10 Healthy Habits for a Healthier Life

After the absolute longest and most challenging year ever, 2021 is finally here. Hurray!!!! Even though Resolutions are not my thing- continually trying to adopt healthy habits to ensure mental health and physical health is always top of mind. 

Sticking to new, healthier habits doesn’t mean that you need to completely turn your life upside down; instead, if we focus on choosing healthy habits that feel good and fit easily into our lives, it’s so much easier to see them through. 

Here are 10, Dailey-approved habits that can lead to healthier living for everybody, and they are easy to adhere to. Whether you pick a couple from the list below or take on the whole list is up to you, but one thing is for sure: your body will thank you for the healthy changes you make.

1. Hydrate, hydrate, hydrate

If you’re like most, you’re probably not drinking enough water. Drinking plenty of water helps your body perform its natural detoxification functions and keeps you looking and feeling your best. Upping your water intake can support energy, digestion, and skin health. I always start my day with a large glass of warm water with lemon, turmeric and cayenne. It’s a great detoxifier and starts my day with a boost of hydration before my coffee. So how can you make it easy to drink more? 

Prepare it the night before– I make sure there’s water in the teapot, squeeze ½ a lemon, a dropper of turmeric tincture and two shakes of cayenne pepper in a glass so that it’s really easy to do that first thing in the morning. But even putting a large glass next to your bed to start your next day off is a great step.

Set a reminder – Put your phone to use and set an alert every hour to drink up. A simple reminder could be all you need!

Keep a water bottle handy – Carrying a full water bottle with you makes it simple to stay hydrated throughout the day. And the bigger it is the better!

Jazz it up – If you’re struggling to drink water due to the lack of flavor, add a squeeze of lemon or lime or experiment with fruit-infused water. I love to add Nuun tablets occasionally to encourage me to drink the entire glass.  

Eat your water – Believe it or not, some foods like watermelon, cucumber, and celery are over 90% water. 

2. Eat something green every day

We hate to sound like your mother, but… eat your vegetables! Make it a goal to put at least one green thing in your body every day. Add a handful of spinach to your smoothie, have a salad before dinner, or swap zucchini noodles for pasta. Once eating your greens becomes a habit, you’ll be surprised how easy it is to regularly add more vegetables to your meals.

3. Move every day

There are some days that you might not have time to do a full workout. But we all have 15 minutes, and if you have 15 minutes, you have enough time for a quick workout. Think of all the things you can do in 15 minutes; take a brisk walk, hop on your mat for a quick yoga session, enjoy a quick Dailey Online workout or just do a plank (the powerhouse of all exercises!). A little bit of exercise is better than none at all, and even a short walk or 2 minutes focusing on your alignment and core is enough to boost your endorphins and get your heart rate up. Don’t be surprised if your quick workouts slowly inspire you to carve out even more time to move.

4. Meditate

The world we live in is loud and busy; it’s difficult to not let the chaos affect your mental health. Sometimes creating the time to step away and quiet our minds is just what the doctor ordered. Meditation has been around for thousands of years, its recent surge in popularity has piqued the interest of many, and with good reason. Research has shown that meditation can have some physiological and psychological benefits.

You don’t need a lot of time in your day to reap the benefits of meditation. The trick to making meditation work in your life is starting small. All you truly need is a quiet, comfortable place to sit and 5 minutes. Your meditation practice can be as simple as sitting with your eyes closed and focusing on your breathing, or you can opt for a guided meditation with us on Dailey Online or use Insight timer for access to a variety of incredible teachers!

Taking just 5 minutes each day to meditate can reduce stress and anxiety and bring about mental clarity. 

5. Eat less processed foods

When you fuel your body with the nutrients it needs and begin to eliminate processed junk from your diet, you’ll likely notice a difference in the way you feel. It can be challenging to cut processed foods entirely out of your diet, so aim for progress over perfection here. Eat oatmeal instead of cereal for breakfast, opt for an apple and nut butter or carrot sticks and hummus for snack versus an over-processed granola bar. 

