Building Healthy Habits

BUILDING HEALTHY HABITS

Welcome to Issue 5 of the Self Revolution Fitness Newsletter! This week, we're exploring the topic of Building Healthy Habits. Discover the power of habits for lasting change, uncover tips for cultivating healthy routines in both fitness and life, and learn how to navigate away from all-or-nothing thinking on your fitness journey. Enjoy the read!

QUOTE TO CONSIDER

"Success is the sum of small efforts, repeated day in and day out."

— Robert Collier

COACHES CORNER

COACH JOSE
Certified Personal Trainer

🚀 Mindset Tip: Keep your eyes on progress, not perfection. Stop measuring yourself against others. Embrace your own path and concentrate on steadily getting better.

🛒 Approved Pick: For a quick supplement boost on the move, the BlenderBottle Classic Shaker Bottle is a must-have. It's perfect for those who value convenience and are always on the go.

📚 Read: "The 7 Habits of Highly Effective People" by Stephen Covey is a transformative read for anyone seeking personal and professional growth.

COACH EMMA
Certified Personal Trainer

⏳ Productivity Tip: Try "Active Breaks": Take five-minute movement breaks every hour to stretch or walk around, boosting productivity and reducing stiffness from prolonged sitting.

🛒 Approved Pick: Cooking With My Doctor seasonings from Puerto Rico has been my go-to for the past few years. Created by a Chef and Doctor duo, they celebrate real ingredients and superfoods, making every meal flavorful and nutritious. You won't regret giving them a try!

📚 Read: "The Power of Habit" by Charles Duhigg: Explore the science behind habits and learn how to make positive changes in your life.

WORKOUT OF THE WEEK

🔥 HABIT-BUILDING WORKOUT SERIES
A 4-Week Challenge for Beginners

Welcome to our habit-building workout series designed for beginners! This 4-week challenge focuses on simple exercises to help you establish a regular exercise routine and develop healthy fitness habits. Each week, we'll gradually increase the intensity to keep you motivated and engaged. Let's get started:

Week 1: Establishing the Routine

• Day 1 (Monday): 10-minute brisk walk

• Day 2 (Wednesday): 5-minute stretching routine (include basic stretches for major muscle groups)

• Day 3 (Friday): 10-minute bodyweight workout (include squats, lunges, push-ups, and planks)

Week 2: Increasing Duration and Intensity

• Day 1 (Monday): 15-minute brisk walk

• Day 2 (Wednesday): 10-minute stretching routine (add some dynamic stretches)

• Day 3 (Friday): 15-minute bodyweight workout (increase repetitions or add variations to exercises)

Week 3: Adding Variety

• Day 1 (Monday): 20-minute brisk walk (try walking uphill or adding intervals)

• Day 2 (Wednesday): 15-minute stretching routine (include yoga poses or foam rolling)

• Day 3 (Friday): 20-minute bodyweight workout (incorporate new exercises like mountain climbers or burpees)

Week 4: Challenge Yourself

• Day 1 (Monday): 25-minute brisk walk or jog

• Day 2 (Wednesday): 20-minute stretching routine (focus on flexibility and mobility)

• Day 3 (Friday): 25-minute bodyweight workout (push yourself with higher intensity or add weights if available)

By completing this 4-week challenge, you'll not only improve your fitness level but also establish healthy exercise habits that will benefit you in the long run.

FUEL YOUR WEEK

🥗 NUTRITION HABITS

Here are practical nutrition habits to keep you on track:

Plan Ahead: Schedule meals and snacks for healthier choices.

Portion Control: Use smaller plates to avoid overeating.

Choose Whole Foods: Opt for unprocessed options for better nutrition.

Stay Hydrated: Drink water throughout the day to stay refreshed.

Practice Balance: Include a variety of foods for a well-rounded eating routine.

Shop Smart: Stick to a grocery list to avoid impulse buys.

Prep Ahead: Prepare ingredients in advance for easy meals.

Mindful Eating: Eat slowly and pay attention to hunger cues.

Incorporate Variety: Try new recipes to keep meals exciting.

BEYOND THE BENCH

🌟 THE POWER OF HABITS
Achieving Long-Term Change

Our daily habits influence every aspect of our lives, from our morning routines to the decisions we make, impacting our overall well-being and contentment. Understanding the science behind habits empowers us to create lasting changes that lead to improved health and success.

🕒 The Extra 182 Hours:

Consider the difference made by waking up just 30 minutes earlier each day. This minor adjustment adds up to an extra 182 hours per year, offering us more time to accomplish our goals and enjoy life overall.

To further support your journey towards building healthy habits, explore our free ebook, "Building a Sustainable Fitness Habit." Loaded with valuable resources and practical tips, it includes a weekly and monthly habit tracker on pages 20 and 21 to help you stay motivated and accountable.

🔄 Creating New Habits and Breaking Free from Unhealthy Routines:

Establishing healthy habits involves both cultivating positive behaviors and breaking free from detrimental ones. Begin by identifying habits that align with your fitness goals and contribute to your overall well-being, whether it's a morning workout routine or mindful eating. Small, consistent actions lay the foundation for success.

Breaking free from unhealthy routines demands self-awareness and commitment. Identify triggers that lead to undesirable habits and replace them with healthier alternatives. For instance, if stress triggers unhealthy snacking, explore stress-relief techniques like meditation or exercise.

❌ Avoiding the All-or-Nothing Mindset:

Falling into the trap of an all-or-nothing mindset can undermine your fitness and nutrition goals. Instead of striving for perfection, embrace flexibility and sustainability. Treat setbacks as valuable learning opportunities and adjust your approach accordingly. Remember, progress, not perfection, is the key to lasting change.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

At Self Revolution, we specialize in personalized training plans and unique two-coach support for accountability. Beyond workouts, our coaching covers habits and lifestyle changes. Explore our On-Demand Programs for flexible streaming and access diverse recipes with nutritional info.

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