8 DAILY HABITS FOR BETTER HEALTH, PERFORMANCE & RESULTS THIS YEAR
Time to read 8 min
Time to read 8 min
We’re back for another year of New Year’s resolutioning.
Be honest, how many of you were here this time last year, only to gradually surrender to the ease of old habits? Despite what you may hear, that is nothing to be ashamed of. It isn’t easy to make changes, and stepping out of the comfort of old habits is far from straightforward.
Whether it’s your first time adding ‘improve my health to the top of your list of New Year’s resolutions or your fiftieth attempt, ASN is in your corner, and we’re going to make this as easy as possible for you.
We want to help you make this year count.
This is always the difficult first step that goes hand-in-hand with building up a good exercise regime. If you’re not taking care of your diet, the results simply won’t come. Did you know that everything you eat is either feeding disease or fighting it? If that doesn’t emphasise the power of nutrition, then nothing will. Focusing on your nutrition is a fundamental priority in your life, and it’s about more than just losing weight. Prioritising nutrition is prioritising a quality life. If you have no idea where to start, try incorporating some of these changes into your life.
If you’re only eating the same foods over and over again, you’re running the risk of falling deficient in other areas. Committing to a well-balanced diet allows your body to get more of what it needs for optimal performance and functionality.
This one is always challenging. It’s hard not to reach for that extra slice of pizza or grab that extra handful of M&M’s, but moderating what you eat allows you to still enjoy your favourite foods while considering your health. Reaching your health and fitness goals doesn’t mean cutting out the foods you love most; it means moderating how much you consume and balancing that with other foods that support your health.
One of the quickest ways to undo your progress is to crack open a can that is loaded with sugar. Soft drinks may be delicious, but maybe save that for the weekend. If you’re feeling the cravings kicking in, consider lime & water, fresh fruit juice or a healthy homemade smoothie. They’re packed with nutrients and guaranteed to fill you up.
Protein isn’t just a supplement that you take after a hardcore session at the gym; it’s a vital macronutrient that is found in animal-based foods like meat, poultry, fish, eggs and other products. Plant-based sources like beans, grains, nuts, seeds and soy-based products also offer good sources of protein. Protein is a critical part of your diet, supporting energy and aiding weight loss.
Protein is a pillar in muscle growth and recovery, but it is also a cornerstone for weight loss.
Research has suggested that having protein for breakfast can help you control the reward centres in the brain and the brain signals that often leave you craving more food. Protein can fill you up, which can cause you to eat less. The same thing applies at lunchtime too. Consuming protein with lunch can help you curb those evening cravings and better manage your weight better than without it (Pugle, M. 2020).
Can’t get enough protein in your diet? That’s ok; mix up a protein shake! Whether you don’t have time to eat in the morning or generally survive your day on a light snack or an empty stomach, a protein shake can help you boost your intake and curb your appetite between meals. If you’re looking for a fast-releasing protein that can increase your intake and support your muscle growth, Rule 1 R1 WPI is an ultra-pure blend that can use 100% whey protein isolate and hydrolysed whey protein that is rid of any concentrates, gums, or fillers.
If there’s one change that you can literally start right now while you’re reading, it’s staying hydrated. Pause this blog for a moment and grab yourself a glass of water. That’s how easy it is to start.
Drinking enough water daily is crucial in regulating body temperature, keeping joints lubricated, preventing infections, delivering nutrients to cells, and helping your organs function properly. It can also improve sleep quality, energy, and mood, and… if you enjoy a big night out, it can make that hangover much more bearable (Harvard T.H. Chan. 2017).
If you have a few dollars to spare, pick up a lemon at your local supermarket and squeeze it into a glass of water in the morning. Lemon water helps you stay hydrated while aiding digestion and breaking down food in your stomach. It also helps to prevent oxidation and supplies a healthy dose of vitamin c and potassium (Cleveland Clinic. 2020).
Consuming electrolytes supports hydration by directing water and nutrients to the areas of the body where it’s most necessary while maintaining a desirable balance of fluids inside the cells (Elete Electrolyte. 2006). Adding amino acids to your hydration drinks or mixing them with a cool glass of water can help you significantly boost the absorption and retention of fluid and offer benefits as a source of protein. Essential amino acids and branched-chain amino acids can help you target any amino that may have been lost through exercise (WorkWize. 2019).
For an extra boost of EAAs and BCAAs, RCN’s Amino Corps offers a full-spectrum formula supported with electrolytes and minerals to refuel your hydration. Amino Corps uses trademarked ingredients to help cortisol control while providing a fast absorption rate.
Drink water. By drink water we mean about 10 cups per day for men and 8 for women (Health Direct. 2021).
Exercise is about more than just looking lean in the mirror; it’s about cleansing your mind of the everyday stresses of life and feeling both physically and mentally refreshed. Believe it or not, exercise has been linked to far more than just weight management. Getting in some light exercise several days a week can release happy endorphins in your brain that can help you feel more energised. Plus, it can improve your sleep! We’ll touch on the importance of sleep later.
