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5 Consistent Habits to Build

As we roll full steam ahead into spring, now is a good time to remind ourselves of what we wanted to do differently back when the New Year changed over. Beneath all the goals and resolutions, is a desire to change our identity to become the person we want to be. Whether you've already built a foundation or have only taken a tiny step, it's a great time of year to reflect on what you do daily and weekly that makes you feel like the very best version of yourself.

While there are plenty of things that we want to change, there are things we are doing well right now that should be honored. These are habits and behaviors that will continue to lay the foundation for the long-term changes we hope to make.

Below are a few of the training and lifestyle practices I make sure I never let go of. These serve as the framework for me to make other bigger changes to my life.

  1. Wake up at the same time every day - If I go to bed early or late, my wake time is still the same every day. This creates rhythm in my mind and body. It keeps me honest about my bedtime and getting to sleep at a consistent hour.

  2. Warm up and Cool Down - 5-10 mins on the front and back end of my training that is always consistent - the same blood flow, movements, and stretches every single day that help me set my mind in a centered place before and after training. Every day I will still do an additional structured warm up and cool down that is unique to the days training before and after the class warm-up and cool down. Experiment to find one that works for you.

  3. Workout Reflection - After every workout, as I am cooling down, I reflect on the day's workout. First, I note everything in my head that went well, how my body felt, and what I liked about the workout. Secondly, I take note of everything that didn’t go as planned or where I struggled. This list is my most valuable piece of information as I then use it to learn from each training day’s mistakes, pacing issues, and failures so I can improve upon them next time. Note what went well, note what went bad, learn from it and use that information to improve on in future workouts.

  4. Clean Kitchen - Every night before bed, without fail, no matter how busy or tired I am, I make sure to clean the kitchen. This way when I get up in the morning I come into a clean space where my mind can be clear and focused on the day ahead. My creativity is higher and I get great thinking done in the morning as a result.

  5. Meal Prep Sundays - Every Sunday, I take time to prepare food for the week ahead. I will cook meat, veggies, carbs, and portion them all out for two meals a day to get me to Friday. This saves loads of time and sets me up to fuel myself in the way that feels best.

I encourage you to focus on your HABITS and the SYSTEMS you build into your daily routine. This will lay the foundation to become the person you envision yourself being and support your success.

Coach John

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