A S I M P L E H A B I T S B A S E D A P P R O A C H T O A H E A LT H I E R L I F E S T Y L E

10 HABITS OF HEALTHY & FIT PEOPLE

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•1/3 of children are active each day•Less than 5% of adults move 30 minutes per day•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?HERE’S WHAT THEY ALL HAVE IN COMMON.. .

1. THEY PRIMARILY DRINK WATER

• The body is about 60% water• Necessary for:• Balancing fluid• Healthy skin• Muscles• Kidneys• Digestion

• Dehydration leads to:• 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

• 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:• 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: • 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?• 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: justin@mystateoffitness.com• Websites: www.mystateoffitness.com and

www.grinnelltraining.com• Facebook, Twitter, Instagram • Book: The Grinnell Lifestyle: My Nutritional

Doctrine