Habits that can make or break your fitness progress

pushup-450x450We all are creatures of habits. I know I am. Every morning I get up have my coffee, my oats and go to work were I have my shake. I don’t like to change things around much. Especially in the morning because my brain wakes up about 30 minutes after I get out of bed.What about you?
Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night? Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialled in these two important habits. I think it was John Dryden that said: We first make our habits, and then our habits make us.” It’s pretty clear that the habits you adopt will shape who you are. If you aren’t happy with your body, Then it is time to change your exercise and eating habits and I am going to tell you how to do it in 7 steps


Decide on the 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 realistic and doable. Here are some healthy habit ideas:

  • Do not eat after 7 pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and exercise for an hour each morning.
  • Work with a personal trainer 3 times a week.


Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles. Here’s an example: My new habit is to work with a personal trainer 3 times each week.

Motivators Obstacles Strategies
to feel confident in my speedo’s this summer  not having the energy to go to my session after work doing my workouts before work instead of after work, so I have more energy
to have more energy  not having enough money to pay for sessions cutting down on frivolous spending to ensure that I can afford it
To distress my mind and do something for me  not feeling motivated asking my partner or friend to join me so we can get in shape together.


Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.


 Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.   Keep yourself publicly accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.


  When you fail, figure out what went wrong so that you can plan around it in the future.


Reward yourself for your success.(not with chips and beer please)   Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps. And the easiest way to create a healthy habit is join us in one of our amazing fitness programs ofcourse

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