365 daily tips
Welcome to a whole year of motivation, health and well-being!
At treinamentoemcasa.com , we believe that small daily changes create big results over time. That's why we've prepared 365 exclusive tips to guide you every day of the year—whether it's with your training, nutrition, rest, or mindset.
These tips will help you:
✅ Make training a natural part of your routine
✅ Improve your diet in a practical way
✅ Recover efficiently
✅ Taking care of mental health and motivation
✅ Achieve your goals, step by step
Whether you're just starting out or have been training for years, these daily messages are designed to inspire, challenge, and support you at every stage of your journey.
📅 365 DAILY TIPS - treinamentoemcasa.com
- Always start with a good warm-up.
- Prioritize consistency over perfection.
- Train at least 30 minutes a day.
- Do stretches after training.
- Hydrate yourself well throughout the day.
- Sleep at least 7-8 hours a night.
- Set small, achievable goals.
- Use music to motivate you.
- Don't ignore the pain — listen to your body.
- Incorporate strength exercises 2-3x per week.
- Plan your workouts in advance.
- Includes active rest days.
- Don't compare your progress with others.
- Maintain a balanced diet.
- Eat protein at every meal.
- Drink water before and after training.
- Vary your workouts to avoid getting into a routine.
- Try a new exercise this week.
- Invest in good sneakers.
- Train in the morning to start your day off right.
- Use an app to track workouts.
- Do a 30-day challenge (e.g. plank).
- Eat more vegetables every day.
- Use elastic bands for a change.
- Set a guilt-free “off” day.
- Meditate 5 minutes before bed.
- Do 10 extra minutes of cardio today.
- Work your core 3x a week.
- Eat fruit for a snack.
- Train with friends or family.
- Learn the correct exercise technique.
- Use weights progressively.
- Do a day of training with just body weight.
- Try yoga or pilates.
- Turn off your cell phone during training.
- Use a clock or timer to manage intervals.
- Do an outdoor workout.
- Avoid processed foods.
- Maintain correct posture on a daily basis.
- Smile more during your workout.
- Define a motivational mantra.
- Start your day with a glass of water.
- Try protein recipes.
- Don't skip meals.
- Learn to breathe correctly during training.
- Do mobility exercises.
- Keep a training diary.
- Respect your limits.
- Train hard — give it your all.
- Celebrate small victories.
- It starts slow and builds up.
- Use homemade weights if you don't have equipment.
- Do squats every day.
- Includes balance training.
- Don't give up at the first difficulty.
- Vary training plans monthly.
- It also trains flexibility.
- Make simple, healthy meals.
- Don't weigh yourself every day.
- Focus on progress, not perfection.
- Plan healthy snacks.
- Do weekly challenges.
- Try training on an empty stomach (if it's safe for you).
- Use a comfortable mat.
- Take a walk after dinner.
- Includes resistance exercises.
- Prioritize compound exercises.
- Do one HIIT workout per week.
- Trains grip strength.
- Create motivating playlists.
- Start your workout with the hardest exercise.
- Be patient with the results.
- Prepare your workout clothes the day before.
- Try training barefoot (safely).
- Check in weekly on progress.
- Eat slowly and chew well.
- Include healthy fats in your diet.
- Do short, intense workouts.
- Try a new workout from treinamentoemcasa.com.
- Do squats while watching TV.
- Define non-food rewards.
- Adjust your training to your goals.
- Use a Swiss ball for a change.
- Work on your posture on a daily basis.
- Drink tea without sugar.
- Do a “recovery” workout.
- Reduces added sugar.
- Focus on the quality of the movement.
- Eat one colorful meal a day.
- Do breathing exercises.
- Run or jump rope for 5 minutes.
- Organize the training space.
- Try circuit training.
- Do an abs-only workout.
- Adjust portions throughout the day.
- Use a mirror to correct your technique.
- Take advantage of the stairs in your everyday life.
- Take 10,000 steps a day.
- Eat enough fiber.
- Set fixed times for training.
- Eat less salt.
- Do a “digital detox” day.
- Try a protein smoothie.
- Wear ankle weights.
- Do cross-training.
