1. Keep a regular sleep schedule.

Donna Arand, PhD, clinical director of the Kettering Sleep Disorders Center, in Dayton, goes to bed at 10 every night and wakes up every morning between 7 and 8. "This helps condition my circadian rhythms so I'm sleepy at the same time every day," she says. "It allows me to get the full eight to nine hours of sleep I need each night."

2. Sneak healthy fats into your diet.

Foods that contain unsaturated fats may actually help lower cholesterol and reduce your risk of heart disease and diabetes, says JoAnn Manson, MD, chief of the division of preventive medicine at Brigham and Women's Hospital, in Boston. For a snack, she eats popcorn or a handful of nuts, both of which help her feel full and resist overeating.

3. Focus when you eat.

By banning the TV, cell phone, and computer from her meals, Karen R. Koenig, LCSW, M.Ed., a psychotherapist based in Sarasota, Florida, eats less. "Dining without distraction keeps me focused on my eating behaviors and helps me really taste my food," says Koenig, author of Nice Girls Finish Fat. Being mindful at mealtime helped her gradually lose pounds and keep them off without dieting.

4. Don't overschedule.

Koenig used to say yes to every request but soon found herself stressed and exhausted. Now she says, "Let me think about it and get back to you" before she commits to anything. "This not only gives me time to consider the request but also helps me feel more in control of my life," Koenig says.

6. Vary your activities.

To avoid exercise plateaus, Dr. Peeke says, it's important to introduce your body to new challenges. "I challenge myself by varying intensity, intervals, and workouts," she says. Taking a new class, such as Curves Circuit with Zumba, is a perfect way to wake up your muscles and recharge your metabolism. "Even working out to new music and adding some running intervals to your daily walks can change things," Dr. Peeke says. "It's all about looking for healthy fun."

8. Cut yourself slack.

"I think we are undeniably our worst critics," says Heavin. "Tearing ourselves down and finding fault is counterproductive." Each day she uses her gratitude journal and upbeat self-talk to help her focus on the positives in her life. In addition, she says, "I don't put the demands on myself that I once did."

9. Use a measuring tape, not just a scale.

Measuring your waistline can expose your risk of heart disease, says Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology at Yale School of Medicine. "If your waistline is larger than 35 inches, you're in the metabolic-syndrome zone," she says.

10. Plan to live healthfully.

Rather than let the day unfold, Katie Mitchell, director of exercise and research for Curves, makes plans to exercise and eat healthy snacks and meals. "I also share my plans with a friend so she can meet me for exercise and hold me accountable when I don't show up," she says.

11. Always choose the active route.

"This may mean choosing a running or walking trail with more hills, parking farther away from a destination, biking instead of driving, or simply taking a longer route to a co-worker's desk," Mitchell says.

12. Take a break from work.

Striking a balance between work and family is a priority for Nadia Rodman, RD, director of nutrition for Curves. "Even though I love my work, it can get stressful," Rodman says. "When I am not at work, my e-mail on my phone is off. I need that break from work to enjoy life."

13. Set short- and longterm goals.

When Kristin Armstrong, an elite cyclist and an arthritis sufferer, set her sights on winning Olympic gold, she knew she had to have intermediate goals to get her there. "If I didn't have a plan from year to year, month to month, and day to day, I would never have achieved what I did," says the gold medalist. "I woke up each and every day with a plan."

14. Do physical activities you enjoy.

Picking recreational activities you truly enjoy makes exercise less tedious, which means you’ll be more apt to stick with it, Armstrong says. So on your off days, experiment with things like hiking, swimming, hitting golf balls at a driving range, or participating in the new Curves Circuit with Zumba class until you discover something fun that you want to do often. “Consistency is the key to living a healthy lifestyle,”says Armstrong, who discovered that exercise could be fun when she began doing triathlons.

15. "Tune out" for energy.

Sitting still and focusing on your breathing not only calms stress but also gives you more energy. "My mind is more focused, and I get everything on my to-do list completed much easier," says Kathi Casey, a health and wellness coach who meditates every morning for 20 minutes. To start, find a relaxing spot, close your eyes, imagine a faraway place, take a few calming breaths, and just sit there for three minutes. If you stick with it, you'll be able to gradually increase the length of your sessions.

17. Chew your food thoroughly.

For Denise Martin, author of Eating My Way to Heaven, thorough chewing brings out a food's flavor and helps her eat less. The practice also reduces heartburn because wellchewed food is already broken down, which means minimal stomach acids are needed for digestion.

