How to Change Bad Habits and Unhealthy Routines

Fitness

1. Measure progress. Use a pedometer the whole day - try to walk at least 3 miles.
2. Improve posture. Focus on sitting up straight and "sucking in" your stomach. Strengthen that core!
3. Go longer. Work out at least 10 minutes longer than you normally would.
4. Step it up. Take the stairs instead of the escalator or elevator (at work, in the mall, out doing errands).
5. Push a little harder. Add a few more reps to your resistance-training routine or use just a little more weight than you normally do (just don't overstrain your muscles).
6. Add a little cardio. Ride your bicycle or walk to the store (or work). Or park far enough away that you have to walk for a while. Or if you ride the bus, get off a couple of stops early and walk the rest of the way.
7. The more the merrier. Go for a walk after dinner with the whole family.
8. Get a new toy. Incorporate new fitness gear into your workout, like a heart rate monitor or a balance ball.
9. Be flexible. Do at least 20 minutes of yoga before you go to bed.

Nutrition

10. Skim the milk fat. Replace whole milk with skim in cereal and recipes and with coffee or tea.
11. Go sugar free. Avoid all sugary goodies (cake, cookies, ice cream, candy, etc.).
12. Best eats. Eat only foods that are high quality and preferably organic.
13. Pick new produce. Eat a fruit or vegetable you've never tried before.
14. Slow down. Chew each bite of food at least 10 times before swallowing.
15. Relaaaaax. Drink a cup of chamomile or relaxing herbal tea before you go to bed.
16. Do-it-yourself snacks. Make your own frozen fruit bars with fresh fruit (liquefy in the blender with a little juice, then pour into ice cube trays or Popsicle molds and freeze).
17. No sodium. Replace salt with herbs and spices.
18. Hydrate. Drink at least 8 glasses of plain (noncarbonated) water.
19. Read up. Read the nutrition label of everything you buy when you go to the store or get something to eat out of the cabinet or fridge - avoid eating foods with more than 5 percent of saturated or trans fat.
20. Fast. Don't eat anything for a day - just drink water or juice (or try a guided fast).

Motivation

21. Keep a record. Write down every single thing you eat and drink during the day and relevant details about your mood, cravings, and hunger level. Learn to spot and overcome your unhealthy eating triggers.
22. Face facts. Get into your swimsuit, take a photo of your body, and post it on the fridge with today's date. (Do this again in a month - see any changes?)
23. Remind yourself of the prize. Buy a dress/shirt/shorts/swimsuit in your goal size and hang it up in your kitchen.
24. Breathe through cravings. Instead of reaching for that fatty, sugary, or salty treat you don't need, close your eyes, take a deep breath, and exhale slowly 10 times. Visualize your slimmer self gently urging you to stick to your weight loss goal.
25. Stress less. Meditate by sitting quietly for 5 to 15 minutes with your eyes closed, focusing your attention on your breathing. When your mind starts wandering, gently refocus again on your breathing.
26. Find role models. Read through the Success Stories on the Team Beachbody site and see what obstacles others have faced and how they managed to adopt a healthier lifestyle.
27. Be nice to your body. Get a manicure or a haircut or highlights or a massage - something that makes you feel attractive. Take pride in your appearance! You're looking and feeling better every day!

I am a full time Beachbody Coach. I motivate and guide over 7,000 Club members and head a team of over 20 Beachbody Coaches who are all committed to helping you reach your goals. Before joining BeachBody, I was a certified personal trainer for more than a dozen years and have been a running coach for over 20 years. Continued...