Fit & Fabulous 2017 Health & Wellness Mental Health

Fit and Fabulous – Create a daily ritual

January 11, 2017
Create a daily ritual

Create a Ritual


Being Fit and Fabulous is not just about our physical health but also our mental and spiritual health.  The combination of all three areas of our being is important to our overall health and wellness.

One of my biggest hurdles in life is starting the day well.  I’m not a restful sleeper and many mornings wake as early as 3am.  I find it difficult to go back to sleep and as soon as I’m awake my mind is ‘on’ and I usually make a coffee and head to my laptop to check out social media or my blog.

Not a great way to prepare for my day!

I’ve written about my word for 2017 which is ‘Simplify’.  One of the areas I would like to simplify is gaining control over social media – rather than it controlling me. So I need to make some changes to my day.

My P.T. and I sat down last week and made our plan to be more Fit and Fabulous in 2017.  Now that we have our plan it is time to put it into practice and first up is to create a daily ritual.


I’m creating a daily ritual for mornings and evenings.  This way I am starting the day positively and preparing for the day.  My evening ritual will include reflecting on my day and relaxation to help me sleep better.



Create a Daily Ritual

I’m currently reading a book ‘Are you Willing to Show Up and Live your Best Life?” by Dr James Rouse.  Dr Rouse suggests four ways to start your morning – Mindfulness, Move, Mediate and Meal.

  • Gratitude – When I wake, I will think of AT LEAST ONE THING I am grateful for.  Starting the day with a grateful heart is a favourite saying of mine. We can lose sight of all the positives and good things in our life because we are too busy.  Taking the time first thing in the morning before getting out of bed will help my mental and spiritual well being.
  • Yoga and Stretching – each morning I will do a gentle yoga and stretching practice.
  • Enjoy a coffee or tea and think about my day – the way your day unfolds is a result of how you are feeling so taking time to think and just ‘be’ will help
  • Eat a nutritious breakfast to give me the energy I need to power through the day.


Daily Ritual

  • Turn off the screen – Another ritual Dr Rouse suggests is to turn off all screens – TV, ipad, laptop and phone at least 1 hour before you go to bed.  I have a habit of hopping into bed with my e-reader but that will have to change.
  • I’m keeping a journal. My lovely P.T. Nikki, suggested that we keep a journal of our thoughts and feelings.  I’ve read many blog posts about keeping a journal but I haven’t really done this before.  My journal will be just for me and I will use it to reflect on my day, how I’m feeling, what I achieved and even the not so good things.
  • Reflection – Taking time to reflect and be thankful for the day in my quiet space with no distractions.
  • Writing a note for my Positivity jar something that was positive in my day.  We can all find something even if it is small.

Can you create a daily ritual which will help your mental and spiritual wellness?


Let’s Keep Sizzling!


Women Living Well After 50

Living Life Your Way



  • Reply Lee Gaitan January 11, 2017 at 03:26

    These are such good tips, Sue. I am trying to implement a similar ritual myself, with gratitude as the cornerstone. Mornings are really hard for me–I usually sleep until the last minute and then rush around and that has to change. I’m also guilty of the the reader in bed and stay up too late reading. These changes I need to make may be more challenging than passing up chocolate! Great post!

    • Reply Sue Loncaric January 11, 2017 at 12:57

      Thanks Lee! Sometimes it takes a while to get into a new habit but we have to try don’t we?

  • Reply Laurie Stone January 11, 2017 at 05:26

    Sue, I love these. Have been keeping a journal for years and its helped in countless ways, mostly just getting everything down on paper. I love the tip — not being run by social media — something I’m struggling to do better on. More and more, I’m making myself put my phone down early evening and that’s it for the night. Thanks for these!

    • Reply Sue Loncaric January 11, 2017 at 12:56

      Oh that Social Media! It appears to be the bane of everyone’s life in blogging doesn’t it? I’ve started putting my phone in another room which has helped. Have a lovely day!

  • Reply Stacey W January 11, 2017 at 07:27

    Love all of the positive thinking. Such a great way to be.

    • Reply Sue Loncaric January 11, 2017 at 12:54

      Thanks Stacey and have a lovely day!

  • Reply Kathy Marris January 11, 2017 at 08:31

    I like the sound of your new rituals Sue. I was also catching up on social media first thing in the morning, however I’ve been making myself walk to the beach each morning, then returning and eating a healthy breakfast before getting online. I feel much better for it already. I do like the idea of keeping a journal and the positivity jar so I will give these a go as well. 2017 is the year I turn 60 and the year I make some more positive changes to my health and wellbeing!

    • Reply Sue Loncaric January 11, 2017 at 12:53

      I’m turning 60 in August Kathy! It should be a great year for both of us. xx

  • Reply Terri Webster Schrandt January 11, 2017 at 09:44

    Such great information, Sue! Good incentives for a new path to wellness for the new year! I use an e-reader at bedtime, too, but it doesn’t seem to bother me. But if I stay up a little later looking at my laptop, then I do have a sleep issue. Too much stimulation!

