Have you every noticed that the moment you want to change something, we want to change everything? Whether it’s our diet, our exercise habits, our budget, our relationships, or a house remodel, we want to do it all at once.

Human beings are impatient. We want instant gratification. We want it now, or better yet…yesterday. But here is the deal each one of those changes make-up of 10-20 smaller behaviors and/or steps that need to change first. There lies the problem. Research has shown that people can typically change only one behavior at a time, just like multi-tasking is a myth.

We have all been there with a list in hand of changes we would like to make and a start day of Monday. The week starts off strong with enthusiasm and energy only to flop when the first promise we make to ourselves is broken. Doing more is the problem!

One could argue that we could change more than one thing at once, but not for long, or long enough to see lasting, sustainable improvement, which is what we want.

So what are some ways to make some healthy changes to our habits?

  • Take fish oil and a multi-vitamin
  • Eat lean protein with EVERY meal and snack
  • Save carb dense meals for after exercise i.e. sweet potatoes, rice, oats, fruits
  • Eat 5-7 servings of fruits and veggies per day
  • Eat breakfast every day
  • Drink at least 2L of water day
  • And more…

You don’t need to be fancy. Pick one habit. Stay consistent for 2-weeks. Once you have mastered it, pick a new one. The habit you choose should be something you are 9 or > (on a 1 to10 scale) confident you can complete. It’s that confidence that build motivation and positive momentum.

Again keep it simple. Reinforce you new, healthy habits and be patient with yourself. Habits take time and do not happen overnight. It takes one day at a time!

What habit are you ready to change?



A. Death by WallBall

B. 5 Rounds (3:00 ON / 1:00 OFF)

  • 30 DB Snatch
  • 10 Burpees over DB
  • MAX Sit-ups (anchored)