits Of Highly Healthy Busy Professionals.


These simple 7 habits are something I implement with all of my online fitness clients because it simply WORKS.


If you are looking for a place to take action TODAY, start with these 7 habits.


You can't go wrong!



1) 8+ Hours Sleep Each Night : Sleeping is your secret weapon. Inadequate sleep will negatively impact almost every aspect of your life. Mental cognition, athletic performance, ability to recover, hunger, your immune system, and risk of adverse health conditions can all suffer from insufficient sleep



2) Follow the 85/15 Rule : Be flexible to boost adherence. 85-90% of our diets should comprise of high quality, nutrient-dense calories derived from mostly whole food sources. The remaining 10-15% of calories can consist of lower quality foods that you enjoy in moderation.


3) Strength Train 3x Week/ Cardio 2x / week: Strength Training 3x a week is the minimum prescription for keeping muscle late into your life. Studies have shown even 45 minutes 3x / week of strength training can preserve a good amount of strength and muscle. The key is to find movements that you are comfortable in and fit with your body structure. Base your training around the 6 foundational movement patterns. There are no mandatory exercises, but there are mandatory movement patterns everyone should be able to do. Build your training around the squat, hinge, push , pull , lunge and carry and you'll be able to train safely for a lifetime.


Cardio : When considering health, the list wouldn't be complete without training the most important muscle in the body, the heart! This doesn't have to be some gut check of a conditioning workout either. It doesn't have to be 10 miles of running or even a ridiculous amount of burpees either (dumbest exercise on the planet by the way). Swim , run, walk, bike, hike, crawl, whatever you would like. Just elevate your heart rate up to around 80% of your max heart rate and keep it there for a bit. Come back the next workout and try to keep it elevated there a little longer. Don't confuse it. Keep it simple.


4) 6K-10k+ Steps Every Single Day: The most underrated key to fat loss. Your activity outside of your training accounts for a large amount of calories being burned. Want fat loss to come easier? Walk more. This is one of the most simple ways to improve health and body composition in busy professionals, yet people completely underestimate it.


5) 3 Serving of Veggies /2 Servings of Fruit Daily: Fruits and veggies are great because they can be eaten in high volume and rack up fairly low calories. Not to mention most busy professionals entirely under eat their fruits and veggies and also have a boat load of micronutrient deficiencies. Coincidence? I think now. I recommend getting in 3 servings of fruit and 3 servings of veggies in daily! Eat a mix of low, medium and high density. You can't go wrong.


6) 0-4 Alcoholic Drinks Per Week: Alcohol intake should be moderated and potentially modified to produce the best results. Alcohol alters the metabolic process and is calorie dense while adding little to no nutritional benefit.


7) Practices Breathwork/Meditation Daily: It is said that around 60% of Americans do not breathe correctly. Since breathing is an essential part of life, this should worry some folks. But, like all great things we thrived on 100s of years ago, we have all but forgotten the importance of spending proper time with the breath. Breathing should be done nasally, and deeply. In doing so, it can completely change our physiology and so much more.


Whether you are someone who mediates traditionally or not, you should spend intentional time nasal breathing and belly breathing daily for a way to stay healthy, stress free, strong, and under control. As little as 5-20 minutes per day can add up to a dramatic difference in your training sessions and personal life, give it a shot.



These 7 healthy habits are life changers. Don’t feel bad if none of these are part of your daily life. But instead, take action and start implementing them now. Pick two of them and focus on them every day. Once they become healthy habits, you can start to implement more of them into your life.




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