6. Get outdoors

Sunlight and fresh air have such a positive effect on the way we feel mentally and physically. Make it a habit to get a minimum of 5 minutes of fresh air every day. We’re guessing once you get outdoors, you’ll want to stay a little longer.

7. Laugh every day

What is life if we can’t enjoy ourselves? Laughter is so good for us and truly one of my favorite things to do – it boosts our mood and can reduce stress. If you’ve had a tough day, make it a point to call your funniest friend for a chat, tease your children 😂 or check out some funny videos online. Even just making yourself put a smile on your face can immediately change your mood.

8. Adopt a life-long learner mentality #always be a student

Have you ever watched a young child as they learn a new skill? Their confidence surges, and they light up the room with their excitement. The confidence in learning is something we can all benefit from. Set aside time weekly or even monthly to focus on your growth, whether it’s in your profession or just in a personal interest. Not only will you feel great, but you’ll also set a good example to those around you.

9. Turn off your devices an hour before bed

Screen time before bed keeps your mind busy and engaged, which is the last thing your brain needs before drifting off to dreamland. On top of that, the blue light emitted from screens can interfere with the production of melatonin, which means you might have a hard time falling and staying asleep. Rest is essential to being your best self, turning off devices at least an hour before bed allows your body to get the rest it needs. Get in bed and read a (real) book instead!

10. Practice Presence

With the busyness of the world, we often try to do too much at once, which doesn’t give us much time to appreciate the beauty that is present in each day. Whatever you are doing: cooking, eating, exercising, reading, or spending time with loved ones, be present, and fully there (your meditation practice will definitely help you with this!). Leaving the distractions and smart devices behind while you focus on a task can reduce stress, strengthen relationships, and improve overall mental health.

Adding these little steps to your day can create incremental changes which can create habits that have lifelong positive lasting effects!

Word of the Month: Rejuvenate


Give new energy or vigor to; revitalize.


Welcome January 2021! 

Let’s just take a moment to acknowledge and be proud of having seen the challenges of 2020 through up to now. It doesn’t mean that the difficult times are over but we can definitely stand in the face of all we’ve been through and feel rejuvenated by the fact that a NEW YEAR is finally here. 

It’s because of this that in our New Year, we hope to help you cultivate ways that guide you closer towards your best version of YOU! January for us highlights taking a look at the small shifts or simple things you can do to rejuvenate your body, mind and spirit.

I am certain you will agree that the 2020 holidays were extremely different for so many of us in comparison to what we’ve experienced in the past. We were not alone in our experiences of  a lot less festivity, energy and connection. Over Christmas, my kids were with their Dad and I had a few days off. It’s hard for me to not be with them, but I chose to embrace the time, unplug, take hikes and cook some creative, international meals. Some were inspired by The Master Class (which I highly recommend if you want an opportunity to learn from an impressive list of incredibly talented individuals). After four days of this routine, I felt completely refreshed, inspired and motivated. I was able to show up for work and for my kids in a much more present way. Because the opportunity for vacations are so limited right now, most people I know aren’t taking time for themselves. If you have the opportunity I encourage you to prioritize taking some time off – completely off – even if it’s just a few hours or a few days. The collective effect of how this will rejuvenate your energy and mind is exponential and will help you reset your intention moving into another (hopefully more fulfilling) New Year. 

Because of the continued stresses in our lives, radical self care, plus mental, emotional and physical health I believe must be our number 1 concerns right now. Here are a few simple ideas and suggestions on how you may begin to rejuvenate your mind, body and soul.

