21″ Habits to Attain Extraordinary Health & Fitness!
It is my intention to outline specific habits in this article that will empower you and help assist you in your health transformation. Now after you identify these specific habits you must bring great effort to the equation.
It has been my experience that most people know what to do for their overall success though they choose to stay in their comfort zone and continue to be mediocre. Choose today to change your daily habits and disciplines and watch your entire existence transform.
So let’s get started…
1. VISUALIZATION
This is the first habit you must embrace. Begin by thinking of the person you want to become. What does your body look like? What does your body feel like? See yourself being disciplined each day with these new found habits. Remember…everything starts in your mind. Get the picture you want for your life imprinted on your mind each day. Spend a few minutes each morning and evening visualizing your health and fitness goals and watch the transformation!
2. POSITIVE AFFIRMATIONS
The next habit is identifying specific affirmations that align with your vision. I am healthy! I am physically and mentally strong! I have world class health! Think about what you want your health and fitness to be and begin to create positive affirmations .These affirmations should be a constant companion with you throughout your day. This habit alone will change your entire mindset and your overall success.
3. SUBCONSCIOUS REPROGRAMMING
The next habit consists of reprogramming your subconscious mind. The reason you are experiencing your current lifestyle is because of what your subconscious believes. Now… you must remember you have the power to program your subconscious to believe whatever you want to see manifest in your life. If you are out of shape and unhealthy…this is because you believe the current picture. Change the picture of your life and you will begin to see meaningful change.
4. 10,000 STEPS
The 4th habit is…move your body. Visualizing and reciting positive affirmations is just part of the process. You must actually begin to move your body and the rest will take care of itself. This habit is pretty simple… begin to walk 10,000 steps each day. I didn’t say sprint or run 5 miles…just begin to track your steps and get 10,000 steps each day. This is an excellent habit to embrace and will most definitely assist your health transformation.
5. AB WHEEL
I was introduced to this piece of equipment during my short time as a fitness trainer. I remember I came into work one day and noticed a member on the floor out of breath and completely drenched in sweat. I asked him what he had been doing…squats, dead lifts, or major cardio. He did inform me that the exercise he had finished was definitely a cardio workout though it was also great for the abs and entire upper body. Get yourself an ab wheel and begin by doing a few repetitions each day. When you can knock out about 50 a day your stomach will be feeling great.
6. JUMPING ROPE
This is a great exercise to strengthen your legs, upper body and core. I would encourage you to set daily goals for rope jumping. Jumping rope for 15 or 20 minutes a day will do more for your overall fitness and health than most other cardio exercises. Do some honest work with a jump rope and get ready for increased strength and stamina.
7. WEIGHT TRAINING
I am definitely a proponent of weight training for overall strength and health. Weight training will build lean muscle and strengthen your skeletal system if you are consistent with this habit. I would start off with some basic movements to get your entire body involved and then progress as you become more comfortable with the program. Please don’t jump in with 400 pound squats and a 300 pound bench press. Take your time and gradually add weight to the bar. Shoot for 2 sets of 10 repetitions for each exercise. Again…remember to progress each workout and add an additional repetition for each set or add weight to the bar.
8. COMPOUND MOVEMENTS
We just discussed the importance of weight training . Now …let’s talk about specific exercises to get the most bang for your buck in the gym. Compound movements or multi-joint movements will be the most beneficial for your overall strength and fitness. A great list of compound movements to start with consist of squats, dead lifts, pull-ups, weighted dips, shoulder press, shrugs, straight bar curls and pullovers. These movements will stimulate the entire body and you will begin to feel truly empowered .
9. MEDITATION
The next habit is daily meditation. Before you go to sleep or each morning before you start your day…spend 15 to 30 minutes focusing on your breathing and the new picture you have for yourself. See yourself in your mind’s eye experiencing the lifestyle you desire. Don’t just want a change in health…”know” there is a change in your overall health and fitness. Concentrate on your breathing…1-3-2 is the ratio to remember. Inhale for a certain number of seconds…let’s say 10 seconds…hold that breath for 30 seconds …exhale your breath for 20 seconds. As you practice this breathing technique, see and feel the transformation in your overall health.
