Developing New Habits, Fine-Tuning Nutrition & Three Daily Questions Transforming My Routine!

Sharing some of the protocols and habits I’m experimenting with to grow into a healthier, more intentional version of myself—through a balletic and balanced lens.

I plan to post updates like this monthly, and for three reasons:

1. It keeps me accountable and helps systematise these habits.
2. I love looking back on this kind of information (I used to write similar entries by hand in a journal every year).
3. I recently listened to a conversation between Tim Ferriss and Greg McKeown on The Tim Ferriss Show, where Greg shared a powerful insight: instead of reassessing your goals and protocols once a year, try doing it at the start of every month. This approach fosters greater success and supports a life rooted in health, balance, and flexibility. It resonated with me so much that I’ve decided to incorporate this monthly check-in into my own routine.

So let’s dive into the routines, reflections, and small changes I’m integrating into my daily life.

The Three Daily Questions I’m Asking Myself

Every day, I mentally revisit three simple yet transformative questions:

1. What are you deeply grateful for today?
2. What’s the most important thing you need to do today?
3. What quality do you want to exude to the world today?

These questions sit on the first page of my Notion template, and I see them every day. Importantly, I don’t journal my answers—I simply reflect on them in my head. As a busy working mum, this is what feels manageable, and honestly, it’s been enough to create a sense of calm and groundedness each day.

I encourage you to try something similar—whether written or mental reflection—and see how it shapes your mindset.

Rethinking Meal Timing for Energy and Rest

Lately, I’ve been fascinated by the connection between meal timing, mood, and sleep. As dance teachers (or night owls), it’s easy to fall into unhealthy patterns. At my worst, I was munching on chocolate croissants and waffles at 2am while settling or feeding Beau. Survival mode, right?

Now, I’m shifting back into rhythm. One strategy I’ve loved is eating my “dinner” at lunchtime, which works perfectly as a dance teacher. It keeps me full longer, and I can grab something lighter between classes without feeling sluggish.

This term, I’m doubling down on this habit and committing to having my last meal no later than 5pm. Over the holidays, we’ve been eating early, and the results are undeniable—it’s easier to drift off to sleep, and digestion feels smoother.

If you’re currently eating late (hello, 9:30pm post-class dinners!), I urge you to rethink this habit. Research shows eating at least two hours before bed supports better digestion and deeper sleep.

My Eating Routine

Here’s my current eating schedule, optimised for energy, digestion, and busy teaching days:

• 6am: Cup of tea & breakfast bowl
• 8am: Coffee / electrolyte water
• 10:30am: Morning smoothie
• 12:30pm: “Dinner”
• 4pm: Fresh fruit & protein bar
• 5pm: “Lunch” (lighter meal)
• 7pm: Magnesium supplement

My new smoothie station setup has been a daily source of inspiration, making it easier to kick-start my mornings with healthier choices...

January 2025: Habits I’m Loving

Below are some of the habits and practices that have been serving me well this month. These aren’t elaborate—they’re simple, effective, and aligned with my goal of living a balanced, healthy lifestyle.

Nutrition

• Electrolyte boost: Adding sea salt to my morning water for hydration, cellular health, and blood pressure.
• Breakfast bowls: Two eggs, half an avocado, and berries for a satisfying, nutrient-rich start to the day.
• Prioritising quality: More organic, grass-fed, regenerative meats paired with roasted seasonal veggies.
• Morning smoothie: My go-to blend (at the moment) includes:
  • 25g nuts
  • 2 medjool dates
  • 10g cacao powder
  • 10g rolled oats
  • Cinnamon
  • 12g grass fed collagen powder
  • 12g gelatin
  • Sea salt & half filtered water/whole milk

Movement & Recovery

• Workouts: Full-body sessions (weights + stretching) 3x per week, on top of teaching.
• Sauna sessions: 20 minutes, 3x per week for detoxification, with calf raises for circulation.
• Evening wind-down: Navel oiling with lavender, rosehip, or castor oil—a simple ritual that supports relaxation and skin health.

Lifestyle

• Digital detox: Replacing my phone with 15-20 minutes of reading before bed.
• Evening light: Red lights only after sunset to support circadian rhythms, and I aim to be asleep by 10pm.

A Note on Affordability & Intentionality

I understand that some of these practices, like eating regenerative meat, might seem costly. But here’s the thing—we haven’t noticed a spike in our food bill because we’ve cut down on takeaway and instead plan bulk orders of organic meat.

It’s about being intentional. For example, instead of reaching for takeaway, I’ve started looking forward to what we have stocked in the fridge or freezer. I even noticed on a recent girls’ weekend how my body felt (poor digestion, interrupted sleep) after indulging in processed foods. The difference is stark!

Takeaways

I hope this glimpse into my current protocols inspires you to reflect on small, actionable changes that could enhance your life. Whether it’s tweaking your meal timing, adding a journaling habit, or prioritizing intentional food choices, every step counts.

Remember, these habits don’t need to be complicated or expensive. Consistency, simplicity, and a focus on long-term wellbeing are what matter most.

My next big goal: taming these fluffy, postpartum baby hairs you see in the below photo! While I’ve achieved some beautiful length and thickness (a huge improvement from where I started!), now it’s time to tackle the frizz. You can read more about what helped with growth and thickness here, but the next step is finding solutions for smoothing things out...