Fitness Articles

The 6 Habits for Fitness Success

At my TRANSFORMATION MASTERY Clinic we believe that Fitness success starts with making a plan and then taking action. Remember the famous quote, “if you fail to plan, you plan to fail”. With fitness and health, it comes down to being a master of your domain and building a strong foundation with healthy habits. We work with our clients to establish their Ultimate Goal and we then formulate a  solid  plan which they will stick to without compromise.

Life is about choices. If you want to be the best you can be, you must choose which path to take when faced with decisions. In regards to our health and fitness, sometimes we may make the wrong choices; however, it’s all about consistency and momentum. It’s never too late to turn things around and to get to a gym and get started on a healthy, fitness lifestyle. We’re never too old or too out of shape to start an exercise program. An improvement in your health and fitness level can start at anytime.

With this in mind, let’s look at my top 6 premier habits for staying fit.


Ultimate Goal Setting

To start exercising properly seeking a professional coach is important. (At my TRANSFORMATION MASTERY Clinic we always advise our clients that they have health issues it is important to get a full medical examination and to get your doctors clearance first).

It is important also to have a thorough fitness assessment before starting a fitness program, at home or at a gym. This will establish your fitness level and starting point. It is wise to have a fitness accredited person such as a kinesiologist, to conduct your fitness assessment. This will help kick off your journey and get you started safely.

Whether you have a trainer at a gym or not, it’s important to assemble a plan based on your ultimate goal and timeline to achieve it. Your ultimate goal has to be in the forefront of your mind, clearly defined as to what you want to accomplish. Then you can start working towards it by breaking it down into smaller steps, in order to stay motivated and to not feel overwhelmed. You should enjoy the process and try not to think so much of how long it’s going to take to get to reach your Ultimate Goal. It will happen with dedication and persistence.

Staying focused on the positive habits needed to make constant progress will ultimately result in succeeding. For example, let’s say you want to be able to run on a treadmill for 30 minutes. Start off with baby steps with a light jog for 10 minutes a day, three days a week, for the first week. Then increase it by 5 minutes each week until you have reached 30 minutes, five weeks later. This is a practical method that is realistic, yet will keep you challenged while not feeling too anxious from it seeming unattainable.

Create Internal and External Accountability

Motivation is the glue to staying fit and healthy into the long term. It’s important to dig deep within yourself and utilize your intrinsic motivation, as it usually lasts longer than extrinsic motivation and it’s what improves your attitude towards life. It’s the internal feelings we have to be our best selves that nobody can take that away from us. Many positive feelings are created internally from working out. Remember, if you miss a workout, it’s OK – don’t be too hard on yourself. Just make sure you try your best to stay on the path to success and don’t veer off too much. Moreover, having strong intrinsic motivation is the premier method of accomplishing your ultimate goal.

Mornings First

I believe the best way to stick to an exercise program is to do it first thing in the morning, either at home or at a gym. That way it is first of mind. Something you can plan for by setting your alarm clock early enough to get your workout in. This ensures that a days hectic schedule with unforeseen circumstances will not interfere with this aspect of your life. Studies have shown that people who work out first thing in the morning have a higher success rate of sticking to a program than people who try to fit it in during their lunchtime or after work. Once you get started, morning workouts are easy to make into a habit.

Have Some Extrinsic Motivation

Extrinsic motivation is a drive that comes from external sources. Many people want to have external success, or some form of recognition. Extrinsic and intrinsic motivation‘s both have their benefits where a combination of the two usually exists. It’s always great to reward yourself for reaching your Ultimate Goal. Whether it’s a new suit, a new dress, or treating yourself to a vacation in the Caribbean, it’s fine to set extrinsic rewards for achieving your Ultimate Goal.

Charting Progress

One of the main components of my TRANSFORMATION MASTERY program is charting progress. It’s imperative that the performance on each exercise is recorded in order to stay motivated and make incremental progress. Seeing increases in strength and cardiovascular ability is an important factor that will keep you motivated to stick with your program.

Measurable results is where it’s at! This will help you see the true results. As part of my TRANSFORMATION MASTERY Fitness reassessments are performed every three months to gauge a client’s progress. Measuring progress is the premier aspect of goal setting and key to staying consistent and aware of your strengths and areas of opportunity.

Sleep and Eating

At TRANSFORMATION MASTERY we consider rest and recuperation important factors to succeeding in our program. Many studies have shown that good sleep (at least 7 hours a night), is important for energy, muscle recovery, boosting metabolism and relieving stress. Sleep rejuvenates the body and it enables the body to repair itself, to be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease and increased illness duration.

Nutrition is key to accomplishing your Ultimate Goal. When it comes to eating, it is important to be mindful of what you are about to consume. The success of any fitness program is dependent on an equally good nutrition program. It is a 50-50 proposition. Getting the help of a professional nutritionist will certainly help in your quest to succeed. At TRANSFORMATION MASTERY we educate our clients on nutrition by having them follow our SHREDDED NUTRITION Program.


Look at these top six habits as your building blocks to success. Follow them and you’re well on your way to living a positive and healthier life. They’ll make a big difference in how you work out. Remember that we all get faced with challenges throughout our existence, so keep pushing hard. Getting out of your comfort zone is how you’ll get past the plateaus and, most of all, grow as a person. Sylvester Stallone as the famous Rocky Balboa was spot on when he said:

“But it ain’t about a hard you get hit. It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That’s how winning is done! Now, if you know what your worth, then go out and get what your worth. But you got to be willing to take the hits, and not pointing fingers saying you ain’t where you want to be because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!”

Let the habit sink in and be mindful of them. There’s no magic to succeeding. All you really need is to be mindful of the 6 premier habits of getting fit and you’ll start seeing results in all areas of your life.

Happy living and happy training!