Navigating COVID-19: Building Good Habits

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Want proof that the habits you keep make all of the difference? Well, just look around you right now. In the current crisis, almost everyone is struggling to create a new normal, and trying to build a new schedule that benefits their increasingly isolated lifestyle.

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

John Dryden famously said, “We first make our habits, and then our habits make us.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are- and the habits that you adopt today can very well determine how you walk out of the next few weeks.

So, what are your habits?

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Do you eat the same thing for lunch as you did 3 weeks ago, go through the same exercise routine, and fall into bed at the same time each night? Well, you should.

Or maybe you’ve made a habit out of eating something sweet before bed to give yourself some false comfort, avoiding your free streaming workouts like the ones we’re providing our members, and staying up as late as possible binge-watching Netflix.

When it comes to your fitness, the two habits that define you are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body or health, then simply adjust your eating and exercise habits.

Here’s how to adopt a habit today:

1. Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits but choosing just one new habit is realistic and doable.

Here are some easy healthy habit ideas:

  • Drop the unhealthy snacks NOW- (chips, butter-packed popcorn, crackers, chocolate, gummies)
  • Continue to meal prep on Sundays like you did- don’t fall into the trap of not having healthy food on hand to eat when you’re hungry.
  • Exercise 3-5 times a week first thing in the morning when your motivation is high
  • Eat 1-2 cups of vegetables with breakfast, lunch and dinner.
  • Make time for mental health- praying, meditation, journaling, stretching, yoga, daily walks or jogs
  • Drink 1 gallon of water per day

2. Write your new habit down on paper. Also inclu

de your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

  • My new habit is to workout 3 times each week with the PHX360 coaches as they stream workouts at 6am.
  • My 3 main motivators are 1) to feel confident in my health during the COVID-19 crisis, 2) to de-stress, and 3) to lose 10 pounds
  • The obstacles I will face are 1) not wanting to get up early, 2) no
    t feeling motivated, and 3) not having alone time with kids in the house.
  • I will overcome these obstacles by 1) going to bed early, 2) joining an online workout program like the one here at PHX360Fit 3) getting up before everyone is awake.

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3. Commit fully to your new habit, in a public way. This could mean posting it on Facebook, Instagram, Twitter or TikTok, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4. Keep track of your progress and get invested in yourself! You could keep a detailed online journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps.

I’d love for my online fitness program to become your new healthy habit! Call (480) 518-3749 or email and tell me you want in.


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