Igniting Transformation: The Significance of Embracing Fitness and Well-Being Habits

January 23, 2024

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Recommitting to healthy living at any age isn't as hard as it seems. With the help of Alex McLean, International Fitness Presenter, certified exercise instructor and personal trainer, we put together six tips to reshape the way you think about fitness.

1. Think Small

The biggest mistake most people make when thinking about fitness is looking at it as an "all or nothing" proposition. Life is full of transition, but even when things are hectic, Alex suggests asking "How can I make small changes that will make big impact?"

For those who have a fitness routine, this could be simply frequenting the gym. Don't underestimate the power of small commitments to movement:

Create your own rule to make one small change and see how it can add up over time for big impact. Your rule can be funny or memorable, but make only one at at time until it's totally in your normal routine. Also, make sure it's something you'll confront on a daily basis so you have a shot at making it a habit sooner rather than later.

2. Think Routines

Once you start thinking small, you're prepared to start thinking about coupling fitness with daily activities. Keeping a commitment to fitness is easier when you link a new healthy action to an every day action. Some great ideas include:

Take a 5 minute walk as a study break
Do 10 push ups when you put your pjs on
Drink a glass of water before taking a bite of breakfast
Do 10 jumping jacks in between each Netflix episode (we know you're binge watching)
Do a neck stretch every time you read a text using an emoji

Ready for a bigger routine challenge? Save yourself some time by skipping the gym, but still getting the workout.

3. Think Drink

To increase overall health set some goals specifically about water intake. One clever way to accomplish this is to fill a jug each morning with a few hourly increments.

"People mistake hunger for being dehydrated"

4. Think ZZZ's

Proper sleep is essential to optimal fitness. Need help getting your full 8 hours? Use the "Bedtime" feature on your iPhone to set reminders of when you need to hit the hay in order to get a full night of rest. While a full 8 hours might seem impossible to a busy college student, naps can be a better way to get the kind of sustainable rest your body needs. Even a ten minute nap once or twice a day helps your body recover and process food more efficiently.

5. Think Reward

There's so much technology that gives you powerful endorphin-inducing rewards for achieving micro goals. Studies on wearable technology show small encouragements have a profound effect on helping people stay on track with their health and fitness goals. Even if you don't have a smart watch, you can use the principles of positive gamification in your favor! A simple reminder preset on your phone can trigger activity and reinforce a belief that a healthy lifestyle is achievable without relying on your memory as your personal trainer.

"I've retrained my brain that activity is a reward for my hard work of sitting still. Before I sit down for a longer stint of work at my desk I set a few reminders to give myself a 10 minute activity break as a reward for each hour of work. Over time, I've retrained my brain to believe that getting moving is a reward and not an obligation."

Getting fit and staying fit is totally possible with a few small changes and a new perspective on your health. Total body fitness is not just a reality for those engaged in extreme workouts or time-intensive commitments– it's for everyone! Every busy life can incorporate a combination of moving more, eating smarter and developing daily habits to make great decisions on a regular basis.

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More about the co-author:

Alex McLean has been teaching group fitness since 1995. He started as a dancer and master class presenter for the Reebok® Performance Team and Nike® Culture Shock. Currently, Alex is an educator for three global brands: TRX®, Schwinn® Cycling and Strong by Zumba™. He has appeared in multiple video and print projects.

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