Take care of your body and mind with these simple but effective changes.



1. Keep fruits & vegetables in your freezer

Having them on hand makes it a lot easier to remember to cook with them. Throw some berries into your breakfast or cook up your favorite veggies as a side dish.



2. Invest in a slow cooker

These are great for healthy, large-batch meals. Make it on Sundays and portion it out for the week.



3. Take a water bottle with you throughout the day

We all know it’s important to drink 8 glasses of water a day, but having a water bottle in your bag helps keep it a priority.



4. Eat protein before every workout

Never workout on an empty stomach. Maximize your results by eating a balanced meal of protein and rich carbohydrates. A few good examples include:

  • Oatmeal with whey powder
  • Egg whites
  • Whole grain toast w/ bananas & cinnamon
  • Chicken breast and brown rice
  • Greek yogurt & granola



5. Establish a nightly routine

It’s important to unwind after a long day. Keep things simple by doing a few helpful rituals every night for a better night’s sleep. Some common techniques include:

  • Deep breathing exercises
  • Herbal Tea
  • Packing your bag for the following day
  • A warm bath



6. Avoid screens before bedtime

This goes along with #5, but it’s really important for your sleep to disconnect from technology. Turn your phone on airplane mode and unwind with a book or magazine instead.



7. Try yoga or meditation

Meditation is a great way to reduce stress and increase your concentration. While some find yoga or deep breathing to be effective, you can also find peace in exercise, journaling, art and more.



8. Stretch when you wake up

Aside from helping you wake up, stretching works to increase flexibility and range of motion in the muscles and joints. It also improves circulation and relieves tension.



9. Don’t skip breakfast

Breakfast truly is the most important meal of the day in terms of fueling your body. Focus on foods with whole grains, proteins and fruit.



10. Eat seasonally

Gain more nutrients from your food when it’s at its freshest point.



11. Keep a stash of healthy snacks

Unhealthy cravings come fast. Be prepared by having healthy snack options on hand to curb your appetite. Trail mix, dried fruit or granola bars work great.



12. Use Ibotta to save on products

Healthy and organic rebates are added every week! Be sure to check the app before you head to the grocery store for cash back on quality products.

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A woman enjoying a yoga pose