18. Challenge your body when your spirits are low.

Six months after Bill McKibben began training to become an Olympic cross-country skier, his father was diagnosed with a brain tumor. Putting himself through the rigor of training buoyed his spirits and helped him endure the loss of his father. "There are times in life when you can't always be thinking because the thoughts are too sad," McKibben says. "That's when to push yourself hard physically and make your heart work in a different way." He encourages others to take a risk and try something that's always looked like fun. Vow to master your kid's scooter or skateboard. Sign up for a 5-K. Try a monthly basketball night with your Curves pals. "If it's something you think you might fail at, then it's a very good thing to try."

19. Spend time in nature.

Betsy Muller loves to exercise outdoors, whether she's hiking, gardening, or walking her dog. In addition to receiving vitamin D from sunlight, she feels more energized and peaceful after spending time in nature. "Mindfully connecting to the earth provides a very real sense of present-moment awareness, which is necessary for optimal productivity and focus," says Muller, who as founder of The Indigo Connection helps adults achieve their personal and professional goals.

20. Focus on the positive.

Kathy Gruver banishes negative thoughts and practices affirmation and visualization. When she can't sleep, Gruver, author of The Alternative Medicine Cabinet, tells herself, I fall asleep quickly and awake feeling refreshed. If she has a headache, she envisions a cavalry of white blood cells coming to her aid. Try a daily guided imagery exercise: Picture something pleasant (or if you have pain, visualize it as an object you can manipulate) and banish distracting thoughts. In a study of 260 chronic headache sufferers, about 22% of those who listened to guided imagery CDs 20 minutes a day reported that their aches were "much better" than before the treatment; only 8% of those who didn't listen to CDs reported improved symptoms. Find CDs at amazon.com.

21. Do basic stretches every day.

Just a few minutes of stretching can improve your flexibility and range of motion, says Mitchell. Perform the stretches you have learned at Curves at home, on your off days, and even during breaks at work. To learn more, ask your circuit coach for help.

22. Eat more natural foods.

Loading up on processed foods puts you at risk for diabetes, weight gain, and a host of other health problems, says Celia Westberry, author of Eat Yourself Younger Effortlessly. By eating more fruits, vegetables, and grains, Westberry says, she has steered clear of diabetes, despite a family history of it, and stayed at a healthy weight. She makes sure to include at least one fruit or vegetable, plus a healthy grain, at every meal and snack.

23. Live true to yourself.

One of the biggest causes of stress is trying to live in a way that's not consistent with who you are, says Dr. Peeke. Ask yourself, Am I doing what I want to do? Am I getting my needs met? Every day, run a reality check on what you've done. When it says that your actions aren't true to the kind of person you are, make sure you listen. Spend time with people and on activities that make you feel happy and challenged in a healthy way—not drained or burned-out.

24. Make time for fun.

In today's fast-paced society, it's easy to tell ourselves that we don't have time for fun. But having fun is just as beneficial as exercising and eating right, says Heavin, who counts photography among her favorite pastimes. "For years, I didn't think I had time for hobbies," she says. "Today, I try to carve time every day for an activity that I enjoy. When I'm content,I tend to be more productive in all areas of my life."

25. Read the ingredients, not just the nutrition label.

Armstrong says she always looks for short ingredient lists that don't contain partially hydrogenated oils or high-fructose corn syrup. "This makes my food choices as natural as possible," she says.

27. Be grateful—and say so.

Caroline Adams Miller, author of Creating Your Best Life, says she frequently writes a note of thanks to those who help her and is always scanning her environment for things to be grateful for. "Not only do I begin to feel better as a result of contemplating blessings as opposed to burdens, but I also know there is a positive surge of emotion in those who receive a note of gratitude," she says.

26. Prepare your own food.

No matter how busy she gets, Rodman makes cooking her own meals a priority. This helps her eat less salt and fat and ensures that she eats healthier overall. "You know exactly what goes into your food," Rodman says. "There are no surprises."

28. Don't beat yourself up for missteps.

When her habits are less than healthy, Meredith Terpeluk doesn't get upset. "If I get off track a little, I look at the different things that may have gotten me there," says Terpeluk, a wellness advisor and the founder of Healthy Voice. "I look at where I messed up as a tool for change, not as a stick to beat myself up with."

29. Wash your hands regularly.

For Todd Bottorff, author of 21 Things to Create a Better Life, washing hands more frequently has helped him avoid illness. He's gotten sick only once in five years, even though he has two young children and has not received a flu shot.