3 Fundamental Habits Needed to Design the Body of Your Dreams

by Ali Piazza

While genetics and environment do play a role in your body’s composition, you are ultimately the designer of your body. And you should aim to make your body and mind as strong as possible. When that happens…weight loss is the natural side effect.

You can achieve this by creating 3 habits:

  1. Consistently provide your body with a quality energy source. In other words: eat good quality food.
  2. Strengthen and stretch your muscles, including your heart and lungs.
  3. Practice being present to help you gain control of your thoughts.

Now, there are habits within those three, but the three mentioned above are the keystones that will help you achieve your goals.

Each keystone habit can be broken up into smaller habits. I’ve created a list below.

Keystone 1 – Consistently providing a quality energy source through the food you eat.

  • eat breakfast
  • eat consistently throughout the day
  • eat clean – meaning food from nature. Avoid man made food.
  • plan and prep your meals
  • drink water
  • Attempt to  balance the macronutrients ie: fats, carbs and protein
  • Create a calorie deficit of 500 calories/day  (if trying to lose weight)
  • Cut down on sugar consumption
  • Know what’s going into your mouth – mindful eating
  • Indulge in your cravings for one meal, once a week

Keystone 2 – Strengthen and stretch your muscles, including your heart and lungs.

  • Schedule your workouts for a time when you will not be interrupted. Stick to the schedule
  • Workout as many times as you can realistically manage, but aim for a minimum of 3 hours/week
  • Do both cardio and strength training
  • Find a physical activity that you enjoy. If you hate to sweat – get over it!
  • Stretch you muscles regularly, especially after a workout.

Keystone 3 – Practice being present to help you gain control of your thoughts.

  • Play and pamper – have fun and treat yourself…you deserve it :)
  • When stressed, relax by taking a few minutes to focus on your breath
  • Know where your feelings are coming from
  • Get enough sleep
  • Work on your willpower muscle
  • Be mindful of your inner critic and her destructive nature
  • Get rid of negative energy by being active and creative.
  • Meditate
  • Choose your thoughts

Action Time!

Now, you may be looking at the list above and thinking – holy crap, that’s a lot of stuff to do!

It may feel overwhelming, but it doesn’t have to be. All you really have to do is change one thing at a time. Do not try to take on more change unless you have nothing else going on in your life. This isn’t the quickest way, but it is the most effective. If you’re in a rush, do no more then 3.

Follow these steps:

Step 1) Choose a keystone habit that you need to work on.

Step 2) Within that keystone, scratch out all the smaller habits that you have already established – no need to fix what’s not broken.

Step 3) Commit to one habit and be consistent with it for a minimum of 3 weeks. Some say that it takes 66 days for a habit to really settle. I personally find that it takes a minimum of 3 weeks to get over the initial hump of discomfort. So if it takes you longer than three weeks, that’s ok, just stay committed.

Step 4) Create an action plan

Step 5) Brainstorm all the potential obstacles that may prevent you from being successful. (Click here to download PDF)

Step 6) In the column beside each obstacle, write your plan to overcome it.

Step 7) After 3 weeks start another smaller habit, while still maintaining the previous one.

What new habits do you need to create in your life? What have you struggled with in the past ? Please share your thoughts in the comments below!

Photo Credit: http://bit.ly/SiQLHq


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{ 4 comments… read them below or add one }

Stephanie August 30, 2012 at 12:42 am

Hi Ali! This is really good! Great tips. I will definitely follow your blog. Great job!!


Ali Piazza August 30, 2012 at 2:23 am

Thanks Stephanie! I’m glad you enjoyed:)


Gianni September 1, 2012 at 11:03 pm

It’s so true about changing one thing at a time. Once you have that under control you can add another change that you’d like to make. To much change at one time may be overwhelming and you may fall flat of making any changes at all. I can speak from experience that taking on too much change at once can be too much. My lifestyle got too hectic and I fell short of all the changes I was making because it was too much. I’m back on track and making small changes to make sure I’ll be successful even if I get too busy or overwhelmed. Tghabks for all your help and support. Your ideas are great and a source or renewed thinsipiration :)


Ali Piazza September 2, 2012 at 9:02 am

Yay Gianni! I’m glad you’re back on track and taking it slow. Slow is sexy :) You got this!!


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