Sometimes in life we can get stuck in a rut with bad habits which long term can actually cause health issues and make us unhappy.

So here is a checklist for you to look at each day and assist you in living the long and healthy life that you deserve.


This is something I’m sure most of us neglect. Not so much by choice but more likely due to life commitments such as having children, work, stress and other factors. Sleep is so important for many reasons including benefiting your heart, weight, mind, release of growth hormone and more.

Lack of sleep can cause many problems such as the following:

Lack of concentration the next day. Lethargy.

In children and teens lack of sleep can affect proper growth. Can cause learning difficulties. Minimizing repair of your heart and blood vessels. Hormonal Disruption.

As you can see there are many benefits from getting enough sleep.  So maybe set yourself a goal of getting to bed earlier, even if it’s just 1 hour earlier. Try to re arrange your evenings and feel the benefits the next day!

sleep - point 1 of Your healthy living checklist


Probably the biggest trap most people fall into is a bad diet due to time constraints, ease of eating fast food and advertisements on TV.

A healthy change in diet can be very dramatic in a positive way. It can help us live longer, be more active, remain more supple, fight off diseases such as diabetes, cancer, heart disease and of course shift that unwanted body fat!

So, this week have a look at what your fridge and cupboards consist of. Get rid of those unhealthy microwave meals, sugary foods and drinks and replace them with fruits, vegetables, and lean meats and set yourself 4 weeks of clean eating and witness the wonderful effects it has on your body.

As the old saying goes….You are what you eat!!


Time to shake off those cobwebs and get active! Exercise has proven to release Endorphins, which will make you feel exhilarated and happy. Great for stress busting and depression. Regular exercise will also create Serotonin, which is responsible for sleep, healthy appetite and happiness. Bone density is increased and stronger helping you as you age. Risk of heart disease and other disease will also be reduced. If you don’t have the time for the gym due to commitments then spend 20 minutes at home using your bodyweight and carry out some functional exercises such as:




Pull-ups (if you have a pull up bar)

Remember to check with you doctor that it is ok to carry out exercise and consult with a professional trainer to ensure that you movements are safe and correct.

young woman, getting hyped for exercise


If we have a bad diet then sometimes we could be insufficient on certain vitamins and minerals, which can affect our mood, performance and overall health. Living in the UK also means lack of sun most of the time, so, many of us will be deficient on Vitamin D. Here are some supplements that can make positive changes to our health.

Spirulina – Contains rich vegetable protein, Omega 3, multivitamins, minerals and GLA, which can reduce cholesterol and prevent heart disease. It can also reduce inflammation and boost the immune system.

Vitamin D – Lack of sunlight can mean a lack of Vitamin D! It helps regulate the amount of Calcium and phosphate in the body, enhances mood and protects your bones.

Omega 3 – Great for healthy heart, eyes, skin, concentration and a natural anti-inflammatory. Remember to ask your doctor before adding any supplements to your diet.


Because of life commitments we sometimes lose contact with close friends or are sometimes caught in our own little worlds, we lose touch. Don’t be a stranger, chatting can help reduce stress, feel like you have support and enhance your sense of well – being and happiness.

friends having fun at the beach

Take Time Out

Have some time to yourself each day, even if it’s for 30 minutes. Unwind and forget your worries. This will recharge your batteries and not feel overwhelmed.

Challenge Yourself

Why not set yourself a challenge, a goal in life? It could be to run a whole mile, to help people less fortunate, to climb a mountain! The list is endless, this will give you that get up and go and appreciate your life.

So starting today think about changing your lifestyle for the better, a happy healthy long one! You could keep this checklist on your fridge; remind yourself each morning of the positive changes that you can make to your life and make the most of your day!

Add one of our vegetarian diet plans to your healthy living checklist! 

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans