This technique, often recommended by therapists and mental health professionals, is designed to anchor your attention to the present moment through your senses. By intentionally engaging sight, touch, hearing, smell, and taste, you can break free from anxious thought patterns and bring a sense of calm to your body and mind.

RELATED: Try this 20-minute Self Grounding Yoga flow to strengthen your body, anchor your mind, and complement your 5-4-3-2-1 grounding routine.

How the 5-4-3-2-1 Technique Works

The method works because it interrupts the brain’s natural tendency to dwell on past worries or future uncertainties. When anxiety strikes, your body often reacts with tension, shallow breathing, and racing thoughts. Engaging your senses shifts attention away from the mental chatter and toward something tangible — something immediate and grounding.

By noticing what is around you and how you physically experience it, your brain receives signals that the present moment is safe. This activates the parasympathetic nervous system — the part of your nervous system responsible for rest, relaxation, and recovery. Over time, practicing this technique can not only reduce stress in the moment but also help you develop greater resilience to anxiety over the long term.

RELATED: 15 Powerful Self-Care Habits to Protect Your Mental Health

Step-by-Step Guide to Using the 5-4-3-2-1 Grounding Method

The 5-4-3-2-1 grounding technique is a simple, effective way to bring yourself back to the present moment by using your senses. By intentionally noticing what you see, feel, hear, smell, and taste, you can calm racing thoughts, reduce tension, and reconnect with your body and surroundings.

Here’s how to practice the 5-4-3-2-1 grounding technique:

#1 Notice 5 Things You Can See

Take a moment to look around and intentionally identify five objects in your environment. It could be anything — the curve of a coffee mug, the pattern on your rug, a tree outside the window. The key is to name them slowly and mindfully. This primes your visual sense and pulls your mind away from racing thoughts.

#2 Notice 4 Things You Can Feel

Now bring your attention to physical sensations. You might notice the warmth of sunlight on your skin, the firmness of your chair beneath you, the sensation of your hair brushing your shoulders, or the pressure of your bag against your back. Tuning into these tactile sensations helps anchor you in your body and strengthens your connection to the present moment.

#3 Notice 3 Things You Can Hear

Shift your focus to the sounds in your environment. Listen for three distinct noises — perhaps the gentle ticking of a clock, the rustle of leaves outside, or the distant murmur of conversation. Paying attention to these sounds engages your auditory sense and helps break the cycle of anxious or racing thoughts.

#4 Notice 2 Things You Can Smell

Smell is closely tied to memory and emotion, so tuning into scents around you can have a calming effect. Identify two distinct smells in your environment. If you’re struggling to find scents, grab something nearby like coffee, a scented candle, or even the crisp scent of fresh air.

#5 Notice 1 Thing You Can Taste

Finally, turn your attention to taste. You might savor the flavor of a piece of fruit, a bite of chocolate, a sip of herbal tea, or even the minty freshness of gum. This step completes the sensory cycle, fully bringing you back to the present moment.

Why This Grounding Technique Is So Effective

The 5-4-3-2-1 method is effective because it is simple, quick, and accessible to anyone, anywhere. This technique can be done in under five minutes — even at your desk or during a stressful commute.

Research in cognitive behavioral therapy (CBT) and mindfulness supports sensory grounding as a powerful tool for managing anxiety. By systematically directing attention to your senses, you are literally rewiring your focus and telling your nervous system that it’s safe to calm down. Over repeated use, this practice can reduce the intensity of stress reactions and improve overall mental resilience.

RELATED: 16 Healthy Habits to Follow For Life

5 Tips for Making It Part of Your Daily Routine

• Start Small: You don’t need to do all five steps perfectly at first. Even naming a few things in each category can provide relief.
• Pair With Breath: Add slow, deep breathing during the exercise to amplify relaxation. Inhale for four counts, exhale for six.
• Use Reminders: Keep a note on your desk or phone that reminds you to use the technique when stress arises.
• Combine With Other Self-Care Habits: Pair this grounding practice with other small rituals like stretching, movement, or mindful walking to create a mental reset routine.
• Practice Proactively: Don’t wait until anxiety peaks. Using it during mildly stressful moments builds the habit and strengthens your nervous system over time.

RELATED: Try This 20-Minute Gentle Stretching Routine to Reconnect and Recharge

Ground Yourself Anytime, Anywhere

Stress and anxiety don’t have to control your day. By taking just a few minutes to intentionally engage your senses, you can interrupt anxious thought patterns and bring yourself back to a state of calm and focus. The 5-4-3-2-1 grounding technique is simple, portable, and backed by science — a tool you can rely on anytime, anywhere.

Next time you feel your thoughts spiraling or your body tensing, remember: grounding yourself in the moment with your five senses is a small act with big impact. Calm your mind, reconnect with the present, and take the day back, one step at a time.

Ready to build calm and focus into your day? Try guided mindfulness, grounding exercises, and energizing workouts on FitOn — your personal toolkit for stress relief and mental clarity.

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Ahead, we’re sharing the healthiest habits to incorporate into your daily routine.

How Healthy Habits Can Transform Your Life

First and foremost — what are healthy habits, and why are they important? 

Think of healthy habits as the secret to success. While motivation gets you started, healthy habits keep you going. Motivation dwindles, and that’s totally normal. You’re not always going to jump out of bed every morning motivated to press play on a workout, meal prep after a long day at the office, or meditate when your mind feels like it can’t slow down. 

When motivation is fleeting, life is stressful, and schedules are busy, healthy habits help us stay on track. 

Our healthy daily habits even support specific health and wellness goals, too. Think about weight loss, for example. Rather than obsessing over calories or a specific workout plan, developing small daily habits (such as walking a mile per day or drinking a morning glass of water) can help you chip away at your goals without even realizing it. It’s all about finding sustainable lifestyle habits that work for you and staying consistent. 

How Long Does it Take To Form a Healthy Habit?

While most believe 21 days to be the gold standard for developing healthy habits, in actuality, there is no one-size-fits-all period of time! Research shows it can take anywhere from 18 to 254 days to form a habit — it all depends on the person, situation, and goal! 

Our advice? Try not to spend too much time focusing on a number or period of time. Instead, define your goals, find sustainable habits that will help you achieve them, and stay consistent! The results will happen over time. Before you know it, you’ll have developed a range of healthy habits to follow for life. 

RELATED: Trying to Lose Weight? Here’s Why Defining Your “Why” is Key

16 Healthy Habits For a Healthy Life 

#1 Fuel Your Day With a Protein-Rich Breakfast

We get it — mornings are busy. It can be easy to fly out the door with a piece of fruit or cup of coffee and consider it breakfast. Or, maybe you skip your morning meal altogether. But, starting your morning with a protein-rich breakfast is a healthy habit you’ll want to get behind! A breakfast rich in protein supports satiety, decreasing the urge to snack. 

To avoid missing your morning meal, a little prep work goes a long way. Here are some meal prep ideas to make mornings that much easier:

• Make a chia seed pudding
• Pre-prep a protein smoothie by portioning out your ingredients in a freezer-safe bag
• Prep a batch of overnight oats

#2 Drink a Glass of Water Immediately Upon Waking

Did you know your body wakes up in a mild state of dehydration after a long night of sleep? Starting your morning with a hydrating glass of water not only replenishes your fluid stores but it also helps to flush out toxins, promote healthy lymphatic flow, kickstart your metabolism, boost your energy, and even support a glowing complexion. 

With benefits like these, be sure to mix up your daily routine with a tall glass of water and soak up this healthy habit! 

RELATED: Drinking More Water Supports Weight Loss: 5 Tips to Hydrate More

#3 Eat For Nourishment Not Restriction 

Did you know severe dieting and restriction is a predictor of weight gain? Even if dieting is initially effective, studies show dieters are likely to gain back more weight than they started with. The fact of the matter is, yo-yo dieting doesn’t work. So, why punish yourself when you could nourish yourself? 

Instead of focusing on what you can’t eat, focus on filling your plate with a variety of colors, wholesome ingredients, and balanced proportions. Goodbye restriction — we’re welcoming the healthy habit of nourishment! 

