6 Daily Micro Habits From a Personal Trainer that Add up to HUGE Results

We’ve all heard the saying,

“Small changes lead to big results.”

This is especially true when it comes to our health and wellness. There’s no such thing as doing things half-assed and being commended for a fantastic job. Comparatively, you can’t work out 3x a week and eat terribly, not sleep, and not manage your stress while expecting to see worthwhile results.

The success in reaching your health and fitness goals lies in the small habits you practice daily. What you need to do is take a look at your daily habits and start making adjustments there.

What are some examples of this? Things like:

• 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 wanted to share with you my personal BIG 6 healthy 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 20 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 women’s probiotic. It helps with digestion and immune system support.

3. Sweat for at least 20 minutes a day 4x 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.

4. Meal prep at least 1x 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 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 tremendous 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.

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 ENERGY and helps me perform my best mentally and physically.. I enjoy not having to worry 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 writing.

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.