UNLOCKING POTENTIAL – Harnessing the Magic of Habits
When I established my Body Wellness Center in 2013, I quickly realized the significance of making deliberate choices. That’s why I named it ‘Body By Choice’. It became clear to me that the habits we cultivate today shape our future. Positive habits serve as the foundation for self-improvement, and even a small 1% progress each day can yield remarkable results in the long term. Conversely, negative habits can sabotage our efforts towards health and performance.
Rather than solely fixating on your goals, it is crucial to pay attention to your habits and routines. According to James Clear, author of Atomic Habits, repetition is what makes habits automatic over time. While there may be debates about how long it takes to form a habit, what truly matters is how frequently you practice it. Consistent action and accumulating repetitions are key factors in embedding new habits into your life.
We often emulate the behaviors of three social groups: family, friends, and those who hold status or prestige. To effectively develop better habits, immersing yourself in a culture where your desired behavior is the norm can be immensely beneficial. We naturally gravitate towards actions that earn us approval, respect, and admiration. Therefore, creating an environment that supports success becomes paramount. As humans who seek acceptance from our peers, we absorb qualities and practices from those around us.
Success is influenced by the choices we make within our environment. Surrounding ourselves with individuals who uplift us and encourage personal growth becomes vital. Research has shown that we become an average of the five people we spend most of our time with. Consequently, it makes sense to surround ourselves with like-minded individuals who bring out our best qualities. Personally, I find inspiration from successful individuals in our community whom I’ve had the privilege to serve over time. Observing and learning from them has revealed that many accomplished people have established morning and evening routines.
Here’s a glimpse into my own morning routine:
1. Rise, emails, Eye Posture Calibration, Cold shower: I begin my day by checking emails but limit it to twice per day – once in the morning and again at the end of the workday. Eye recalibration is a technique I’ve learned to improve posture instantly through brief eye exercises. Cold showers help maintain hormonal balance and set the stage for a healthy cortisol curve throughout the day. They offer numerous benefits like increased circulation, reduced muscle soreness, weight loss support, decreased depression, and improved immunity. Although initially uncomfortable, I want to start my day feeling my best.
2. Hydrate, Coffee and Prayer: Prioritizing hydration with electrolytes and consuming a greens supplement helps alkalize my body in the morning. After brewing coffee, I enjoy it while reading scripture as maintaining a relationship with God is important to me.
3. 30 Minute Treadmill Walk / Personal development: To counterbalance prolonged sitting as a business owner, I kickstart movement goals by walking 3,000-4,000 steps in the morning. During this walk, I focus on personal development related to my career aspirations. Strengthening lives and nurturing wellness are central themes that guide my choice of reading materials or podcasts on subjects like strength and conditioning, business strategies, performance nutrition concepts, and functional medicine research.
4. Breakfast: As someone motivated by dopamine sensitivity – responsible for drive and motivation – I consume tyrosine-rich foods like lean protein in combination with healthy fats that enhance acetylcholine production for focus and mental sharpness. My goal is to optimize physiological factors for success from the start of each day by keeping insulin levels low through minimal carbohydrate intake. This helps reduce food cravings throughout the day, increases thermogenesis, promotes satiety, improves immune function, and supports detoxification pathways.
5. Commute / podcast: During my 30-minute commute to work, I make use of the time by listening to informative podcasts or summaries of books through an app called Blinkist. It provides me with an overview of key points and helps me decide which books I might want to read in full.
6. CARS morning / Activation routine: I prioritize joint health through Controlled Articulate Rotations (CARS), a specific movement technique that prevents joint degeneration. Movement is essential for vitality and acts as a powerful anti-inflammatory agent. Following the CARS routine, I engage in core activation exercises as part of maintaining overall health and fitness.
7. Daily Big 3: Inspired by Michael Hyatt’s journaling process, I write down my top three most important objectives for the day – my “Daily Big Three”.
I want you to know that there’s no need for you to adopt an extravagant morning routine like the one I’ve described above. Instead, I suggest starting off slowly by focusing on a few key morning habits. It is through consistent repetition that these habits begin to take hold and become part of your daily routine. Remember, a successful morning routine often starts with a solid evening routine. Take some time to consider what kind of evening activities will support and align with your desired morning rituals.
If you’re looking to improve yourself further, feel free to reach out for a complimentary consultation. Our consultations are designed to gather comprehensive information about you, including your goals, exercise history, limitations, nutrition, sleep patterns, stress levels, energy levels, and more. Armed with this knowledge, I can provide tailored recommendations that will give you the best chance at achieving your desired outcomes. Our business thrives when our members succeed.
Nick Klein & Team BBCT
Resources:
- Wheeler, M., et al. Distinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: a three-arm, randomized cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognition. British Journal of Sports Medicine. 2020. 54(13):776-781.
- Pub med: https://pubmed.ncbi.nlm.nih.gov/?term=Cold%20showers
- James Clear. Atomic Habits