#4 Double or Triple Your Meal Prep Recipes

Making a yummy dinner or trying a new recipe? Plan ahead for busy days by making extra servings of whatever dish you’re preparing! Even if you have a lunch option prepped and ready to go, making extra portions of any meal is a good healthy habit to start adopting. 

Portion out any leftovers and store them in the freezer for those busy days. Without worrying about cooking or cleaning, you’ll be more efficient with your time and less likely to snack or make unhealthy food choices. 

Here are some great options that are great to prepare in bulk:

• Lean proteins like chicken breast or turkey
• Spaghetti squash or zucchini noodles
• Overnight oats 
• Chia pudding 
• Chili or soup 
• Starchy carbs or grains like rice, quinoa, or sweet potatoes

#5 Meal Prep Your Snacks 

Speaking of meal prep, having healthy snacks on hand is a healthy habit that is equally as important. When hanger strikes, patience, and willpower seem to disappear. So, instead of fighting not-so-healthy food cravings, be prepared with nutrient-dense meal prepped snacks! Plus, having healthy snacks to munch on can help increase satiety and prevent splurging on excess calories. 

Here are some ideas:

• DIY trail mix made with a mix of nuts, seeds, and freeze-dried fruit 
• Chopped veggie sticks with a side of hummus or avocado 
• Snack-sized yogurts (we love unsweetened greek, coconut, or almond yogurt) with a side of pre-portioned granola
• Portable fruits like bananas, oranges, and apples

#6 Avoid Sneaky Sugars & Make Healthier Swaps

One of the best healthy habits to follow? Read ingredient labels! Sneaky sugars come in many forms and can easily make their way onto your plate. Linked to weight gain, blood sugar spikes, and inflammation, be mindful of what foods you’re consuming and the amount of sugar they contain. Avoiding processed ingredients and artificial sugars is one of the best ways to stay on track with your goals, but that doesn’t mean you can’t enjoy your favorite foods. 

When cravings strike, swap unhealthy options for healthier alternatives. Satisfy all your needs with these simple swaps!

RELATED: The 9 Healthiest Sweeteners That Are Better Than Refined Sugar

#7 Prioritize Daily Movement

You don’t have to do a heart-pumping HIIT workout or even break a sweat. Prioritizing daily movement is as simple as it sounds — moving your body daily! If you’re stuck at the office all day with no time to work out, there are still ways to move your body. Prioritize movement by taking 10-minute walk breaks, or scheduling your meeting while you’re on the go.

Daily movement could include your workout, but it could also mean getting out for a long walk with your dog, taking the stairs over the elevator, or even parking further away from your final destination to get in more steps. 

#8 Establish an Evening Routine to Support Better Sleep 

Whether you’re looking to lose weight, optimize your performance and recovery, or boost your mood and cognitive function, the answer is simple — sleep! For a deeper beauty rest, get in the healthy habit of adopting an evening routine to support your sleep cycle and wake up feeling more rested. 

Some of our favorites:

• A FitOn sleep meditation to help calm the mind and body
• Soaking in a soothing Epsom salt bath 
• Sipping on an herbal cup of tea and cozying up with a book
• Unwinding with a calming yoga flow

#9 Find Time to Destress Daily 

When it comes to your health, being busy is no excuse! Set aside daily time to destress — this can be as little as five minutes per day. Research shows even five minutes of meditation can reduce cortisol levels and regulate stress. The most important thing is consistency, not duration. 

Need some stress-relieving ideas? Meditate with a calming FitOn meditation, roll out your mat, or go for an (uninterrupted) walk. 

RELATED: 14 Life-Changing Tips to Practice Daily Stress Management

#10 Do More of What You Love 

This could be making more time for hobbies, spending more time with your kids (or fur babies), or even changing your career. Doing more of what you love increases gratitude, lowers stress, and simply makes you happier. 

#11 Find Time for Connection 

Connection is important, now more than ever. Not only is it the key to health, longevity, and happiness, but connection is imperative for our mental health, too. In addition to strengthening our relationships, connections with friends, family, or community can provide support during times of stress and simply make us feel like we’re not alone. 

Craving more connection? Join our FitOn community, volunteer, join a club, or reach out to family or friends. We’re all in this together — it’s more than ok to ask for support! And if you’re just not feeling like yourself, speak with a therapist or doctor.  

RELATED: What The 85-Year-Old Harvard Study on Happiness Found is Key to a Happy Life

#12 Set Healthy Boundaries

Before you can fill anyone else’s cup, you have to fill your own. And, sometimes investing in yourself and your wellbeing means learning how to say no. So, before you take on another job commitment, accept an invitation to a night out, or agree to lend a helping hand, check-in with yourself. Do you have the time and the energy? Or, more importantly, do you want to say yes? 

Adopting healthy habits can be as simple as adopting healthy boundaries. Sometimes saying no to others is saying yes to yourself.

#13 Practice Gratitude

Gratitude is a simple yet powerful habit that can transform your mindset and improve your overall well-being. Research shows that practicing gratitude daily can boost your mood, enhance resilience, and even improve physical health. Start or end your day by writing down three things you’re grateful for — big or small. Over time, this practice can help you cultivate a more positive outlook on life.

RELATED: The Life-Changing Power of Gratitude

#14 Limit Screen Time Before Bed

Excessive screen time, especially in the evening, can disrupt your circadian rhythm, impacting both sleep quality and quantity. This is because the blue light emitted from screens can suppress melatonin production, increasing feelings of alertness and making it harder to fall asleep. Make it a habit to unplug at least an hour (or more) before bed. Instead, swap screen time for calming evening activities like reading a book, meditating, or journaling.

RELATED: Surprising Ways Our Circadian Rhythm Affects Health + 8 Ways to Support It

#15 Spend Time Outdoors Daily

There’s a reason that connecting with nature feels so refreshing — it’s been shown to benefit both your mental and physical health. According to research, spending even 15 minutes outside can reduce stress, improve mood, and boost vitamin D levels. And, by spending time in nature, you’re more likely to engage in other healthier habits. Whether it’s a morning walk, exercising outside, gardening, or simply sitting in the sun, make outdoor time a daily priority.

RELATED: 5 Powerful Benefits of Sunlight For Better Health

#16 Practice Mindful Breathing

Incorporating mindful breathing into your daily routine is a simple yet effective way to manage stress and stay grounded. Though seemingly simple, research shows this practice can calm your nervous system, boost your mood, reduce stress and anxiety, and improve focus. Take a few minutes each day to focus on deep, slow breaths, inhaling through your nose and exhaling through your mouth.

RELATED: These 6 Benefits of Breathwork Are Too Impressive to Ignore

Healthy Habits For a Healthier & Happier You 

As you can see, small daily habits make for big changes! Try incorporating these twelve habits into your daily wellness routine. Start by mastering one habit, and then add in another. Before you know it, these simple healthy habits will become a part of your daily ritual for life!

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What Modern Research Says About the Benefits of Breathwork

#1 Reduced Stress

By now, we all know that chronic stress is bad for our health, but managing (and avoiding) it isn’t always straightforward. The unfortunate truth is that stress in America is on the rise, particularly when it comes to work, finances, and mental health. However, though we can’t always control or avoid stress, we can learn ways to manage it more effectively — which is where breathwork comes in. According to a recent study in Frontiers in Psychology, breathwork has been shown to lower cortisol levels — those stress hormones that make your heart race and your mind spin — calm the nervous system, and support mental health. 

So, how does this work? Research shows that our emotions and breathing patterns are closely linked. When you feel happy or joyful, your breath tends to be slow and steady. When you’re anxious or upset, your breath becomes quick and shallow. By consciously changing your breath, you can signal to your body that it’s time to relax. This works by activating the parasympathetic nervous system, which slows your heart rate and engages the vagus nerve, helping you shift from “fight or flight” mode to a calmer, more restful state of mind.

