Small Changes, Big Results: Simple Habits for a Healthy and Fit Life

Small Changes, Big Results: Simple Habits for a Healthy and Fit Life

I'll be honest with you! I don't go to the gym. Instead, I prefer to workout alone and focus solely on myself. It's my own time to unwind and recharge. My daily exercise routine serves as a way to calm my mind after a hectic day or kickstart my weekend. Additionally, it helps me detox my body after a night of partying or serves as a form of meditation when I feel overwhelmed.

Staying fit and healthy is a lifestyle, not a short-term goal that you can achieve overnight. When life gets busy and stressful, it's easy to let fitness fall by the wayside. However, prioritizing fitness can help you manage stress, improve your overall health and well-being, and boost your mood.

If you want to stay fit forever, there are a few tips you can follow to help you keep moving even when life gets in the way.

Make a plan and stick to it.

One of the keys to staying fit is to make a plan and stick to it. This means scheduling time for exercise and treating it like any other important appointment. Set realistic goals and make a plan to achieve them. Whether it's running a 5K, losing a certain amount of weight, or improving your flexibility, having a specific goal can help keep you motivated.

My goal for 2023 is to get a stronger core and lower back!

Find an activity you enjoy

Exercise doesn't have to be boring or unpleasant. Find an activity you enjoy, whether hiking, dancing, swimming, or playing a sport. When you enjoy your work, you're more likely to stick with it.

I am a big fan of high-intensity workouts that leave me feeling sweaty and energized!

Make fitness a part of your daily routine.

Incorporating physical activity into your daily routine can help you stay active even when you're busy. Instead of viewing fitness as an optional activity, make it a part of your daily routine. Take the stairs instead of the elevator, walk or bike instead of driving, or stretch while watching TV.

I've made it a priority to schedule my daily workout for 6 pm on my calendar. Treating it like any other important appointment helps me stay committed to my fitness goals and prioritize my health.

Get support from friends and family.

Having support from friends and family can help you stay motivated and accountable. Find a workout buddy, join a fitness group or class, or enlist the help of a personal trainer. Sharing your fitness journey with someone can make it more enjoyable and help you stay on track.

I had a heart-to-heart with my boys and explained the importance of uninterrupted workout time for my health and well-being. They were understanding and supportive.

Be flexible and adaptable.

Life is unpredictable, and sometimes things don't go according to plan. Be flexible and adaptable, and don't let a busy schedule or unexpected events derail your fitness routine. If you can't make it to the gym, try a home workout or take a walk during your lunch break. Flexibility and adaptability can help you stay on track even when life gets in the way.

I used to enjoy working out in the morning, but my current schedule no longer allows for it. Nowadays, I usually exercise around 6-7 pm on weekdays and fit it in whenever possible on the weekends. It was a bit of an adjustment at first, but I've come to appreciate the benefits of an evening workout.

Focus on the benefits.

Finally, focus on the benefits of staying fit. Regular exercise can help you manage stress, improve your mood, boost your energy, and reduce your risk of chronic diseases such as diabetes and heart disease. By focusing on the benefits, you'll be more motivated to make fitness a priority.

Following my workout schedule is a game-changer for me! When I prioritize my physical activity and make time for my workouts, I feel more energized, focused, and positive in all aspects of my life.

My workout buddies.

What is the ideal duration for a workout session?

The ideal duration for a workout session varies depending on your fitness goals and fitness level. For general fitness, experts recommend getting at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be broken down into shorter sessions of 30 minutes five days a week, or longer sessions of 60 minutes three days a week. However, if you have specific fitness goals, such as building muscle or training for a marathon, your workout duration may need to be longer or more frequent. Ultimately, it's important to listen to your body and gradually increase the duration and intensity of your workouts to avoid injury and burnout.

I exercise for approximately one hour five to seven times a week. On weekdays, my ideal workout session lasts between 30 to 40 minutes of exercise, followed by 10 to 15 minutes of stretching. However, on the weekends, my workout routine varies depending on my family plans, time, and personal needs. I might opt for 30 minutes of stretching with meditation or stick to my regular weekday workout. On other occasions, I enjoy going for a long run while my son rides his bike beside me. I like to keep my exercise routine flexible and adapt it to my changing schedule and preferences.

What are the essential types of equipment required for a home workout?

Starting a healthy lifestyle and incorporating daily exercise into your routine requires no specific equipment. All you need is a commitment to making positive changes in your daily life. While many great pieces of workout equipment are available, such as resistance bands, dumbbells, and yoga mats, they are not essential to get started. Simple activities like taking a walk, doing bodyweight exercises, or practicing yoga can be done with little to no equipment and are great ways to kickstart a healthy lifestyle.

