Self-care can take countless forms. Whether it’s quiet time watching the sunset, sweating it out at hot yoga, or cooking your favorite protein-packed meal with your partner at the end of a long day, self-care can manifest in many different ways. But with so many ways to feel healthy, why is it so hard to incorporate it into your daily life? For answers, I went straight to the source and asked my favorite female fitness founders to share the wellness habits they swear by.
As women, we know all too well that prioritizing your health can feel daunting amidst our busy schedules and never-ending to-do lists. Between juggling work, family and social life, it can be hard to carve out time to prioritize yourself. But it feels so good when you can carve out blissful moments of self-care. This is where the importance of a balanced lifestyle comes into play.
Feature image from Michelle Nash’s interview with Mary Ralph Bradley.
20 Healthy Habits the Fitness Guru Swears By
As an avid health and fitness advocate, I get obsessed with the myriad self-care trends and advice that flood social media platforms. I’ve saved countless health tips and promised myself to make positive changes, only to end up falling back into old habits.Guilty!) I now understand the struggle of sifting through the noise and finding practical, achievable health solutions.
That’s why I reached out to some of my favorite female entrepreneurs — leaders who really practice what they preach — to draw inspiration from their wisdom and approaches to healthy living. By relying on these simple, yet effective wellness habits, you can carve out a sustainable, intentional path to a healthier lifestyle.—Add more joy to your life every day.
Morning or evening walk
As the saying goes, a walk a day keeps the doctor away. Whether it’s to clear your mind in the morning or to relax in the evening, a walk can provide a valuable opportunity for reflection, fresh air, and light exercise. Walking is a simple yet effective habit you can incorporate into your daily life. Even 15 minutes can make a difference.
“A morning walk really gets me through my day and I look forward to it every day, which is why I opened a studio within walking distance of my home. Nothing beats the combination of a morning walk and Pilates!” – Mary Ralph Lawson, Co-Founder of Neighborhood Pilates
“Every morning I take my dog for a walk and have a cup of coffee before starting my day. It’s quiet and calm, allowing me a moment to breathe and move before the chaos of busy work.” Ariana Ferwerda, co-founder of Half Days
“A few months ago, I started incorporating evening walks into my daily routine. It’s an easy way to get some fresh air and relax at the end of a long day, especially when I can’t get enough exercise.” -Killie MacKinnon, former Olympic skier and co-founder of Halfdays
Spend time in nature
Sometimes I just want to touch the grass…literallyThere’s something calming and tranquil about the outdoors. Whether it’s enjoying your morning coffee on your front porch, taking a walk around your neighborhood, or simply taking in a deep breath of fresh air and appreciating its beauty, spending time in nature can be calming and rejuvenating.
“One of my favorite and essential daily wellness habits is spending time outdoors. Whether it’s spending a few minutes working in the garden or taking a walk after work, I prioritize getting some fresh air and connecting with nature to help me stay calm in my busy life. Taking this time for myself is important for maintaining balance throughout the day.” – Sophie Axelsson, Co-Founder of Neighborhood Pilates
“I recently got a new puppy and now I go outside and walk barefoot in the grass first thing every morning. I love it and am so grateful for the summer sun.” – Mary Ralph Lawson, Co-Founder of Neighborhood Pilates
Stay hydrated
Cheers, ladies! Hydration is key to maintaining overall health and happiness. Starting your day off with a glass of water and staying hydrated throughout the day will boost your energy levels, aid your digestion, and make your skin glow. (This is why I always keep a water bottle on hand for emotional support!)
“It’s simple, but always drink a glass of water before you have your coffee. If you make it a habit, your body will get used to it and you’ll wake up thirsty, which will encourage you to hydrate.” – Dale Stabler, co-founder of Sweat n the City and ORRO
“I can’t live without electrolytes! They give me energy and a mood boost between working at a women’s gym, running the family farm, and being with my family (and they also help me reach my daily hydration goals). – Brooke Boatman, Founder of Salty Fitness Studio
Incorporate daily exercise
Exercise, whether it be high-intensity training or incorporating Pilates shakes (translationWalking or a leisurely bike ride are essential for staying physically fit and maintaining mental clarity. Find an activity that brings you joy and make it part of your daily routine.
