Building Healthy Habits: A guide to transforming your winter routine

As the winter chill sets in and the temptation to hibernate indoors grows stronger, it's essential to shift our focus towards building good habits that will set the foundation for a healthier and fitter spring. Our lives are a reflection of our habits, and achieving a healthy physique isn't just about desire; it's about implementing systems that cultivate the outcomes we crave. In this blog post, we'll delve into the crucial habits to cultivate from May to August to kickstart your fitness journey and sustain it for the long haul. There is no shortcut to this, it takes consistency and commitment to these pillars to really create sustained change for a healthy life. Anything else is just pie in the sky.

May & June

The first two months are all about focusing on the essentials: sleep, hydration, and movement. By honing in on these three pillars, we lay a solid groundwork for our fitness journey.

1. Sleep: Aim to increase your sleep by 10%. Start by setting a goal of 480 total minutes per night (equivalent to 8 hours) and gradually add 48 minutes each night until you hit that target. Establish a bedtime routine, avoiding blue light and heavy meals close to bedtime ideally more than 1 hour before bed. Adequate sleep is crucial for muscle recovery and overall well-being.

2. Hydration: Most of us are aware of the importance of hydration, yet few implement it consistently. For females, aim for 2 liters per day, and for males, around 2.5 liters. Incrementally increase your water intake by 10% each week to form a lasting habit. Hydration is key for optimal bodily functions and energy levels.

3. Movement: Track your daily steps and aim for 10,000 steps per day. Start by gradually increasing your step count by 10% each week. Walking is a simple yet effective way to incorporate movement into your daily routine, benefiting both physical and mental health. Stay consistent through the gym in this time. Aim for 1-3 strength training sessions per week, and make sure that you achieve the minimum. Consistency will be far more important than frequency so ensure that week on week you remain consistent.

By diligently focusing on these essentials over the first two months, you can expect to see significant progress by week five, with a 50% improvement from where you started. If you're already meeting these targets, aim for consistency by achieving them 85-90% of the week, or ideally 6 of the 7 days. Remember, mastering the basics is crucial for long-term health and fitness success.

July & August

Having laid a solid foundation with the essential habits in May & June, it's time to delve into the practices that will truly transform your health and body composition. While these habits may be more challenging to sustain, mastering the basics first sets you up for success with these. As you continue on your journey, you'll likely find that these habits have already improved due to your dedication to the fundamentals.

Nutrition:

Nutrition is often the most daunting aspect of any fitness journey. With a plethora of tempting takeaway options at our fingertips, finding the right balance can be a real challenge. The key to success lies in tracking what you consume. Just as you wouldn't embark on a journey without a map, you can't achieve your weight loss goals without knowing how much you're actually consuming. Start by utilizing a calorie counter like MyFitnessPal to establish a reasonable caloric target tailored to your goals. These apps are great at setting a goal to work to and many scan barcodes for you! Tracking your nutrition not only provides a baseline but also holds you accountable for what you consume, even subconsciously which in turn helps with making healthier choices.

Stop Drinking Calories:

One of the quickest ways to consume unnecessary calories is through beverages. Moreover, drinks like caffeine and alcohol can negatively impact both sleep and hydration, undermining the progress you've made with your foundational habits. Over the course of June and July, aim to reduce your intake of these calorie-laden beverages. If you're fond of sugary sodas, begin by cutting back to zero sugar in Week 1, then gradually halve your consumption by Week 5, and aim for moderation by Week 8. Strive for 80-90% of your fluid intake to be water, gradually decreasing your consumption of alcohol and caffeine each week until you reach a moderate level that enhances overall well-being.

While these habits may seem familiar, it's crucial to understand that it's the consistency and relationship we build with these fundamental pillars that will have the greatest impact on our health and well-being. Mere intentions won't suffice; we must take actionable steps to create lasting change. By breaking these habits down into manageable monthly goals and incrementally focusing on them, you increase your chances of sustained transformation when spring arrives.

By prioritising these habits and taking actionable steps this winter you pave the way for long-term success in your fitness journey. Stay committed, stay consistent, and remember that every small step forward is a victory on the path to a healthier, happier you.