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I equate getting fit to collecting trading cards. Just like any card trading game there are common cards, uncommon cards, and rare cards. Common cards there are so many of them and they have little value. Uncommon cards there are less and they have utility when you use them. The rare cards on the other hand are very few but they are significant in value.
Now habits in fitness are the same thing. There are common habits, uncommon habits, and rare habits. To be successful in fitness, the goal is to collect as many uncommon habits and rare habits as possible.
In order to collect these habits you must first pay for them; not in money but in the form of consistency. It can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic.
What most do is approach a new habit through challenges for 30 - 75+ days and then forget all about it after the challenge. Which is an amazing way to build amazing habits you don't currently possess. The downside is that most just stop doing what they were doing after these challenges. That is like purchasing a car in full giving it back to the dealership you bought it from.
Once you have embedded a habit into your routine the idea is to keep it. A successful athlete is a collector uncommon and rare habits.
A list of common, uncommon, and rare fitness habits
Here is a small list that you can start collecting.
Common Habits
"0" Exercise
Unconscious eating (Eat fast food)
No Meditation
No Stretching
2 sodas and 1 cup of water
Uncommon Habits
Workout 3x per week
Mind full Eating
Stretch, foam-roll, recovery 3x per week (10-30 minutes)
Meditate for 10 minutes 3x per week
Drink half a gallon of water
Rare Habits
Exercise 6x per week or everyday!
Committing into a nutrition practice that works for you; Paleo, Fasting, Zone, Macros, Keto...
Meditate every day in the morning for minimum 10 minutes
Drink 1 gallon of water, no alcohol, no cheat meals
Recovery Workouts 3-6x per week: foam-rolling, stretching, yoga...
Being successful in fitness is all about collecting these habits. We focus on that end result so much that we forget what we really need to do on a consistent basis. Build the consistency in creating these habits and just stay the course. Once you collect them keep them. Be patient, stay actionable, and have fun doing it!
Coach Royce
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