My fitness setup


Millenti Yoga Mat, 6mm Thick Suede & TPE Texture Material
3.5mm suede rubber yoga mat. Designed to grip better with a sweaty yoga practice!

Boxing bag

UFC Octagon Lava Heavy Bag, Black Lava Print MMA and Boxing Punching Bag 70lb and 100lb Heavy Ba
Century Torrent T2 PRO Training Bag, Freestanding Punching Bag for Martial Arts, Boxing, Cardio Fitness, and Combat Sports Workouts


Amazon Basics Neoprene Workout Dumbbell

Resisting band

Renoj Resistance Bands Exercise Bands Workout, 3 Booty Bands for Women Legs and Glutes, Pilates Flexbands

When is the best time to workout?

Try to be flexible. Life may be hectic. The best time to workout varies from person to person and largely depends on individual preferences and schedules. Some people prefer to workout in the morning, as it helps to energize them for the day ahead and ensure that their workout is done before any other commitments arise. Others may prefer to workout in the afternoon or evening as a way to relieve stress from the day and wind down before bed. Ultimately, the best time to workout is when it fits into your schedule and when you are most likely to follow through with your routine consistently. Consistency is key to achieving fitness goals, so choose a time that works for you and stick to it.

Although I used to enjoy working out in the morning, my current schedule no longer allows for it. Nowadays, I usually exercise around 6-7 pm on weekdays and fit it in whenever possible on the weekends. It was a bit of an adjustment at first, but I've come to appreciate the benefits of an evening workout. It's a great way to decompress after a long day and gives me a boost of energy to finish off my evening tasks. Plus, having the flexibility to workout at any time on the weekends allows me to prioritize my fitness goals while still enjoying my leisure time.

What to wear for your workout?

When it comes to choosing what to wear for your workout, comfort, and functionality are key. Choosing clothing that allows for ease of movement and breathability is important to prevent overheating and chafing. Opt for moisture-wicking fabrics that draw sweat away from the body and help keep you dry during intense workouts. Additionally, wearing proper footwear that supports your feet and joints is crucial to prevent injury.

Finally, dressing in layers can help you adjust to temperature changes and ensure you are comfortable throughout your workout.
Remember, the most important factor is feeling comfortable and confident in your clothing, so choose pieces that make you feel good while also serving a functional purpose.

Check out my favorite workout outfits from ADIDAS

Adidas Activewear Pants & Shorts AND Sports Bras

Matching Sets from Reebok

Matching Sets from Reebok

What and when to eat to stay healthy?

As someone who loves food and is passionate about healthy eating, I have found that planning my meals ahead of time helps me stay on track with my health goals and allows me to enjoy a variety of delicious and nutritious foods throughout the week.

To maintain good health, it's important to pay attention to both what we eat and when we eat. Consuming a balanced diet that is rich in whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats can provide our bodies with the nutrients and energy we need.
Additionally, eating regularly throughout the day, including breakfast, lunch, dinner, and healthy snacks, can help keep our metabolism and blood sugar levels stable. It's also crucial to listen to our bodies and eat when we are hungry rather than relying on external cues or restrictions. By prioritizing whole foods and mindful eating practices, we can establish a healthy relationship with food and support our overall health and well-being.

My Daily Meal Plan:
7-8 am 0.7l water
9-10 am Protein Smoothie
11.30-12 Lunch
3 pm Snack
5-6 pm Dinner
7.30-8 pm Protein Smoothie
And I drink about 3-4 bottles (0.7l) of water daily + herbal tea.

Maintaining a healthy diet can be challenging, incredibly when short on time and energy. However, it is essential to consume nutritious foods to provide your body with the fuel it needs to function correctly. That's why I have created a meal diary featuring simple and tasty recipes to help you feel energized and nourished.

From Breakfast to Dinner: A Meal Dairy
I have created a 7-day meal diary featuring simple and tasty recipes to help you feel energized and nourished.

Take a glimpse into my weekly meal plan and some of my favorite recipes and tips for meal prepping. Whether you are looking for inspiration for your meal planning or just curious about what someone eats in a week, I hope this post is informative and enjoyable!

Staying fit forever is prioritizing and incorporating fitness into your daily routine.

By making a plan, finding an activity you enjoy, getting support from friends and family, being flexible and adaptable, and focusing on the benefits, you can keep moving even when life gets in the way. Remember that fitness is a lifestyle, not a short-term goal, and with dedication and commitment, you can stay fit and healthy for years to come.

Keep my fingers crossed for you! I know you can do it!

Asia Zuk

Asia Zuk

Miami, Florida