Have you ever wondered why some people are rarely sick and they look happy all the time? Do you know people like that? Are they irritating you just by showing up to work and they look like they enjoy it? You can have this type of outlook on life too! I've read that it takes 6 weeks to create a habit, so by the end of 2013, you could be well on your way to being a happier, healthier person!

Exercise Daily

Whether it's going to the gym, playing sport or even just a few pushups or situps at home, getting into the habit of exercising daily is essential to keeping healthy, even if it's more about your mindset than the actual exercise you're doing. You'll get to a stage where you will feel guilty if you miss a day. Sport is a great, fun way of getting in your daily dose of exercise.

Keep a water bottle with you at all times

Our bodies are composed of about 60% water, so it's easy to see why drinking water is so important in our lives. Drinking a lot of water helps maintain our balance of body fluids. Drinking water helps energise your muscles, helps you skin looking clear and also helps your kidneys and bowels. How much should you drink? An adequate intake for men is about 3 litres and women is 2.2 litres. Make sure you have a good sized bottle at your desk at work and fill it up regularly throughout the day!

Be mindful of what's going in your mouth

You don't need to keep a food log or count calories. Just be mindful of the amount and types of food you are eating. Try to savour your meals and not rush when eating, let your body tell you when it's full.

Eat Fresh

Try not to buy too many processed foods which generally contain a lot of sugar, salt and fat. Instead, opt for fresh fruit, vegetables, nuts and lean meats. Plan your weekly meals at the start of the week to resist the temptatation of last-minute take away.

Measure your progress

There's no way to tell you're improving if you can't track your results. Everyone's journey is going to be different, so there's no cookie-cutter way to measure your personal progress. Whether it's tracking your weight loss or following your strength improvements. Make sure you get it all down. Taking photos of your body can sometimes be scary, but often it's the best way to see the changes in your body.

Sleep Well

You can't function properly when you're tired. You won't have the energy to train hard, prepare your healthy meals and will find it hard to motivate yourself to get anything productive done. There is a lot of research that shows that sleep can control hunger levels. To sleep well, you need to free your brain of stimulation; try to get yourself to bed early and avoid using technology within 30 minutes of going to sleep.

Keep Motivated

There's definitely going to be days you'll get home from work and won't feel like working out. Put your gear on anyway, generally... once you've got your exercise clothes on, you will feel more motivated and feel too guilty to take them off without a workout. Try to workout with friends for a bit of outside motivation.

Drink wise

Just because you're keeping healthy, doesn't mean you're going to stop socialising... and may indulge in a drink or two. Alcohol contains 7 calories per gram and offers no nutritional value to us. Feel free to treat yourself, but don't go overboard.


Riding a bike is a great form exercise. Riding at 20km/h burns approximately 620 calories an hour. Ride to work if you can or even just go for a morning ride on the weekend. There are a lot of cycle clubs around the country if you'd prefer to ride in a group.

Don't compare yourself to others

Healthy people focus on their own body and their own challenge. Comparing yourself to other is always bound to fail.

Treat Yourself