6 Simple Steps to Change Your Habits and Transform Your Health Today

The most effective transformations often come from small, consistent actions. When it comes to fitness transformation, my goal is to teach my clients, and you, what to focus on and how to make the adjustments necessary for lasting, sustainable health. These simple steps take adherence and consistency, but I am confident that if you do commit, you can change your habits and transform your health starting TODAY.

Fitness (see: health); a person’s ability to perform daily activities with optimal performance, endurance, and strength; the management of disease, fatigue, and stress and reduced sedentary behavior; includes the state of being free from illness or injury.

Transformation: a complete and/or dramatic change in form or appearance.

The idea if transformation in the fitness world is incredibly popular but vastly misunderstood. We’re drawn to the visualization of our body, our entire lifestyle and existence, morphing like a caterpillar into a butterfly. It’s beautiful, and life changing. But overnight transformation like that is completely unrealistic.

The human body is complex. It takes millions of years for a species to evolve. And sure, we’re not looking to turn our flippers into feet here, but still…changing the composition of a human body takes time. And consistent effort. And dedication.

Now that I’ve thoroughly scared you, here’s what I am covering in today’s article:

Reset Your Environment

An environment that is set up for success is the Unsung Hero of fitness transformation. It’s often and easily ignored but there is a very direct connection between what we surround ourselves with and what actions we routinely take.

Your environment affects how you think, how you eat, what you do for work, what you do when you get home from work, how you relax. Your environment “is not only a mirror of ourselves, but a focusing lens on what we can become” (Lady Bird Johnson).

What you surround yourself with can either support you in your quest for better health, or completely hold you back. By the way, I’m talking about more than your physical environment. I am talking about everything that is around you: the people and mood at work and at home, the community you seek out to relax or grow or have fun with, the tools and support you have available to you, the food you have in your house.

For example:

• Do you feel like you can’t kick the habit of grabbing something sweet after dinner? Throw out the Ben & Jerry’s. Clear out your pantry and fridge of the foods that trigger you to overeat. If it’s not there, it’s impossible to eat it.
• Want to workout but never make it to the gym in time after work before it closes? Buy some at home gym equipment.
• Always meeting your friends for drinks and dinner? Tell them about your goals. Ask them if once a month you could go for a hike together instead of a cocktail.

Take Action to Change Your Habits by Taking Control of Your Environment

1. Read this article and step-by-step guide to doing a Kitchen Makeover. I’ll show you exactly how to take stock of what’s in house, how to sort through it, get rid of what isn’t helping you, and then restock so that healthy eating success feels much easier.
2. Swap out your dishware for smaller plates and bowls. Studies have shown that most people eat what they’re served, regardless of portion size. And with plates and portions growing so fast, this is a big problem for your fitness goals. Serving meals in smaller dishes makes it look like there’s an abundance of food, even if it’s not. Built in portion control.
3. Park your car in the farthest spot from the entrance. You’ll be forced to walk which is a simple and stress-free way to burn calories and maintain a healthy weight.
4. Get some gym equipment to store at home for those days when you just can’t make it to the gym. You don’t have to spend a ton of money to get everything you need for an effective workout.
5. Find a local community or workout class. Surround yourself with people who have the same types of goals for better health and fitness. If you can’t find one, organize one!

Prioritize the First Hours of Your Day

My husband will tell you: I am a routine girl. Sure, spontaneity has its time and its place (usually on vacation). But for me, consistency is how I work, think and create best. Especially in the morning.

There is massive power in routine. A study from Psychology Today found that people who engage in morning routines are more likely to consistently pursue their goals and create sustainable behavior changes. Why?

The first hours of your day set the tone. Before the distractions of the day set in, before decision fatigue accumulates; you have the opportunity to intentionally influence your energy, your mood and your focus for the rest of the day. This is an incredible opportunity to embed long-term health practices!

