The Power Of Habits Explained

It can sound a bit wishy washy when talking about building habits. Discussion of specifics is way more entertaining, who’s right? Keto, Paleo, Fasting, Flexible Dieting, Zumba, CrossFit, Random celeb shit show training routine etc.. But I want to explain why habits are quite powerful in getting results in all aspects not just fitness.

I’ll do this by using 2 examples. We’ll call them Dave and Michelle. I won’t give you any other information except 4 habits they have, then you can decide what kind of person they are in a health and fitness sense. Fit or unfit, healthy or unhealthy, lean or overweight.


Habit 1: On a Friday and Saturday night he will go to his local pub to eat and drink.

Habit 2: He will eat at the food court each day, mostly fast food.

Habit 3: He drives to work which is 5 minutes down the road.

Habit 4: Doing his weekly shop he will always grab multi-packs of crisps and sweets for the house.


Habit 1: On a Monday, Wednesday and Friday she goes to the gym at 0600.

Habit 2: She takes a lunch to work most days and avoids the cafeteria food.

Habit 3: She walks to the train station when going to work. 10 minutes each way.

Habit 4: On Saturday morning the family make sure to take part in an outdoor activity.

What image do you have of each of these people? After just knowing 4 habits they have.

And yes, you might say “Well Michelle sounds boring as fuck.” I’ve just used an obvious example to highlight my point.

Hopefully you can see the specifics don’t matter as much as you might think. How about starting the habit of actually getting in the gym first. Build that into your lifestyle.

Now, let’s take some action.

Make a note of how your days actually look first. Not the “perfect day”. That’s a fantasy, no one cares. If you spend 4 hours a day watching TV, then cool. Maybe you’ve just realised you can fit in a 30 minute workout.

Let’s say you’re trying to lose body fat. What habit would help you with that? Can you bike to work? If so, try biking to work every Monday. It’s going to help you get what you want!

Trying to gain muscle? Have a scoop of protein powder post workout. Simple.

Have a look this week at what ways you can create small habits that will, over time, help you reach a goal you have.

*p.s We’re talking adding positive habits, not restricting yourself e.g “I won’t eat anymore chocolate.” That’s a recipe for failure.

Dan Bell