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10 Tiny Habits That Made Me a Healthier Person

Making Moves Podcast

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Vanja shares the ten simple habits that transformed her health - not through extremes or overnight changes, but through small, stackable practices that built discipline over time.

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Vanja ➡️ Instagram: vanja.moves
Josh ➡️ Instagram: joshfearfit
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COMMUNITY & ENGAGEMENT
💬 What's one habit that's changed your life? Share it in the comments and pick just ONE from this episode to try this week!
📸 Give this episode a like if you're ready to build better habits
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DISCLAIMERS
This podcast is for educational purposes. Some links may be affiliate links which means we earn a small commission at no extra cost to you. Always consult a healthcare professional before starting any new exercise program.

#MovesMethod #HealthyHabits #Vanja #WellnessJourney #TinyHabits
Learn how small, stackable habits create lasting transformation - from nutrition awareness and movement practices to mental clarity techniques that reshape who you become over time.

20 Comments

@sandrostefanucci2658 5 months ago

The first thing I do in the mornings get up at 5am everyday, make my bed , pray and study bible, then workout

@CC007-h3b 7 months ago

Reversed diabetes 2 with her exact strategy five years ago and going strong! This young lady is the real deal!!

@briandelaney-n1l 5 months ago

I’m a 63 year old male who has had back and hip pain for 26 years. I’m a professional driver and so I sit every day for over 8 hours. Never made the connection between tight hips and back pain until I saw your videos about a month ago. For 3 weeks I have been doing your hip mobility exercises and have seen a dramatic improvement. The pain in my piriformis, IT band and hip flexors are going away. Consequently my back pain has decreased. Who knew!!!!! Additionally, I have been seeing Chiropractors and physical therapist for 27 years and they never medically diagnosed my problem, yet in three weeks I have seen dramatic improvement. Twice a day I do glute bridges, sitting cross legged on the floor, 90-90, hip flexors stretching, horse stance and finish with the deep squats. Slowly I have increased my time from 30 seconds to two minutes doing the deep squat. For all those out there with back pain and tight hips this movement methods will replace chiropractors an therapist. I’m living proof.

@miabrandt1926 6 months ago

1. track food
2. protein intake
3. cut out processed grains
4. intermittend fasting
5. prioretizing movement always
6. cold exposure
7. getting addicted to outcome
8. daily stillness
9. environment hygiene
10. tech boundaries & fiction reading

@chrismacleod2879 7 months ago

Your head is about twice the age of your body! This will stand you in good stead for life.

@SDA0271 1 year ago

It was tough for me to start doing the Sit Squats due to my hips and hamstrings being so locked up that it was painful to even attempt. I started realizing they would never get better if I didn't work to get past the pain. Fast forward about 1 1/2 months, last night I was able to do deep sit squats for 2 minutes. I did one, took a breather then went into a second for 2 min. I'm so blown away at how something so seemingly simple in concept is providing me so much relief. I just stuck with it and stacked little successes on top of one another. 10 secs turned into 20, then into 40, then 1 min and so on. Thank you for all the great content!

@lisasmith3175 1 year ago

I love the idea of movement snacks. I have a lot of kids and struggle to find a half an hour to exercise, but I can find two minutes to squat. Or 30 seconds to hang. That is genius.

@harryvangrieken5715 11 months ago

4 habits I use are:
1) I do a variation of the 5 Tibetan Rites for 5 minutes every morning and evening. It helps with flexibility, strength, energy and digestion.
2) I also like to hydrate soon after getting up, usually with a warm glass of water with juiced lemon and raw honey.
3) I read every evening before bed. I like spiritual or philosophical works.

4) A 20 minute walk in nature. We are blessed to live close to a large lake and a provincial park.

I will try to implement your suggestions for a week and see how I feel. The cold exposure will be a challenge for sure. Thank you!

@milliondollarman6111 8 months ago

Discipline for getting up at 4:00 am, 1 hour, of Gratitude writing, mediation, Grounding, Hip and pelvis strength and finally planking before getting ready for work at 6:00 am on a 12 hour shift on a 4 and 3 day rotation.

@lucertola260 8 months ago

Starting running in my late 30s changed my life and 40 years on I'm still at it. Three years ago I started on weights at home (I loathe gyms!) and following your videos this month I've started squatting. Am amazed at how quickly your body adjusts. Last night I did a 21 minute squat as part of my 30 minute daily total. This week after seeing this video I embarked on a comprehensive spring clean of my kitchen. Amazed at how much more space I now have in my lovely clean cupboards. And I'm going to start hanging if poss. Your videos are inspiring. Thank you, Vanja.

@damonfraser7672 11 months ago

One that has helped me is not sitting down. I don’t mean being on the go, I literally mean not sitting. Unless I’m in bed or eating at a table I will be standing.

@poonamce1404 1 year ago

Respect from India. You always speak sense. 🎉

@MrTrippticket 11 months ago

#10: I call it "popcorn reading," and I love it. Having a book to read just for fun, something light, is top drawer. I often mix something serious with something meaningless, or alternate between the two. Lots of other great advice here too. Many thanks! You are rapidly becoming one of my main go-to influencers for better health.

@haruejules 11 months ago

The best habit for me and my kids since they were babies: I ask them every night when they say good night or I say good night “who is mama’s treasure?” They both say both kids’ names.
This has given all three of us a foundation of unconditional love. They know they are loved for just being. I know they know and feel loved and cherished.
Often my now 19-yr old teenage twins say “we don’t get sick because we know it breaks your heart when we are unwell.”
They care for their body, mind and hearts because they feel they should respect their mother’s love.

I have also applied this to myself. I tell myself I’m with me 24/7, I got my back and I love and believe in me because we have come so far together and we will be together till the end 😊

@madievb7728 10 months ago

A new habit that changed my life by improving my mobility and posture is to perform the exercises that you prescribe, they work. ❤😊

@PanamaLiveGoodonaFarm 1 year ago

I agree with the 10 habits, but I must say #7 - Addicted to outcome truly helps me and could add #11 - Addicted to Vanja moves is even better - Great Content!

@georgeiftime6615 1 year ago

Thank you a lot for this video ,very helpful ❤My first habit that changed my life was not to compare with others and not judge others choices in life.

@LorrieJohnson-j6d 11 months ago

I started with deep squatting while brushing my teeth. Now its just an automatic position!

@michaelgehrmann9351 10 months ago

I regulary make my bed every morning. My plan is to spend at least half an hour daily on house cleaning. Well I am working on that...

@satishkumarsharma4922 10 months ago

I am sixty eight and started on mobility movement seeing your videos. After two months I feel very good. Knee pain has subsided. Improve flexibility and better walk. I tried hanging . It was amazing . Feel very light. Thanks