The Balanced Lifestyle Checklist

Use R.O.C.K to help you make decisions for health

All day long we are bombarded with things you should and shouldn’t do to lead a healthy lifestyle. It’s exhausting. It can make you feel guilty. It can be complete rubbish. It can be totally unachievable and unrealistic.

Applying my R.O.C.K principles, I have distilled all that stuff into a checklist. I use this as a simple mental guide to help me make decisions throughout my day that get me closer to a healthy lifestyle rather than away from it.

This doesn’t mean you should feel guilty about that burger or those cocktails (Note: FUN TIME is one of the items!!!). This is about removing some of the decision fatigue that goes with trying to be healthy AND balanced, creating a natural flow to your day.

You may find this useful, or perhaps not. If you do apply it to your day, I’d love to hear about it. Send me a quick note or leave a comment on Facebook.

Grace x


1. Hydration

If you think you drink a lot of water at the moment….Drink More! Mild dehydration is the number one cause for daytime fatigue. Aim between 2-3 litres per day.

2. Sleep

Continuous Sleep… ideally 7-9 hours of undisturbed sleep. Make your room a batcave, pitch black, all technical equipment off or not in the room, use eye mask and earplugs living in a city. This might be hard to achieve, and don’t let this add extra stress. Just try to prioritise sleep where you can.

3. Exercise

Move More! The more you move the more calories you burn...if you have a sedentary job, try organising meetings out of the office or set alarms on your phone to stand up every hour. Take the stairs rather than the escalator or lift. Get off a stop earlier on your commute and walk the rest of the way. If you think about it, you can infuse your day with more movement without sacrificing too much of your important time and therefore not taking you away from all of your duties in the office and at home.

4. Hobbies/Fun Time

Do something for yourself that’s constructive!  An activity that adds to you as a person and gives a sense of purpose. Do it with a friend(s) or use the time to take time out from the noise. My hobbies are mostly centered around sports (and having an active hobby is great) but it doesn’t have to be. Knitting, painting, yodeling, it all counts if it gives you an uplifting feeling, if it relaxes you, if you feel balanced afterwards.

5. Nutrition

If it:

  • Flies in the sky
  • Swims in the sea
  • Grows on trees or in the ground
  • Grazes on the grass

 You are halfway there, in getting a balanced healthy diet!

6. Stress Management

Be Grateful & Breathe! To manage stress and anxiety I use a grateful log where I write 10 things I’m grateful for that day just before I go to sleep. I also meditate for 10 minutes every morning when I get up with the app. This is how I manage my stress.

This is different for everyone. Find something that is realistic for you - a reminder in your calendar to take 5 deep breaths with your eyes closed once a day, a walk around the block to cool your head, taking the time to greet people in the morning with a genuine smile or making sure you say thank you where it is deserved, all of these things can contribute to feeling more in control of your emotions and your state of mind.

 7. Mobility

The more mobile you are the better you move! I like to do Yoga to help build mobility and stability which complements my weight training and sport. Many of the people I train have mobility issues due to being sat a desk most of the day, by using yoga techniques this allows my clients to improve their range of motion (and has a nice mindfulness effect as well!).