RELATED: 10-Minute Hacks to Reset Your Nervous System

#2 Enhanced Focus 

If your to-do list feels never-ending and your mind is constantly racing, breathwork might be just the mental reset you need. Associated with improved cognitive function and emotional regulation, regular breathwork may help boost mental clarity and focus — especially when performed alongside other mindfulness activities like meditation. This simple practice helps to regulate your nervous system, making it easier to stay alert and on task, even when you’re juggling a million things.

#3 Improved Breathing

It might sound obvious, but breathwork can actually help you well… breathe better! A 2023 study in the Journal of Clinical Medicine highlighted how techniques like diaphragmatic breathing can improve lung function and increase oxygen uptake. This is especially beneficial for those with respiratory issues, but everyone can benefit from better breathing. Whether you’re aiming to boost performance at the gym or just trying to get through the day with more energy.

#4 Reduced Depression & Anxiety

Anxiety and depression are two of the leading mental health disorders experienced by nearly 30% of U.S. adults. However, breathwork offers a natural way to manage these challenges. Recent 2023 research published in Scientific Reports showed that specific breathwork practices can reduce symptoms of anxiety and depression by activating the parasympathetic nervous system — your rest and digest system — the part of your body that calms you down. If you’re feeling overwhelmed, a few minutes of deep, mindful breathing can make a noticeable difference in your mood.

RELATED: Discover the Power of Breath: A Proven Method to Ease Anxiety

#5 Improved Sleep

Struggling to get a good night’s sleep? You’re not alone — nearly 30% of Americans experience insomnia. However, there’s evidence to suggest that breathwork could help you drift off faster and sleep more deeply. Methods like the 4-7-8 breathing have a positive effect on heart rate and blood pressure, helping to activate the parasympathetic nervous system and calm an anxious brain. If your current sleep regime is less than restorative, try giving this a try!

#6 Improved Physical Performance

No matter where you are in your fitness journey, there’s evidence to suggest that breathwork can give you a boost. By increasing oxygen flow to your muscles, breathing techniques during exercise can help to improve endurance, reduce fatigue, and speed recovery. If you’re not including this in your wellness regime already, you’ll want to start!

How to Get Started With Breathwork

One of the biggest benefits of breathwork? You don’t need to set aside hours to start reaping the benefits! In fact, setting aside a few minutes is more than enough to start. Here are three simple techniques to try:

Box Breathing: Inhale deeply for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat for a few minutes to calm your mind and body. Want a simple routine to follow? Press play on this FitOn guided Box Breathing meditation!

Diaphragmatic Breathing: Lie down and place one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly rise while your chest stays still. Exhale slowly. Repeat for several minutes or as desired. This method is especially great for reducing stress and improving lung function.

4-7-8 Breathing: Inhale quietly through your nose for 4 counts, hold for 7 counts, and exhale completely through your mouth for 8 counts. Easy to perform anytime and anywhere, this technique is great when you need fast relief.

The Takeaway

More than just a wellness trend, breathwork is a powerful, science-backed practice that can transform your health and well-being. From easing stress, to boosting athletic performance, to reducing depression and anxiety, there are so many reasons to include this mindfulness practice into your everyday routine. And while you can improve upon your practice with time, setting aside just a few minutes every day is a great place to start. Give these methods a try, and explore the FitOn meditation category for more guided methods if you’re ready to dive deeper!

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And the beauty of meditation is that you don’t need to dedicate hours of your day toward practice in order to experience its benefits. According to research, even a few minutes of daily meditation can make a significant impact on your overall well-being! This is great news, as meditation is an accessible and achievable modality that is beneficial for any and everyone –—no matter if you’re an intimidated beginner or an experienced practitioner.

That said, you may be wondering exactly how much meditation you need to do each day to experience its benefits. And you’ve come to the right place!

Ahead, learn how many minutes of meditation per day is needed for maximum gain, and how this simple practice can truly transform your life.

How Daily Meditation Can Change Your Life 

First, let’s talk about why you should meditate in the first place.

Sure, we’ve all heard time and time again that meditation can improve our mental and physical health, but what does that really mean? Well, studies have shown that regular meditation can help reduce stress and anxiety, lower blood pressure, improve sleep quality, and enhance overall well-being. Not to mention, meditation has been shown to improve cognitive function, including attention, memory, and creativity.

And while that’s undoubtedly impressive, the benefits of meditation go beyond just physical and mental health. Meditation can also help us develop greater self-awareness, compassion, and empathy towards ourselves and others. In turn, this can help us foster self-love, which has been shown to improve mental health and confidence, attract positive relationships into our lives, and make healthier lifestyle choices. 

Plus, by training our minds to focus on the present moment, we can develop a greater sense of clarity and perspective, allowing us to better navigate life’s challenges, maintain a more positive outlook, and be more resilient.

The most impressive part? We can reap the many benefits of this ancient practice and improve our overall quality of life by taking just a few minutes each day to show up for ourselves and focus on our breath.

How Many Minutes of Meditation Per Day to See Benefits?

If sitting in an hour-long meditation practice seems intimidating and unachievable, you’ll be happy to know a minimum of just 15 minutes can benefit your mind and body greatly! It’s true, according to research, as little as 15 minutes of daily meditation can help reduce stress, improve focus and attention, boost mood, and enhance overall well-being. And if you struggle with a “wandering mind,” even just 10 minutes could help improve your focus and quiet internal worries, especially for anxious individuals. 

The best part? When practiced regularly, there’s evidence to suggest the benefits last long-term. In a 3-year follow-up study on meditation for patients with chronic stress and anxiety, nearly 70% of participants maintained reduced levels of stress and anxiety following a long-term mindfulness meditation intervention. 

However, it’s important to note that the benefits of meditation increase with the amount of time spent meditating! So, while 10 or 15 minutes is a great starting point, gradually increasing your meditation time (as you get more comfortable) can only enhance your practice.

Keep Building Your Meditation Practice 

Maintaining consistency in your meditation practice is a crucial aspect! Just like any other skill, the more you meditate, the more you will benefit from its effects (with things such as reduced stress and improved sleep).

Try On Different Styles of Meditation

And the good news is that there are many different styles of meditation to choose from (including mindfulness meditation, yoga nidra, and visualization meditation). So, if you’ve tried meditation and felt like “it wasn’t for you,” don’t stop there! It’s important to try out different styles and find the one that resonates most.

Here are some common meditation types:

• Visualization meditation 
• Mindfulness meditation 
• Yoga Nidra
• Walking meditation
• Guided meditation
• Mantra meditation
• Progressive muscle relaxation
• Yoga meditation 
• Breathing meditation

RELATED: A Meditation For Whatever You’re Feeling Right Now

Experiment With Time

Experimenting with different lengths of time is a great way to build your meditation practice too! Maybe you start with 10-15 minutes and add on an extra minute or two once you feel comfortable with that amount of time. Or, maybe you try out different times for various styles. For example, maybe 10 minutes feels like enough time during a morning mantra meditation, but before bed, a 20-minute guided yoga nidra meditation feels attainable for you. Don’t be afraid to experiment! It’s all about finding what works best for you, your schedule, and your lifestyle.

Ready to meditate? Here are various types of meditations to help you get started! Oh, and they’re 15 minutes or less!

• Box Breathing
• Sweet Dreams Yoga Nidra
• 10 Breaths to Manage Stress
• Motivational Affirmations
• Stress Release

Unlocking The Power of Meditation: How Just 15 Minutes a Day Can Change Your Life

While 15 minutes may not seem like a lot of time, it just goes to show you what even a few minutes of focused breathing and relaxation can do for your mind and body! From reducing stress and anxiety to improving resilience and benefiting sleep, meditation is a powerful tool that can transform your life in various ways. So, give these tips and FitOn meditations a try. And don’t be afraid to gradually increase your meditation time or try something new! While it can feel uncomfortable to get outside our comfort zone and try on a new experience, you never know what you might discover (or fall in love with).

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That said, despite the many mental and physical benefits of meditation, many people struggle to find the time or motivation to meditate regularly. That’s where this 8-Minute Self Compassion meditation comes in! With this simple technique, you can learn to quiet your mind, become more mindful, and cultivate self-love and compassion.

