When reaching our goals, we have to think about what life we want to create while achieving our goals. Our dreams may be in the future, but our habits are the vehicle that will get us there. The habits we make will either move us or stall us.
You don’t have to make all these habits at once. You can start with an area that you feel needs the most focus and master that, and then move on.
Remember, focusing on improving one area can and will improve all areas.
So what habits should we focus on incorporating into our lifestyle to help us?
What habits are most important to see results?
- Nutrition & hydration
- Movement- workouts/ steps
- Progress check-in
Sleep is crucial for many reasons, but the most important is it’s when your body restores, repairs and resets. Getting proper sleep will help you recover better and faster, helping you reach your goals.
Aim for 7-8+ hours each night by setting a bedtime and sticking to it. You will feel so much better; your workouts will be better, you’ll have more energy, your cravings will be under control, and most importantly, your mindset and focus will be way better.
Mindset is a must habit. Every day, you must create a routine where you write a gratitude list, write your daily goals, reflect on your wins and lessons, and listen to or read something that feeds your soul. Dont forget mindset is also saying affirmations, declarations that align with the women you are working towards; this means saying positive things about yourself and building yourself up daily.
Some things I use to help me are:
- Plan Do Succeed Journal you can get off amazon-Plan do succeed – buy here
- FCB app has daily mindset prompts/ and the daily dose of motivation devotional( coming soon). Jan 2023
- “You are Amazing” book is one of my faves!
- My bible app
- Write in journal
These habits are crucial to overall health, like mental health, energy, and focus, and help you reach fat loss and sculpt muscle goals.
Food affects your mood, ladies; that’s a fact. So we must ensure we focus on 80% of our choices coming from whole foods and still allow 20% flexibility for those soul foods.
So how do we create these nutrition habits? Education ladies! Learning what you need for your body, age, activity level and goals; means you can eat foods you enjoy within your boundaries and still reach your goals.
You can do this simply by figuring out your macros and calories. You can FIND YOUR MACROS HERE and track it on My Fitness Pal.
In the beginning, you can also follow a meal guide to keep you on track; however, meal plans only work in the short term because they can be restrictive. I like to teach all my girls in the FCB how to choose recipes and foods they love while staying within their calorie/ macros goals. The FCB app has hundreds of recipes to choose from and meal guides for ideas; There are no foods off-limits.
- Aim for 80% whole food and 20% soul food
- Stay within your calories
- Hit your daily protein
- Choose recipes you enjoy
- Prep your food in advance
- Eat a variety of fruits and veggies
- Try to eat within the same times during the day and spread your protein throughout each meal.
- Remember, consistency is key to nutrition.
- If you track on MFP, ensure you pre-log your food the day or week before so you know you are getting what you need.
- If you have the FCB app, your meals will be logged for your macros and calories.( coming January 2023)
Drinking water is so important that 60% of your muscle is made up of water, which is vital for energy and recovery.
Try and aim for 3L a day, and you can do this by drinking water as soon as you get up and carrying a water bottle with you during the day.
Your body needs to move, and if you want to reach your goals faster, you have to move your body. This has to become a daily habit.
You can do this by:
- Setting a daily/ weekly step goal
- Following a workout program
- Going for a daily walk
This is important because without feedback, how can you improve? Without tracking, there is nothing to measure.
Pearson Law states: Progress improves when progress is measured, but when tracked, it accelerates.
What areas do you track? And how do you track them?
In the FCB, each week, we do progress check-ins and is made up of a questionnaire and body composition.
It looks like this:
1-10/ 1 means poor- 10 means excellent the member’s rate in each area, and the goal is to be above 80%. Anything lower needs to have focus and improvement.
This week how is your:
- Sleep: 1-10
- Energy: 1-10
- Nutrition compliance: 1-10
- Getting stronger in workouts1-10
- Workout compliance: 1-10
- Mindset/ Mental health: 1-10
- Confidence: 1-10
Then we do
- body fat%
Pick a day each week to check in with yourself and be honest with where you’re at and see it only as a tool and feedback and improve where you need to, have patience and grace for yourself;f when you mess up and keep going.