    • Reply Sue Loncaric January 11, 2017 at 12:52

      Yes I’m okay with the e-book but I suppose I really need to relax more before going to bed.

  • Reply Grammy Dee January 11, 2017 at 21:10

    All great tips. I really like the part about starting the day with gratitude and ending with adding a note to your positivity jar! Thank you for partying with me at my very first Wednesday AIM Link Party. I shared your post on my social media sites.

    • Reply Sue Loncaric January 12, 2017 at 09:13

      Yes Dee it sets the tone for the day and then reflecting helps us to appreciate our life more. Thanks for the link up!

  • Reply Molly Stevens January 11, 2017 at 22:12

    This is terrific advice, Sue, and I like all of your suggestions. I am a morning person and enjoy taking time to be grateful first thing in the morning while I have my coffee and ease into my day. I too struggle with screen time and am looking forward to you sharing more strategies on how to deal with that. It is a necessary activity for us bloggers but shouldn’t control our time and our lives.

    • Reply Sue Loncaric January 12, 2017 at 09:14

      Thanks Molly and I’m working on some strategies to break the tie to Social Media if I can do that I will be FREE lol:) I’m really enjoying my new rituals.

  • Reply Mandi January 11, 2017 at 23:28

    Wonderful tips! I think starting and ending the day calmly is so important.

    • Reply Sue Loncaric January 12, 2017 at 09:15

      Hi Mandi, yes I’m finding that only after a few days I’m feeling much better mentally. Have a great day.

  • Reply Carol ("Mimi") January 12, 2017 at 00:39

    Great post! I like the holistic aspect of your suggestions. There is such a strong mind-body link that we cannot expect to be physically fit and healthy if we neglect our mental and emotional health. Your suggestions regarding positive attitudes and reflection are great ideas for addressing that aspect.

    • Reply Sue Loncaric January 12, 2017 at 09:17

      Hi Mimi! I think there is too much emphasis on one or the other whereas I see it as a total holistic approach. Thanks for your positive comments and have a beautiful day. x

  • Reply Marian January 12, 2017 at 01:19

    First of all, I just love your blog name. So positive and full of energy.
    These are great tips. I am struggling with getting things done. A morning ritual (i.e. routine) kickstarting the day with energy and positive thoughts might provide the focus I need. Thanks!

    • Reply Sue Loncaric January 12, 2017 at 09:17

      Oh thank you Marian, although I’ve had to add ‘& Beyond’ as I will be 60 this year and have no intention of letting the Sizzle, Fizzle! I’ve found my morning ritual is working even after only a few days so give it a try.

  • Reply Deborah January 12, 2017 at 09:16

    Oh Sue I SO need this.

    I was never a morning person but after my last move (which coincided with a few things) I started waking early and I loved it. I’d get up and do some blogging and / or go for a walk (occasionally). But, that habit seems to be slipping. I’m tired in the mornings and not wanting to get out of bed.

    I’ve been supposed to walk (before work) on each of the last three days and haven’t been and the guilt’s eating away at me. I know going would make me feel so much better – physically AND psychologically. I’m not sure how I fell ‘out’ of my routine or ritual but I need to find my way back there! #teamlovinlife

  • Reply Cathy Lawdanski January 12, 2017 at 12:10

    I love how you start your day. I’m sure with the movement and quiet reflection you are off to a much better start than beginning with social media! Hard habit to break!

    • Reply Sue Loncaric January 14, 2017 at 05:59

      I’ve just started Cathy and I’m loving how it makes me feel so much calmer and prepared for the day. SM is a very hard habit to break but I’m trying to. Have a fabulous weekend Cathy! x

  • Reply January 12, 2017 at 12:52

    Having my internet choke on me this week has made me get off my bottom and move more. SM is such a trap and it fills up hours of time just sitting in a chair. I really need to focus on moving more and adding more calorie burning activity to my day (especially while I’m on holidays and have the time).

    • Reply Sue Loncaric January 14, 2017 at 05:58

      It is my number one enemy Leanne so I’m really trying to control the hours at the laptop and HIDE MY PHONE! Have a great week!

  • Reply Min@WriteoftheMiddle January 12, 2017 at 13:36

    Such great tips Sue! I’ve dabbled in practicing gratitude – even did a 365 Grateful Project where I posted a photo a day of something I was grateful for for 1 whole year (365 days). That is what sparked my interest in photography. I’ve also dabbled in meditation and mindfulness. I’ve let a lot of this lapse though and so need to get some old habits back again. Social media is a big trap for me too. It’s so accessible on my phone and so easy to grab and be sucked into the SM abyss and lose hours of precious time. I need to structure my days more efficiently that’s for sure! #TeamLovinLife

    • Reply Sue Loncaric January 14, 2017 at 05:57

      Thanks Min! Wow 365 day challenge is a great way to get into the habit of making time to give thanks. I’d love to get into photography I am hopeless but it is on my list of 17 things to do in 2017 so fingers crossed. Social Media appears to be a necessary evil to us all. I just want to control it rather than it controlling me LOL:) Have a wonderful weekend. xx

  • Reply Lydia C. Lee January 12, 2017 at 13:40

    Turn off the screens is a big one!