So take a deep breath, find a comfortable seat, and join us as we break down this simple meditation, step by step. Plus, gain insight on the transformative benefits and learn why you should get started!

Cultivating Self-Compassion: What to Expect From This 8-Minute Inner Peace Meditation

Feeling stressed? Ruminating over a past or future event? Struggling with relationship issues? This simple self-compassion meditation may be just the thing you need. During this 8-minute practice, learn how to become a little easier on yourself through a practice of self-forgiveness. 

3-Steps to Finding Self-Love

With guidance and support, learn how to show yourself kindness so you can navigate whatever you’re going through, without judgment.

During this inner peace meditation, you’ll be guided through three different phrases that will help you cultivate compassion and love during periods of stress or anxiety.

This includes:

• Acknowledging your pain or suffering (in a way that feels safe and manageable) 
• Realizing you’re not alone in your emotions or experiences
• Learning how to support and bring kindness to yourself with simple tools (like breathing and affirmations) that you can implement into your everyday life. 

The best part? This meditation can be practiced anytime, anywhere!

How a Daily Meditation Practice Can Improve Your Well-Being (In Less Than 10 Minutes!)

The science speaks for itself! Based on research, here are the benefits of this short and simple self-kindness meditation:

• Increased positive emotions (such as love, joy, and gratitude)
• Reduced stress and anxiety
• Increased feelings of social connection
• Decreased physical and psychological pain and stress (such as reduced back pain and emotions like anger)
• Increased activity of the parasympathetic nervous system (which is responsible for rest, digestion, and relaxation)
• Improved self-compassion and reduced self-criticism 
• Reduced heart rate, blood pressure, and cortisol (leading to reduced stress and anxiety)
• Increased mental clarity, focus, and cognitive function by reducing distracting thoughts
• Improved sleep and mind-body relaxation

Best of all, according to research, even just a few minutes can make a profound difference on your health and wellbeing. And, when practiced consistently, the benefits are long-lasting. 

Other Tips To Cultivate Self-Compassion

• Talk to yourself like you would talk to a friend. Practice self-compassion by treating yourself as you would a close friend who is going through a tough time. How would you show up for them? What would you say to them?
• Focus on your positive qualities and attributes (vs. dwelling on your mistakes)
• Set realistic expectations and goals (and celebrate your progress along the way!)
• Prioritize self-care, filling your day and week with things that bring you joy and relaxation (such as time with loved ones or time in nature)
• Set healthy boundaries 
• Challenge negative self-talk (and replace it with positive affirmations)
• Prioritize daily movement 
• Spend time in nature and soak in daily sunshine 
• Take every mistake as a learning opportunity 
• Practice daily gratitude 

The Road to Inner Peace Starts Here!

By acknowledging and releasing our suffering, realizing that we are not alone in our emotions or experiences, and learning how to bring kindness to ourselves, we can reduce stress, anxiety, and physical pain. Not to mention, reduce self-criticism and negative self-talk while also improving mental health, social connection, and positive relationships and emotions.

That said, learning a new skill takes time — self-compassion included. But, adopting a consistent practice and pressing play on this 8-minute inner peace meditation is a great place to start. And don’t forget about other simple hacks like prioritizing self-care, setting healthy boundaries, and spending time in nature! When it comes to self-love, it all adds up. So take a deep breath and remind yourself that you’ve got this!

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So, we’re here to offer a little guidance and support. In fact, we’re going to walk you through a simple, segmented, sequential approach that will piece out small changes that add up over time. Not only will this plan feel a lot more manageable, but it will also help you feel confident and accomplished in your abilities. Plus, it will help you reap all the benefits of these good-for-you healthy habits. Sound good? Let’s get started!

RELATED: 20 New Year’s Goals That Are Actually Worth Making

A One-Week Guide to Making Those New Healthy Habits Stick

Day One: Take Note

This is a day of observation — assessing the situation. You’ll want to assess all areas (physical, mental, and emotional). Keep a food log, record movement, water intake, steps, mood, wake-up and bedtime, stress levels, etc. — continue this for the week. You’ll be able to look back, reflect, and decide which areas of your wellness routine may need to be tweaked. This is also a great way to keep yourself accountable!

Day Two: Up Your H2O

Hydrate, hydrate, hydrate! Without making any changes to your diet (but continuing to log it!), start to add more water. We say this a lot, but most of us are chronically dehydrated. P.S. Even mild dehydration (a mere 1-2% water loss) can impair brain function! Upping your water game will help with overall performance, energy levels, digestion, mood, and more — so get to sipping. Add an extra glass or two (or more, if you’re feeling ambitious) to your day, and continue for the next six days (and beyond). 

Aside from increasing your water intake, you can load up on water-rich foods, drink hydrating beverages like coconut water and herbal teas, and even make a DIY electrolyte drink.

Day Three: Add a Green To Every Meal

Again — adding something healthy but not taking anything away. This can be greens or another brightly colored vegetable. Consider a spinach smoothie or omelet, a veggie sandwich at lunch, or a rainbow-colored plate at dinnertime (you can even throw spinach and kale into your pasta — it’s really delicious). Try to add some produce to at least one meal per day, more if you’re feeling ambitious, and continue this through day seven. 

There are so many healthy and delicious ways to sneak more greens into your diet — you’d be surprised how simple it is! 

RELATED: The Healthiest Foods to Eat in 2023

Day Four: Walk It Out

Get outside for some fresh air — preferably first thing in the morning or midday — and walk for 15 to 30 minutes. Getting your blood flowing with a little extra vitamin D can do wonders for so many aspects of your health and really rounds out the rest of your habits with some healthy, low-impact movement. It’ll not only help your body, but it can clear your head, too. 

And if you ask us, walking workouts are underrated! Walking benefits your mood and mental health, boosts weight loss, and even benefits sleep.

Try this FitOn Walking Fitness workout with Bree Koegel!

Day Five: Catch More Zzzs

More sleep, better habits. Better habits, better sleep. It’s a — what’s the opposite of vicious? — cycle that you’ll appreciate more and more as time goes on. Scale back your bedtime by 30 to 60 minutes (you can start small and scale-up). P.S. If you’re guilty of scrolling while in bed (we’ve all been there), you should know that in-bed time does not equate to sleep time. So, giving yourself more time, in general, can help improve the duration and quality of your sleep. 

And — as you may already know — sleep is the absolute foundation for all things health and recovery. At this point, you’ll be drinking your water, eating your greens, walking, journaling… and now recovering and cementing your habits while you sleep.

Want to give your evening routine a boost? Sign up for free and try a FitOn before bed meditation:

• Deep Sleep Affirmations
• Bedtime Ritual
• Restful Yoga Nidra
• Sleep Relaxation
• Breathing for Deep Sleep

Day Six: Morning Zen

Now that you’re rested, hydrated, nourished, and tracking habits, it’s time to add in some mindfulness. Begin your day before you do anything else with a few minutes of meditation. Try habit stacking — like meditating before you brush your teeth or pour your coffee — to ensure this sticks. This is a daily practice that’ll amplify the results of all your other good habits.

To get centered before your day gets going, try one of these morning mindset FitOn meditations. 

• Morning Mindfulness
• Morning Affirmations
• Daily Breath
• Daily Intention

Day Seven: Plan Your Week

You’ve got great habits that are ready to roll! Now that you’ve planted the seeds for these healthy behaviors, it’s time to keep it going and grow stronger and healthier. Use a few minutes before bedtime (your new and improved earlier bedtime) to plan your next seven days. 

How do you want to feel? What good habits will help you feel that way? This is also a time to review your seven days of tracking — how did you do? What would make next week even better? What were some highlights of trying these new habits? Take inventory, and use this information to propel you forward. You can also use this time to plan your workouts (try adding some yoga or HIIT next week!) and add it into your calendar and set workout reminders right in your FitOn app. 

If you found this seven-day guide helpful, why not challenge yourself and keep the momentum going? Join our 14-Day motivation challenge to secure these healthy habits with two weeks of tips and tricks.

