The S.T.E.W. Project:
Simply Taking Emphasis on Wellness

6 Key Habits to Prioritize that Will Help You See Fitness Results Faster

I know a lot of people want to hop into the gym the minute they get serious about achieving their fitness goals but in all honesty, exercise is the least important habit to prioritize when it comes to sculpting your body goals. Here are some important daily habits you should give more attention to than exercise. By focusing on these habits, you can improve your workouts and overall health:

1. Stay Hydrated

Staying hydrated is important for overall health and can also improve fitness results. When you are hydrated, your body is able to function at its best. This includes being able to exercise more effectively. Dehydration can lead to fatigue, muscle cramps, and a decrease in performance. Aim to drink plenty of fluids throughout the day, especially when you are exercising.

Now when it comes to staying hydrated, water is the best choice… not tea, soda, sports drinks, flavored water, sparkling water etc. Sports drinks, water substitutes or other electrolyte-rich beverages often contain sugar, artificial sweeteners, and other additives that can be harmful to your health and make it hard on your kidneys as a result of them filtering out excess sugar. 

If you have a hard time drinking plain water? Here are some tips to drinking water when you don’t enjoy it:

  • Add flavor to your water with fruits, herbs, or spices.
  • Keep a water bottle with you at all times and sip throughout the day.
  • Set a timer to remind yourself to drink water.
  • Drink water before meals and after exercise.
  • Eat fruits and vegetables that are high in water content, such as watermelon, cucumbers, and tomatoes.
  • Avoid sugary drinks, which can dehydrate you.
  • Considering how alcohol affects digestion and nutrition uptake, negatively affects your sleep, has you consume excess empty calories as well as dehydrates you faster due to its diuretic properties, its important to limit your alcohol intake to ensure that you reach, and maintain, your fitness goals.

2. Eat balanced Meals

Eating balanced meals is crucial for optimizing your fitness results because it ensures that your body has the right amount of nutrients to not only get you through the day, but to also ensure that you have enough energy to nourish and repair your muscles after a good workout.

When you eat a balanced meal, you are giving your body the nutrients it needs to function properly and perform at its best. This includes protein, carbohydrates, healthy fats, vitamins, and minerals.

Protein is essential for building and repairing muscle tissue. Carbohydrates provide your body with energy. Healthy fats help to regulate hormones and support brain function. Vitamins and minerals are essential for a variety of bodily functions.

When you eat a balanced meal, you are also less likely to overeat or snack on unhealthy foods. This can help you to lose weight or maintain a healthy weight.

If you are looking to optimize your fitness results, it is important to eat balanced meals. This will give your body the nutrients it needs to perform at its best. And although supplements can be helpful if you are nutrient deficient, you CANNOT out supplements a bad diet.

When it comes to eating balanced meals its important to read the labels (the nutrition facts… NOT just the info they highlight on the front of the box). And lastly, always try to choose foods that are fresh and have experiences minimum processing. Eating balanced meals can optimize your fitness results.

If you need help eating balanced meals my Nutrition Guide eBook can help you create the perfect dietary plan according to your health or fitness goals. Now if you find yourself going back and forth with diets or struggling with binge eating or snacking,  then my Diets Don’t Work eBook can show you how to break bad eating habits and build new ones with ease. You can download both resources by clicking here.

3. Get enough Sleep

Sleep is essential for exercise performance and recovery. When you sleep, your body releases hormones that help to repair and rebuild muscle tissue. Sleep also helps to improve your cognitive function, which can help you to focus and perform better during exercise. Additionally, sleep deprivation can lead to fatigue, which can make it difficult to exercise at your best.

Here are some of the benefits of sleep for exercise:

  • Improved muscle recovery
  • Increased strength and power
  • Improved endurance
  • Reduced risk of injury
  • Improved cognitive function
  • Increased motivation

If you want to get the most out of your exercise routine, it’s important to get enough sleep. Aim for 7-8 hours of sleep per night.