  • Find a space that can be your meditation or your intention setting, relaxing space. Make this an area that feels good to be in so that it supports you in being alone, quiet and introspective. I love the corner set up in the (very empty) studio to either sit quietly, move my body, or to simply have a few moments to myself. Taking time for me, even if it’s just a couple of moments between Zoom calls is an amazing way to release the tension that builds up in my life and help me be more present. 
  • Take a bath! This is one of my favorite ways to unwind and to help heal my body when it feels overworked. Here are my two go-to CBD soaks.
  • We’ve put together 21 days of simple steps (like drinking more water or scheduling our workouts) to support you in focusing on yourself this month from January 11th-31st. It’s a list of ways for you to prioritize your health and well-being in small, accessible doses. You can do this through some of the local Studios or get all of the daily tips on instagram by following The Dailey Method. There are a lot of options out there right now for challenges of mindfulness or fitness. Find something that inspires you to commit or holds you accountable to creating a new daily practice -the most important one- self care. Because we should do this every day. We’re worth it!

It’s not a resolution- it’s a commitment to you. Because we all know that when we focus on ourselves, our health, wellbeing and happiness, it reflects in our abilities to show up for our loved ones, our jobs and anything that life throws our way.

Here’s to a Happy and Healthy New Year (with less things thrown our way)!
I Love You


Word of the Month: Magic





“Strength doesn’t come from what you can do. It comes from overcoming the things you thought you couldn’t” – rikki rogers







A true metaphor of all things challenging – sometimes unstable – oftentimes seemingly impossible – and yes, Magical. 

Think of it. 

At Dailey, we take this core exercise and build into it additional challenges to make the difficult – even harder. It’s done with thought, yet each one of you, whether you are a new student of TDM, a veteran of our method or someone schooled only in other workout modalities, knows that when we plank…Magic happens. 


From the placement of your hands to the energy in your legs, building onward to the awareness of where your head is, what your ribs are doing and whether or not you feel your deep core muscles in both your front and back body: You are IN it. 

Take a breath. 

Feel weight bearing in your shoulders, sense fatigue in your back, understand the guidance of your teacher’s virtual support through a screen and then reset as you need when we start to layer the challenges in – to your obliques, your shoulders, your hips.


From a place inside of YOU there comes a force – this magical energy of powering through adversity and knowing that you intrinsically trust that this plank will be over soon and that we’ll be onto another body part, movement sequence or exercise in 90 seconds. 

Feel your strength. 

It’s that moment it took you to get to the place where you almost want to give up – but you don’t. It’s that little bit of space and chasm where you discover perseverance and then with the encouragement of your teacher, you attempt again. You commit 3 – 4 times over and over. And guess what? You complete the plank series – WITH us. 

This is Magic.

And it translates to the year we’ve each just walked through. 


We, at The Dailey Method, set our Word of the Month out almost one year in advance. Yet when “Magic” came down the pipeline for December, Jill and I both kind of looked at each other and truthfully just rolled our eyes. How do you inspire people to believe in Magic – after the year we’ve just lived? After all, 2020 introduced an unprecedented level of difficulty, upset, uncertainty, disappointment and struggle as it relentlessly embedded its tendrils deep inside each one of our stories. 

Oh – But isn’t that what plank does? 

Hence, the Magic.

We all have a plan for our lives and at some point, we each align our efforts in order to author an outcome. A million times over we adjust to the new challenges forced our way and prepare for unexpected change when it presents itself on our paths. We make subtle shifts when confronting difficulty and then find alternate ways to move in an effort to see if we’re able to redistribute stress and help ourselves towards success. We stop. We give up for a second or a few days (maybe even weeks!) but then we recommit to showing up – just one more time. We lean on friends as our cheerleaders to motivate us to try again and understand how change is the one thing in life that we are able to count on. Through it all; Life, I mean, (and plank too!) we may put our knees down but 100% we finish and there is reprieve. 

