Empowering you to BREAK FREE from binge, emotional and overeating so you can live a healthier, happier life! 

5 Habits to Thrive in Your Health

5 Habits to Thrive in Your Health


There’s a term called Keystone habits. Have you heard it yet?  

Keystone habits are the most essential habits as they lead to the development of multiple good habits. They basically start a chain effect of positive outcomes. That’s awesome, right?

If you’re one who’s health and life is in survival mode, the way you get to success is through new habits.

Recently we created a Five to Thrive. These are what we believe to be the TOP 5 Keystone Habits to living a healthier, happier life.


What you eat and drink contributes to so many areas of your life. Whole, nutritious foods allow you to feel more clarity, energy, and vitality. Proper nutrition allows your body to function optimally at the cellular level which helps you fight sickness and disease. When you eat healthy, you feel better about yourself and the world around you. This impacts your work and productivity, your engagement in relationships, sleep, rest and so much more.  

If you struggle with nutrition, particularly sugar, we have an incredible opportunity coming up for you. We’re running a Kick Your Sugar Habit workshop on June 18that 630pm. Check below for more details. 



How do you move your body each day and week? Physical activity directly affects your brain, providing more blood supply, rich oxygen and nutrients to your brain. This means greater clarity, focus and creativity. 

Movement increases natural happy hormones like serotonin and dopamine. This is essential for your overall health and happiness. As you move your body you lower your risk of anxiety, depression, diabetes, heart disease and more. 


Every day we face pressure. Pressure is beneficial as it promotes growth and maturity, while too much pressure can cause chronic stress.  

To release some of this pressure, we want to become present with what we can do today. You are given strength, energy, and grace only for today.  Chances are you will not get everything done on your list. It’s very likely when you’re home your family and your unfinished projects will battle for your time. 

Your Only For Today sets the intention of the important areas you desire to be more engaged in. Here are some examples: Only for today, I will play with my kids. Only for today, I will sit and meditate. Only for today, I will be present with my family. Only for today, I will date my spouse. Only for today, I will drink 10 glasses of water. Only for today, I will eat a salad for lunch. 


Empower is defined as making others stronger and more confident, to give them authority and power to do something. We assume people are doing well, and they don’t need our encouragement. That is not true. Just about everyone is struggling through something. Your empowerment could be just what they need to say YES in their health goals, to fight for their marriage, to show up for their next workout. Your empowerment could come at the exact time they need just before they give up and give in. 

 R N R

We need to rest and reflect. Rest allows our brain and body to recover well so that we are empowered for the next day. Your brain needs rest. You can only process so much. Do you remember your first day at a new job? Do you recall the information overload you endured? Each day as you face a full schedule, being pulled in multiple directions can feel the same way. Your mind needs room to process and breathing room. This can be done through stillness, meditation, prayer or reflection. 

Reflection is the ability to look back and see what went well, what didn’t go well and what can be done better next time. This builds clarity and confidence in your future choices. When you can see clearly you can respond more wisely. 

How many of these keystone habits are already a part of your everyday life? If most of them are, it’s very likely you’re already living a healthy and happy life. 

If there are areas you want to improve contact us! As a Master Health Coach and Nutritionist, it’d be our honour to help you lose weight, feel great, and love the skin you’re in. And if you struggle with sugar cravings, be sure to register for our two-hour workshop on June 18th. Register through EmpowerWays.com or Eventbrite.

Committed to You!

Kristine Rustand

Master Health Coach, EmpowerWays


Kristine Rustand is a Master Health Coach with EmpowerWays. Everything we do is about empowering you to live a healthier, happier life. Follow EmpowerWays on Facebook and Instagram. If you want to know how Health Coaching can help you live a healthier, happier life contact Kristine today. EmpowerWays@gmail.com 


Why Move?

Why Move?

Made For More!

Made For More!