4. Practice Good Time Management

Contrary to popular beliefs, Yes, it is important to practice good time management in order to optimize your fitness results. Many individuals fail to see fitness results simply because they don’t prioritize exercise in their life. Poor time management can make it difficult to remain consistent with exercise because:

  • It can lead to procrastination, which can make it difficult to find time to exercise.
  • It can lead to feeling overwhelmed, which can make it difficult to make exercise a priority.
  • It can lead to feeling stressed, which can make it difficult to motivate yourself to exercise.
  • It can lead to feeling like you don’t have enough time to exercise, which can lead to skipping workouts.

If you want to stay consistent with exercise, it’s important to develop good time management skills. Here are some tips on how to do that:

  • Set aside specific times for working out and stick to them as much as possible.
  • Plan your workouts in advance so you know what you’re going to do and how long it will take.
  • Make sure you have all the equipment and clothing you need before you start working out.
  • If you’re short on time, try high-intensity interval training (HIIT) workouts. These workouts are short but effective, and they can be done anywhere.
  • Take breaks when you need them, but don’t let yourself get too distracted.
  • Reward yourself for sticking to your fitness goals.

By following these tips, you can make sure that you’re getting the most out of your fitness time, remaining consistent and see results in no time.

5. Manage/Reduce Stress

If you have a stressful career or busy lifestyle then it might be the stress in your life that is slowing down your fitness results. Chronic stress can make easy tasks harder, which makes you tired in your mind and body more quickly.  This, in turn, will make it harder for you to exercise.

Coming from a physiological perspective, long-term stress can make it difficult for you to control a hormone called cortisol. Cortisol affects many different things in your body, like your metabolism, how well you fight off sickness, and your sleep patterns. This can make you feel exhausted and weak, and it could potentially make you gain weight. If you want to more information about chronic stress makes it difficult for you to see fitness results, click here.

6. Remeber your 'Why'

People often fail to remain consistent with exercise because they forget why they started. They may have started exercising to lose weight, improve their health, or simply feel better. But over time, they may lose sight of their goals and find it difficult to stay motivated. This is why it’s important to remember your “why”.

Your ‘WHY’ allows you to Remain consistent despite setbacks. Your “why” is the reason why you do what you do. It is your purpose, your motivation, and your driving force. When you have a strong “why,” it can help you stay consistent even when things get tough. When you have a strong “why”, you will learn to remain consistent towards your goals but flexible with your methods when life circumstances force you to change your original plans.

When you have a setback, it can be easy to give up. But if you keep your “why” in mind, it can help you push through the tough times and keep going. Your “why” can be anything that is important to you. It could be your family, your friends, your career, your hobbies, or anything else that gives your life meaning.

When you are feeling down, it can be helpful to think about your “why.” Why are you doing what you are doing? What is the purpose of your work? What do you hope to achieve? Thinking about your “why” can help you stay motivated and keep going even when things are tough.

So if you are feeling discouraged, remember your “why.” It is the reason why you do what you do. It is your purpose, your motivation, and your driving force. Keep your “why” in mind and it will help you stay consistent despite setbacks.

Here are a few tips to help you stay consistent with exercise:

  • Keep your goals in mind. Write down your reasons for exercising and review them regularly.
  • Find an exercise buddy or join a fitness class. Having support from others can help you stay motivated.
  • Make exercise a part of your routine. Schedule time for exercise each day and stick to your schedule as much as possible.
  • Reward yourself for your accomplishments. Give yourself a small reward, such as a new piece of workout gear, for reaching your exercise goals.
  • Don’t be afraid to take breaks. If you’re feeling burned out, take a few days off from exercise. But don’t give up completely.

Remember, the most important thing is to find an exercise routine that you enjoy and that fits into your lifestyle. If you can do that, you’ll be more likely to stick with it in the long run.

Achieve Your Fitness Goals faster

If you struggle to prioritize these 6 habits in your life in order achieve your fitness results then don’t feel bad because you’re not alone. Learning how to improve  these areas in your life can be difficult if you suffer from chronic stress, anxiety, depression or other mental and/or physical health conditions but it doesn’t have to be! I show individuals how to build prioritize self care in order to create a healthier, happier life in only 5 days! If you are ready to reclaim your life on your terms and enjoy the process, then submit your info below to get started. I hope this helps!

In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Health Specialist
TBMM Corrective Exercise Specialist

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29 Comments

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