It’s true that initially, all the magical things in everyday life that we continue to celebrate when we think of MAGIC come to mind like; babies being born, a mind-blowing card trick, a loved one unexpectedly healing from a terminal illness, stars in the sky, falling in love, the sparkle on water in the sunshine and those moments where something or someone just synchronistically shows up with just what you need. Yet still, what I am left with while reflecting on the magic of our day to day is giving immense gratitude to the muscles we’ve each had to contract, the various positions we’ve had to morph into, the constant resets we’ve had to make permissible, the amount of trust we’ve been asked to haphazardly believe in, the unending support from others we’ve been challenged to ask for – all of which, undoubtedly, have been the most rewarding.  

2020 may, in fact, be parallel to the longest plank we’ve ever had to push through, yet what I know for sure is that there is no other community nor people I’d rather be surrounded by. 

We will see this forward. 

There are dreams to fulfill. 

There is family to fold into. 

Friends to lean on.

Love to have.

And if we need to plank this long a second, third, a fourth, or a fifth time, we will find inside ourselves, the same incredible Magic – again.



Word of the Month: Elevate

el·e·vate /ˈeləˌvāt/ VERB

To Elevate, enhance, exalt, heighten means to raise or make higher in some respect. To elevate is to raise something up to a higher level, position, or state. 


Hello November! 

The Word of the Month for November is Elevate – This choice of words has given me pause to reflect on the power each of us embodies to lift the energy and positivity of our consciousness to a higher level – whether it’s inside one individual or a group of people.

Have you ever walked into a room where people were discussing a sad situation or harder times and felt the heaviness of the energy present? Have you noticed then, when someone starts to laugh in that same room, and another joins, and then another…that the mood organically begins to shift to one that’s more uplifting?

One of the goals we’ve had as a Dailey Method community throughout this entire pandemic was to continually support you in elevating your practice by providing you the best virtual experience possible (and clearly adding in the necessary humor!). I am extremely proud that we’ve been able to deliver an exceptional product via our thoughtful practices and a tremendous amount of care for our students, communities, and brand.

Despite having this awareness and sincere intention to elevate the energy in my classes, I have to admit that sometimes it takes more effort than others. For instance, while teaching, I occasionally observe that when my enthusiasm wanes, I notice similar energy reflected back to me in my students in this virtual platform. When this happens, I course-correct and use it as an opportunity to shift how I’m projecting. The domino effect on the room (on the screen) is AMAZING!

When I’m truly successful at this transformation, everyone, including me, is more present, excited, works harder, and feels better. I’m certain that this energy shift translates to a collective ability to heighten more positive trajectories in our own life, but also in the lives that intersect with ours.

These are all constant reminders that every step we take in life provides a learning opportunity for us as long as we stay present with each step. I encourage you in your Dailey Method practice this month to find stillness throughout parts of class. Elevate your awareness of the rise and fall of your breath as you hold a posture or balance, bend your knees in a thigh stance, or reset during an abdominal exercise by using your hands or grounding with your feet. Notice, with each inhalation and exhalation, the ability to celebrate your strength in non-motion. Feel how this stillness gifts you an elevated sense of resetting your energy, calming your nervous system, and softening your mind and your muscles.

After all, This. This part….it could be the most important moment of your day.

Historically we’re moving into a season of celebration, of gatherings, and this year that isn’t as much of a possibility. So what to do? 

  • Cherishing traditions in more subtle ways
  • Giving to the world’s needs and inspiring others to do the same vs. giving presents.
  • Taking the opportunity to give the gift of our presence with those that are most important. Family, friends, and our most loved ones.

Lastly, there are clearly fragments of concern for all of us right now, frustration, and certainly a bunch of unknown swirling around us as we enter into Election Day. Because of this, I encourage all of us to participate in a more global elevation by believing that goodness will prevail. We are capable of elevating the world’s consciousness by inserting positivity into our conversations and interactions with others. We even have the power to elevate our mood and outlook by carving out moments to turn off the noise, take a break from the news, and to put away social media so that we can increase the volume of our own inner peace. And yes, we all need that right now.

Sending you peace, love, and belief- that it’s all going to be okay! We can get through anything….. together.

