Self-care comes in countless forms. It can manifest through quietly watching the sunset, sweating out in hot yoga, or cooking your favorite protein-rich meal with your partner at the end of a long workday. But with so many ways to experience wellness, why is it so hard to incorporate it into our daily lives? To find out, I went straight to the source and asked my favorite female fitness founders to share the healthy habits they swear by.
As women, we know all too well that prioritizing health and wellness can feel daunting amidst busy schedules and endless to-do lists. Between juggling a career, family, and social life, making time to prioritize yourself can be a challenge. But it feels so sweet when we can squeeze in those blissful moments of self-care. This is where the importance of a balanced lifestyle comes into play.
Featured image is from Michelle Nash’s interview with Mary Ralph Bradley.
20 health rituals fitness founders swear by
As a passionate advocate for health and fitness, I’m constantly immersed in countless self-care trends and advice on social media platforms. It’s all too common to find yourself saving countless health tips and committing to making positive changes, only to fall back into old habits. (guilty!) I began to understand the struggle of sifting through the noise and finding practical, achievable wellness rituals.
That’s why I reached out to some of my favorite female founders—leaders who truly walk the talk—to inspire me with their wisdom and approaches to living well. Following these simple yet effective health habits can help pave a sustainable and purposeful path to a healthier lifestyle—And bring more daily joy to your life.
Take a morning or evening walk
How do you say this? Hot girl takes a walk for a day and the doctor stays away from me? Taking a walk, whether to clear your mind in the morning or relax in the evening, provides a valuable opportunity for introspection, fresh air, and relaxing activity. This is a simple yet effective habit that you can incorporate into your daily life. Even 15 minutes can achieve results!
“My morning walks make my day and I look forward to them every morning! I also have a studio close to home for this reason. There is nothing like a morning walk for Practical The combination is even better! –MaryRalph Lawson, co-founder of Neighborhood Pilates
“I take my dog for a walk every morning and have a cup of coffee before starting my day. It’s peaceful and quiet and gives me a few moments to breathe and move before the chaos of a busy work day! Ariana Ferwerda, co-founder of Halfdays
“A few months ago, I started incorporating evening walks into my daily routine. It’s an easy way to get some fresh air and feel relaxed after a long day, especially when I can’t get in a full workout. – Kiley McKinnon, former Olympic skier and Halfdays co-founder
Spend time in nature
Sometimes you just need to touch the grass –literally. There’s something to be said about the grounding and tranquil qualities of the outdoors. Whether it’s enjoying your morning coffee on the front porch, taking a walk in the neighborhood, or just enjoying the beauty of a big gulp of fresh air, spending time in nature can help you feel centered and rejuvenated.
“A daily wellness habit that I cherish and can’t live without is spending time outdoors. Whether it’s a few minutes of working in the garden or a walk after work, I make it a priority to get some fresh air and connect with nature to stay afloat in my busy life. Stay grounded. Enjoying these moments is essential to maintaining balance throughout the day! – Sophie Axelson, co-founder of Neighborhood Pilates
“Recently, I got a new puppy who lets me put my bare feet on the grass first thing every morning! I love this little moment and am so thankful for the summer sunshine! –MaryRalph Lawson, co-founder of Neighborhood Pilates
stay hydrated
Ladies, bottom up. Hydration is key to maintaining overall health and well-being. Starting your day with a glass of water and staying hydrated throughout the day can boost energy levels, aid digestion and support radiant skin. (This is why my emotional support Aquarius never leaves my side!)
“It’s simple, but always drink a large glass of water before drinking coffee. If you make it a habit, your body will adjust and you’ll wake up very thirsty, thus promoting more hydration. ——Dale Stabler, co-founder of Sweats and the City and ORRO
“I can’t live without electrolytes! They give me energy and mood while running my women’s gym, my family farm, and spending time with my family. (While helping meet my daily water goals.)” – Brook Voortman, founder of Salty Fitness Studio
Combined with daily exercise
Get involved in exercise, whether it’s a high-intensity workout or Pilates shakes (Ijik), or a leisurely bike ride, are essential for both good health and mental clarity. Find a form of exercise that brings you joy and make it a part of your daily routine.
