John Robert Cardillo

The Top 5 Habits for Staying Fit

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. Make a solid plan and stick to it as best as you can.
Life is all 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, sometimes we may make the wrong choices; however, it’s all about the consistency and momentum. It’s never too late to turn things around and to get started with a healthy lifestyle. We are never too old or too out of shape to start an exercise program. Improvement in your health and fitness level can start at any time.
With this in mind, let’s look at my top five habits a person should follow to stay fit, which I teach in seminars and to clients of my TRANSFORMATION MASTERY program.

1. Set a Short and Long Term ULTIMATE FITNESS GOAL

To start exercising properly, seeking professional advice is important. Ensure you’re in good health to get started and get a doctor clearance first. A full physical examination and fitness assessment will help establish your starting point. It’s wise to have a fitness accredited person, like a personal trainer, to help you kick off your journey in order to get started safely and to learn how to do everything properly.
Whether you have a trainer or not, it’s important to assemble a plan based on your short term goal and your ULTIMATE FITNESS GOAL. The best way to do this is to break a bigger goals into smaller steps in order to stay motivated enough and to not feel overwhelmed. Enjoy the process and try not to stress too much,because you will achieve your ULTIMATE FITNESS GOAL with dedication and persistence.
Stay focussed on the positive habits needed in order to reach your short term goals, that will result in you accomplishing your ULTIMATE FITNESS GOAL! 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 6 minutes, 3 sessions for the first week, slowly increasing it by three minutes every week until you reach 30 minutes. In 2 months You will achieve your goal of 30 minute cardio sessions. This is a practical method that is realistic yet will keep you challenged while not feeling too anxious from it seeming unattainable.

2. Create Internal and External Accountability

Motivation is the huge glue to staying healthy in 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 feeling we have to be our best selves and 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 ever off too much.
To increase your chances of sticking to healthy habits, like working out and eating right, hit the gym with your friend or spouse. Studies have proven that an individual who chooses to work out with another person will be much more motivated to continue to live a healthy lifestyle. It also makes it more fun. To kick it up a notch, look at hiring an accredited personal trainer, and or nutritionist to help you with your fitness and nutrition planning. These external resources will help you stay motivated, and you’ll feel more accountable for your actions as you want to show them what you’re capable of doing, because you won’t want to let them down. At my TRANSFORMATION MASTERY Program daily accountability is everything.

3. 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 two usually exists.
Many athletes love worldwide recognition and monetary awards for their performance. In some cases such as well-known professional bodybuilders like Arnold Schwarzenegger, Dorian Yates or The Rock Dwayne Johnson, become very famous because of their success which in itself is a motivating factor. For the average person intrinsic motivation is simpler to achieve, although it’s still nice to receive feedback from your spouse and peers on your transformation. It’s always great to reward yourself for reaching a goal. For example, you may decide to treat yourself to a vacation to the Caribbean given you reach your ULTIMATE FITNESS GOAL. If that’s not your thing maybe your motivation is to get back into those size 32 inch jeans. Whatever it may be, it’s fine to set extrinsic rewards for reaching your ULTIMATE FITNESS GOAL.

4. Tracking Progress

Start slow with the program and chart your workout performance in order to see your increases in strength and cardiovascular ability. Whether you have a personal trainer, or a fitness app, or are part of my TRANSFORMATION MASTERY program, there is nothing more important than tracking your progress.
Measurable results is where it’s at! This will help you see the true results and it’ll keep you motivated. Aim to get a new fitness assessment every three months to gauge your progress. At TRANSFORMATION MASTERY we believe that measuring progress is the most important part of achieving your ULTIMATE FITNESS GOAL.

5. Build Mindfulness in Your Life

Being mindful of what you do in life is pivotal to the transformation process. we all have stress, and a great way to manage is to work out or even meditate. Find a minute or two a day to just sit in silence and visualize the new you: a more positive and healthy you.
It’s worth being mindful of sleep and proper nutrition. Many studies have shown that good sleep, 7+ hours a night, is important for energy, muscle recovery, boosting metabolism, and making healthy food choices. When it comes to eating, be mindful of what you’re about to consume; look at it, taking the stance, and to slowly to really taste everything (and enjoy it). Eating slowly has been proven to aid with weight loss as it lowers the likelihood of overheating.


Look at these top-five habits that I teach my clients that take part in my TRANSFORMATION MASTERY program. Master them and you’re well on your way to living a positive and healthy life. They’ll make a big difference in achieving your ULTIMATE FITNESS GOAL. Remember that we all get faced with challenges throughout our existence, so keep pushing forward. Getting out of your comfort zone is how you’ll get past the plateaus and, most of all grow as a person. Sylvester Stallone, in the movie Rocky, as the famous Rocky Balboa was spot on when he said:
“But it ain’t about the hard you 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 you’re worth, then go out and get what you’re worth. But you’ve 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 habits sink in and be mindful of them. It doesn’t take a new diet or supplement to get results. All you really need to do is be mindful of these five habits and you’ll start seeing results in all areas of your life.
Happy living and happy training! Enjoy the journey towards achieving your ULTIMATE FITNESS GOAL by following my 5 habits.
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John Robert Cardillo

bodybuilding champion

A Canadian champion who went on to win many bodybuilding competitions including the Junior Ontario and Junior Canadian Championships.

John Robert Cardillo

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