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. I’m sure we’ve all heard the quote by Aristotle, “We are what we repeatedly do. Excellence then, is not an act, but a habit.” Well that can go the opposite way as well. It’s pretty clear that the habits you adopt will shape who you are.
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 dialed in these two important habits. If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:
Making a Habit
Use these seven steps to create a life-improving habit.
1) 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 7pm 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.
2) 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:
- Angie’s new habit is to work with a personal trainer 3 times each week.
- Her 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into her skinny jeans.
- The obstacles she will face are 1) not having the energy to go to her session after work, 2) not having enough money to pay for sessions, and 3) not having her spouse’s support.
- She will overcome these obstacles by 1) doing her workouts before work instead of after work, so she has more energy, 2) cutting down on frivolous spending to ensure that she can afford it, and 3) asking her spouse to join her so they can get in shape together.
3) 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.
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 exercise your new habit.
5) 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.
6) When you fail, figure out what went wrong so that you can plan around it in the future.
7) Reward yourself for your success.
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.
I’d love for Angie’s fitness program to become your new healthy habit!
Focusing on one goal at a time is the most powerful way to achieve it. Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything. If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.
Category: Wholly Fit
About the Author (Author Profile)
Co-Owner of ProFormance Fitness
I was born and raised in Louisville along with my four sisters. I graduated from St. X in 98’and University of Louisville in 02’. I have two amazing kids that are much sweeter to life than I ever was.
Although, I didn’t really know what all went into it, I dreamed of owning a gym and knew that I wanted to help people out. I consider myself very lucky to be able to take advantage of the opportunities that have existed in my life. I received a degree in Exercise Physiology and a minor in Marketing at UL, both of which were very helpful in getting me where I am today.
I have 10 years experience as a Personal Trainer. I have nationally accredited certifications through NSCA-CSCS and ACE. In 2003 I met Cary Cox and he already had the same visions that I did. We didn’t want people sitting around reading magazines on machines. Our past experience from the big box gyms helped us realize we wanted something different. We were looking for real results in a private atmosphere where intimidation doesn’t exist. ProFormance Fitness has grown from the original facility three times. The latest addition added another 5000 sq/ft to keep up with demand. We are fortunate to have amazing trainers and lots of energetic clients.
Contact me at: firstname.lastname@example.org, www.proformanceresults.com