Breaking and Maintaining Habits

BREAKING AND MAINTAINING HABITS

Issue #29
Happy Thursday!

In this edition, we focus on habits—why they can be so challenging to change and how you can create lasting transformation. We all know the struggle: setting ambitious goals at the start of the year or making fresh commitments every Monday, only to slip back into old patterns. Why is changing habits so tough, and how can you overcome these hurdles to establish sustainable change? Keep reading to discover practical strategies for breaking old habits and maintaining new ones.

QUOTE TO CONSIDER

"Small steps in the right direction can turn the weight of overwhelm into the momentum of progress."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

☝️ Tip: Feeling overwhelmed or unmotivated to tackle certain tasks? Try adopting a "Micro-Commitment" Approach: Set small, manageable goals that take less than 5 minutes, such as a brief workout or stretch. These quick wins build confidence and help you gradually increase your commitment over time.

COACH EMMA
Certified Personal Trainer

🎧 Listen To: I recently listened to "The 6 Habits of Growth" and found it packed with valuable insights. This audiobook dives into 6 habits you can develop or incorporate into your life to enhance your growth in all areas. If you're looking to make positive changes and boost your personal and professional development, I highly recommend giving it a listen.

WORKOUT OF THE WEEK

💪 4-DAY MOVEMENT CHALLENGE
Summer Fitness Series

Looking to increase your daily movement without a complicated routine? Here’s a 4-day plan that combines walking with simple exercises.

Day 1: Walking and Bodyweight Basics

• Walk: 15 minutes at a brisk pace.

• Bodyweight Exercises:

  • Squats: 3 sets of 12 reps

  • Push-Ups: 3 sets of 10 reps (modify on knees if needed)

  • Plank: 3 sets of 20 seconds

Day 2: Walking and Core Strength

• Walk: 20 minutes at a brisk pace.

• Core Exercises:

  • Mountain Climbers: 3 sets of 20 reps (10 per leg)

  • Russian Twists: 3 sets of 15 reps (each side)

  • Leg Raises: 3 sets of 12 reps

Day 3: Walking and Full Body Workout

• Walk: 15 minutes at a brisk pace.

• Full Body Exercises:

  • Bodyweight Squats: 3 sets of 15 reps

  • Incline Push-Ups: 3 sets of 12 reps (modify using a chair or bench)

  • Reverse Lunges: 3 sets of 12 reps per leg

  • Bicycle Crunches: 3 sets of 15 reps per side

Day 4: Walking and Flexibility

• Walk: 20 minutes at a brisk pace.

• Stretching Routine:

  • Hamstring Stretch: 2 minutes (1 minute per leg)

  • Quad Stretch: 2 minutes (1 minute per leg)

  • Shoulder Stretch: 2 minutes (1 minute per arm)

  • Child’s Pose: 2 minutes

Use this 4-day plan as a template to incorporate more movement into your daily routine. Feel free to repeat and adjust it to fit your needs.

FUEL YOUR WEEK

🍆 BAKED EGGPLANT PARMESAN WITH GROUND MEAT
Summer Recipe Series

Ingredients:

• 1 large eggplant

• 1 cup marinara sauce (store-bought or homemade)

• 1 cup shredded mozzarella cheese

• 1/4 cup grated Parmesan cheese

• 1/2 cup breadcrumbs (optional for a crispy topping)

• 1/2 pound lean ground beef or turkey

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 2 tablespoons olive oil

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• 1/2 teaspoon dried oregano

• Fresh basil leaves for garnish (optional)

Instructions:

1. Preheat the Oven:

   • Preheat your oven to 400°F (200°C).

2. Prepare the Eggplant:

   • Slice the eggplant into 1/2-inch thick rounds. Lay the slices on a baking sheet and sprinkle with salt. Let them sit for about 15 minutes to draw out excess moisture. Pat the slices dry with a paper towel.

3. Bake the Eggplant:

   • Brush both sides of the eggplant slices with olive oil and arrange them in a single layer on the baking sheet. Sprinkle with black pepper and dried oregano. Bake for about 20 minutes, flipping halfway through, until the eggplant is tender and golden.

4. Cook the Ground Meat:

   • While the eggplant is baking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and garlic, cooking until softened, about 3 minutes.

   • Add the ground meat to the skillet. Cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess fat.

   • Stir in the marinara sauce and let it simmer for a few minutes. Season with salt and pepper to taste.

5. Assemble the Dish:

   • Spread a thin layer of marinara meat sauce on the bottom of a baking dish. Place a layer of baked eggplant slices on top. Cover the eggplant with a layer of marinara meat sauce, then sprinkle with mozzarella and Parmesan cheese. Repeat the layers until all the eggplant slices are used, ending with a generous layer of cheese on top.