Keep It Going

As alluded to on day seven, the goal is to get these habits to stick well beyond one week. See if you can keep them going little by little, or choose one to really focus on for a week or so before adding another. 

Again, this may seem ‘too easy’ or like they’re baby steps for beginners — but try it for a week or so, and then get back to us. Most people aren’t nailing the basics (even the pros — wellness professionals neglect these areas of their health ALL the time), so take some time to check in with yourself and build that foundation!

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Although meditation is all the rage, it’s nothing new! In fact, there’s evidence suggesting this stress-busting wellness modality dates all the way back to 5000 to 3500 BCE. So, it’s not just some trendy fad — it’s been around for centuries! And it’s clearly effective, hence the 200-500 million people that meditate globally. But, you don’t need to be struggling or out of balance to benefit from it. In fact, general wellness is the number one reason people get started with a meditation practice. 

In all honesty, there’s pretty much a meditation for every emotion or feeling. Stress? Anxiety? Lack of sleep? No matter what’s coming up, we’re here to help support your needs with a meditation for whatever you’re feeling.

Why Meditate?

In a world that encourages a busy lifestyle, it’s ironic that slowing down may be the best thing for both our mind and body. The benefits of meditation are immeasurable, with science and research backing up all it claims to be!

Meditation has been shown to reduce stress, reduce feelings of anxiety, and improve sleep … shall we go on? 

The benefits speak for themselves — Sign. Us. Up! 

Plus, meditation can be practiced anywhere, anytime, by anyone. This practice seemingly meets the needs of any state of mind, helping to bring the body back to balance while offering some incredible health benefits. 

Whether you’re stressed, struggling with confidence, having trouble sleeping, or just want to relax, here’s a meditation for every emotion you’re feeling.

A Meditation For Every Emotion 

Meditation For Stress

According to the American Institute of Stress, 33% of Americans report feelings of extreme stress, with over 70% experiencing stress that affects both mental and physical health. While a little stress is normal (and even healthy), chronic stress can lead to long-term health issues such as obesity, depression, heart disease, and other serious illnesses. The good news? Meditation can be a proactive measure to combat these feelings and tackle chronic stress. 

Start by dedicating five minutes every day to your meditation practice. Find a quiet, comfortable space where you can relax and disconnect. Carving out a few minutes of your time can help alleviate feelings of stress and bring more balance into your day.

If you need a meditation to reduce stress, try this Break From Stress FitOn Meditation. 

Meditation For Anxiety 

While we may not be able to completely eliminate all feelings of anxiety, especially during heightened times of stress, meditation has been shown to reduce anxious feelings and improve long-term coping skills. 

If you’re feeling anxious, start by bringing your attention to your breath. To get started, try this Free from Anxiety meditation with DeAnde. 

Meditation For Sleep 

Laying in bed ruminating over your thoughts (when you should be snoozing away) is frustrating and potentially unhealthy. Even a single night of sleep deprivation can affect your mood, metabolism, and cognitive function. So if this is an ongoing pattern, having some guided meditations for sleep can be more helpful than you think. 

In addition to shifting the body into rest and digest mode, meditation has been shown to increase the sleep hormone melatonin, helping to support the body’s circadian rhythm and promote a sleepy state. 

Start by powering down all electronics or distractions and get comfortable in bed. Lying flat on your back, close your eyes, and bring awareness to your breath. Begin counting your breaths, inhaling and exhaling for a count of three. Keep repeating this pattern until your thoughts fade and you drift off to a dreamy sleep.

If you need a meditation to help you sleep, try this Sleep Yoga Nidra meditation. 

Meditation For Gratitude 

Shifting your mentality isn’t always easy, especially if you’re having one of those days. If you’re struggling to see the bright side of things, meditation can help turn a tough day around by simply redirecting your mindset.  

Gratitude meditation has been shown to increase feelings of happiness, strengthen relationships, and improve both mental and physical health.

Start by keeping a daily gratitude journal and writing down three things you’re grateful for, no matter how big or small! Try doing this before or after your meditation — see what works best for you! 

Try this Deep Gratitude meditation with DeAndre. 

Meditation For Conflict 

When conflict arises, it can be comforting to ask for advice — but you may already have the answers you need! Instead of looking for external guidance, take a few minutes to get centered and look within. Research suggests a brief 15-minute meditation could help you process emotions while also leading to a peaceful state of mind and improved cognitive function! 

The next time you’re in a difficult spot, try to remove yourself from the situation and take a few minutes before reacting. Close your eyes and picture yourself in a soothing environment. Breathe in, and breathe out. Even a few moments can help us approach a difficult situation from a more calm and rational state of mind.

If you need a meditation to work through difficult emotions or feelings, try this Difficult Emotions meditation with Laurasia Mattingly.

Affirmation Meditation 

Practicing daily affirmations can help build confidence, increase positive self-awareness, and even help achieve certain goals. Our words and thoughts are powerful, which is why having a meditation you can turn to no matter what you are feeling can be a supportive tool when feelings of self-doubt or lack of motivation arise. 

To get started with affirmations, begin with the phrase “I am _____.” Fill in the blank with a positive, powerful statement about your health, character, or goal. Repeat this affirmation daily!

To help you get started, try these Affirmation Meditations:

• Daily Affirmations with Kenta Seki
• I Am Enough with DeAndre Sinette

And, it’s never too soon to start! If you have little ones, help them build their self-confidence from an early age with this 4-minute Kids Affirmation.

Meditation for Productivity & Focus

Meditation can be especially useful when your mind is racing, and concentration is nowhere to be found. Instead of wasting a day due to procrastination or lack of focus, redirect your thoughts with a quick meditation! One study found a few weeks of meditation helped reduce a wandering mind while improving concentration and focus.   

If your thoughts are moving a million miles a minute, pausing to clear your head can help calm a busy mind. Before you begin your meditation, try writing out your to-do list and any lingering thoughts so you can allow your mind to be fully present in the moment.

If you need a meditation to help you focus, try this Unclutter the Mind practice with Vytas. 

Get Started with FitOn

Regardless of how you’re feeling, keep showing up to your meditation practice. With so much going on in the world, it’s only natural to feel overwhelmed by your emotions. To get access to unlimited free meditations, join FitOn for free and use this guide whenever you need to bring balance back into your life. 

Need help getting started with your meditation practice? Here’s our Ultimate Guide to Meditation.

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Not sure how to get started? No worries — our 2022 spring wellness guide is here to inspire you every step of the way. From seasonal spring produce to sleep care and self-care, we’ve got you covered. Plus, we’re sharing some tips on refreshing your fitness routine for the new season! 

Let’s dive in and see how this guide can help you develop your own wellness plan this spring. 

Individualized Fitness

Fitness has majorly shifted over the past few years and dare we say, for the better. The glorification of a fast-paced society filled with intense workouts, busy schedules, overstimulation, and constant connection lead to one thing: burnout. The good news is that individualized workouts are trending and it’s been a game-changer for both our mind and body. 

Rather than trying to be the best or busiest, fitness goers are adopting a healthier approach to working out — listening to their body. Think: shorter, more mindful workouts, focusing on feeling good instead of looking good, tracking health stats instead of calories burned, and making fitness a permanent part of a healthy daily routine!

Ahead, our 2022 spring wellness guide is breaking down the best ways to move as we spring forward into a new season. 

Low-Impact Workouts 

Low-impact exercises such as Pilates and yoga are here to stay in the 2022 Spring wellness season. Aside from sculpting long, lean muscles and reducing the risk for injury, low-intensity workouts like Pilates and yoga also come with another major benefit: supporting mental health. That’s right — the benefits aren’t just physical! Studies suggest yoga and Pilates can calm your mind and reduce stress and anxiety. 

Plus, if you don’t feel like hitting a studio, you can get a booty-kicking burn from the comfort of your own home! Both require little equipment or space, making them the perfect at-home workouts for anyone looking for an effective and efficient workout routine. 

Add these low-impact FitOn workouts to your routine to benefit both your mind and body:

This flow is designed to heat up the body from head to toe. It focuses on building heat, strength, and love through every inch of your body.