- Learn a new sport.
- Prioritizes technique over speed.
- Do unilateral exercises.
- Control intensity with perceived effort.
- Do an arm-only workout.
- Try Bulgarian split squats.
- Do heel raises for calves.
- Works gluteal strength.
- Eat more fish.
- Use frozen vegetables for convenience.
- Do stretches at the end of the day.
- Use a foam roller.
- Plan a healthy meal out.
- Learn quick recipes.
- Eat eggs for breakfast.
- Reduce alcoholic beverages.
- Practice gratitude.
- Wear comfortable shoes on a daily basis.
- Do stair training.
- Read about fitness.
- Try suspension training.
- Gradually increase the weights.
- Sleep regularly.
- Reduce stress with deep breathing.
- Includes green smoothies.
- Do functional training.
- Learn how to do perfect push-ups.
- Do burpees with good technique.
- Do muscular resistance training.
- Use resistance bands.
- Prepare meals in batches (meal prep).
- Bring healthy snacks to work.
- Eat more from your plate, less from packaging.
- Keep the fridge organized.
- Maintain a healthy weight.
- Do fatigue resistance training.
- Try intermittent fasting (with supervision).
- Take active breaks from work.
- Be kind to yourself.
- Trains postural muscles.
- Do a social media detox.
- Use meditation apps.
- Walk barefoot on grass or sand.
- Include seeds and nuts in your diet.
- Try guided meditation.
- Try Tabata workouts.
- Do plyometric exercises.
- Learn to jump rope.
- Do dynamic stretching before training.
- Take walks at sunrise.
- Set a monthly goal.
- Listen to fitness podcasts.
- Stay hydrated with tea or infusions.
- Cut down on caffeine in the afternoon.
- Do specific training for your sport.
- Do stretches for your hip flexors.
- Try calisthenics training.
- Take the stairs instead of the elevator.
- Use a backpack instead of a bag to balance the weight.
- Learn advanced exercise progressions.
- Be flexible with your training plan.
- Create morning and evening routines.
- Wear a weight vest (carefully).
- Do mental training: visualize the workouts.
- Avoid distractions during training.
- Follow the progress with photos.
- Learn self-care techniques.
- Works ankle mobility.
- Do strength training with low load and high repetition.
- Eat more slowly.
- Avoid soft drinks.
- Do Kegel exercises.
- Take a day to take care of your mental health.
- Do a workout in the park.
- Learn weightlifting techniques.
- Uses muscle compression for recovery.
- Do exercises in the water.
- Includes fermented foods.
- Learn how to do short but effective workouts.
- Listen to your body.
- Use a diary to record habits.
- Reduce screen time before bed.
- Train your core with anti-rotation exercises.
- Test different rest times.
- Learn about micronutrients.
- Do cardiovascular resistance training.
- Try working with an online trainer.
- Wear appropriate socks for training.
- Learn isometric exercises.
- Try barefoot training.
- Use timers on your cell phone.
- Create your own circuit.
- Evaluate progress every month.
- Use sleep tracking apps.
- Have sports massage occasionally.
- Keep your spine neutral during exercises.
- Exercise on unstable surfaces.
- Study the benefits of each exercise.
- Challenge yourself to step out of your comfort zone.
- Prioritize workouts that you enjoy.
- Learn diaphragmatic breathing exercises.
- Use slackline to improve balance.
- Includes hiking in the activities.
- Fast from social media.
- Use podcasts while walking.
- Learn to cook new recipes.
- Train by time, not by repetitions.
- Use suitable pillows.
- Have regular medical check-ups.
- Learn about the impact of stress on the body.
- Reads food labels.
- Try new types of cardio.
- Learn active recovery techniques.
- Use gratitude journals.
- Test your post-workout protein intake.
- Avoid training when sick.
- Exercise outdoors whenever possible.
- Learn how to use kettlebells.
- Use a manual massager.
- Take days off without guilt.
- Listen to your body's feedback.
- Try different eating plans.
- Do stretches focusing on your back.
- Try team sports.
- Use gadgets to measure performance.
- Learn handstand progressions.
- Do sprint interval training.
