Seven Habits That Will Transform Your Life

Many of us set�health and fitness�goals to change the way we look � but transforming your health and fitness habits�can also�change every aspect of your life. Not only will you look better, but you�ll also feel and think better.Follow these seven highly effective habits�to�become the best version of yourself:����Habit #1 If you are not assessing, you are guessing.�When it comes to health and fitness, ignorance isn�t bliss: It's important to constantly assess and monitor your nutrition. In order to make a change, you need to know your starting point � which means�tracking your nutritional habits.�While�counting�calories may not be a long-term solution, it will give you your strongest weapon in any successful transformation:�awareness.����Pro tip:��If you are not assessing, you are guessing.�When�tracking�calories, do keep in mind that too much restriction can lead to�failure.� This is normal,�and it�s why adopting�a flexible approach�is essential.�A general rule of thumb is to�eat�healthy�80�percent�of the time,�while treating yourself the remaining 20�percent.�By accounting for the occasional�indulgence, you�ll be able to�quickly�get back on track.���Habit #2 Follow the six-month rule.�Create habits that are sustainable�for at least six months.�While short-term fixes can lead to quick results, they are often unsustainable���and you�ll soon end up back at square one.�When you are developing your nutrition�or fitness�plan, ask yourself:��Can I do this for�half a year?� If not, it�s time to reassess.���Pro tip:�The best training program is one you enjoy and able to stick to�in the�long�term while making consistent, measurable progress.�Habit # 3�Eat mostly whole and minimally processed foods.The saying��You�can�t�out train a poor diet��is�100-percent true.� It doesn�t matter if you�re busting your butt in the gym:�If you are eating�poorly, it will be difficult to lose body fat.�Focus on eating minimally processed, whole foods.�What do we mean by �whole foods�? Follow�these guidelines�when eating:�

• Stick to foods your grandparents�would recognize.�
• Shop the perimeter of�the�grocery store; for example, choose the produce section over the cereal aisle or the snack foods.�
• Eat�one serving of fruits or veggies (the size of your fist) with each�meal, and�eat�a variety of colors�when doing so.�
• Replace calorie-dense�and artificially sweetened drinks�with water.�

Habit #4�Eat enough protein.�Proteins are essential for repairing and building muscle, so make sure to eat one or two servings with every meal. It�s also�the most important of the macronutrients;�if you are going to overeat�one of them, make it protein.��Other benefits of eating protein include:�

It prevents muscle wasting:�Muscle tissues are the most metabolically active tissues.�Along with resistance training, consistently hitting your protein intake helps you retain your muscle while carving away fats���which will�ultimately�show off your muscle definition.��

It keeps you full:� When caloric intake is low and�you have those cravings for carbohydrates, protein is your BFF.

It burns more calories during the digestion process:� Protein has�been proven to be�up to 30�percent�more metabolically expensive than carbs or fats. This means�that�if you�have�100 grams of protein, then your body will burn 30 calories simply by breaking the protein down into usable amino acids.��

Habit #5 Focus on building muscle�any still believe that�building muscle is�only�for bodybuilders.�Strength training is for everyone,�and has proven to help people be more active, keep fat�at bay, live longer and improve self-confidence.�The most efficient way to�build strength and muscle�is to�focus on the main compound lifts.�These�lifts use multiple muscles in one movement,�giving you more��bang for your buck.���Most of your compound lifts�should�include�the following�movements:��

• Squat�
• Hinge�
• Push�
• Pull�
• Lunge�
• Carry���

To build muscle, you�also�need to emphasize progressive overload:�lifting�heavy weights while properly executing each rep.�Progressive overload�also�means�you�ll need to challenge yourself by�constantly�adding weight.�However, you should always emphasize form and technique over the amount of weight�you�re lifting;�piling�on the weight with poor technique�will do more harm than good.�Habit #6 Drink plenty of water and/or calorie-free�drinks.�Proper hydration can have a significant impact on your health, performance and�weight. Most of us know we aren�t drinking enough water, but we may not be aware of the potential problems that can arise from dehydration.�The�main reasons dehydration has as adverse a_ect on exercise and overall health�are that it:�

• Decreases�blood volume and blood �ow�
• Decreases�heat dissipation and removal of wastes from exercise�
• Decreases�metabolism��
• Decreases�body temperature�
• Increases�organ stress�

The general rule of thumb is to drink�half�your bodyweight (in pounds) in ounces of water. That means a�150-pound�person should drink at least 75 ounces�of water�� about nine�standard glasses���each day. Carry a water bottle, drink it up and refill it every two hours or when empty.�Habit #7 Sleep like a baby againSleep is often the forgotten component of�health. In fact, it�s equally important�to�your workouts and nutrition. As many as 30�percent�of adults sleep less than six hours per night:�the minimum amount necessary�for proper health. If you think you can make do with less than six hours,�think again.���Pro tip:�Both sleep quantity and quality are incredibly important for optimal health�and�fitness and�for�regulating our circadian rhythm.���Need more reasons?� A lack of sleep can negatively impact:�

• Cognitive ability�
• Recovery�from exercise and injury�
• Sex�life��
• Mood and dietary decisions�
• Workouts�

Get�six to eight�hours of quality sleep every night. Without proper sleep, it�s difficult to see significant improvements in general health and/or fitness�� and your�body, your workouts and your performance will suffer.�By sticking to these seven habits, you�ll transform your health and your life with results that really last. Come to Flow Fitness today to get started on your journey.���