6. Add Breadcrumbs (Optional):

   • If you prefer a crispy topping, sprinkle breadcrumbs over the top layer of cheese.

7. Bake:

   • Bake in the preheated oven for 15-20 minutes, or until the cheese is melted and bubbly, and the top is golden brown.

8. Garnish and Serve:

   • Remove from the oven and let it cool slightly. Garnish with fresh basil leaves, if desired.

This hearty and satisfying dish is perfect as a main course and pairs well with a side salad or whole-grain bread.

BEYOND THE BENCH

🔄 BREAKING AND MAINTAINING HABITS
For Sustainable Change

What is a Habit?

A habit is a routine or behavior that is repeated regularly and tends to occur subconsciously. Habits are a crucial part of our lives, helping us perform tasks efficiently without expending too much mental energy. For example, grabbing a sugary snack when stressed, skipping workouts when tired, or automatically reaching for a second serving during meals are habits that have become automatic actions.

How Habits are Formed

Habits are formed through a process called "habit loop," which consists of three components:

1. Cue (Trigger): This is the event that starts the habit. It can be a specific time of day, an emotional state, or a particular location.

2. Routine (Behavior): This is the action you take after the cue. It’s the habit itself.

3. Reward: This is the benefit you gain from the behavior, which reinforces the habit loop and encourages repetition.

For instance, feeling tired after work (cue) might lead to skipping the gym (routine) because it allows you to rest (reward).

Identifying Unsuitable Habits

To identify habits that no longer serve you, consider the following steps:

1. Self-Reflection: Take time to reflect on your daily routines. Which habits feel automatic? Which ones make you feel good or bad?

2. Journaling: Keep a journal of your activities and moods. Note down what you eat, how often you exercise, and how you feel before and after these activities. Patterns will start to emerge.

3. Feedback from Others: Sometimes, detrimental habits might be more visible to those around you. Ask for feedback from trusted friends or family members.

4. Assessment of Goals: Compare your current habits with your long-term goals. Are your habits aligning with what you want to achieve, or are they hindering your progress?

Breaking Unsuitable Habits

Breaking a habit can be challenging but is possible with a structured approach:

1. Identify Triggers: Recognize what triggers the habit. Understanding the cue is the first step towards change.

2. Replace the Routine: Instead of just stopping the habit, replace it with a healthier routine that provides a similar reward. For example, if you snack on junk food when stressed, try eating a piece of fruit or a handful of nuts instead.

3. Change Your Environment: Modify your surroundings to remove triggers. If you tend to skip workouts because you’re too comfortable at home, set up a home gym or find a workout buddy.

4. Use a Gradual Approach: Instead of quitting cold turkey, reduce the frequency of the habit gradually. For example, if you drink sugary sodas daily, cut back to every other day, then twice a week, and so on.

5. Seek Support: Enlist the help of friends, family, or support groups to provide accountability and encouragement.

Maintaining Beneficial Habits

Once you’ve established a new, positive habit, maintaining it is crucial. Here are some strategies to help:

1. Consistency is Key: Aim to perform your new habit at the same time and in the same context every day. This reinforces the habit loop. For instance, workout every morning before work.

2. Set Clear Goals: Define what success looks like for your habit. Make your goals specific, measurable, achievable, relevant, and time-bound (SMART). For example, aim to run three miles, three times a week, for three months.

3. Track Your Progress: Use a habit tracker or journal to monitor your progress. Celebrate small victories to stay motivated.

4. Adapt and Adjust: Life changes, and so might your habits. Be flexible and willing to adjust your routine if necessary. If your schedule changes, find a new time to fit in your workouts.

5. Find Enjoyment: Ensure that the new habit is enjoyable or meaningful. This increases the likelihood of sticking with it. Try different types of exercise until you find one you love, like dancing, swimming, or hiking.

6. Mindful Practice: Engage in your new habit mindfully. This means being fully present and engaged in the activity, which can deepen your commitment.

Sustainability and Long-Term Success

Sustainability in habit formation is about creating a lifestyle that supports your new habits. This involves:

1. Building a Supportive Environment: Surround yourself with people and settings that encourage your new habits. Join a fitness class, find a workout partner, or participate in a nutrition challenge.

2. Continuous Learning: Stay informed and open to new strategies for maintaining your habits. Read books, listen to podcasts, or attend workshops on fitness and nutrition.

3. Self-Compassion: Be kind to yourself, especially when you face setbacks. Remember, slip-ups are a normal part of the process and can be valuable learning experiences.

4. Regular Review: Review your habits and their alignment with your goals. This helps ensure that they remain relevant and beneficial. If your goal was weight loss and you’ve achieved it, shift your focus to maintaining your new weight or improving your fitness level.

By recognizing what habits are and how they are formed, you can effectively identify and replace those that no longer serve you. Remember, every small step forward is progress towards a healthier, more fulfilling life.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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