Healthy Habits for a Happier You Newsletter
Newsletter #08
Your accountant wanted you to keep the receipts, to your snacks, did you?
Maybe you kept mental tabs, maybe you didn’t at all.
The point of keeping track of what you’re eating, isn’t to make yourself feel like trash about what you had, it’s to help build & recognize patterns.
One member in my inner circle coaching group mentioned they noticed whenever they don’t meet their protein target, they snack more near the end of the night.
Knowledge is power
That same person now knows they’re probably short on protein if they’re feeling “snacky” and now has strategies to tackle that very feeling should it come up again.
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Fall is here.
The days are shorter, the mornings darker, and the workload?
Heavier than ever.
If you’re feeling the pressure of deadlines, stress, and a million tasks fighting for your attention, you’re not alone.
But there’s a simple, 5-minute habit that can cut through that chaos and change everything:
Daily Gratitude.
I know, it sounds like fluff. But gratitude isn’t just a feel-good trend—it’s a mindset shift.
It’s also the secret to resilience.
A Little Backstory:
At 15, I was overweight, struggling in school, and felt like I didn’t fit in anywhere.
That all changed when I found boxing.
It wasn’t just about throwing punches or losing weight; it was about:
- Showing up
- Building discipline
- Finding purpose
But more than that, it taught me gratitude.
Gratitude for the little wins, the progress I could barely see, and the community that kept me going.
Over the years, life has thrown its best punches at me.
Personal losses, career shifts, and times when I didn’t think I could keep going to be completely honest. But taking even a few minutes each day to focus on what I still had—to be grateful for what I could do—kept me grounded.
It’s how I kept building, kept showing up, and ultimately, kept winning.
Even today.
How to Start Your Own 5-Minute Practice:
Pair it with a routine.
Maybe it’s your morning coffee, your commute, or the few minutes before you close your laptop for the night. Find a spot in your day where you can reflect on three things you’re grateful for.Keep it simple.
It doesn’t need to be profound. It can be as small as enjoying a good workout or a random act of kindness from a stranger.Move with it.
Take a quick walk while you list out your gratitude. Feel the crisp fall air, stretch those legs, and let that feeling of appreciation energize you.
Why This Matters for Your Fitness & health:
Gratitude isn’t just about feeling good—it’s about building resilience.
Resilience is what fuels everything, from your workouts to your business.
When you’re focused on what you’ve accomplished, it’s easier to push through those days when motivation is running on empty.
Even if it’s just taking 10 minutes between meetings to squeeze in a quick set of push-ups or stretches, it’s a win.
Celebrate it.
The Takeaway:
The world doesn’t slow down, and neither do the demands on your time. But you can slow down for 5 minutes a day.
You can choose to see the progress you’ve made, even if it’s just one small step.
You can remind yourself that you’ve survived every challenge so far—and you’re capable of a lot more.
That’s the kind of strength that builds not just muscle, but resilience.
If you’re ready to take that strength further, and want to work with someone who knows exactly what it means to push through the rough days, you know where to find me. Check out more here.
Until next time,
Santo
Articles I think you might find interesting
In a TLDR (Too Long Didn’t Read) Format for your convenience
The Most Under-utilized Form of Motivation
Shaping your surroundings can help you achieve your goals.
How to Change Your Environment to Achieve Your Goals
Building lasting habits doesn’t have to rely solely on willpower. By adjusting your environment, you can make it easier to reach your goals naturally.
Key Takeaways:
Make Things Convenient: Simplify the actions you want to take. Removing small obstacles can significantly improve consistency.
Use Visual Cues: Create reminders that prompt you to act. Simple triggers in your environment can reinforce positive behaviors.
Tap into Curiosity: Leverage your natural curiosity to motivate actions. Making tasks intriguing or pairing them with enjoyable activities can help you stay consistent.
Create a Distraction-Free Environment: Design your surroundings to balance focus and engagement. Small adjustments can help you avoid distractions and be more productive.
Pair Necessary Tasks with Enjoyable Ones: Combine what you need to do with what you enjoy. This “temptation bundling” approach makes it easier to stick to your goals.
Adjusting your environment in these ways helps you build habits that require less effort, making it easier to stay on track without relying on constant motivation.
How Morning Phone Habits Shape Productivity and Well-Being
Small hacks to avoid "first-thing" phone use can improve your mood all day.
Grabbing your phone first thing in the morning might seem harmless, but it can drain your energy, disrupt your mood, and set a negative tone for the day.
Jumping into social media, news, or emails before getting out of bed can lead to distraction and emotional triggers, making you less productive and more stressed.
Key Takeaways:
Avoid checking your phone as soon as you wake up to keep your morning calm and focused.
Experiment with small hacks like stepping outside, having a coffee, or reflecting on your day before reaching for your device.
Be mindful of social media use throughout the day; avoid it when you’re with loved ones, right before bed, or while eating.
Consider keeping a media journal to track when social media helps or hinders your mood and productivity.
Set boundaries with your phone to help improve your confidence, mood, and overall sense of control.
Small, intentional changes can lead to big improvements in how you start your day and handle challenges.
That’s all for today!
I’m excited to see/hear your responses & insights on the articles above & how your habits went.
Catch you in a few weeks,
Santo