“Movement! Whether it’s a long walk, a rugby class at the studio, or weight training with friends, I always aim to find some way to move my body. It’s what brings me the most joy!” – Kenzie Wesp, Founder and Owner of True Form Fitness
“I can’t live without intentional movement. I try to do some kind of physical activity every day – pilates, strength training, walking, yoga, aerobics, stretching – depending on my condition and schedule. This habit helps me maintain both my physical health and mental clarity.” – Elena Lamadrid, Founder of Studio Pilates
“My favorite daily routine is a combination of spinning, ballet, stretching/foam rolling, and walking my dog.” – Caitlin Walker, Ride Culture Founder and Barre3 Franchise Owner
Prioritize self-care
Make self-care a priority to recharge and rejuvenate. Whether it’s a soothing skin care routine, a calming bath, or a moment of deep breathing, taking time to intentionally practice self-care is important for nourishing your mind, body, and soul.
“My favourite daily wellness ritual is spending 20 minutes in the sauna. I’m always busy, but those 20 minutes are not only so good for my body, but they also calm my mind and make me feel almost meditative. [also] Face rolling has become a staple in my morning routine. It feels great, improves circulation, and evens out the shape of your face.” – Mia Powers, Founder of Core Collective
“I do gua sha on my face and body every morning, and it has completely transformed my entire health routine.” – Olivia Heleson, Founder of Oli Rose
Fuel Your Body
Food is fuel. That’s all it is. Feeding your body with nutritious whole foods rich in essential nutrients and protein can help maintain energy levels, support overall health and promote a balanced lifestyle. Make it a priority to nourish your body with healthy meals and snacks.
“I always have a protein-rich breakfast to kick-start my day. Eggs are a natural multi-vitamin so I love having eggs for my daily breakfast – fresh from my family’s farm, farm-to-table style!” – Brooke Boatman, Founder of Salty Fitness Studio
“It may not be easy, but healthy meals are worth preparing. I love the ritual of having dinner with my family and the opportunity to get away from work and be creative. I go grocery shopping regularly to reduce food waste and eat according to my mood. I’ll have the occasional cookie, but most of my plate is full of protein and veggies. (Oatmeal raisin is my favorite!) – Caitlin Walker, Ride Culture Founder and Barre3 Franchise Owner
Plan ahead
Who else swears by a weekly planner? Planning your day or week in advance helps you stay organized, focused, and productive. Assigning specific time slots for tasks and activities helps bring structure and purpose to your daily life.
“I’m a big fan of time blocking, which helps me stay on track with my schedule and effectively prioritize the right things in my day-to-day life.” – Olivia Heleson, Founder of Oli Rose
Enjoy a moment of silence and reflection
Cultivating a strong mind-body connection through practices like meditation, mindfulness, and gratitude can improve your overall well-being. Taking these moments to ground yourself, feel grateful, and maintain a positive mindset can help bring peace and balance to your daily life.
“One of my go-to wellness practices is guided meditation or listening to positive affirmations. Dedicating five to ten minutes to this practice, whether in the morning or evening, helps me stay centered, cultivates a positive mindset, and improves my overall sense of well-being.” – Elena Lamadrid, Founder of Studio Pilates
“Starting your morning with meditation and gratitude journaling can help ground you and cultivate gratitude from the get-go, helping you stay positive throughout the day.” – Sophie Axelsson, Co-Founder of Neighborhood Pilates
“Starting my morning with a protein coffee and a feeling of gratitude. Nothing makes me happier!” – Kenzie Wesp, Founder and Owner of True Form Fitness
summary
Embracing a health-centered lifestyle doesn’t have to be an unattainable goal. Let these simple habits inspire you to make wellness easy—and rewarding. Honoring your mind and body through achievable habits will help you make time for self-care every day. Together, let’s make a more vibrant, balanced lifestyle a priority.