Get some cardio in without overworking your joints. This low-impact cardio workout will elevate your heart rate and help you burn calories while still protecting your joints.

Recovery Treatments

Whether you’re hitting the wellness spa for a sauna sesh, stretching it out at the gym, or creating an at-home recovery-inspired oasis, prioritizing rest and restorative wellness is key.

Restorative movements and an emphasis on stretching and mobility can help speed recovery and take your fitness goals to the next level. Maybe you cool down with a 10-minute home yoga class or maybe you invest in recovery modalities like massage guns or compression boots. It’s all about finding what works best for you! 

RELATED: The Best Rest Day Activities to Support Active Recovery

Spring Into Better Sleep Habits

Our beauty rest is not only sacred, but it’s essential. Sleep provides us with energy, reduces our stress levels, lowers the risk of sickness and illness, and even helps us achieve our weight loss goals. So, bring on the sleepwear, essential oils, and bedroom essentials and prepare to snooze your way into the Spring 2022 wellness season sleeping like a baby. 

RELATED: The Ultimate Guide to Sleep 

Develop An Evening Routine

Developing an evening routine can help reduce stress and switch off your brain. Here are some of our favorite rituals to incorporate! 

Journal: We like to call this a brain dump. Reflecting on your day helps to release any lingering thoughts and emotions on paper that may keep your mind wandering at night.

Power Down Devices: Steer clear of blue light devices and stimulating electronics that may increase cortisol levels and disrupt your sleep.

Skincare as Selfcare: Now is the time to pamper yourself with a simple skincare routine! Why not enhance the beauty sleep experience with the addition of your favorite anti-aging face serum?

Sip On An Evening Nightcap: Enjoy the anti-inflammatory properties of a creamy golden milk latte as you sip your way to a soothing sleep. 

Evening Meditation & Stretch: Practice mindfulness with an evening stretch or meditation. Browse the FitOn before bed category for guided stretches. 

Create a Sleep Sanctuary 

Want to wake up feeling well-rested and ready to tackle the day? Make your bedroom a sleep sanctuary. Think: a tech-free zone that’s cozy, quiet, and cool in temp. And of course, be sure to include some of our favorite 2022 spring wellness sleep essentials like a slumber-supporting sleep mask, and a soothing essential oil blend.

Try A Bedtime Meditation 

How could we talk about sleep-supporting habits without including an evening meditation? Our 2022 Spring Wellness Guide wouldn’t be complete without this mind-body practice, especially before bed. Research suggests meditation increases the levels of our sleep hormone, melatonin, which can help shift our body into a parasympathetic state. This means less stress and more relaxation while setting the tone for a restful night’s sleep. 

Consider making meditation part of your everyday evening routine. Try this Cotton Candy Cloud meditation to get started. 

A beautiful visual meditation, including those cotton candy clouds you see during sunset.

365 Health & Wellness

Our 2022 wellness mentality? Long-term health! This means finding ways to incorporate healthy habits into our day-to-day lifestyle, 365 days a year. What does this look like? Embracing a healthy household and getting the whole family involved, prioritizing movement throughout the day, and taking measures to manage stress and implement self-care.

Prioritizing Wellness and Fitness At An Early Age 

If you have children, you know — little eyes are on you at all times. Children are always watching, mimicking, and learning, so why not instill healthy habits at an early age? Teaching children mindfulness techniques such as meditation and yoga is not only insanely cute, but it can help children and adolescents cope with modern-day stressors and develop resilience. 

As you make your way into the spring 2022 wellness season, roll out your mat, put on a FitOn meditation or yoga flow, and encourage your kids to join you!  

Cooking at Home 

Cooking at home is becoming increasingly more prevalent as more consumers become health-conscious. And aside from the benefits of a nourishing home-cooked meal, cooking at home is a great way to get children and family involved in the process! Have fun in the kitchen with these tips:

Get The Family Involved: Get the family involved by choosing different dinner themes (such as Meatless Monday Taco Tuesday, or Pizza Friday). 

Meal Prep: Meal Prep and designate a different recipe (or step in one recipe) to each family member. 

Try Something New: Choose a new ingredient or recipe every week. 

Add in Some Friendly Competition: Create healthy family cooking competitions.   

Keeping Our Spring Diet Fresh, Flavorful & Functional

Buzz-Free Beverages

We’re trading rooftop spritzers for boosted bubbly beverages that are totally alcohol-free, like Kin Euphorics. Made with a botanical blend of adaptogens and stress-supporting ingredients, sip your way to better health — both physically and mentally. And if you like to enjoy the occasional cocktail, not to worry — we’ve got you covered too! Although booze-free beverages are trending this Spring, there are healthy ways to enjoy alcohol while staying on track with your goals. It’s all about moderation and mindfulness. Here’s how!

If you ask us, 2022 spring wellness trends are all about toasting to good health. 

RELATED: 6 Healthy Low Sugar Mocktail Ideas

Seasonal Spring Flavors

After a long winter full of nourishing foods, our 2022 spring wellness plate is going to be filled with all things light, fresh, and flavorful! 

Stop by the farmers market or hit the store and stock up on some seasonal produce. 

Here are some of our spring favorites:

Veggies: Broccoli, cabbage, carrots, celery, collard greens, asparagus, spinach

Fruits: Apricots, strawberries, rhubarb, citrus, avocado, cherries

Herbs: Green onion, parsley, cilantro, basil, thyme, garlic, chives

Refresh Your Fitness Routine This Spring 

A new season means a fresh start, and there’s no better time than now to re-evaluate what’s worked and what hasn’t when it comes to your fitness routine so far this year. 

This spring, consider adding something new to your routine. Try a YogaSix or Club Pilates FitOn experience, a self-defense class, work out with fitness legend Bob Harper or get fit with the D’Amelios. There’s always something new and exciting to try to make your fitness routine fun. 

And don’t forget to add plenty of variety! Browse the for you tab in the app and take a look around the various workout categories to weave variety into your fitness routine this spring. And on the beautiful spring days, consider taking your workouts outside! Grab your mat, open your app, and press play on your favorite FitOn workouts while soaking in some fresh air and vitamin D. 

RELATED: The Surprising Mental Health Benefits of Taking Your Workouts Outside 

Spring Into Wellness With New Motivation

There you have it — the ultimate guide to all things trending in the 2022 spring wellness world. From seasonal workout inspiration, fresh and flavorful meal ideas, and an emphasis on mind-body wellness, head into the new season motivated to crush your goals. Maintaining a healthy and balanced lifestyle has never been easier!

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Ahead, comforting seasonal eats, healthy holiday treats, cold-weather fitness tips, and the best stress-busting tips for the busiest time of the year. With a little planning and mindfulness, winter may just be your healthiest season yet.

Seasonal Eats, Warming Winter Treats, & Immune Support

The winter season is all about grounding down with nourishing seasonal foods, boosting your immunity to keep you healthy through the cold winter months, and of course, indulging in tasty (but healthy) treats through the holiday season and beyond!

Seasonal Winter Foods 

Seasonal eating supports local farmers and reduces your carbon footprint. And, by eating local and seasonal, oftentimes your food is both cheaper and nutritious! Add these yummy winter foods to your grocery list:

Citrus Fruits: Oranges, lemons, limes, grapefruit

Other Seasonal Winter Fruits: : Pineapples, pears, apples, bananas, kiwi, avocado

Greens: Swiss chard, kale, herbs, collard greens, brussels sprouts, celery

Root & Cruciferous Veggies: Turnips, parsnips, beets, onions, carrots, cabbage

Pumpkin, Potatoes, & Squash: Winter squash, sweet potatoes, yams, potatoes

Looking for winter meal inspo? Here are some healthy and hearty ideas:

• Spaghetti squash made with kale and pesto 
• Warming chili made with winter squash and beans
• One-pot lentil curry
• Lentil-stuffed sweet potatoes
• Chicken soup made with seasonal veggies

For something quick, cozy, and ultra-nourishing, try this Nourishing Butternut Squash Soup. 

