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We all see those Instagram fitness influencers and wonder, “How do they do it?” While it might be tempting to think they’re all about heavy workouts and restrictive diets, the secret sauce is actually in their habits. Yep, you heard me right—habits. These are small, everyday actions that they’ve turned into routine.
We’re going to break down those routines for you so that you can find your own sustainable path to health and fitness.
Habits & Routines: The Foundation
Before we dive into what makes and keeps these women fit, let’s get one thing straight: Consistency trumps intensity every single time. So, if you’re planning on doing a two-hour gym session just once a week, honey, it ain’t gonna cut it. Being fit isn’t about the hustling for a week; it’s about the long game. These fit women don’t just go hard; they go consistently.
So, what’s the hack? Simple, they set manageable goals and create a plan to achieve them. Planning isn’t the most glamorous part of fitness,is it essential! I’m sure you’ve heard the saying, “a goal without a plan is just a wish”.
You might be thinking, “That’s all well and good, but how do I make this plan, and what should be in it?” We’re about to get into the nitty-gritty and explore the key habits you need to develop to join the ranks of these fit women.
Why Consistency Beats Intensity Every Time
The whole “Go hard or go home” mentality is catchy, but it’s also a ticket to Burnout City. Who hasn’t been super motivated one day, absolutely crushed a workout, but then couldn’t even look at a dumbbell or burpee for the next week?
Yep, been there, done that.
So here’s the problem: we’ve been brainwashed by these “fitspiration” posts that tell us if we’re not going all out, we’re not going anywhere. The sweatier and more exhausted we are, the better, right?
Well, not exactly. This kind of thinking can actually set you back more than it propels you forward. Going all-in without proper preparation or rest is like playing Russian Roulette with your body and sets you up for injury. Not cool, and definitely not sustainable.
Now, let me stir the pot a bit more. When you go at max intensity every single day, not only are you risking physical injury, but you’re also messing with your mental game. You’re setting yourself up for psychological fatigue. Your mind starts to associate workouts with extreme discomfort and—boom!—just like that, your motivation goes out the window.
Solution = Consistency Imagine your fitness journey as building a skyscraper. You don’t just throw a bunch of materials together in one day and hope it stands. You lay one brick at a time, carefully and deliberately.
It’s the same with your body. Instead of those crazy, intense workouts, aim for moderate, manageable ones to start. This allows you to recover properly, both physically and mentally, making it way easier to hit the gym again the next day.
Fit women know the deal. They’re not out there trying to break records every day. They understand it’s a marathon, not a sprint. So rather than going from zero to a hundred, think about going from zero to one, then two, and so on.
Before you know it, you’ve created a lifestyle, not just a sporadic series of intense workout episodes. Your future self will thank you for it.
The Role of Planning
If I had a dollar for every time someone told me they don’t have time to plan, I’d probably be sipping a protein shake on a private island by now. Seriously, the role of planning in your fitness journey is the glue that holds everything together.
Here’s the problem: you’ve got these grand fitness goals, but then life throws curveballs constantly—work deadlines, family commitments, social events, and so on. Suddenly, those goals start looking really far away, and it’s tempting to throw in the towel. You know what I’m talking about. It’s those days when you say, “Ah, f*ck it. I’ll start again on Monday.”
Here’s the deal: Without a plan, every day feels like a “I’ll start again on Monday” kinda day. When you’re winging it, you’re basically setting yourself up for failure. A skipped workout here and a fast-food meal there might seem insignificant, but they add up.
Picture this: you’re building a house of cards, but you’re sloppy with placement of each card. What happens? The whole thing collapses, and you’re left picking up the pieces, wondering where you went wrong.
A solid plan acts like your personal GPS. It helps you navigate through life’s chaos, telling you when to turn left into the gym and when to turn right into the grocery store for some healthy grub. You can lay out your plan weekly or even monthly, detailing workout days, rest days, the meals you’ll eat, and the water you’ll drink.
Technology can be your friend here. Use fitness and meal-planning apps to keep you on track. Set reminders on your phone for workouts and water breaks.
With a well-laid plan, you eliminate the “What should I do today?” syndrome. You just wake up, check your plan, and execute. It takes the guesswork out and makes sticking to your goals that much easier.
The fittest women you see around? They’re not just fit; they’re organized and disciplined. It’s not just about having the physical strength to lift weights or the stamina to run miles; it’s about having the mental strength to stick to a plan. When you’ve got both, you become unstoppable.
Eat Protein With Every Meal
Grab a fork and knife because we’re about to dig into the meat of the matter—protein! Seriously, if fitness had a royal family, protein would be the queen. Now, you might be wondering, “Why the protein hype?” Trust me, the obsession is real, and for good reason.
First up, the problem: A lot of people underestimate the role of protein in their diet, especially when they’re on a fitness and/or weight loss journey. They think cutting carbs or adding more greens is the only way to go. Don’t get me wrong, carbs and veggies are important, but ignoring protein is like ignoring the gas light on your car’s dashboard. Sooner or later, you’re gonna run out of fuel.
The Power Of Protein
When you skimp on protein, it’s like trying to run a high-performance car on empty. Imagine having a sleek, powerful sports car but only putting in a tiny bit of low-grade fuel. It might start, but it’s going to sputter, lose power, and eventually break down. Similarly, without adequate protein, your muscles don’t get the fuel they need to repair and grow. You’ll find yourself losing steam, both in your workouts and your metabolic rate. A sluggish metabolism is definitely not your friend when you’re gunning for those fitness goals.
Easy-button solution: Incorporate protein into every single meal. Breakfast, lunch, dinner, and yes, even those midday snacks. It’s consistently putting high-octane fuel into that sports car of yours. This ensures your engine—aka your body—runs smoothly all day long. You’re nourishing your muscles, boosting your metabolism, and keeping your body in tip-top shape.
