10 HABITS OF HEALTHY
& FIT PEOPLE
A SIMPLE HABITS BASED APPROACH TO A
HEALTHIER LIFESTYLE
INFORMATION OVERLOAD
• 60,000 Images a day
• Diet Industry = $60 Billion a year
• 68.8% in US considered
overweight/obese
RE-THINK “DIET”
•DIET = Decide How I’ll Eat
Today!
- Margret Marshall
EXERCISE PROBLEMS
• Massive Opportunity
EXERCISE PROBLEMS
• 1/3 of children are active each
day
EXERCISE PROBLEMS
• Less than 5% of adults move 30
minutes per day
EXERCISE PROBLEMS
• 1/3 get recommended
amount of exercise
WHAT’S THE REAL ISSUE?
21-DAYS OF HABITS
• “To change a habit, make a conscious decision;
then act out the new behavior.” ~ Dr. Maxwell Maltz
IT TAKES A LITTLE LONGER
ANOTHER HABIT STUDY
• 66-days to develop a habit;
European Journal of Social
Psychology, 2009
ONE AT A TIME…PLEASE!
SUCCESS STATS
•1 habit = 85%
•2 habits = 34%
•3 habits = 10%
SO WHAT ARE THE 10 HABITS
OF HEALTHY & FIT PEOPLE?
H E R E ’ S WH A T T H E Y A L L H A V E I N C O M M O N . . .
1. THEY PRIMARILY DRINK WATER
• The body is about 60% water
• Necessary for:
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Balancing fluid
Healthy skin
Muscles
Kidneys
Digestion
• Dehydration leads to:
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Increased appetite
Decreased mental acuity
Reduced energy
Slower metabolism
Water retention and bloating
• Strategy:
• Drink a glass of water before each meal
2. THEY MAKE EXERCISE A PART OF
THEIR LIFE FOR THE LONG-TERM
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The fit guy/girl in the office
They don’t obsess, invest
They enjoy their workouts
They don’t think about losing weight
3. THEY EAT AN ADEQUATE AMOUNT
OF FRUITS AND VEGETABLES
• Only 1/10 people eat enough fruits and veggies*
• Reduce risk factors
• The goal:
• 7 different veggies a day
• 1-2 fruits a day
• Start with one of each and go from there
• Eat what you like 90% of the time
• 10% of the time try one you are not that big of a fan of.
• The How To:
• Eat a fruit or vegetable at each meal
• Don’t be afraid of frozen or canned veggies
• Get already cut up veggies
*U.S. Center for Disease Control
4. THEY MAKE GETTING STRONGER A
PRIORITY
• Benefits of strength training:
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Build muscle tissue
Increase metabolism
Reduce risk of osteoporosis
Reduce risk of injury
• How does strength building effect metabolism and other
physiological systems?*
• Injected mice with “push-up” gene
• Weightlifting helps to, “regress obesity and resolve metabolic
disorders”
• Weightlifting will NOT make you bulky! It’s genetics!
• The How To:
• Perform 2 x 30 minute weight training sessions a week
• Perform 5-10 minutes of squats and push-ups before you shower each
day
*Boston University School of Medicine
5. THEY EAT MORE FOODS ON THE HIGHER
QUALITY END OF THE CONTINUUM
• Water, vitamins, minerals, healthy fats Omega-3
and PUFA, protein
• You can supplement to help
• The How To
• Start by reducing packaged and processed foods
• Take a fish oil supplement or green food supplement each
day
QUALITY OF NUTRIENTS
6. THEY DON’T EAT PERFECTLY
• I am an overeater and love fast food!
• 80/10/10 rule
7. THEY SKIP WORKOUTS
• But… never totally get out of it. They maintain
repeatable workouts that they can do for the rest of
their life. They don’t go to the extreme all of the
time.
• The 9/2/1 Rule
• 9 months/year – baseline
• 2 months/year – surge
• 1 month/year – step back
8. THEY GET ADEQUATE SLEEP
• Lack of sleep can lead to serious diseases
• People who sleep more:
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Have fewer health issues
Are more productive
Have better eating habits
Are more likely to exercise
• The How To
• Go to sleep an hour earlier than normal
• Turn off all blue lights 1-hour or more before bed
9. THEY EAT ADEQUATE AMOUNT OF
PROTEIN
• Why protein?
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Controls hunger
Increases muscle and strength
Boosts metabolism
Keeps you leaner for long-term,
• How much protein? Can you eat too much?
• The How to:
• Eat a complete protein (1-2 palm sizes) per meal
• Supplement
• Grass-fed whey protein and plant based proteins for super
shakes
10. THEY DEVELOP HABITS
• They don’t diet, and don’t try every “next best”
workout or supplement every time something hits
the mainstream
IT’S HABITS, NOT MAGIC
• 60% of people in the US are on a diet
• 89% quit within 30 days
• There is no magic supplement
• The only workouts that get results are the one you
actually do
HEALTHY AND FIT PEOPLE ARE NOT PERFECT. THEY
JUST CREATE HABITS THAT THEY CAN MAINTAIN
FOR A LIFETIME.
NEED MORE HELP?
• Email: [email protected]
• Websites: www.mystateoffitness.com and
www.grinnelltraining.com
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• Book: The Grinnell Lifestyle: My Nutritional Doctrine