Ingredients:

• ⅛ tsp cayenne pepper
• 2 cups vegetable broth
• 2 butternut squash, peeled and chopped
• 1 tsp kosher salt
• 1 onion, chopped
• 1 fresh sage
• ¼ tsp nutmeg
• 1 carrot, chopped
• ¾ cup canned coconut milk
• 4 garlic, minced
• 2 apples, chopped
• ¼ tsp black pepper

Directions:

Option #1 (Slow cooker): Add everything to the slow cooker except the coconut milk. Cook on low for 6-8 hours until squash is completely tender. Add the coconut milk to the slow cooker. Use an immersion blender to blend to a smooth consistency. You could also use a regular blender and blend in batches. Taste and season with salt and pepper.

Option #2 (Stovetop): Heat a large soup pot over medium-high heat with a swirl of olive oil. Add the onions and cook for 6-8 minutes until tender. Add the garlic and cook for one minute. Add the butternut squash, carrot, apples, vegetable broth, salt, sage, nutmeg, black pepper, and cayenne pepper. Bring to a simmer and cover. Cook for 35-40 minutes until the squash is tender. Add the coconut milk and blend with an immersion blender until smooth. It can also be blended in a regular blender.

Build Your Defenses: Keep Immunity Strong 

Vitamin D: The Sunshine Supplement

With shorter, darker days and less exposure to sunlight, there’s a good chance you’re deficient in vitamin D, the sunshine hormone. Vitamin D helps regulate the immune system and is especially important during the winter (aka cold and flu season!). Immunity aside, vitamin D is important for our mood and mental health! 

If you’re spending most of your days indoors, speak with your doctor about taking a vitamin D3 supplement. Another tip? Consider loading up your diet with Vitamin D-rich foods such as mushrooms, egg yolks, and salmon. 

RELATED: 5 Delicious Vitamin D Rich Foods to Add to Your Diet

Immune Boosting Superfoods

And, if you really want to maintain good health, try adding some immune-supporting foods to your diet, such as: 

• Manuka honey
• Bone broth
• Ginger
• Turmeric
• Garlic
• Citrus

Or, try sipping on this homemade immunity support shot — no blender needed! 

Serves: 1-2

Ingredients:

• 2-inch knob of fresh ginger 
• 2-inch knob of fresh turmeric 
• 1 lemon, peeled and roughly chopped
• 1 orange or grapefruit, peeled and roughly chopped
• 1 tsp raw or Manuka honey (optional) 
• pinch of black pepper (optional) 

Directions:

Step #1: Add all of the above ingredients to a high-speed blender and blend until smooth. If having difficulty blending, double the recipe or blend with 1-2 tbsp water or coconut water. Option to substitute water for an additional orange or cup of citrus. 

Step #2: Using a nut milk bag, strain the liquid mixture over a bowl or glass, squeezing out as much juice as possible. Enjoy immediately, or store in an airtight jar in the refrigerator.

Healthy Winter Sweet Tooth Swaps 

Let’s face it, the winter season is filled with tempting treats. Between Thanksgiving and Christmas holidays, and Valentine’s Day, there’s sugar everywhere this time of year. The good news is that by swapping some of the not-so-healthy ingredients for more nutritious alternatives, you can indulge without guilt. 

Try these healthy sweet tooth swaps:

• Banana nice cream vs. Dairy-based ice cream
• Natural Sugar (from maple syrup, dates, or honey) vs. Refined sugar
• Greek Yogurt vs. Heavy cream, sour cream, or cream cheese
• Nut Milk (such as oat, cashew, or coconut) vs. Dairy-based creamer

And if you’re a Starbucks lover, this goes for your favorite holiday drinks, too! Find out how to make healthy swaps and learn the sweetest way to fill your Starbucks red cup without all the added sugar.

Winter Workouts: Stay Active & Motivated Despite Cold Weather

Mustering up the motivation to move when it’s dark and cold isn’t always easy. So if you’re feeling uninspired, you’re not alone! Luckily we’ve got some cold-weather workout tips to help you stay committed to your fitness goals, even in the rough of winter. 

Stretch It Out To Prevent Injuries & Tight Muscles 

Try kicking off your morning routine with a simple yoga flow or winding down the day with a calming stretch. In addition to stretching your muscles, yoga provides the added benefit of grounding down and connecting with our breath, which can be especially beneficial during this chilly season.

Even if we’re moving less during winter, stretching is just as important — cold weather can cause tight muscles and increase the risk of injury. Luckily, stretching it out with a yoga routine can do wonders for your body — and your brain! According to countless research studies, yoga helps regulate the stress response by reducing the stress hormone cortisol and has also been shown to reduce anxiety and depression while boosting energy and confidence.

Consider adding some FitOn yoga flows to your Winter wellness routine this season!

Maintain Motivation with Indoor Workouts 

Don’t let a little cold weather stand between you and your fitness goals! If the weather is preventing you from moving outdoors, get moving with an indoor workout. Open up the FitOn app and press play on a workout that you can do from the comfort of your very own home!

Prioritize Mindful Movement Throughout the Day

When it’s raining, snowing, or downright cold, it can be tempting to curl up on the couch with a blanket and post up for the day. But prioritizing mindful movement throughout the day makes a difference — a big difference — especially during the winter months when we’re moving less! 

Here are some ideas:

• Park further away from your destination
• Do your holiday shopping in person instead of ordering online 
• Walk your dog an extra loop around the block 
• Take a stroll to get your coffee instead of driving
• Get active with winter activities like hiking, snowboarding, or skiing 
• Think of winter chores (like shoveling snow) as an opportunity for exercise 

Winter Wellness: Self-Care, Stress Management, & Beating the Winter Blues

Think of the winter season as a time to recharge both your mental and physical energy. Use this time to fill up your cup! Try to prioritize self-care, maintain sleep hygiene with a healthy evening routine, and beat the winter blues with stress-management techniques like meditation and journaling.

Prioritize Your Well-Being with Winter Self-Care

Self-care can sound like some mythical luxury that *must be nice* but in reality, self-care is very much a necessity. Just as it sounds, self-care is simply taking care of YOU! 

Here are some ways to sneak in some extra you time:

Set aside 10-minutes of quiet time for just you and your thoughts. Try a solo outdoor walk or wake up 10 minutes before everyone else! 

Pick up a new hobby or skill. When you’re planning out your goals for the new year, is there anything you’ve always wanted to try or make time for? Well, now is the time!

Spend uninterrupted time with loved ones. Sign out of work early, power down your devices, and embrace the benefits of connection and love.

Make a new yummy winter recipe. Using the above tips on seasonal winter foods, have fun in the kitchen and whip up a new recipe you’ve been wanting to try like a warming winter soup.

Try on skincare as self-care. Beyond face masks and spa days (but add those to the list, too) try developing a minimalistic daily skin care practice. And as you moisturize and nourish your skin, why not make it a self-care vibe — light a candle, play some calming music, and diffuse an aromatherapy blend! A little extra TLC goes a long way. To combat the winter dryness, try our 30-Day Glowing Skin Challenge!

Mood-Boosting Hacks to Beat the Winter Blues

The winter blues isn’t *all in your head* — it’s actually a real mental health condition known as SAD, seasonal affective disorder, which has been shown to directly impact mood, energy, and mindset. So if you’re feeling a little down, take steps to boost your mood and mental health. And, if you think you may be dealing with SAD, reach out to your doctor or health care provider. There’s support available! 

Boost your mood with gratitude and positive affirmations. Shifting your mindset to a positive way of thinking has been shown to have major benefits on mental health! Take a few moments to reflect on something you’re grateful for and build yourself up with a compliment. Maybe even write it down on a sticky note and post it on your mirror!  

Load up your diet with mood-boosting foods. Foods like berries, salmon, oats, and cacao pack some serious mood and health benefits! Not to mention the fact that a wholesome and balanced diet is key for balancing blood sugar. With balanced blood sugar, you’ll be less likely to feel hangry throughout the day! 

