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The 3 Most Important Habits

There are three key habits that can make or break your success in making progress with your diet, fitness, health and happiness:

1️⃣ Sleep⁣

Sleep deprivation effects mood, energy, concentration, stress levels, blood pressure, immune system, metabolism, digestion, hunger signals, cravings, and even more.

7-9 hours of quality sleep per night is vital.

See each day as beginning with sleep, not

ending with it.

2️⃣ Hydration⁣

The human body is made of 60% water, and the brain and heart are 73% water.

Water is vital for every single human function, meaning dehydration has negative effects on everything from thoughts to actions and all internal processes.

Aim for a minimum of 2 litres per day.

3️⃣ Self-Talk⁣

Your feelings towards your health need to be neutral and free of any guilt or rules before you can move toward a positive relationship with your health.

Take time to learn to accept and own your current choices around food and fitness.

Allow nothing to be off limits or mandatory, and instead done by choice.


If you’ve ever started out with good intentions but found yourself struggling to keep it up a few weeks down the line, it’s very likely one of the above were to blame.⁣

This is because the key to successful change in health and fitness isn’t actually in all the new things you plan to do.⁣

Success lies in the foundations of key habits that impact every area of your life, so no matter how good your intentions or how much motivation you feel, progress can easily fall through the cracks if they’re not built on the solid base these elements create.⁣

Sleep deprivation, dehydration and the wrong mindset can negatively effect every physical and mental element of your life, which can slowly creep in and leave you wondering what caused you to fall off track.⁣

Follow the tips above to nail these lifestyle foundations so you can hit the ground running when you start making changes to become a healthier and happier version of you.

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Unknown member
Jan 09, 2022

The thing that I struggle most with on that list is sleep. I only get 2 hours kip. I don’t sleep until 5.00 in the morning. Since I’ve reached my late 20’s, I’ve always struggled with sleeping. Now I’m 32, it’s still the same. I do drink plenty of water.

Unknown member
Jan 09, 2022
Replying to

Thank you. I’ll check it out now. And thank you for talking to me.

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