“LITTLE HINGES SWING BIG DOORS”
– W. CLEMENT STONE
When you aim to eat better, move more and improve your overall health and wellness, it’s easy to become overwhelmed with all the things you ‘should’ be doing. But, it doesn’t have to be so hard to start living healthier. In fact, it’s all the little things you do on a daily basis – both good and bad – that add up over time.
Things like getting an extra serving of vegetables, drinking one extra glass of water, taking the stairs instead of the elevator, taking 5 quick minutes for mindfulness, or getting to bed a half-hour earlier. These are just a few examples of little things, that when done consistently well, can ‘swing open open big doors’ to a healthier lifestyle for you!
For this reason, we’ve added yet ANOTHER layer to our coaching program…
INTRODUCING HABIT BASED COACHING!
WHY IS HABIT BASED COACHING IS DIFFERENT?:
“New goals don’t deliver new results. New lifestyles do. And, a lifestyle is not an outcome, it is a process. For this reason, all of your energy should go into building better HABITS, not chasing better results.” – James Clear
Your long term success – maintaining a lifestyle of eating better and moving more – is predicated on forming habits that will last beyond your short term goals. Therefore, it’s imperative that you focus on the process of building habits, NOT spending energy focused on the outcome. Not to mention, when you focus on the outcome, often times we don’t see immediate results and it’s easy to give up too soon.
When you focus on habits, you will SEE and FEEL the results of your work daily. The “wins” will pile up over time which leaves a lasting feeling of success. And, that feels rewarding in and of itself. You will begin to fall in love with the process which, in turn will lead to the outcome you desire.
Soon the habits will be come automatic. You will begin to see yourself eating better, moving more and enjoying the lifelong practice of health and fitness… all while on autopilot.
HOW DO WE APPLY HABITS AND HOLD YOU ACCOUNTABLE?
“You do not rise to the level of your goals. You fall to the level of your systems.” – James Clear
Collectively, we’ll help YOU decide which habits fit best with YOUR goals and YOUR personalized needs.
We will begin with your specific outcome/ goal in mind. Then, we’ll work backward to decide which skills you need to master on the way to developing the habit that will lead to your goal.
When it comes to other aspects of our lives, this makes sense. Yet, when it comes to health and fitness, we sometimes jump right in to doing things beyond our current abilities. Which, again, may lead to frustration and quitting too soon.
Say for example you wanted to learn to play guitar (outcome/ goal). This would require that you have a set of skills such as reading music, knowing some chords and developing a feel of where your fingers need to go on the strings.
You might begin by making it a habit to practice some chords for 10 minutes, 3x per week. After a few weeks, you may not be ready to start your own band but, you’ll have mastered a few common chords that you can build upon. You’ll already feel and hear the difference.
Now, Imagine your outcome/goal was to lose weight. This would, of course, require the habit of eating better more consistently. This might also also mean developing the habit of eating more vegetables. And, to do that, you need to work on your veggie prep skills to make them enjoyable. Therefore, we might start by trying a new vegetable recipe each night with dinner.
WHAT ARE SOME OF THE HABITS ?:
The possibilities are endless! We will completely custom tailor each and every habit to YOUR needs. Below are just a few grouped several common habits in to categories to help you get started.
- EATING BETTER
- PRACTICE MEAL PLANNING
- PREP MEALS (TRY A NEW RECIPE)
- INCLUDE MORE VEGGIES
- MOVING MORE
- GET MORE STEPS EACH DAY
- SET OUT WORKOUT CLOTHES NIGHT BEFORE
- MEET A FRIEND FOR A WORKOUT (TRY SOMETHING NEW)
- RECOVERING FULLY
- SLEEP/ BEDTIME ROUTINES
- MINDFULNESS/ MEDITATION
- FLEXIBILITY/ ACTIVE RECOVERY
HOW DO WE MAKE HABITS STICK?
“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” – John C. Maxwell
Truth be told, once you discover the power of habits, it’s easy to want to add a whole bunch all at once. However, the research shows we should pick just 1-2 habits at a time and work on those for 2-3 weeks. Here’s why:
With one habit at a time, we typically see an adherence of 85% or more. With 2 habits, that drops to 35%. With 3 habits at a time, the rate of adherence drops all the way down to 10%.
If I told you that you could have an 85% chance of success with your health and fitness goals, you’d be all in right?! So, it makes sense to double-down and go all-in on just one habit at a time until we master the habit then tackle the next.
Here are some more important things to consider when we set up your habits.
- Pick only one at a time – two at the MOST!
- It needs to be easy… so easy it’s almost laughable. It’s important to get small “wins” as we work on these habits.
- It should be a DAILY habit, not something you do every so often (example: “Drink 64oz water/ day”… not “Workout 3x week”)
- It must be very SPECIFIC and MEASURABLE (example: “Eat 4oz. of GREEN VEGGIES 2x EACH DAY”, not “eat more veggies”)
- Last, but not least, you must be VERY confident in your ability to CRUSH this habit for the next 2-3 weeks. In fact, on a scale of 1-10, you need to be at least a 9 in your confidence with the chosen habit.
To turn these daily goals in to true habits, we’ll work on them for 2-3 weeks at a time. If in your first week you accomplish your habit at least 85% of the time (about 6/7 days of the week), we will keep it for 1-2 more weeks to ensure the daily goal has become a habit. After 3 weeks, if you still have an 85% adherence, we’ll move on to the next habit.
On the contrary, if you aren’t showing at least 85% adherence after 2 weeks, but you’re showing improvement, we’ll give it one more week to see if we can reach that 85%. If you still aren’t achieving 85% adherence, we’ll change gears and focus on a different habit instead.
We can always come back to the habit later on as it may have been just the wrong time for that particular habit due to certain life obstacles/ barriers.
If 85% success with your health and fitness goals isn’t exciting to you, I’m not sure what is.
Leave a comment and let us know what habit you’ll be working on.
“Success is the product of daily habits—not once-in-a-lifetime transformations.” – James Clear
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