    • Reply Sue Loncaric January 14, 2017 at 05:56

      Yes Lydia that is the hardest for me I think!

  • Reply Jo January 12, 2017 at 17:53

    Fab tips Sue and I subscribe to them all, although I don’t always do them. It’s so important, don’t you think, to make things habits so that you don’t have to think about them. The moment I have to think about something I forget it – if it’s a habit then I do it without question – like going for my daily walk. I now love it so much that I’m literally gagging to get out and do it and if I don’t the rest of the day is often terrible!

    • Reply Sue Loncaric January 14, 2017 at 05:54

      Totally agree Jo it needs to become part of a habit. I’ve started well and hope it continues but I won’t beat myself up if some days it doesn’t happy – life can get int the way. I love my exercise too and can be quite grumpy if I don’t do it LOL:) Have a great weekend.

  • Reply Lyndall @ SeizeThe Day Project January 12, 2017 at 20:31

    Such fabulous tips to make the most of the coming year Sue. I love to journal and our family also keeps a positivity jar. Best wishes for a fabulous & fit 2017! 🙂 #TeamLovinLife

    • Reply Sue Loncaric January 14, 2017 at 05:53

      Thanks Lyndall, you know exactly how it is as you are already doing positive things with your day. Have a beautiful day.

  • Reply Leanne @ Deep Fried Fruit January 13, 2017 at 07:25

    This is perfect. Agree, agree, agree. Love how it all points towards your word of the year too.

    • Reply Sue Loncaric January 14, 2017 at 05:49

      Oh thanks Leanne I’ve found that my days and mental state have improved even in two weeks. Here’s to Simplifying my life and being Fit and Fabulous in 2017 LOL:)

  • Reply Silly Mummy January 13, 2017 at 11:06

    Good tips! I definitely need to start and finish the day more calmly!

    • Reply Sue Loncaric January 14, 2017 at 05:48

      It has certainly been working for me and it has only been two weeks.

  • Reply candy January 14, 2017 at 11:22

    Start the day with gratitude and end the day feeling calm. In the evening a cup of herbal tea is soothing and calming. Thanks for linking up with Blogging Grandmothers.

    • Reply Sue Loncaric January 14, 2017 at 12:31

      Oh I like the sound of the herbal tea Candy I should add that to my evening ritual thank you! Thanks for the opportunity to link up. x

  • Reply Lori Hill-Smith January 15, 2017 at 05:43

    Those are excellent ideas! You inspire me to set a better morning routine for myself! Thank you!

    • Reply Sue Loncaric January 16, 2017 at 09:14

      I’ve felt so much better since starting my morning and evening rituals Lori so I would totally recommend do it.

  • Reply Grammy Dee January 15, 2017 at 15:28

    Thank you Sue for partying with us at Blogging Grandmothers Link Party. I shared your post on my social media sites.

    • Reply Sue Loncaric January 16, 2017 at 09:15

      Thanks for the opportunity Dee!

  • Reply Clearissa Coward January 16, 2017 at 09:45

    Great tips. I am guilty of not turning off the screens. I go to sleep with my TV on and I need to find a yoga class. I was in much better shape when I participated in a yoga class. Very useful article. Thank you for linking up with us at #blogginggrandmothers. I have shared your post on my social media. 🙂 See you next week.

    • Reply Sue Loncaric January 16, 2017 at 13:37

      Yes that is my #1 problem Clearissa – screens and SM. I actually use a yoga app called Yoga Studio and find it really helpful plus I can do it when it is convenient to me. thanks for hosting #blogginggrandmothers and have a beautiful day. xx

  • Reply Quotes to Take Back Control of Your Life January 22, 2017 at 11:38

    […] such as regular exercise and healthier eating will give us the zest for living.  Incorporating a daily morning and evening ritual to bring calm and reduce stress levels will help us take control of our daily […]

  • Reply Finding Stillness in your day - Sizzling Towards 60 & Beyond March 3, 2017 at 01:02

    […] on our breath, and clearing our minds sometimes evades us.  This year, one of my intentions was to create a daily ritual morning and evening. To create ‘stillness’ in my life.  It has certainly started and ended my day in a calm […]

  • Reply Austin March 15, 2017 at 07:59

    I do set aside time every night to write, and I think that is a very important ritual for my mental well being. I’m not a fan of my day job, so I want to write every day to remind myself that I am a writer first and foremost. Once it gets warmer, my morning ritual will be going for a run. I did shovel snow for an hour an a half tonight, but I would never want that to become a regular routine. 🙂

    • Reply Sue Loncaric March 15, 2017 at 13:36

      I love a morning run and I bet you are counting the days until the snow and winter have gone. Keep up the writing Austin, especially if that is your passion.

  • Reply 3 easy ways to create your happy place - Sizzling Towards 60 & Beyond September 12, 2017 at 01:02

    […] be thinking of my grandson and the joy he brings to my life.  Earlier this year, I started to change my morning routine to take a few moments of reflection on the good things in my life. It certainly makes me feel happy […]

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