In my time training hundreds of women around the world, including some of the red carpet’s most famous faces, and the thousands of women who follow my workouts every day inside the WeRise app, I’ve noticed that those who get the best results, both in and out of the gym, are those who take my 3 non-negotiable daily habits seriously.

It’s these very same habits that have formed the foundation for my own success, and if you want to achieve long-lasting physical and mental results, then I truly believe these 3 daily habits are essential. That's why I call them my ‘3 daily non-negotiables’. Because to become the best version of ourselves, we need to practice these 3 habits daily to build the unstoppable consistency that discipline creates.

But don’t worry, my 3 daily non-negotiables don’t have to feel complicated or take too much time out of your day. In fact, you can easily slot them into your daily routine without having to change much at all! But what are my 3 daily non-negotiables?
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1. Daily Movement

Moving for just 30 minutes or more every day brings a ton of benefits, beyond just the physical effects. Such as:

✔️ Feelings of well-being and positivity
✔️ Increased confidence
✔️ And of course, getting stronger and looking great in the mirror

Not to mention, if you’re exercising outside you get all the benefits from the sun and fresh air, both physically and mentally. And if you add a friend to the mix and work out together, you’re also spending quality time with someone close to you and nurturing that relationship. Plus, we all know that getting a sweat on with your bestie is often more fun, as you motivate each other to keep pushing.

But that’s not all, moving every day and staying active builds commitment and resilience, because if we’re honest, we don’t feel like getting up and exercising every day. So in making that choice to stay committed to ourselves, especially when we don’t feel like it, we build trust in ourselves. And it’s that trust and commitment over time that builds the discipline required to achieve the consistency that builds amazing results, both in and out of the gym.

Ultimately, whether you’re just walking the dog or following The Senada Method with one of my popular WeRise workouts, the important thing to remember is that you move every day for at least 30 minutes. That’s the first non-negotiable.

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2. Mindful Eating

Don’t worry. Mindful eating doesn’t mean eating salads only and cutting out the foods you love. It’s a tool to be used for managing your weight, enjoying your meals more, and practicing gratitude and appreciation.

What is mindful eating though? It’s essentially treating our mealtimes with as much care and respect as we do with our workouts. Such as only eating until you feel full, and not just finishing everything on your plate for the sake of it. Or eating without the distraction of a screen, and really focusing on appreciating your food more - and being present in the moment.

By doing this, you’ll feel more full for longer, feel like you want to snack less, and ultimately, improve your relationship with food and eating in general. And beyond the obvious benefits this brings such as weight loss, greater satisfaction, and the positivity that being present brings, you’ll also feel better, as you’ll experience better digestion - which can lead to a variety of positive physical benefits, like:

✔️ Less bloating
✔️ Clearer, healthier skin
✔️ And a boosted immune system, so you get sick less often!

And if you’re eating with your family or friends, with no distractions, your relationships will improve and you’ll feel more connected with those around you.

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3. Daily Meditation

Just 10 minutes a day is all you need to find a greater sense of calm, clarity, and focus in your life. And the long-term benefits of consistent meditation really are worth it. Not only will daily meditation reduce your stress levels and improve your sleep, which we all know is essential for recovering from your workouts, but you’ll also feel more connected with yourself and build the self-love that will help keep you motivated, to push hard with your training and beyond.

And by taking a step back to really reflect on where you want to be, and how you are feeling, you’ll start to overthink things a lot less. So you can enjoy a stronger sense of clarity and confidence as you go about your daily life.

By just implementing these 3 daily non-negotiables, you’re already putting yourself at a huge advantage to stay consistent with your training and building the confidence and discipline that will positively impact your life outside of the gym too.

If you're looking for guidance and support to help stay accountable, look no further... the WeRise App and it's community of over 9M is a powerful tool to sticking to my daily non-negotiables.

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