The Components of a Healthy Day


As a trainer and nutritionist for well over a decade, I have learned the ins and outs of healthy eating and what fuels the body best. If you want to get the most out of the day, you need to eat healthy, exercise and keep your head up. 


Positive people produce positive results.


I follow a routine every single day that embodies health and I train my clients to follow it too. You only have one life so why not live it to the fullest by looking and feeling your best!


If you eat healthy and adopt a fit lifestyle, in just 30 days or less it will become a habit that you will find yourself craving.


Rise and Workout


I rise and exercise every day because it helps me to wake up and awaken my senses. I feel so much happier after my exercise routine, it’s like taking an instant happy pill. This has been part of my life so long it is now almost second nature. Even on vacation, I get up early to navigate a new area while staying in shape.


Have an Egg-celent Breakfast


Start your day the right way with eggs so you can begin the day with much needed metabolic boosting protein. Studies show if you begin your day with a protein-packed breakfast you will be more likely to eat portion-controlled meals throughout the day because you will be less hungry.


This is such a fantastic way to start your day because you can make eggs so many different and delicious ways!


Use Technology to Motivate You


There are so many great ways you can stay motivated to get on track with exercise, like using technology to get you going. 


Fitbit is a great wearable tracker to help you get in more activity because it will give you the immediate feedback you need. You will know where you stand throughout the day and you can even be part of group challenges with your friends. As a trainer and marathoner, I get many steps in per day but having a Fitbit helps me to stay aware of this and it keeps me moving!


This is especially important on days where I am less active at home doing laundry and need a push. I put the Fitbit on every morning and it’s become a part of my daily routine. Try one out and see if it helps get you moving!


Meal Prep for the Day


Whenever you have some free time, prepare your healthy meals with meal prep! Be prepared for what you will eat each day so you will stay on the clean track to health. If you open your refrigerator and cut up veggies are waiting there for your afternoon snack, it will be a much easier choice. Meal prepping health options also makes dining out for lunch or other meals less appealing. If you have the meal already prepped and cooked, why bother spending more money? It’s a win-win for your health (and wallet)!




Cheers to a healthy you with more moist skin, better digestion and circulation by simply hydrating for health. 


Drink 10 glasses of water every day and you will feel so much better as a result. How could something so simple make such a difference? Because water is something we are composed of and without proper hydration we will feel lethargic and look it too!


If you find getting enough water in to be a challenge, carry a large water bottle around each day, even in your cup holder on your drive and sip away to a healthier, happier and more hydrated you!


Stay Active


You can aim for 30 minutes to an hour of activity a day and still be out of shape if you are a “fit couch potato.” This is the person that exercises and then stays sitting for the remainder of the day. Of course, some activity is better than no activity but ideally every hour you should get up for 10 minutes and move.


You will lower your risk of heart disease by choosing to do this and you will avoid getting in that lazy slump from inactivity. So, get up and put your body into motion!


Be Positive


Keep your head up and stay positive no matter what life throws your way. Maybe you are struggling with weight, in a relationship or at work. Do not turn to food for comfort because you will sabotage yourself in the long run (unless you are turning to veggies).


Stay strong and go for a run to clear your mind. If you are not a runner, a hike or walk will have the same effect. If you put on a happy face, you will find your outlook looking up and things may even start to go your way as a result.


Why? Studies show that positive people produce positive results! I firmly believe this!


As you end your healthy day, get to bed at a healthy time so you can ensure you will get the optimal 8 hours of sleep. And remember to smile because you followed the key components of a healthy day!



Tara Zimliki is a nationally recognized weight loss expert, personal trainer, health coach, health writer and founder of Tara’s Bootcamp, the Premiere Bootcamp of New Jersey. Tara also runs her own blog,