For example:

• Gentle stretching. Spend 5 minutes – either in bed or on your yoga mat – intentionally stretching your body while focusing on your breathing. Close your eyes, work your way from your head to your toes while taking long, deep inhales and slow, soft exhales.
• Rehydrate. You don’t need to give up your beloved cup of coffee in the morning, but appreciate your first sip after a glass or two of water.
• Spend time outside. Even if the sun isn’t out, the benefits of natural light is amplified first thing in the morning. Sit outside with your coffee, do your stretches on the deck or go for a leisurely walk and you’ll not only have a few pleasant moments to yourself, you’ll help your body maintain a healthy circadian rhythm (which will make this morning routine thing start to feel easier and easier).
• Organize your goals. Take the time each morning to remind yourself of what your goals are, why they’re important to you and the action steps that you’ve committed to in order to reach them. This daily reaffirmation keeps your habits and health at the very top of your mental priority list.
• Move. Regular exercise is one of the best ways to upgrade your habits and transform your health. If possible, knock your workout out first thing. That way you don’t have to worry that you’ll be short on time or energy later on.

Create a Calming Nightly Routine

Sleep is an incredibly powerful life tool. Getting enough high quality sleep reduces stress, boosts recovery, improves focus and will power, and gives you the energy you need to make the most of the following day. If you want to transform your health and fitness, this is a routine that you’ll want to create with care.

Here’s why a well-designed nightly routine is essential:

• Enhances Sleep Quality and Duration. A consistent, calming nightly routine signals to your brain that it’s time to wind down by increasing melatonin production – a hormone responsible for sleep. The more habitual this becomes, the easier it is for your brain to sense what it needs to do.
• Reduces Stress and Cortisol Levels. Calming evening routines can reduce cortisol (the stress hormone). High cortisol levels in the evening can interfere with sleep, and a calming routine helps regulate this, promoting relaxation and recovery.
• Supports Muscle Recovery. Your body processes several hormones during sleep. A few of those – such as HGH and testosterone – are specifically linked to muscular and hormonal repair and recovery.
• Improves Focus and Mood. Poor sleep is linked to cognitive decline, mood swings, and increased anxiety, whereas quality sleep improves memory, focus, and emotional stability. Establishing a routine that promotes winding down helps prevent the overstimulation caused by screens and stressors, which benefits mental health and productivity.
• Regulates Appetite and Reduces Cravings. Adequate sleep regulates hunger hormones like ghrelin and leptin, which control appetite and satiety. Poor sleep can lead to increased cravings, often for high-calorie or sugary foods, making it harder to maintain healthy eating habits. Take Action to Change Your Habits by Taking Control of Your Environment

What You Can Do to Create a Nightly Routine That Can Transform Your Health:

• Reading
• Meditation
• Dim the lights
• Cool your room
• Take a bath
• Practice breathwork
• Shut down screens and blue light
• Listen to calming mucis
• Write in a journal

Track and Add Steps

Increasing your daily step count can have a profound impact on your health, fitness, and well-being:

1. Boost Your Metabolism and Burn Fat—Without Exhausting Yourself. Walking is one of the easiest ways to burn calories consistently without the need for added  intense exercise. Every step counts towards your daily energy expenditure, and over time, those extra steps add up to noticeable fat loss. Plus, walking is low-impact, meaning it’s gentle on your joints.
2. Support Heart Health and Reduce Health Risks. As we age, maintaining heart health becomes increasingly important. Increasing your daily steps can help lower your blood pressure, reduce cholesterol, and improve circulation, lowering your risk for heart disease.
3. Energize Your Body and Improve Mood. You don’t need intense workouts to feel more energized. A simple walk can increase your circulation, improve oxygen flow, and release endorphins—the “feel-good” hormones. If you’ve been feeling sluggish or down, walking regularly can significantly boost your mood and energy levels.
4. Maintain and Build Lean Muscle. While walking may seem like a basic activity, it can actually help you maintain and even build lean muscle in your legs and core. This is crucial for women because lean muscle mass naturally decreases with age, and more muscle means a higher metabolism.
5. Improve Longevity and Overall Mobility – By increasing your step count now, you’ll be investing in your long-term habits to transform your health. Walking regularly improves your balance and coordination. Studies also show that staying active through walking can help extend your lifespan, giving you more healthy years to enjoy with family and friends.

