Last Updated on June 27, 2024 by Angela Vaz
I’ve spent the last 2-3 years trying to become fit.
And I’ve noticed one thing – when I try to do it all at once, I fail.
I find consistency easier when the habits are super easy and short.
This is when I feel like showing up and doing the damn thing.
The best thing you can do to become fit is to be consistent and show up daily.
But let’s face it: some days are hard, and motivation is at an all-time low.
And this is why I am writing this post.
I want to show you these 1-minute fitness habits you can do daily that will significantly impact your goals.
You can thank me later. *wink*
Let’s dive in!
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1. Drink a cup of matcha in the morning
I love coffee and tea, but both have side effects and can lead to a huge energy crash later.
What if I told you you could sustain high energy throughout the morning without hitting a low?
Yes, matcha is an acquired taste.
It’s not something you’d like upon first sip (it took me a bit, too), but the benefits are so good that you’ll want to make this your daily routine.
Here are a few benefits that make me drink matcha every day:
- Aids in weight loss and helps skin health: Because Matcha boosts your metabolism, it enables you to lose weight. It’s rich in antioxidants, which help flush out toxins and promote clear skin.
- It helps with gut health. If you have acne or other skin conditions, matcha is what you need. It adds good microbes to your gut, which helps with digestion.
- High energy and focus: Unlike coffee, which increases anxiety, matcha gives you a sustained energy boost that lasts all morning, improving your concentration and mental clarity.
- Boosts your immune system and detoxifies the body: Matcha contains vitamins (A, C, and E), minerals, and other compounds that support a healthy immune system and remove harmful chemicals from the body.
Try it for one month and see the difference it makes to your overall energy and skin—I promise it’s worth it!
2. Create a meal plan in the morning
Your diet contributes to 85% of your weight loss.
This tip has worked wonders for me because knowing what I’m going to eat prevents me from ordering junk food.
I look forward to my breakfast, lunch, and dinner because I plan to do them in the morning.
On some days, I don’t feel like having a high-protein breakfast, so I’ll have my cinnamon rolls or pain au chocolate and compensate for lunch and dinner by including more protein.
Here’s a simple example of a one-day meal plan:
- Breakfast: Greek yogurt with berries and honey.
- Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumber, and feta.
- Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli.
- Snacks: Apple slices with almond butter and a handful of mixed nuts.
If you’re a pen-and-paper person, then I highly recommend just jotting down your meal plan in this beautiful meal planner.
3. Drink water before and after every meal
I’ve noticed a direct correlation – I tend to overeat when I don’t drink enough water.
It’s a known fact that our bodies often mistake thirst for hunger.
Please remember to drink water before and after every meal – keep a 30-minute gap, of course.
This will help you eat good portions of food without over-eating.
4. Plan your workouts
When you wake up in the morning, decide what workouts you will do for that day.
Make sure there’s another task attached to it so you know when you’ll make time for your fitness.
For instance, your plan could look like this:
- Do an uphill walk on the treadmill for 10 minutes before lunch
- Complete a strength training workout after work
- Finish 10K steps before sleeping
This helps you not postpone your workouts and actually stay consistent!
5. Deep Breathe for just 1 minute
Practice deep breathing exercises to reduce stress and improve oxygen flow.
Try inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.
I used to find it silly, but once I understood the benefits of deep breathing, I felt stupid for not doing it earlier. Here’s what deep breathing can do for you:
Stress Buster: It activates your relaxation response and lowers your cortisol levels.
Blood Pressure Helper: Deep breathing can help lower your blood pressure by promoting relaxation and better blood flow.
Mood Lifter: It boosts the production of endorphins, those feel-good hormones, giving your mood a natural lift.
Stronger Lungs: Regular deep breathing strengthens your lungs and improves your respiratory health.
Heart Health: By reducing stress and improving circulation, deep breathing supports a healthy heart.
Just give it a shot and see the difference it makes!
6. Do 10 body-weight squats before sitting at your desk
Your workouts needn’t be long and drawn out all the time.
These short bursts of exercise can also do wonders for your health and fitness.
For instance, if you do 10 body-weight squats daily, you can strengthen your muscles (quads, hamstrings, and glutes), improve your metabolism, enhance your core strength, and, most importantly, improve your posture.
7. Brush your teeth right after dinner!
This seems simple and unnecessary, but this habit has prevented me from snacking at midnight.
It’s saved me from overeating and over-indulging in food.
Brushing my teeth right after dinner also helps put me in the mood to start my night routine and get ready for bed.
I feel comfortable and cozy – I want to do my skincare and read before sleeping.
So, this one tiny habit has helped improve my health so much!
Try these and see the difference it makes to your overall health!
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