21 Habits for Extraordinary Health and Fitness!
It is my intention to outline specific habits in this article that will empower you and assist you in transforming your health. Now, after identifying these specific pieces of clothing, you have to put a lot of effort into the equation.
It has been my experience that most people know what to do for their overall success, even though they choose to stay in their comfort zone and remain mediocre. Choose today to change your daily habits and disciplines and watch your entire existence transform.
Then let’s get started. . .
1. VISUALIZATION
This is the first habit you should adopt. Start by thinking about the person you want to become. How is your body? How does your body feel? See yourself being disciplined each day with these new found habits. Remember. . . everything starts in your mind. Get the image you want for your life imprinted in your mind every day. Take a few minutes each morning and evening to visualize your health and fitness goals and watch the transformation.
2. POSITIVE AFFIRMATIONS
The next habit is to identify specific affirmations that align with your vision. I am healthy! I am physically and mentally strong! I have world class health! Think about what you want your health and fitness to be like and start creating positive affirmations. These affirmations should be a constant companion throughout the day. This habit alone will change your entire mindset and your overall success.
3. SUBCONSCIOUS REPROGRAMMING
The next habit is to reprogram your subconscious mind. The reason you are experiencing your current lifestyle is because of what your subconscious believes. Now. . . You must remember that you have the power to program your subconscious to believe whatever you want to manifest in your life. If you are not in shape and you are not healthy. . . this is because you believe in the current image. Change the image of your life and you will begin to see a significant change.
4. 10,000 STEPS
The fourth habit is. . . move your body. Visualizing and reciting positive affirmations is just part of the process. Actually, you need to start moving your body and the rest will take care of itself. This outfit is quite simple. . . start walking 10,000 steps every day. I didn’t say sprint or run 5 miles. . . just start tracking your steps and get 10,000 steps every day. This is a great habit to adopt and will definitely help transform your health.
5.AB WHEEL
I was introduced to this team during my brief time as a physical trainer. I remember one day I came to work and noticed a member on the floor breathless and completely drenched in sweat. I asked him what he had been doing. . . squats, deadlifts, or major cardio. He informed me that the workout he had just finished was definitely a cardio workout, although it was also great for the abs and upper body. Get yourself an ab wheel and start by doing a few reps each day. When you can eliminate around 50 a day, your stomach will feel great.
6. JUMP ROPE
This is a great exercise to strengthen your legs, upper body, and core. I encourage you to set daily jump rope goals. Jumping rope for 15 to 20 minutes a day will do more for your overall health and fitness than most other cardio exercises. Do some honest work with a jump rope and get ready to build strength and endurance.
7. WEIGHT TRAINING
I am definitely a proponent of weight training for strength and overall health. Weight training will build lean muscle and strengthen your skeletal system if you are consistent with this habit. I would start with a few basic moves to engage your entire body and then progress as you get more comfortable with the program. Please don’t jump in with 400 pound squats and a 300 pound bench press. Take your time and gradually add weight to the bar. Do 2 sets of 10 repetitions for each exercise. Again. . . remember to progress through each workout and add an extra rep for each set or add weight to the bar.
8. COMPOUND MOVEMENTS
We just discussed the importance of weight training. Now. . . Let’s talk about specific exercises to get the most out of your gym investment. Compound movements or multi-joint movements will be the most beneficial for your overall strength and fitness. A great list of compound movements to start with consists of squats, deadlifts, pull-ups, dips, shoulder presses, shrugs, straight-bar curls, and pullovers. These moves will stimulate your entire body and you will begin to feel truly empowered.
9. MEDITATION
The next habit is daily meditation. Before going to sleep or every morning before starting the day. . . spend 15 to 30 minutes focusing on your breath and the new image you have of yourself. See yourself in your mind’s eye experiencing the lifestyle you desire. Do not just wish for a change in health. . . “know” that there is a change in your overall health and fitness. Focus on your breath. . . 1-3-2 is the ratio to remember. Inhale for a certain number of seconds. . . let’s say 10 seconds. . . hold that breath for 30 seconds. . . exhale your breath for 20 seconds. As you practice this breathing technique, see and feel the transformation in your overall health.
