Do you look after yourself? No, do you really look after yourself? There’s more to being healthy than a few gym sessions and some carrot sticks. Here’s our guide on healthy habits for the whole day.

Morning:
Rise and shine! Now we’ve kicked back the covers on Day Light Savings, there’s no excuse to stay in bed. Start the day the right way, with a jog or even just a walk with the dog. The sun is out and it’s that special time of year when the air is crisp but not too cold.

If you feel the cold, try to get your blood pumping. YouTube Yoga is a great way to energise without having to venture outdoors. We love Charlotte Dodson’s own online Yoga TV channel, where you can join a session, embrace some positivity and stick around for a live chat afterwards.

Once you’ve worked up an appetite, stock up on all your essential vitamins with a Green smoothie. There are plenty of different recipes floating around and if you’re a first time green smoothie drinker, The Healthy Chef Teresa Cutter has some great advice on how to milk the most out of your mix. Lauren Glucina, the brain behind Ascension Kitchen, has created the Green Smoothie App, with plenty of recipes and tips for each day. Tip: don’t be afraid to customise your recipes with boosters. Try adding a bit of coconut water, spirulina or a dash of lemon for added antioxidants.

Noon:
The saying goes eat like a king for breakfast, a merchant for lunch and a pauper for dinner. Well that was the saying until Sarah Wilson took over and said no sugar! Lunch doesn’t have to be a boring sandwich or a food court feast. Strike the middle ground and go for a healthy wrap or a fancy salad. If you’re working in the CBD, we love Thrive in the MLC Centre. Gluten free, with no added sugar, their signature bowls allow you to pick your base (leafy greens, brown rice or sweet potato mash), your protein (no processed meats here!) and your sides (think smashed avocado or spicy tomato salsa). If you’re in the burbs, there’s Mint Organics down south, serving up chia puddings and fresh salads to the Cronulla crowd, Pure Wholefoods making Manly’s own gluten free schnitzels and bliss balls and of course in Newtown, everyone’s favourite vegan eat house Sadhana Kitchen.

Afternoon:
Do you get struck down with 3.30itis? Do not reach for the office cookies. Instead, take a brisk walk around your block, or even better, duck out for a quick gym session. Fitness First’s world first The Zone runs 15, 30 minute and 45 minute classes all day. The six “zones” offer different intensity classes, from a Mardi Gras TRX that focuses on abs and arms, to the always-popular H.I.I.T. (High Intensity Interval Training) circuits. At Flow Athletic in Paddington, the vibe is boutique fitness. Expect lots of Lululemon work out gear and super toned arms. With spin cycle, plenty of TRX resistance straps and yoga thrown in – the combo classes like Bike-Asana attract a keen crowd. Taylor Swift’s long lean legs aren’t just about genetics. Ballet pilates is the newest celeb craze and you can get in on at Xtend Barre or at the Hard Candy Fitness Barre3 classes. Pilates, ballet barre and a bit of yoga for good measure go into this full body workout.

Evening:
The workday is done and it’s time to switch off from the world. Don’t sit straight in front of the TV. Flip through a healthy cookbook, whip up some superfood for supper and wind down with a meditation soundtrack or a nice book. Better yet, book in for a meditation class. The Broad Place runs one on one and group classes, with Vedic Meditation teacher Jacqui Lewis showing you how to de-stress and detox from the day.

Night:
Possibly the most important part of the day, the time when your body gets to rest, recover and recharge for tomorrow. Consider a tech free hour before bed – no phone, iPad, laptop or TV. Read a book, settle into your thoughts, stretch out those tight muscles. Your back will feel a lot better in the morning if you’ve got the right lumbar support. A Sealy Posturepedic Exquisite mattress perfectly cradles and supports every part of your body ensuring you’re not just falling into bed. You’ve looked after yourself all day, now’s the chance to rest deeply and let your body recharge. After all, tomorrow is another day.

This message is sponsored by healthy-habit provokers Sealy.