Easy Ways To Incorporate Protein
So you’re on board with upping your protein intake, but maybe you’re scratching your head wondering how to make it happen.
No worries! Let’s break this down meal-by-meal:
Breakfast:
- Scrambled eggs are a classic, but if that’s not your style, how about an egg-white omelet packed with veggies?
- Greek yogurt is another winner, when you toss in some berries and a handful of nuts, you’ve got yourself a breakfast of champions.
- Smoothies can get a protein boost—just add a scoop of your favorite protein powder, and boom, you’re good to go.
Lunch:
- Chicken salad, turkey wraps, or a hearty lentil soup.
- For my plant-based peeps, a chickpea salad or a quinoa bowl can pack a protein punch.
- You can even take last night’s dinner leftovers and turn them into lunch.
Dinner:
- Grilled fish or chicken breasts are easy and quick options.
- Stir-fry is super versatile—you can use tofu, shrimp, or any lean meat and pair it with tons of veggies.
- If you’re in the mood for something cozy, how about a beef or tempeh chili? The options are endless.
Snacks:
- Almonds
- Cheese sticks
- Protein shake
- Protein Muffins
Incorporating protein into every meal is not just doable, it’s actually a lot of fun when you start exploring all the different options. It’s like adding premium fuel to that high-performance machine you call your body. The result? Better workouts, faster recovery, and a metabolism that’s firing on all cylinders.
Hydrate, Hydrate, Hydrate!
If there’s one thing that’s just as important as your protein and your workouts, it’s got to be hydration.
Seriously, water is LIFE. We often talk about reps, sets, meal plans, but hydration? It kinda gets swept under the rug. So let’s pull back the curtain on this critical aspect of your health and fitness.
Stay tuned as we dive into why hydration is your secret weapon in fitness and how to make sure you’re getting enough of that liquid gold. But for now, grab a glass of water. Your body will thank you.
Why Water Matters
You might be nodding along, thinking, “Yeah, yeah, I know water is important,” but do you really know how crucial it is?
I’m talking about beyond the “it’s good for you” level. Hydration impacts everything—your energy levels, your skin, your digestion, and yes, even your performance at the gym.
So the question that’s begging to be asked: Are you actually drinking enough water, or are you just taking a few sips here and there and calling it a day?
A lot of us are walking around in a state of low-grade dehydration without even knowing it. And that’s not a state you want to be in, especially when you’re working hard to build a better, fitter you.
Tips For Proper Hydration
It’s not just about guzzling a ton of H2O; it’s about doing it the right way.
The old “chug-and-go” right before your workout doesn’t cut it. You can’t just down a bottle of water and expect to be hydrated for an intense sweat session. Hydration is a long game; it’s about consistently sipping water throughout your day. Again, it’s a marathon, not a sprint.
One trick that’s seriously underrated is keeping a water bottle on hand at all times. Invest in a good, reusable water bottle that you can carry around like it’s an extension of yourself. Put it on your desk, in your car, next to your gym bag—make it as visible as possible. The more you see it, the more likely you’ll take a sip. Bonus if your bottle has straw, you’re likely to drink more, if there is!
Setting reminders on your phone can be helpful. It might seem like overkill, but sometimes we need that extra nudge. You can even get a smart water bottle that measures your intake and sends reminders to your phone!
I know, I know, water doesn’t taste like a vanilla latte, but it doesn’t have to be boring either. Some folks swear by adding natural flavorings such as slice of lemon, a few mint leaves, or a splash of fruit-infused water. Experiment and find what you like best.
Bottom line, water is your friend and pretty much the elixir of life whether you’re on a fitness journey or not. Make hydration a non-negotiable part of your daily routine.
Prioritize Daily Movement
Let’s shift the spotlight a bit and focus on something that often goes unnoticed in our hustle-and-bustle lives: daily movement.
I’m not just talking about that hour you spend at the gym or the 30-minute HIIT session you crushed this morning.
While those are all well and good (and seriously, kudos to you), daily movement goes beyond these dedicated workout slots. It’s about making an active lifestyle your norm, not the exception.
Beyond The Gym
Being active throughout the day might not seem as flashy or as “intense” as a full-blown workout, but trust me, it packs a punch in the long run. Taking the stairs instead of the elevator to parking a bit farther away from the store, these small bits of movement add up.
They keep your metabolism ticking, your energy levels up, and give you those feel-good vibes that come from being on your feet and moving.
Your Game Plan
You’ve got a peek behind the curtain of what it takes to be truly fit, and guess what? It’s NOT all about bench-pressing your body weight or counting every single calorie.
It’s those simple, doable daily habits that make all the difference. Consistency over intensity, folks. A plan that guides you like a GPS through life’s messy detours. Proper hydration and nailing your protein intake—your muscles and metabolism will love you for it. And last but not least, weaving movement into your everyday life because every bit counts.
Start adopting these habits, and you’re not just setting yourself up for a fit life; you’re setting yourself up for a better life. So what are you waiting for?
Get out there and be your own fitspiration!
The general guideline is around 0.6 to 1 gram of protein per pound of body weight. But this can vary based on your specific goals, like muscle building or weight loss.
The classic advice is 8 cups a day, but this can vary depending on your activity level, age, and climate. A good rule of thumb is to drink half your body weight in ounces.
Start small. Really small. Like, “5 minutes of stretching a day” small. Once you establish that, build on it. Also, accountability can be a game-changer, whether it’s a workout buddy or a coach.
Daily movement helps you burn more calories throughout the day, improves your overall mood, and just generally keeps you healthier. It’s the small but steady steps that lead to big results.
