7 surprising ways to get healthier, calmer, stronger & happier

Perhaps you've heard the saying: "you can't move a mountain in one day". The same can be said to anyone trying to make major changes to their life. Trying to do it all at once simply sets yourself up for failure. Any slip-up, no matter how small, be it a decadent dessert, a week of skipping exercise or forgetting a friend's birthday, can send you into a spiral of self-flagellation. BUT if you focus instead of meeting one simple goal at a time, you might find that you've dropped a dress size, have spent more time with your kids, improved your 5km time - or that you simply smile more often. Here's 7 simple changes you can make to get healthier, calmer, stronger, and happier. Which one can you start with today?

1. Follow the two-bite principle says Linda Spangle, author of Life is Hard, Food is easy. In short, have two bites of anything you want and then pass it on. Those first nibbles have the most flavour and give you most pleasure - and it's often enough just to satisfy the craving.
2. Say 'no" at least half the time. Just think of it this way, saying no to someone is like saying 'yes' to yourself!
3. Follow the 10 per cent per week rule. This is a good one to follow when first starting out (or getting back into) regular exercise. Working out too hard, or going too long increases your chance of getting injured. To keep your joints happy, aim to increase your workout time and resistance by no more than 10 per cent a week.
4. Stop a snack-a-tack. Cut out a taste trigger to a snack you can't resist by eating something that's the exact opposite. So if you're craving something sweet, sip something tart like water with lemon in it. When chips or nuts are tempting, reach for an apple or piece of cheese to counter the salty, crunchy taste trigger.
5. Select a stretch of the day. Write a stretch on a post-it note and stick it on the fridge door at home. Every time you go to the fridge, do the stretch instead (hold for 20-30 seconds). Aim to do at least 3 times a day. Some of the best stretches to start for busy Mums are the chest, shoulders, back, and neck.
6. Create a 'get to do' list. On every to-do list alternate tasks to accomplish with ways to reward yourself, or do something you enjoy. So if number one is 'laundry', number two could be 'call best friend'.
7. Remember that small acts can have big pay offs. The key is consistency: and small steps often can really pay the biggest dividends toward your health. Instead of working out one hour every fourth day, try 25 minutes on daily basis. The smaller acts are more likely to become a routine.