If you are looking to get fit and healthy, here are our top nine habits you need to implement into your life! To make actual changes in your life and to become fit and healthy long term, don’t overwhelm yourself by making all nine a habit today. The best way to make health a lifestyle, is by making slow and steady changes. Pick one to focus on and once that becomes a habit, add another one. Keep building slowly until all nine are real and lasting habits in your life.
Habit #1: Ditch the scale
We’ve all heard that muscle weighs more than fat, right? But when we work out in order to lose weight and instead see the number on the scale rise, we quickly get frustrated. Don’t let the scale wreck your motivation to get fitter and healthier. It’s possible to become leaner and slimmer without the number on the scale changing, which means the scale isn’t the best representation of your progress.
Kyle Jason Lane, a Burn Boot Camp Elizabeth, NC trainer, says, “Get fitter and healthier by measuring your progress with pictures instead of the number on the scale.” Get into the habit of taking progress pictures one or two times a month, always wearing the same clothes. You’ll be much more motivated to push hard and eat healthier when you are able to compare your progress photos each month and see the actual changes in your body composition.
Habit #2: Keep your goals visible at all times
“A habit I always tell my clients to start doing to help them get fit and healthy is to write down their goals somewhere they will see them every day. Whether it’s on a mirror, a sticky note in your car, a whiteboard in your room, your refrigerator door or the wallpaper of your phone, making them visible helps you keep your eye on the prize!” suggests Burn Boot Camp Verona, WI trainer Cody Burns.
When you have a craving or want to skip a workout, your goals often slip your mind. Keeping your goals visible at all times will remind you of what you are working toward even in your weakest moments.
Habit #3: Schedule your workouts
Fit and healthy people don’t skip their workouts! If you struggle to make your workouts a priority in your life, Burn Boot Camp Columbus, OH trainer Becky Carnes Huff says, “Get into the habit of putting your workouts on your calendar. Once you have it scheduled, treat it the same way you would treat a doctor’s appointment or a work meeting.”
Would you skip a doctor’s appointment just because you didn’t feel like going? You probably wouldn’t. Before the week starts, make it a habit to sit down with your calendar and schedule your workouts for the entire week to help you become fit and healthy.
Habit #4: Close the kitchen
Fit and healthy people are not in the habit of eating around the clock. If you want to become fit and healthy too, you have to establish a designated time to close the kitchen. Creating these boundaries not only stops you from mindlessly snacking while watching TV. Waiting 12 hours between meals also has been shown to boost fat burning, increase digestion and promote a healthy gut.
Habit #5: Track your food before you eat
“Use the MyFitnessPal app, or any other food tracking app, to track your entire day’s worth of food the night before,” says Burn Boot Camp South Park, NC trainer Krysta Huber. While tracking your food is a great habit to get into when trying to get fit and healthy, tracking your intake after you eat may not be as helpful.
If you track your food later, you may realize after the fact that the food you consumed wasn’t as healthy as you anticipated or that you consumed a larger portion size than you should have. When you track your food beforehand, you are able to make adjustments to ingredients and portion sizes. “Tracking your food the night before also helps you commit to eating healthier because you have a plan to stick to for the entire day,” adds Krysta.
Habit #6: Surround yourself with tools that will help you get fit and healthy
“If you want to get fit and healthy, then surround yourself with things that will make you fit and healthy. For example, subscribe to a bunch of different health podcasts and play one every time you get into your car. You can also place fitness magazines in the bathroom, keep healthy cookbooks visible in your kitchen and follow nutritionists and personal trainers on social media.
Bombard yourself with a healthy environment,” suggests Burn Boot Camp Hainesport, NJ trainer Sandy Sweeney. When you start acting like you are fit and healthy by creating a healthy environment, you will become fit and healthy!
Habit #7: Get an accountability partner
It’s easy to set goals, but it is hard to hold yourself accountable to do what it takes to actually reach them. “A great habit to get into when trying to get fit and healthy is to always share your goals verbally,” says Burn Boot Camp Northville, MI trainer Tricia Wanish.
Find a family member or friend who can become your accountability partner. Share not only your goals, but also exactly what you plan to do each day to ensure you reach them. Meet them for a workout or coffee regularly to keep them updated on your execution of your plan as well as your progress. When you let it be known to others that you are working toward a fit and healthy lifestyle, you will be much more motivated to actually do it!
Habit #8: Eat greens at each meal
The key to getting fit and healthy isn’t working out more; it’s eating more healthy foods. The best way to ensure you are eating nutritious meals is by eating greens at each meal. Greens should take up half your plate, while protein and carbohydrates each take up ¼ of your plate.
If you struggle to get enough greens into your diet, add cooked kale or spinach into each meal. When cooked, the “green” taste is greatly reduced and the leaves take on the flavor of the rest of your dish. You can also try blending this delicious chocolate-flavored green powder into a protein smoothie each morning for an amazing extra boost of greens.
Habit #9: Start meditating
Fit and healthy people concentrate on their physical health as well as their mental health. Developing the habit of meditating each morning, even for just five minutes, will help you reduce stress, increase focus and productivity and create a more positive mindset.
A great meditation practice to start with is focusing on your breath. On each inhale, feel yourself breathe in new, positive energy and allow it to fill your entire body. On each exhale, feel yourself breathe out old, negative energy—all thoughts and feelings that are creating stress, anxiety, doubt or lack of confidence. Repeating this each morning for five to ten minutes will create a healthier mindset, which will give you more energy and motivation to get fit and healthy.
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