We don’t mean forcing ourselves into a marathon every morning. Think simple. Do you really need to ride the elevator? Are you sure you need that 2-minute bus ride? If it’s a manageable distance, why not walk? Get your steps up and incorporate exercise into the smaller areas of your life.
If you boast a well-organised mind and find relief in a set routine and schedule, why not pencil in a 30-minute walk after lunch? Maybe a light jog around the block before the sun sets? Establishing a routine not only gives you a sense of responsibility but also gives you a sense of purpose.
Not even we follow this habit, but we want to start, and we want you to start with us. Sleep is to us what a charger is to our phones. It’s time to ensure we’re charging our batteries to 100% overnight.
Sleep is when your body and mind are recharged, leaving you refreshed and alert when you wake up each morning. Without enough sleep, your brain cannot function adequately, and your concentration, energy and mood will dissipate. If you’re a regular in the gym and you’re not focusing on your sleep, you may find your recovery and growth are being halted. Find more about the relationship between sleep and muscle growth here.
Most adults require between 7 and 9 hours of nightly sleep, with teenagers and children needing even more. While day-to-day life, commitments and stress can all prevent you from getting a sustainable night’s sleep, it is important to take steps to relax in the evening (Pacheco, D. 2022).
Preparing hot herbal tea in the evening, turning off devices before bed to restrict blue light, and setting a regular sleep time are all small steps that you can incorporate to help your body get ready to rest.
We know you’re trying to get your diet back in order, and we’re sure you’re finding it harder than expected to get enough vegetables into your daily diet. Greens can help reduce bloating and optimise your gut health while boosting your digestive enzymes (Myers, A. 2022).
Leafy greens provide you with the vitamins and minerals that are essential to your everyday health and offer high amounts of fibre to support your gut and digestive health. It’s not easy to get the right amount of greens in your system each day, which is why daily greens supplements can be so helpful. Daily greens formulas can support your daily vegetable intake, immunity, energy, detoxification and gut health. If you want to learn more about how greens powders can aid your digestive health, check out our blog here.
For an effective greens powder to get you started, Evolve Green Machine is a comprehensive formula that utilises ProDURA probiotics to support a healthy balance of beneficial-to-harmful bacteria while boasting a multivitamin and mineral complex that can support your immune function, metabolism, bone health and more.
It’s easy (and sometimes fun) to be a ‘yes man’, but sometimes you need to put your foot down, rewrite old habits, and resist bad compulsions. Here are 2 healthy ways to eliminate bad habits and improve your life moving forward.
This is always hard, but speaking honestly with your friends and loved ones about your goals and commitment to changing your habits helps you set a boundary, further your accountability, and help them support you.
Basically, if you’re trying to improve your diet and health - don’t buy snacks that will trigger you to give in to your old habits. If you remove those snacks and triggers from your life, your body will eventually move on and stop craving them.
Your health journey is not a race. The only person you’re trying to be better than is the person you were yesterday. Start small, keep pushing, and the results will come. Big goals can be intimidating, which makes them harder to keep up with and can sometimes feel unobtainable. By setting small targets to complete weekly or monthly, you can feel accomplished and fulfilled, which will further motivate and reassure you that you’re on the right track.
Don’t start with a 15km marathon; start with a 30-minute walk before breakfast. And then go upwards from there.
At ASN, we are completely behind you to make this YOUR YEAR!
If you need help keeping motivated and accountable with your goals, our friendly team at ASN can offer advice and help you find the right supplements to suit your exercise and health goals.
Sometimes the best way to motivate yourself when you’re getting back in the rhythm is to surround yourself with other like-minded individuals. With our ASN Life app, you can join a community of people who are passionate about their health and fitness and take advantage of macro-friendly meal plans, goal-based workout programs, and a growing community that can’t wait to meet you.
Pugle, M. 2020, ‘How 30 Grams of Protein at Breakfast Can Help You Lose Weight’, Healthline, accessed 11 January 2023, https://www.healthline.com/health-news/how-30-grams-of-protein-at-breakfast-can-help-you-lose-weight
Harvard T.H. Chan. 2017, ‘The importance of hydration’, Harvard T.H. Chan, accessed 11 January 2023, https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/#:~:text=Drinking%20enough%20water%20each%20day,quality%2C%20cognition%2C%20and%20mood
Cleveland Clinic. 2020, ‘7 Reasons to Start Your Day With Lemon Water’, Cleveland Clinic, accessed 11 January 2023, https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic/
Health Direct. 2021, ‘Drinking water and your health’, Health Direct, accessed 11 January 2023, https://www.healthdirect.gov.au/drinking-water-and-your-health
WorkWize. 2019, ‘Amino Acids and Hydration’, WorkWize, accessed 12 January 2023, https://www.work-wize.com.au/blogs/news/amino-acids-and-hydration
Pacheco, D. 2022, ‘Why Do We Need Sleep?’ Sleep Foundation, accessed 12 January 2023, https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
Myers, A. 2022, ‘12 Benefits of Leafy Greens In Your Diet’, Amy Myers MD, accessed 12 January 2023, https://www.amymyersmd.com/article/benefits-leafy-greens/