With massive love,


Word of the Month: Inspire


Inspire[ in-spahyuhr ]

verb (used w/ object), inspired, inspiring to produce or arouse, influence or impel (a feeling, thought, etc.):

to fill or affect with a specified feeling, thought, etc.


For 20 years, my primary intention for The Dailey Method has been to inspire people to be their best. We work hard to support and motivate our students and communities to become their best selves- both inside and out; so that we are all able to radiate that feeling outward into all areas of our lives. Imagine we are all a small cog in the wheel, and each personal and positive action we take collaboratively, with everyone else around us, generates more and more amazing positivity and energy. 

I’ll be honest, though- it’s tough for me to feel inspired right now with everything going on in our world. These are incredibly challenging times with so much uncertainty swirling around us. I feel like every day, something new comes to light that causes me concern, stress, worry. So I’m committing this month to hold onto the intention to find ways to feel inspired and keep that positivity flowing out because our world needs it more than ever right now! Let’s take the time to place our attention on the people, events, or things – both past and present – that inspire and have inspired us – to provide us the fuel to forge ahead towards a brighter future! 

We will always be most effective at supporting positivity around us if we first notice what we are inspired by. If it’s a person, tell them, doing so will lift them up and allow them the space to move that “feel-good” feeling forward. If it’s a thing, stop for a moment to take it in. It’s a sure way to pause long enough inside of gratitude so that you are present and more appreciative during the next task in your day. We all feel more inspired when we are noticed and acknowledged by others or when we can sit in the seat of thankfulness for the beautiful things we are surrounded by, no matter how trite they may seem.

This month, I challenge you to find something new to inspire you to grow, change, or expand. 

*Try a new recipe or a new way of cooking: I’m trying new slow cooker recipes to spend time in the AM preparing dinner and have the evening time more open to being present with my kids. 

*Take an art class: I was just introduced to this Instagram site @colortheorydesignco. I’m going to take a flower arranging class this month- to inspire the artist in myself, something that easily gets lost in my busyness.  

*Ask your friends for a book recommendation: I’m currently reading Sapiens by Yuval Noah Harari, which is fascinating yet takes a lot of mental focus, so I’m balancing it out with another highly recommended book by a friend, The Tattooist of Auschwitz by Heather Morris. I highly recommend both!

Find something that takes you out of your comfort zone and your everyday habits. Invite some beauty, creativity, or fun into your day. You will be surprised in the best possible way since this practice of shaking it up a bit has the potential to open you up to new thoughts or possibilities in your life and allows you to radiate.

In September, we highlighted the turning of our focus inward to discover some best practices for self-care and help us create more nurturing habits. For October and the remaining days of our annual challenge, we hope that you are able to take whatever little or large progress you made and allow that light and resulting rejuvenation to shine outward. This focus may help set you on a path to INSPIRE others to do the same! After all, the way we show up in the world (regardless of varying circumstances swirling around us) provides us our best chance at inspiring positive results in all areas of our own lives and potentially in those of everyone in our vicinity. The ripple effect is contagious! And I believe we all need some ripple right now!!

Here are some ways you can have inspiration in your Dailey practice:

*Allow yourself space in class today to inspire YOU by focusing on your legs during arm work, your glutes while doing abdominal work, or ease in places of effort. Notice places and spaces where a whole new world opens once you shift your energy onto an entirely different area. Plateaus in life and in exercise occur when we stop turning our attention on finding new perspectives or ways to explore them!

*Make a focal effort to STOP during an exercise and reset your alignment, deepen engagement, and then possibly a deeper position than you’ve ever hit before. It will give others permission to do the same, plus this ladder forms the very stepping stones to work you towards your edge, your goals, and beyond!

Thank you, Dailey Method community, for being an inspiration in my life and continuing this amazing journey alongside of me. I love hearing your stories of how this Method, and this Community is keeping you motivated and inspired. Please keep them coming! They help keep us all going. 

With love,