10. EFFORT
This habit is critical to your fitness transformation. You definitely need great effort to achieve your fitness and health goals. Actually…you need great effort to achieve any goal. So begin today assessing your effort level and commit to increasing this effort as you continue your fitness journey.
11. “ANT THEORY”
This is a great habit…implementation of the “ant theory.” What is the ant theory you may ask. Well..how long does an ant continue to work? Until! Until what? Until they accomplish the task or until they die! Begin today embracing the ant theory throughout your own journey. Continue to implement these daily habits “until” you are successful! Failure is not an option!
12. PUSH-UPS
This habit will do more for your upper body strength than any other exercise. Your entire upper body will be stimulated during this movement. Now decide when you are going to push the floor…morning?…evening?…during your lunch break? It doesn’t matter as long you are consistent with this activity. Begin by doing as many as you can and then add a few more repetitions as often as you can. Keep your arms close to your body and your back straight. Touch your chest to the floor and push your body back to the starting position. Pretty simple… though not so easy after a few hundred.
13. POWER SPRINTS
I started doing power sprints a few years ago with great results. Basically…I was taking a walk one morning and decided I would do some additional sprints after the walk. Well, as I continued with the walk I decided to sprint a few hundred feet and then walk…sprint a few hundred feet and then walk. I kept the same routine of sprinting and then walking for about thirty minutes. I must say as I finished the walking and sprinting my legs were on fire and my lungs were burning as well. Do some honest work with this routine and you will definitely see some magical results.
14. GREEN TEA
Let’s talk a little about diet. I start each day with a nice cup of green tea. The antioxidants are powerful healers and it doesn’t have the same amount of caffeine as a cup of coffee. You will begin your day with a high energy vibration. Trust me…a few weeks of green tea and you will feel like a million bucks!
15. ALMONDS
Eating almonds on a regular basis is a great habit for your health and fitness. As a classroom teacher, I would allow my students to only eat almonds and drink water in class. Students always wanted to eat in class so I agreed with a few stipulations… almonds and water only! I know they didn’t realize the wonderful benefits of eating almonds at the time though hopefully I planted a few seeds of healthy living for their future.
16. WATER
Drink water! I implore you to stay away from the sugar and carbonated drinks. As you stay hydrated, your brain function improves and all other biological systems improve. How much should you drink? I would say a good rule of thumb is drink as often as you can. This particular habit will have a tremendous effect on your physical health and fitness.
17. FRUITS AND VEGGIES
Eat as many servings of fruits and vegetables as possible. If you have access to a blender or juicer you can easily get your daily servings of fruits and vegetables for the day. The more colorful the vegetables the better! Make a habit of eating fruit for snacks throughout the day and add a few vegetables to each meal. Your body will have more energy and vitality.
18. ‘PUSH THE TRUCK’
I discovered this exercise or movement a few years back with a friend of mine. We had finished a hard workout and decided it would be “FUN” to push his truck around the parking lot to really fatigue our bodies. Well… it worked! We could barely walk after we finished. My buddy would get in his truck and steer and I would push the truck as far as I could. He would occasionally apply the brakes for additional resistance which I explained to him was not needed. Great exercise if you have a friend to assist.
19. ‘FLIP THE TIRE”
Habit 19 is another great exercise for your overall strength and fitness. This truly may be the greatest movement for overall fitness. Every muscle will be involved and your cardiovascular system will be screaming for relief. You will need to secure a large tractor tire and find an open field or your street. Flip the tire a few hundred yards and you will most definitely see and feel the transformation.
20. JUMPING JACKS
This movement most everyone knows from physical education class. It is a fairly simple exercise though the effects are tremendous. Make a habit of knocking off a few hundred each time you enter your restroom. You will be amazed at the results. Your legs, arms and core will be fatigued from this movement.
21. HINDU SQUATS
Habit 13 will help strengthen your lower body as well as your core. Hindu squats are basically a bodyweight squat with a little variation. I would encourage you to go to mattfurey.com to research the proper technique for this amazing exercise.
22. BONUS…”ENJOY THE JOURNEY!”
The bonus is to remind you to ENJOY THE JOURNEY! Remember… we are all on a journey to be the very best each of us can be…a self improvement journey if you will. You truly have a divine destiny waiting for you and rest assured being physically fit and healthy is a major part of your journey. It is my intention you will be empowered by these daily habits and truly transformed.

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