6 SMALL Habits That Add Up To HUGE Results
One of the biggest things I tend to stress to my clients every week is what their consistent habits are week to week. Results come from the things we’re doing most consistently, not the things we do sometimes.
This is especially true when it comes to our health and wellness. There’s no such thing as doing things half-assed and and seeing positive change in your mental and physical self. Comparatively, you can not work out three times a week and then eat terribly, not prioritize sleep, and not manage your stress and expect to see worthwhile results from your workouts.
The success in reaching your health and fitness goals lies in the small habits you practice daily.
It’s important to recognize how your daily habits are affecting the outcome of your goals and start making adjustments to align with what you’re doing with what you want in the long term.
This is why I work on changing behaviors with my clients, not temporary fixes that lead to short term success. If you’re looking for long lasting results, you’ve got to take a look at your everyday habits, routine and lifestyle and start critiquiring from there.
Consider implementing habits you can do everyday that will get you one step closer to your goals such as:
Walking to and from work
Waking up earlier
Working out 3x a week
Drinking more water
Going to bed earlier
If you're unsure where to start, I share with you my personal BIG six healthy and simple habits that I believe add up to big progress and changes over time.
1. Drink 1 liter of water every single day within the first 60 minutes of waking up
This one is pretty self-explanatory. I know a liter of water can seem like a lot to many people but trust me when I say your body gets used to it. When I don’t have my liter of water before my coffee in the morning, I don’t feel as energized for my day. If you can start drinking more water within the first hour of waking up, I promise you will see a tremendous improvement in not only your energy but your digestion for the day.
2. Take a probiotic every day
I’ve gone through plenty of phases where I’ve taken an ungodly amount of supplements, especially during my bodybuilding days. But a daily probiotic is one supplement that has stayed in my routine for years.
My go-to brand? Garden of Life probiotic. It helps with digestion and immune system support.
3. Sweat for at least 20 minutes a day four times a week
Whether it’s a weight training session, dancing, boxing, or a cardio HIIT workout outdoors, my workouts cannot be compromised unless I am sick or taking a vacation. Moving my body and getting sweaty is something that makes me feel good physically and mentally. Make it apart of your weekly routine to look and feel your best.
4. Meal prep at least once a week
The old saying rings true, “when you fail to prepare, you prepare to fail”. I notice a huge difference when I don’t get around to meal prepping for the week and my diet usually suffers if I don’t take the time to cook. I revert to ordering in or picking up food on the way home from work which always leaves me feeling bloated and thirsty. I’ve noticed that having food stacked up at home for at least three days throughout the week goes a long way.
5. Limit alcohol consumption to one day a week or less
This one isn’t much of a challenge for me since I’m not a huge drinker, but I’ve noticed that alcohol not only dehydrates me, but it also makes me feel anxious the day after and leaves me wanting to eat all kinds of processed foods. Limiting my consumption goes a long way in helping me stay on track towards my goals. If you’re going for a weight loss goal, try your best to limit it or cut it completely.
6. Practice Intermittent fasting at least 3-4x a week
This one is certainly not for everyone but fasting for at least 14 hours 3-4x a week gives me so much ENERGY and helps me perform my best mentally and physically. I enjoy not having to think about food until the early afternoon and I like the idea of having a smaller window of time to eat. It keeps me motivated, accountable and I actually feel more focused when it comes to brain function and cognition.
These are just some easy examples of the small changes you can start implementing in your daily life that can go a long way in getting you big results.
I encourage you to think about what small habits you might be able to critique throughout your daily life that might add up to huge changes by the end of the month. The success you are looking for is going to come from making the adjustments to your daily life and routine.
Remember, this needs to work for YOU so take note of everything you do in a day and weigh your options as to what might be able to be changed moving forward. That’s going to look different for everyone and that’s OK. The most important thing is that this needs to work for you and be sustainable for you in the long run so dig deep and make it happen.
Need help diving into your routine and auditing your life? Schedule your FREE strategy call with me today! I’d love to help!