Updated: Oct 10, 2018
Are you wanting to make change but
don’t know where to start?
There is tons of confusing info out there.
It’s paralyzing. I get it.
Or you hop - hop from one thing to another... throwing diet & exercise programs at the wall to see what sticks.
Today I will help you with that. I’m going to share the 3 Habits that you can start right away that will change your life.
In Charles DuHigg's book, The Power of Habit, he talks about Keystone habits. Keystone Habits are any habit that has "added bonuses" so to speak. Below are three Keystone Habits that are going to change the way you do life.
Are you ready to live your best life?
There are 4 subsets to this category.
a) Food: Take an account of your food intake whether in MyFitnessPal or handwritten. Don’t need to start with counting calories, just write. BUT you must write everything down. Do not get in the habit of only writing down your choices you are proud of. This will give you a false reality of what you are actually eating. So, just write! No judgement.
b) Steps: Tracking your steps is a great way to concentrate on building a new healthy habit instead of focusing on stopping old habits. By increasing your steps you will naturally have less time to eat while you are bored. The increased activity will help you sleep better.
c) Thoughts/Feelings: Putting your hand to paper is the most powerful change you can make and you can start right now! It's really silly of us to think that we got super overweight just because we didn't know what to eat. There are all sorts of reasons we overeat and most of them have to do with trauma of some sort. Just like any other addiction, over-eaters eat to stop feeling unpleasant feelings. When you can get to the heart of the matter, you can change it.
d) Responsibility/Adulting: Do you ever feel like you have 20 tabs open on your brain? Do you count on your memory to remind you of important dates or errands to run? Why?! Write it down girlfriend! Keeping all of this important info in your brain causes unneeded stress and reduces willpower. Start to automate your responsibilities. Keep a shopping list on an app, set timers to pick up the kids, share a Google calendar with your spouse.
Perhaps right now all you need is increasing your steps (with intention). Track your steps on an average day and see what you come up with. Add 500 steps to that number and commit to hitting it everyday no matter what.
Whatever exercise you choose, make sure it's something you can see yourself falling in love with.
I hate burpees. They were a deal breaker for me. So guess what! I didn't do burpees. Simple, right?
I recommend traditional strength training. It's best for your joints and your metabolic health. You don't need to jump around like a mad woman or fling weights above your head while throwing your shoulder out and requiring surgery. Traditional strength training has withstood the test of time regardless of the fitness fads that come along, because it works.
3. Proper Sleep:
Quality sleep will be easier with strength training and journaling. See how this is all cyclical?
Sleep is essential for muscle development, hormone balance, and willpower. Think about it, on days that you are so tired you can barely keep your eyes open - what kinds of foods do you crave? Usually it's PopTarts or Oreos, because your body is craving a quick energy sources.....quick energy yes, but also a hardcore crash shortly thereafter.