These health practices will have an instant positive impact on mental, emotional and physical well being, and will also help long term to live our best lives.

The Importance

Our daily habits culminate into the bigger picture we paint of ourselves. The actions that we choose or not choose to take in the present, defines our trajectory into our future. With more than 1 in 3 adults considered to be overweight or obese, it's clear that a significant amount of the population does not implement enough healthy habits into their lifestyle. So what are the habits that highly healthy people practice that can help you level up your health?⁠

Habit #1 - Eat a Quantity Controlled Whole Foods Based Diet

Controlling the quantity of your food intake is essential for regulating the energy requirements to effectively fuel your body and recover. Choosing higher quality whole foods based options that are non-processed can give you a more accurate understanding of how much you're consuming. Processed fast food options commonly contain unhealthy dense ingredients that can easily cause you consume more than you are burning.

Habit #2 - Sleep 8+ Hours Per Night

There are millions of people that are chronically sleep deprived and are suffering from the adverse effects from lack of sleep. Despite their hard work pushing their bodies in hopes to gain muscle or lose fat, the return on investment of their time and effort may be for nothing due to sleep deprivation. Consistently get 8 hours minimum per night to combat these adverse effects and see results faster.

Habit #3 - Move Your Body Mindfully Every Waking Hour

They say sitting is the new smoking. Most people are sedentary during their 9 to 5 jobs which can be more than people are awake during the day. Making the conscious effort of moving your body for a couple minutes when you know you've been sedentary for long period of time can help you reduce the negative effects of sitting in the long term.

Habit #4 - Invest 10 minutes Per Day on Body Maintenance

Incorporating prehabiliation like mobility work, corrective exercises, self-myofascial release (SMR), and compression for just 10 minutes a day can have a substantial impact on injury prevention and longevity. Waiting days for your body to recover without doing any maintenance work is a recipe for chronic pain and reduced performance for each subsequent training session.

Habit #5 - Strength Train 3+ Times Per Week

Strength is an essential component of all human performance. Strength training benefits are more than just more muscle, less bodyfat, better mobility, and more power. Strength training is the key to longevity because weakness is the number one reason why injuries occur. Weaknesses accelerates the older we become, so establishing the habit of strength training at least 3 days per week can help you live a healthier stronger life.

Habit #6 - Cardiovascular Train 2+ Times Per Week

Conditioning largely comes down to your bodies ability to create or produce energy and how it utilizes energy to create the movement needed for the specific demands of exercises being performed.

VO2 Max, Resting HR, Heart Rate Variability (HRV), Anaerobic Threshold, Strength, Power, and Joint Mobility are all influenced by cardiovascular training. There are many different conditioning methods besides slaving on a treadmill, so step out of your comfort zone and emphasize cardiovascular training at least 2 times per week.

Habit #7 - Breathe, Meditate, and Show Gratitude Daily

Practicing mindfulness can completely change the quality of your life. How you control and handle stress has a direct impact on your body and your mind. This can affect your mood, happiness, sleep, performance, and much much more. Investing specific time in your day to express gratitude and destress can give you a healthier mind and body.

+Many More!

These are only 7 habits that highly healthy people implement into their lifestyle. There a many more goal specific habits that you can implement that are unique to paticular fitness goals. We teach our Warriors the daily habits required to become a better version of themselves in our Customizable Training Programs and 1:1 Online Coaching. If you want more information about the best habits that can help you level up your Mental, Physical, and Nutritional skill sets, then visit the links below!

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