Simple Daily Habits for a Stronger, Healthier You

As women, we juggle countless responsibilities—careers, families, relationships, and personal goals. In the midst of it all, prioritizing our health can feel like just another task on an overwhelming to-do list. But true wellness isn’t about drastic diets or exhausting workouts—it’s about building sustainable habits that fuel our bodies and minds for the long haul.

To help you on your journey, let’s break down four essential daily habits every woman should prioritize: hydration, protein intake, exercise, and sleep. These aren’t just random wellness tips—they are the foundation for vibrant health, energy, and longevity.

1. Hydration: 9 Cups of Water Per Day (or Half Your Body Weight in Ounces)

Water is the ultimate health elixir. It keeps your skin glowing, supports digestion, boosts energy, and helps every cell in your body function properly. Women need approximately 9 cups (or about 2.2 liters) of water daily, but individual needs can vary.

A great rule of thumb is to drink half your body weight in ounces of water each day. For example, if you weigh 150 pounds, aim for 75 ounces of water. If you’re active, pregnant, or breastfeeding, you may need even more.

Signs you need more water:

• Dry skin or lips

• Fatigue or brain fog

• Headaches

• Constipation

Simple ways to drink more water:

• Start your day with a full glass of water before coffee.

• Carry a reusable water bottle with you.

• Infuse your water with lemon, berries, or mint for flavor.

• Eat water-rich foods like cucumbers, oranges, and watermelon.

Staying hydrated is one of the easiest yet most powerful ways to improve your overall health!

2. Protein: 100g+ Per Day

Protein isn’t just for bodybuilders—it’s essential for everyone, no matter their fitness level. Protein helps build and maintain lean muscle, supports metabolism, balances hormones, and keeps you feeling full and satisfied. We need a bare minimum of 0.75x our ideal body weight, but we should be shooting for 100% of our ideal body weight. For example, if I weigh 150 lbs, but I want to weigh 120, I should consume a minimum of 0.75x the 120 lbs (90g of protein a day), but should shoot for 120g. 

Great sources of protein:

• Lean meats (chicken, turkey, fish)

• Eggs

• Greek yogurt and cottage cheese

• Beans, lentils, and chickpeas

• Nuts, seeds, and tofu

If you often feel sluggish, experience hair loss, or struggle with cravings, you may not be getting enough protein. Try adding a protein-rich snack or meal to your routine, and notice the difference in your energy and body composition.

3. Exercise: 30 Minutes a Day

Movement is key to confidence and strength. Women who move their bodies regularly not only feel better physically but also experience less stress, improved mood, and better sleep. You don’t need hours at the gym—just 30 minutes a day of movement is enough to make a significant impact.

Find the workout that works for YOU:

• Love variety? Try strength training, yoga, or Pilates.

• Short on time? Do a 30-minute at-home HIIT workout.

• Need motivation? Join a women’s fitness class or accountability group, like my Girl Gang online community!

• Prefer something gentle? Go for a walk or do stretching exercises.

The best workout is the one you enjoy and will stick with! Find something that makes you feel strong, empowered, and happy.

4. Sleep: 7-9 Hours Per Night

In a world that glorifies hustle and late nights, sleep is often sacrificed. But for you health, sleep is non-negotiable. Getting 7-9 hours of quality sleep per night helps regulate hormones, boost metabolism, improve mental clarity, and support emotional well-being.

Struggling to get good sleep? Try this:

• Set a bedtime routine (dim lights, read a book, or take a warm bath).

• Avoid screens (phone, TV, laptop) at least 30 minutes before bed.

• Keep your room cool and dark for better sleep quality.

• Limit caffeine in the afternoon.

• Try herbal teas for relaxation.

• Check out my recent blog for a deep dive into how to get better sleep!

Good sleep is the foundation of good health—when you prioritize it, everything else starts to fall into place.

Small Habits, Big Results

Taking care of your body isn’t about perfection—it’s about making small, consistent choices every day.

Drink your water. 

Get enough protein. 

Move your body. 

Prioritize sleep. 

When you commit to these four pillars of health, you’ll feel stronger, more energized, and more in control of your well-being.

Which of these habits do you need to focus on the most? Let’s commit to prioritizing our health together!

I hope this has served you well!

Amber Dabney Smith

Your Hope Dealer