“Move! No matter what it is – a long walk, a ragari class at my studio, or weight training with friends. I always aim to find a way to move my body in some way. It brings me the greatest joy! –Kenzie Wesp, founder and owner of True Form Fitness
“I can’t live without mindful movement. Every day, I make a schedule based on how my body feels and my schedule focuses on some form of physical activity, whether it’s Pilates, strength training, walking, yoga, aerobics, or stretching Exercise. This exercise helps me stay healthy and mentally clear. –Elena LaMadrid, Founder of Pilates Studio
“My favorite daily activity is working out, which includes spin, barre, stretching/foam rolling, and walking my dog.” – Caitlin Walker, founder of Ride Culture and Barre3 franchise owner
Prioritize self-care
Prioritize self-care to recharge and rejuvenate. Taking the time to practice intentional self-care—whether it’s a soothing skincare routine, a calming bath, or a brief moment of deep breathing—is essential to nourishing your mind, body, and soul.
“My favorite daily wellness ritual is 20 minutes in the sauna. I’m constantly on the go and these 20 minutes are not only good for my body but also focus my mind and almost feel like meditating. I have [also] Make face rolling a staple of my morning routine. It felt amazing, got my blood flowing, and shaped my face in a beautiful way. ——Mia Powers, founder of Core Collective
“I scrape my face and body every morning. It has made a huge difference in my overall health habits. ——Olivia Helleson, founder of Oli Rose
Replenish energy for the body
Food is fuel. It’s that simple. Filling your body with nutrient-dense, 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 start my day with a protein-rich breakfast. Eggs are nature’s multivitamin, which is why I like to include them in my daily breakfast – fresh from my family farm Farm to table style! – Brook Voortman, founder of Salty Fitness Studio
“While it may not seem easy, eating healthy is worth the preparation. I love the ritual of dinner with my family and the opportunity to be creative outside of work. I grocery shop frequently to reduce food waste and Eat according to how you feel. Protein and veggies make up the bulk of my plate, along with the occasional cookie (oatmeal raisins are my favorite!).” – Caitlin Walker, founder of Ride Culture and Barre3 franchise owner
Prepare for a rainy day
Who else swears by their weekly planner? Planning your day or week ahead can help you stay organized, focused, and productive. By allocating specific blocks of time to tasks and activities, you create a sense of structure and purpose in your daily life.
“I really like time blocking – it keeps me on track and ensures I’m effectively prioritizing the right things in my daily life.” ——Olivia Helleson, founder of Oli Rose
Allow for moments of quiet and reflection
Cultivating a strong mind-body connection through practices like meditation, mindfulness, or expressing gratitude can enhance your overall health. Using these moments to focus, be grateful, and support a positive mindset can help bring peace and balance to your daily life.
“An important wellness ritual for me is listening to a guided meditation or positive affirmations. Whether it’s morning or evening, spending 5 to 10 minutes doing this practice helps me stay focused and cultivate a positive mindset, which strengthens my Overall sense of well-being. –Elena LaMadrid, Founder of Pilates Studio
“Starting my day with meditation and a gratitude journal helps me center myself and cultivate gratitude from the start, setting a positive tone for my day.” – Sophie Axelson, co-founder of Neighborhood Pilates
“Starting my morning with a grateful heart and sipping my protein coffee – it doesn’t get better than that!” –Kenzie Wesp, founder and owner of True Form Fitness
takeout
Embracing a health-centered life shouldn’t be an unattainable goal. Use these simple rituals as inspiration to make wellness easy and rewarding. By honoring your body and mind with achievable practices, you can make time for self-care every day. Together we prioritize a more vibrant and balanced lifestyle!
