It's amazing how implementing the smallest changes in your life can yield big results. Those tiny tweaks—whether they're dietary, exercise, or lifestyle related—all add up to a better you. Here are four easy changes you can make to start feeling stronger and healthier today.

Eat smarter.

Change: Take 10 minutes in the morning to eat a nutritious breakfast, packed with protein and carbohydrates, such as fruit and whole grains.

Results: Getting a balance of protein and carbohydrates in the morning will help you feel more energized throughout the day. Whole-grain foods and hot oatmeal also keep you feeling full longer, so you're less likely to be tempted by donuts. Plus, new research has suggested that those who eat more whole-grain cereal can greatly reduce their risk for heart failure.

Helpful Hint: Breakfast doesn't have to be complicated or time-consuming. Opt for whole-grain toast with peanut butter, whole-grain cereal with fat-free milk, oatmeal and a handful of nuts, or a piece of cheese and fruit.

Drink healthier.

Change: Replace one of those giant calorie-laden sugary drinks (such as soft drinks or sweet coffee drinks) with a tall glass of water and you can save 150 to 250 calories a day.

Results: If you follow the 1 pound = 3,000 calories rule, you'll see that during two to three weeks time, eliminating 150 to 250 calories can add up to more than a pound! Plus, because those sugary drinks do little to satiate your appetite, you'll find you don't miss them much.

Helpful Hint: Reduce contaminants (such as lead) by making the switch to PUR® filtered water. Don't forget to check out delicious PUR Flavor Options™: Strawberry, Peach, and Raspberry flavors.

Intensify your exercise.

Change: Add intensity to your steps throughout the day—such as running up and down the stairs a few times or racing your kids to the end of the street.

Results: New research is showing that the old advice of getting 10,000 steps a day is still valid, but if you really want to improve your fitness level, you need to add intensity to some of your steps. Intensity—even in small doses—will help you become more fit.

Helpful Hint: Try this trick the next time you take a walk. Warm up at your usual pace for five minutes. Then, alternate walking as fast as you can for one minute with walking at your normal pace for one minute. Play this alternating game for 20 minutes, and then cool down for five minutes. It will get your heart rate moving!

Sit up straight.

Change: When you're watching television, reading, or working at your desk, focus on sitting up straight, pressing your shoulders down, and squeezing the muscles in your stomach.

Results: Sitting hunched with your shoulders lifted up to your ears creates incredible amounts of tension in your body. If you focus on straightening your spine and engaging your core muscles, you'll feel lighter and have fewer back and neck aches.

Helpful Hint: Wondering how to find those core muscles in your stomach and how to tighten them? Try this: Cough once and notice how your stomach tightens. That's the feeling you want in your stomach as you sit up straight. If you sit on a balance ball, you'll be forced to use those muscles to stay on the ball.