Creating healthy habits
Items in this hypelist
Other
5.
Outside of “exercise,” just: lightly engaging your core when standing standing a bit taller …will contribute to that flatter look over time.
4.
On low-energy days After school when you’re tired: Instead of skipping completely, do: 1 plank That’s it. This keeps the habit alive without draining you.
3.
You don’t like workouts—totally fine. So don’t do them like workouts. Try: Put on music or a podcast Do it while watching something Do it casually, not “perfectly” You’re not training for performance—you’re just building tone.
2.
Attach it to something you already do This is the easiest way to stay consistent. Pick one moment: Before your shower While scrolling your phone on the floor Right after tennis Before getting into bed Then: 👉 do 1–2 core exercises only No schedule, no pressure.
1.
The “2–5 minute rule” Instead of thinking: “I need to do a core workout” Think: “I’ll just do 1–2 exercises for 2 minutes” That’s it. Examples: 1 plank + 1 side plank Or just dead bugs on your floor Or leg raises before showering If you stop there → still counts If you keep going → bonus This removes the mental resistance completely.
Magnesium
Oats with some nuts A few squares of dark chocolate Adding avocado or greens to a meal A handful of nuts as a snack Magnesium works best alongside: Good hydration Enough potassium Regular eating Dark chocolate 🍫 Nuts (almonds, cashews) Seeds (pumpkin seeds are especially high) Whole grains (oats, brown rice) Leafy greens (spinach) Avocado take a small dose daily at night
Potassium
Potassium + hydration + not overdoing salt You don’t need to cut salt heavily, just avoid: Very salty processed foods all the time Big salt-heavy meals without enough water An easy day could be: Breakfast: yogurt + fruit Lunch: sandwich + some veggies Dinner: potatoes or a balanced meal Snack: banana 👉 That alone often covers your needs Increase potassium-rich foods slightly during luteal phase
Fibre
Your gut LOVES routine. Instead of: Low fibre one day → high fibre the next Try: 👉 Eating a similar level of fibre each day That alone can reduce bloating a lot. What “balanced fibre” 1–2 fruits Some vegetables with meals One carb source like: oats, rice, bread, pasta, potatoes Include some cooked foods (easier to digest than all raw) Spread fibre across the day Drink water alongside fibre
4.
Things that can make you retain water You don’t need to avoid these completely—just be aware: Very salty meals (especially takeaway/processed food) Not drinking enough water Hormonal changes (your luteal phase—this is a big one) Sitting still for long periods
3.
Balance water with electrolytes (important for bloating) If you drink water but still feel puffy, it might be about balance. Make sure you’re getting: Potassium (helps flush excess sodium) bananas, yogurt, potatoes Some salt in your diet (don’t cut it too low)
2.
Tie drinking water to things you already do: After waking up → 1 glass With each meal → 1 glass After tennis → 1 glass That alone usually gets you most of the way there.
1.5-2.5L water a day
Drink slowly, consistently throughout the day STEADY NOT HEAVY
Magnesium during luteal
Such as - dark chocolate - leafy greens - nuts
Fibre consistent NOT escessive
Potassium rich foods
Such as: - banana - yoghurt
