4 Habits for Lifelong Fitness: Ditch the Gimmicks, Get Results

Do you find it overwhelming trying to filter all of the information out there on how to get & stay fit for life? 

I mean, it is honestly pretty, pretty crazy the amount of info that is available but also how absolutely ridiculous & unrealistic 90% of the information is. 

Unfortunately, in 2024, the more outlandish the info is…the more attention it gets. 

The most realistic, helpful, and truthful information on becoming a fit, healthy, and strong person for life is simply not that sexy. 

It isn’t outlandish or flashy, so it gets drowned out by the noise of the attention grabbing content put out there telling you to fast, test your poop, and get sunshine on your butthole…..yea these are all actual tips that have been put out on social media. 

I can’t promise you sexy information or outlandish claims, but what I can promise is that if you stick to the boring stuff, you will not only get amazing results but you will keep them for life. 

So, if you want to build a lean, strong, fit body and close out 2024 feeling/looking your best, here is what you need to focus on: 

1. Eat 3-4 balanced meals per day.

You don’t even need to worry about tracking this just yet or having calorie goals. Focus on building the habit of prioritizing meals instead of snacks and last minute ordering. 

Each meal should be built around a lean protein, a big serving of fruit or vegetable and have about a palm size starchy carb. 

For reference, if you looked at this meal, you shouldn’t have to question whether it is “healthy” or not and if you were to track it it should be east to track.   

2.  Schedule 3-4 Strength workouts each week.  

These do not need to be 60-90 min optimal training sessions. Find a program or hire someone to write one that focuses on basic movements and has 4-6 exercises each workout. 

Stick to the same plan for at least 4-12 weeks before changing things and focus on adding weight or reps each week. 

3. Walk 

If you are getting 10-12k steps naturally, then maintain that. If you are naturally landing between 3-7k steps, try adding in a daily walk. 

Increasing steps is one of the most effective and simplest ways to support metabolism, muscle, and a lean body composition. 

If you enjoy running, jogging, biking, etc those are fine to do instead. But walking is usually the easiest one to get started with. 

4. Nighttime routine. 

I have found, after working with hundreds of adults, that the hours of 6pm-bed are when most people seem to throw themselves off track. 

Why? Well, usually it is because there before 6pm habits are not in a great spot, so when the stress of the day dies down they indulge in snacks, social media, tv, or all 3 and it leads to bad sleep. 

Then the next day, you are starting off feeling like garbage and it feels way harder to stay on track. Here is what I have my clients focus on: 

•   Set a bedtime
•   Have a preplanned night snack that you enjoy but includes some protein
•   Allow yourself some downtime to chill and watch tv or connect with your partner, or even scroll, if you enjoy it, but it has to end 30 min before bedtime
•   Know what your plan is for the morning

Literally these 4 things will take you from where you are to feeling amazing, energetic, confident, and strong on a regular basis. 

In fact, I feel better at 34 with 2 kids than I did at 24 with no kids, because I focus on these 4 things. 

Building a healthy and fulfilling lifestyle is no complicated nor super restrictive. 

It starts with actually getting clear on how you want to feel instead of just focusing on what you want to weigh