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If you need a book recommendation surrounding habit change, I would highly encourage Atomic Habits by James Clear. If you need a book that helps you with mindset, Thinking Fast and Slow shows you where you can gain traction about making mindful decisions.

The Power of Habit in Health and Fitness

Our daily routines are a series of habits – some good, some not so good. The key to long-term success in health and fitness lies in gradually replacing less beneficial habits with healthier ones. This transformation doesn’t happen overnight but through consistent, daily effort. The most common mistake in habit formation is trying to change too much at once. Start with small, manageable changes. For instance, if your goal is to drink more water, start by replacing one soda a day with a glass of water. Or, if you’re aiming to increase physical activity, begin with a short 10-minute walk each day.

The Habit Loop: Cue, Routine, Reward

Understanding the habit loop can be a game changer. Each habit consists of a cue (trigger), a routine (the habit itself), and a reward (a positive reinforcement). Identify cues for your unhealthy habits and replace them with healthier routines, ensuring there’s a rewarding aspect. For example, if stress (cue) leads you to snack unhealthily (routine), try replacing it with a few minutes of deep breathing or a quick walk (new routine), and follow it with a small, healthy treat or a moment of relaxation (reward).

Consistency is Key

Consistency is more important than intensity when building new habits. It’s about what you can maintain regularly, not what you can do occasionally. Whether it’s a daily stretch, a walk, or choosing healthier meal options, regularity is what builds lasting habits. Keeping track of your progress can be incredibly motivating and allow you to stay consistent in executing your new habit formation. Use a journal, an app, or a simple calendar to mark the days you successfully followed through with your new habit. This visual representation of your consistency can be a powerful motivator.

Building a Support System

In the journey of habit change, especially in health and fitness, a support system comprising physical therapists, massage therapists, and trainers plays a pivotal role. Physical therapists provide expert guidance on the right exercises and movements, ensuring safety and efficiency, especially after an injury or during chronic pain management. Massage therapists complement this by aiding in muscle recovery, reducing stress, and enhancing circulation, which can be crucial for maintaining a consistent exercise routine. Trainers bring in the element of motivation, personalized workout plans, and accountability, keeping individuals on track towards their goals. Together, this triad creates a holistic approach to habit change, addressing physical, mental, and motivational aspects, making the journey towards better health more structured, effective, and sustainable.

Kyla Trujillo is our local massage therapist in Kearney Missouri who offers deep tissue, sports massage, therapeutic massage, and lymphatic drainage to help with the recovery process. Dr. Pete is a physical therapist and personal trainer that helps merge the fields of rehab and performance. If you are wanting to excel physically, Dr. Pete is a local physical therapist in Kearney Missouri that can help you with your personal goals. If you are ready to start your journey to habit change, schedule a appointment today.

Have Patience and Be Kindness to Yourself

Finally, be patient and kind to yourself. Changing habits is hard and can take time. There will be days when you falter, and that’s okay. What matters is getting back on track the next day. Building healthy habits is a journey of small steps leading to big rewards. Start with manageable changes, understand your habit loops, be consistent, track your progress, seek support, and be patient with yourself. These small but mighty changes can lead to significant improvements in your overall health and fitness.