New Hybrid Calendar: 645 + 6 Weeks of THE WORK 

Healthy People Do These 9 Things Differently

By Amoila Cesar | 2022

Today we're going to talk about 9 habits that you can adopt to boost your mental and physical wellbeing.

I don't want you to just read this piece. I want you to make a list of these habits, pick one to focus on for the week, and then add another habit at whatever pace you feel comfortable with.

We make the mistake of thinking that in order to boost our health, we need to completely makeover our life. Trying to do this often leads to overwhelm, feeling frustrated, and then giving up. Let's not waste our time going through that cycle. Instead, let's do it right the first time! By starting small, with one habit, and building from there. Progress is STILL progress even if it happens, one baby step at a time.

So let's get into it!

By now, everyone knows the basics of living a healthy lifestyle: you eat a well-balanced, nutritious diet; you stay physically active and move your body daily; you prioritize your sleep and manage your stress levels, etc. It's the big picture of wellness that really makes a difference in your overall health. You have to take into account mental and emotional health on top of physical health. With that in mind, here are 9 habits that healthy people are doing differently!

1. They Plan It Out
Making things a priority in your life means planning ahead of time and scheduling things out. This could look like meal-prepping for the week, scheduling out your workouts or even just your “me-time.” If you don’t put down a time and stick to it, you know you'll fill that space with something else later.

You Try:
Pick one day this week where you can sit down and plan your meals for the week, schedule in your physical activity (what, when, where) and your rest/recovery/self-care time.

2. They Get Moving
Speaking of workouts, healthy people are sticking to them. It doesn’t matter if you're hitting the gym, going for a walk or taking a pilates class - movement is imperative and it must be something you enjoy if you want to commit to it for the long haul.

You Try:
Commit to doing at least 20 minutes of movement every day this week. Mobility exercises? Fine! Dancing? Great! A HIIT routine? Cool, sweat it out!

3. They Are Relaxed and Flexible With Food
Healthy people have ditched the “food rules” and the guilt around food. There is no good food or bad food- food doesn’t carry a sense of morality. Focus on including the healthy choices while not demonizing the less nutritious ones and you are more likely to stay consistent and actually enjoy your meals.

You Try:
Get in touch with some of the food rules you might be clinging to that are stressing you out and that, frankly, just aren’t true. Find a flexible mindset and a healthy, sustainable and enjoyable eating pattern will follow.

4. They Eat the Rainbow
Getting a wide variety of healthful vitamins, nutrients and antioxidants into your diet is as easy as eating colorful fruits and veggies! These nutrients can boost your immunity, protect you from chronic diseases, help fuel your body in all the ways you need it to move and improve your overall well-being.

You Try:
Focus on getting at least 3 cups of vegetables each day. Try new things! Branch out! Check out what's local and in season for maximum freshness and nutrient-density.

5. They Prioritize Sleep
It is during sleep when your body is able to reset itself, process your memories from the day, remove toxins from the brain, and recharge the body with energy for the following day among a whole host of other processes. Getting an adequate amount of sleep each night allows you to make good, healthful choices during the day.

You Try:
Put together a nighttime routine for the hour or two before bed that helps prepare your body and mind for sleep. Ditch the screens and grab a book, listen to a sleep meditation or do some gentle exercises.

6. They Focus on Growth
Healthy people never neglect their own self-improvement. They have a mindset that allows them to continue questioning the things around them and keep their mind open enough to learn new things and ideas.

You Try:
What kind of person do you want to be? What small, practical steps can you take to get closer to that person. How can you grow and challenge yourself? Journal it out and take one actionable step each day.

7. They Stay Hydrated
There are few things as important to so many of your body’s essential processes as water. Staying hydrated means your body temperature stays regulated, your cells receive an adequate amount of nutrients and your organs function properly. In turn you can expect better sleep quality, more energy, better moods and improved cognition.

You Try:
Keep your water bottle with you all day long and do your best to drink at least half your body weight in water. The amount that you, YOURSELF needs will vary and be dependent on a few factor like how active you are, what you're eating, body temperature and more. Keep those in mind and adjust your hydration needs!

8. They Spend Time in Nature
Studies have shown that spending time outdoors has both physical and emotional benefits. Being out in nature can lower blood pressure and reduce stress and anxiety, while increasing your focus, creativity and productivity.

You Try:
Go outside today! Go to a local park during your lunch hour or sit on your front porch and soak up some sunshine. Take 20 minutes or so to listen to the sounds around you, relax, and unwind.

9. They are Mindful
Mindfulness is the art of stepping back and becoming aware of the present moment. It is a practice that helps you appreciate the people around you, your environment, even your meals. Incorporating mindfulness into your day can relieve stress and give you a more positive outlook.

You Try:
Pick a time each day where you will put your phone away and be present with the people around you, or simply present with yourself.

Healthy people are tackling these 9 simple habits to improve their happiness and quality of life. Ready to get started? Choose just one habit and implement it over the next week. Once you’ve cemented it, move on to the next!

Send me an email at and let me know which of these habits you need to work more on. No judgement here!

In fact, here is my answer...

I need to get better at planning things out and getting better sleep. Being in NYC right now, I am constantly on the go and I've been winging things too much. I'm lucky because if it weren't for NYC and having an abundance of healthy options at any given time, I would be stuck relying on shakes and bars for nutrition due to my lack of planning. I gotta get better at that! And sleep. Again, NYC baby! There is just so much to do, so much to see, so much that I want to EXPERIENCE before my time here is up, that my sleep hasn't been the best lately. I need to take back my sleep health.

Your turn.

Squad, you can do this! These habits may seen simple and basic but that's the way health should be! Your mental and physical health do not require extensive products or hours at the gym. They just require consistency. Be faithful to the process. Be consistent! That consistency will pay off and you will be the one that reaps the benefits.

Keep steady, enjoy the journey and love yourself harder,


I get a lot of requests for private coaching but I can’t coach everyone. Instead, I created 'The Reach Your Potential' newsletter...

Sign up to receive cutting-edge tips, tools, and strategies, and give you access to the most impactful information that will help your reach your potential, and create a body and life you love. It’ll be like having me as your private coach, supporting and guiding you on your fitness and health journey. 



© 2021-2023 amoilacesar.COM | All Rights Reserved | SITE BY CONNIE ANDREA