Try Red Light Therapy: With shorter and darker days, red light therapy may be a welcome addition to your wellness routine this winter season. Some studies have shown that red light therapy may have a positive effect on those with SAD. 

Wind Down & Rest Up: Winter Sleep Care

It’s no shock that we live in a fast-paced society. Use the shorter, dark winter days to your advantage by slowing down, resting up, and prioritizing your sleep routine!

Try these sleep-supporting tips:

• Avoid blue light at least one to two hours before bed, and power down your electronics!
• Cozy up to a comforting cup of sleep-supporting herbal tea like lavender or chamomile. 
• Try a sleep meditation, like this FitOn meditation with DeAndre. 
• Take a warm bath infused with a few drops of lavender essential oil to get you in a sleepy state. 
• If you have the midnight munchies, reach for a sleep-supporting snack like tart cherry juice or almonds.

Recommit To Your Health this Winter

Recommit to your goals with a little inspiration from our Winter Wellness Guide. If you’re feeling less than motivated this season, that’s totally normal. Try not to judge yourself! Instead, start small by choosing one area to focus on. Maybe you start with nutrition and add some nourishing winter wellness foods to your diet, maybe you get your sleep in check with a new bedtime routine, or maybe you commit to adding more movement into your day. Once you achieve those goals, continue building with additional healthy lifestyle changes! Before you know it, you’ll be crushing the winter season and looking in the mirror at a healthier, more balanced you.

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RELATED: 15 Life-Changing Productivity Boosters

10 Wellness Habits to Bring Ease to Your Workday

We often wait to pull out our jar of stress-busting tricks until we’re feeling anxious or overwhelmed. And while it’s great to utilize these tools, we tend to forget that stress-busting hacks can benefit us daily — not just during crunch time. In fact, having healthy daily habits in place can reduce the occurrence of these stressors overall. And, the more you use these tips, even on the more relaxed days, the more resilient you’ll become! Integrate these tips into your daily routine and watch the magic happen!

#1 Start Your Day With A Morning Routine 

For many, the very first thing we reach for upon waking is our phone. We then scroll through social media and check our flooded email inbox, sending our bodies into a state of stress in the process. That my friends is how you’re setting the tone for your day. What happens next? You likely ruminate over your to-do list and rush out the door to work without that nourishing breakfast or calming meditation you had planned. The result? A more stressed, scattered, and maybe even fatigued you. 

You can see how this cycle could become problematic — your nervous system hasn’t even had a chance to recalibrate from the spike of cortisol that woke you up in the first place. This means you’re probably starting work in a really stressed state when your cortisol levels are the highest.

The good news? It’s a simple fix! Use a morning routine to buffer between when you wake up and start working. Before you give your energy to anyone else, make your morning about you. Fill up your own cup with things like a healthy breakfast, journaling, listening to calming music, or going for a walk. A morning routine is seriously a small (but mighty way!) to turn your whole day around.

#2 Have Something to Look Forward to After Work

Oftentimes we can feel like we’re in the same, neverending rut: wake up, work, go to sleep. Repeat. It’s great to be a go-getter, but it’s really important to have a healthy work-life balance with activities outside of work that bring you joy. Try to set healthy boundaries and plan something to look forward to after work. This could be a workout class, dinner with a friend, or exploring a new part of town. It’s fun to have something to look forward to, and it can boost both your mood and productivity. Win!

#3 Have a Dedicated Lunch Hour (or however long you have) 

How often have you scarfed your lunch down in between meetings without even enjoying a bite? It may seem like an efficient idea to eat lunch while driving or responding to emails, but it can actually lower your productivity overall. Distracted eating usually leads to either undereating or overeating since you’re not paying attention to your hunger cues. 

Even just taking ten minutes aside to mindfully enjoy your lunch gives you a much-needed work break and promotes a healthy digestive system, one that gives you lots of energy to get stuff done.

#4 Take a 5 Minute Meditation Break Each Day

Despite what your boss, your co-worker, or our fast-paced society tells us, busy isn’t better. We often think it’s better to push through the day and work as hard as possible. But this isn’t a sustainable approach. We challenge you to work smarter, not harder! One way to do that? Incorporating simple wellness habits for your workday like a 5-minute meditation. You’ll be way more productive if you take regular breaks, and we all have five minutes to spare. Browse the meditation category in the FitOn app for plenty of free, quick meditations that are perfect for a mid-day work break.

#5 Repeat an Affirmation 

Wellness habits for your workday aren’t about going from super stressed to totally zen in 0.3 seconds. We often put a lot of pressure on ourselves to get it right and focus on how we “should” be feeling or how we “should” be taking care of ourselves. This only makes us more stressed with unrealistic expectations. Allow yourself to feel stressed. Stress is a normal human emotion that we all experience. So if your day doesn’t go as planned, don’t get lost in a spiral of negative self-talk. Instead, slowly direct your thoughts to something that feels even just a little bit better. 

You can use affirmations like:

I am allowed to feel my feelings, for that’s how I remind myself I’m human.

I am allowed to make mistakes, for that’s how I learn.

I am allowed to have wants & needs, for that’s what makes me who I am.

I am allowed to take breaks, for that’s what makes me productive & happy.

#6 Spruce Up Your Workspace 

One of the best stress-busting hacks that’s also highly productive? Organizing your workspace! When you’re stuck in a stressful work cycle, sprucing up your workspace can energize things in a totally different way. Clearing clutter has been shown to alleviate stress and even boost productivity. So, go ahead and add some plants to your desk, organize those files, and do a little cleansing and clearing.

#7 Check-in With Your Breathe Throughout The Day

Our breath is one of the greatest indicators of stress, and it’s also one of the easiest ways to relieve it! Every hour or so, set reminders to come back to your body and notice how you’re breathing. Is it quick and shallow? (stress alert!) Or full and deep? If you’re stressed, allow yourself to take 5 minutes to focus on your breath: inhale deeply through your nose for 4 seconds, hold for 4 seconds, then exhale out your mouth for 4 seconds. Repeat until you feel your breathing relax. And if you only have time for a few breaths, that’s great too.

#8 Keep Blood Sugar Balanced With Nourishing Snacks

Blood sugar may seem like a trivial thing, but we’re willing to bet your co-workers (and maybe even your boss) would disagree when you’re in one of those *moods* thanks to feelings of hanger. Plus, balancing your blood sugar is a huge part of staying energized and productive. 

Blood sugar spikes and dips often lead to extra stress — not to mention needing to take a nap during every afternoon meeting or rely on that afternoon cup of coffee. Take care of your body by eating nourishing, blood sugar-balancing snacks that are rich in protein, fiber, and nutrients. 

Some ideas? 

• A DIY trail mix made with a mix of nuts and seeds
• Fruit and single-serve nut butter packets 
• Greek yogurt with berries 
• Hard-boiled eggs with a side of veggie sticks, guacamole, or hummus

#9 Get Outside For a Break When You Can

Sometimes a bit of fresh air is just what you need. It’s easy to feel cooped up next to your laptop all day, and every once in a while, it’s nice to remind yourself that the world is actually a lot bigger than your office. The sky is gorgeous. The sun feels amazing. And the ground is here to support you. So if you have 10 minutes, take it outside, take a deep breath, and bring some calm into your day! 

Even on the busiest of days, there are ways to sneak in wellness habits for your workday that involve you + nature. Schedule a walking meeting or walk to get your lunch. 

#10 Establish Work Boundaries & Stick to Them

This is especially important if you work from home, where you’re constantly remembering work to-dos. You want your home to be cozy and safe — not a source of constant stress. Thankfully, you can use boundaries to maintain some balance. You can decide not to check your email after a certain time or turn off your notifications. You can also create no-work zones to keep some spaces free of work stress. Protect your peace (and mental health) — keep your bed, couch, and kitchen work free!

The Stress-Busting Habits to Help You Work Smarter, Not Harder!

Wellness habits for your workday are about putting yourself first. And the beauty of putting yourself first? You have more to give. The more you fill up your cup with positive work habits, the more productive you can be. Remember, it’s better to take a quick break than to push through!

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