- Includes eccentric exercises.
- Try pair training.
- Learn push-up variations.
- Use controlled breathing in training.
- Try gymnastics training.
- Do posterior chain stretches.
- Learn about supplementation.
- Take time for leisure.
- Do routines to improve your posture.
- Test agility training.
- Learn passive recovery techniques.
- Do stair training.
- Learn about variability in training.
- Includes spinal decompression.
- Do foot training.
- Learn about basic biomechanics.
- Take a food detox day.
- Train to the sound of nature.
- Wear blue light blocking glasses.
- Test different intensities.
- Learn to train while traveling.
- It makes mobility challenges.
- Use active breaks throughout the day.
- Experience mindfulness during your workout.
- Use goal visualization.
- Set an annual goal.
- Learn about polarized training.
- Try training at night.
- Do specific training for posture.
- Use staggered training.
- Learn about periodization.
- Adjust the diet to energy needs.
- Do reactive training.
- Includes knee strengthening training.
- Uses body composition assessment.
- Learn maximum strength techniques.
- Try localized muscle resistance training.
- Do resistance circuit training.
- Includes shoulder training.
- Do chest mobility training.
- Learn about the importance of sodium.
- Use medicine balls.
- Do heat resistance training.
- Includes TRX training.
- Learn about biofeedback.
- Use circuit strength training.
- Do training with a focus on power.
- Trains the stabilizing muscles.
- Learn activation exercises.
- Includes injury prevention training.
- Use multi-joint training.
- Do specific training for jumps.
- Learn how to sprint correctly.
- Use eccentric training to prevent injuries.
- Includes training for trunk rotation.
- Do unilateral training.
- Use combined training (strength + cardio).
- Learn how to deadlift.
- Do training to strengthen your wrists.
- Includes climbing training.
- Learn to control your heart rate.
- Do explosive training.
- Learn how to use walking sticks.
- Do training for lumbar stability.
- Use training for dynamic flexibility.
- Learn about heart rate variability.
- Do fall prevention training.
- Includes coordination training.
- Learn about high altitude training.
- Do force transfer training.
- Learn about muscle fibers.
- Do shoulder stabilization training.
- Use weighted vest training.
- Includes speed training.
- Learn how to do power cleans.
- Do respiratory resistance training.
- Uses advanced plyometric training.
- Learn about wave periodization.
- Do advanced elastic training.
- Includes training for cervical mobility.
- Learn muscle-up progressions.
- Do strength endurance training.
- Use core strength training.
- Learn about kinematics of movement.
- Do advanced bodyweight training.
- Includes grip strength training.
- Learn how to use macebell.
- Do reactive power training.
- Use overspeed training.
- Learn about PNF stretching.
- Do cross-chain training.
- Includes restricted breathing training.
- Learn how to do snatches.
- Do ankle stability training.
- Use contrast training.
- Learn about myofascial recovery.
- Do metabolic circuit training.
- Includes reactive agility training.
- Learn progressions for front lever.
- Do active flexibility training.
- Use neural resistance training.
- Learn how to clean and jerk.
- Do explosive strength training.
- Includes training to strengthen the cervical spine.
- Learn about force transfer.
- Do anaerobic endurance training.
- Uses combined linear and lateral training.
- Learn how to do a kettlebell snatch.
- Do dynamic stability training.
- Use band resistance training.
- Learn back lever progressions.
- Do advanced cardiovascular endurance training.
- Includes deceleration training.
- Learn how to do push press.
- Do neuromuscular endurance training.
- Use unilateral variation training.
- Learn progressions for planche.
- Do advanced localized muscular resistance training.
- Includes training for reaction speed.
- Learn how to do jerk balance.
- Do specific muscle endurance training.
- Use ballistic training.
- Learn about advanced eccentric training.
- Do mental toughness training.
- Includes lateral displacement training.
- Learn progressions for human flag.
- Do anaerobic endurance training.
- Use training with band assisted jumps.
- Learn progressions for iron cross.
- Do advanced core resistance training.
- Includes training for scapular stabilization.
- Learn progressions for full planche.
- Make an overall assessment and celebrate the year!