10. EFFORT
This habit is essential for the transformation of your physical condition. You definitely need a lot of effort to achieve your fitness and health goals. Really. . . It takes a lot of effort to achieve any goal. So start today to assess your level of exertion and commit to increasing this exertion as you continue on your fitness journey.
11. “ANT THEORY”
This is a great habit. . . implementation of the “ant theory”. What is the ant theory? Okay. . How long does an ant keep working? Until! Until? Until they fulfill the task or until they die! Start today by embracing the ant theory throughout your own journey. Keep implementing these daily habits “until” you are successful! Failure is not an option!
12. PUSH-UPS
This habit will do more for upper body strength than any other exercise. Your entire upper body will be stimulated during this movement. Now decide when you are going to push the floor. . . Morning?. . . afternoon? . . during your lunch break? It does not matter how long you are consistent with this activity. Start by doing as many as you can and then add a few more reps as often as you can. Keep your arms close to your body and your back straight. Touch your chest to the ground and push your body back to the starting position. Very clear. . . although not so easy after a few hundred.
13. POWER RACES
I started power racing a few years ago with great results. Basically. . . I was out for a walk one morning and decided I’d do some extra sprints after the walk. Well, as I continued to hike, I decided to run a few hundred feet and then walk. . . run a few hundred feet and then walk. I kept the same routine of running and then walking for about thirty minutes. I must say that by the time I finished walking and running, my legs were on fire and my lungs were on fire too. Do some honest work with this routine and you will definitely see some magical results.
14. GREEN TEA
Let’s talk a little about diet. I start each day with a nice cup of green tea. Antioxidants are powerful healers and it doesn’t have the same amount of caffeine as a cup of coffee. You will start your day with a high energy vibration. Trust me. . . a few weeks of green tea and you’ll feel like a million bucks!
15. ALMONDS
Eating almonds regularly is a great habit for health and fitness. As a classroom teacher, I would allow my students to only eat almonds and drink water in class. The students always wanted to eat in class, so I agreed to a few stipulations. . . almonds and water only! I know you didn’t realize the wonderful benefits of eating almonds at the time, though I hope I planted some seeds of healthy living for your future.
16. WATER
Drinking water! I implore you to stay away from sugar and carbonated drinks. As you stay hydrated, your brain function improves and all other biological systems improve. How much should you drink? I’d say a good rule of thumb is to drink as often as possible. This particular habit will have a tremendous effect on your physical health and fitness.
17. FRUITS AND VEGETABLES
Eat as many servings of fruits and vegetables as possible. If you have access to a blender or juicer, you can easily get your daily servings of fruits and vegetables for the day. The more colorful the vegetables, the better! Get into the habit of eating fruit as a snack throughout the day and add some vegetables to each meal. Your body will have more energy and vitality.
18. ‘PUSH THE TRUCK’
I discovered this exercise or movement a few years ago with a friend of mine. We had finished a tough workout and decided it would be “FUN” to push his truck around the parking lot to really tire our bodies out. Okay. . . it worked! We could barely walk after finishing. My friend would get in his truck and drive and I would push the truck as far as I could. From time to time he would apply the brakes for extra resistance which I explained was not necessary. Great exercise if you have a friend to help you.
19. ‘FLIP THE TIRE’
Habit 19 is another great exercise for your overall strength and fitness. This really may be the best move for overall fitness. Every muscle will be engaged and your cardiovascular system will scream for relief. You will need to secure a large tractor tire and find an open field or your street. Flip the tire a few hundred meters and you will definitely see and feel the transformation.
20. STRAPS JUMPS
Almost everyone knows this movement from physical education class. It is a fairly simple exercise although the effects are tremendous. Get in the habit of knocking down a few hundred every time you walk into the bathroom. You will be amazed at the results. Your legs, arms, and core will be fatigued from this movement.
21. HINDU SQUATS
Habit 13 will help you strengthen your lower body as well as your core. Hindu squats are basically a bodyweight squat with a little variation. I encourage you to go to mattfurey.com to research the proper technique for this amazing exercise.
22. BONUS. . . “ENJOY THE TRIP!”
The bonus is to remind you to ENJOY THE TRIP! Remember. . . we are all on a journey to be the best that each of us can be. . . a journey of self-improvement if you will. You truly have a divine destiny awaiting you and rest assured that being fit and healthy is an important part of your journey. It is my intention that these daily habits will truly empower and transform you.