Your habits say a lot about who you are.
Confucius said, “Men’s natures are alike; it is their habits that separate them.”
John Dryden said, “We first make our habits, and then our habits make us.”
And Aristotle noted that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”
It’s pretty clear that the habits you adopt will shape who you are.
What are YOUR habits?
Do you plan and eat healthy meals, exercise almost daily, and get into bed at the same time each night?😍
Or maybe you’ve made a habit of eating a heavy dinner, frequent snacks, avoiding workouts, and staying up as late as possible.😱
When it comes to your health and fitness, the two habits that define you are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.
If you aren’t happy with your current state of health and fitness, simply adjust your eating and exercise habits.🤩
Here’s how to adopt a habit so that it sticks:
1. Choose ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits but choosing just one new habit is more realistic and doable.
Here are some healthy habit ideas:
Do not eat after 7pm each night.
Maintain 12 hours between your last food/drink of the day and the your first food/drink the next morning.
Bring a healthy lunch to work
Exercise 4 times a week for 45 minutes each time.
Only eat veggies as your afternoon snacks
Get up early and exercise for 30 minutes each morning.
Workout with me 3 times a week.😘
Take 10 minute walk or movement breaks at work, 3 times per day.
Walk every night after dinner then brush your teeth.
Get to bed and wake up on a consistent schedule.
2. Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you. might face, and your strategies for overcoming these obstacles.
Here’s an example:
My new habit is to train with a Fitness Professional 3 times each week for 30 minutes.
My 3 main motivators are 1) to drop 15 lbs and feel confident in my summer clothing, 2) to have more energy, and 3) to avoid the medication that my doctor might put me on if I don't make some changes.
The obstacles I will face are 1) not having the energy to exercise after work, 2) not having expendable money to pay for sessions, and 3) not having my spouse’s support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy during the day, 2) cutting out spending money on coffees and meals out to ensure that I can afford the training, and 3) asking my spouse to join me so we can get in shape together and support each other.
3. Commit fully to your new habit, in a public way. This could mean posting it on social media 😳, telling your best friends or simply announcing it at the dinner table. Put yourself in a position where you’ll be held accountable.
4. Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully complete your new habit.
Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps. Stacking healthy habits slowly over time will lead you to your happiest, healthiest lifestyle- one that's easy to maintain!
Interested in a step by step program that will guide you to more healthy habits? Reach out to me for details!