Jun 24, 2024

Favorite Weightloss Lessons From Atomic Habits

Happy Monday!
It’s a fresh new week! Hopefully you all had a wonderful weekend! I celebrated birthday #52 this weekend . On Saturday Neil and I had such a great day in Sarasota at Mote Aquarium + lunch. We kicked off Sunday with a killer leg workout , I caught the 11am service at Riverside with my parents, and then I enjoyed 100% solitude watching my favorite movies all afternoon – it was glorious! This morning I wanted to share a few teachings from one of my favorite books, Atomic Habits by James Clear.
Why do I love Atomic Habits?
James Clear, in his book Atomic Habits, explains that it’s not the big, sweeping changes that lead to success but the small, incremental ones. Imagine this: If you can get 1% better every day, in a year, you’ll be 37 times better. (The idea is that habits compound.)
The Power of Small Habits
Let’s break it down. Small habits are like the building blocks of a healthier lifestyle. They are manageable, sustainable, and they stack up over time. Here’s how you can start building these atomic habits:
  1. Start Small Example: If your goal is to move more, start with just 5 minutes a day. Maybe it’s a quick walk, some jumping jacks, or a mini yoga session. It doesn’t matter what it is as long as you start moving.
  2. Make It Easy Example: If your goal is to make it to 5 workouts this week, schedule it in your calendar, lay out your workout clothes the night before, pack a snack so that after work you’re not dying of hunger. Do the things that will ultimately reduce friction and makes it easier to get moving in the morning or after work.
  3. Cue, Routine, Reward Example: If you want to drink more water, use a cue like setting an alarm every hour (cue), drink a glass of water (routine), and give yourself a small reward, like a minute of relaxation or a fun activity (reward). (Remember, adequate hydration SUPPORTS weightloss!)
  4. Habit Stacking Example: Stack a new habit onto an existing one. When you brush your teeth every morning, add a new habit right after, like doing a 1-minute plank. This creates a chain of positive actions. After I read Atomic Habits, I started doing side leg lifts while I fill up my water glass at the fridge. In the grocery store checkout line, I do calf raises or I try (subtly) to stand on one leg, for balance)
Inspire Action with These Habits
Here’s how you can put this into action right now:
  • Commit to One Small Change: Choose one small habit you want to develop this week. It could be drinking an extra glass of water, adding a veggie to your meals, or doing 5 minutes of stretching each day.
  • Track Your Progress: Use a journal or an app to track your new habit. Celebrate small wins, because each one brings you closer to your goal.
  • Share Your Journey: Tell a friend, a workout buddy, or share right here in the group. Accountability can be a powerful motivator.
Remember, You’re Not Alone
We’re here to support you every step of the way. Changing habits is HARD, but you have the support you need here at Fit Body to FLOURISH. Did you know you can sit down every week, one-on-one, and get the Nutritional Coaching you need? Nutritional Coaching to help members with their health & wellness goals, like weightloss, is included with every membership.
Take Action Today
Decide on one small habit you’ll start today. Commit to it, track it, and share your progress. Together, we’ll build a healthier, stronger version of ourselves—one habit at a time.
Have an awesome day everyone!
xo Coach Jenn
an infographic showing all of James Clear's main points from the book Atomic Habits