Take Action to Add Steps

Here are some tricks to bump that count up without feeling overwhelmed by it:

• Take a 10 minute walk *bonus points for outside* as an attachment to your workout. Put it on the end. If you’re feeling a little fiery, make it an interval walk: 30 seconds run/30 seconds walk for 10 minutes.
• On non-training days: take a 20-30 minute fasted walk in the morning.
• Workday strategies:
  • Set a timer to go off every hour. When you hear it, get up to move a bit, refill your water bottle, stretch. This helps step count, mobility, and focus/performance for the rest of your workday.
  • Post lunch, go for a stroll by yourself for some “me time”.
  • Take phone calls on your feet.
• Go for an evening (pre or post dinner) stroll with your partner.
• Do a 15-minute whole house “quick pick up”. Try to consciously do it in a way that you have to take the most steps. For example: vacuum the whole house, then bring the dirty laundry from upstairs to downstairs, then bring the clean laundry from downstairs to upstairs. 

Plan Meals Around Protein + Fiber

Protein and fiber are important targets to meet if you are trying to transform your health and/or your physique. Both play a role in satiety – or the feeling of fullness after and between meals. Studies have shown that greater satiety tends to lead to natural calorie control. Both nutrients support metabolic and hormonal health. This is a powerful nutrition combo!

Protein on it’s own provides the building blocks necessary for muscle repair and growth. Eating enough of it, especially when strength training, is crucial for enhanced fitness, stronger muscles and improved body composition. Fiber is directly linked to a decreased risk of mortality, cardiovascular disease and cancer. In addition (as if that’s not enough), fiber improves digestive health by supporting a healthy gut microbiome, regulating inflammation and improved waste management.

Really that habit I’m talking about changing here is how you build your meals. The simplest way to introduce the habit of eating more protein and more fiber is to plan most meals around them.

For example:

• Include whole, skin on fruits at breakfast.
• Choose whole grains when thinking about side dishes.
• Plan your plate around your protein:
  • Chicken – sheet pan fajitas, whole roasted, grilled thighs
  • Fish – broiled salmon, white fish tacos, tuna poke bowls
  • Beef – burger night, shepherds pie, lettuce wraps
  • Pork – grilled pork tenderloin, roasted pork chops
  • Eggs – egg salad, breakfast sandwiches
• Commit to every snack having a combination of protein + fiber:
  • whole grain chips and hummus
  • hard boiled egg and piece of fruit
  • roasted chickpeas and carrot sticks

Committing to increasing the amount of protein and fiber in your diet can transform your health in a matter of weeks, if not days!

Get Up and Move Every Hour of Your Work Day

Regular movement throughout the day is highly underrated. In fact, getting up and moving for a few minutes every hour can have a profound and long-term effect on your metabolic and physiological health. This simple habit shift improves insulin sensitivity, healthy blood glucose levels, and increased overall energy expenditure (calorie burn). All of this, combined with the more obvious benefits that come in the form of decreased overall stiffness, improved circulation and a tendency to perform at a higher level when able to get up and refocus frequently, can transform your health.

I recommend using a timer to develop this habit. Instead of relying on memory and will power, set a timer to go off every hour. When you hear it get up, stretch, walk to the bathroom, or to get water, or to have a conversation with a friend or co-worker. Just 3-5 minutes of movement is all it takes!

Improving your fitness and physique doesn’t require a perfect starting point or a sudden upending of your daily life. Use these six, simple and actionable steps to change your habits and ultimately, transform your health starting today.

JULIA HALE FITNESS

Fully Fit – Fitness +Nutrition Coaching

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