The Essentials Coaching Program
SECTION 2:
FOUNDATIONAL HABITS
The Essentials Program is not about trying to overhaul your life as quickly as possible. It's about giving you the foundations, so when it comes to your Health and Fitness, you can start building the life you want.
Unfortunately, its not as easy as just going to the gym a few times a week. If you don't know by now, it's about the actions and behaviours you need to build outside of it.
One step at a time. One week at a time.
These are the habits that drive your results over the next 6 weeks.
Not just in the gym, but in the other 165 hours of your week.
You don’t need to overcomplicate this. Most people already have some of these in place. Some you’ll be consistent with, others you’ll need to bring up to standard.
The goal here isn’t perfection, it’s awareness and consistency.
The Six Foundation Habits
Some will come easy, others will take more effort but don't worry, that’s normal.
What matters is that you’re paying attention to them, adjusting where needed and building a level of consistency that actually supports your training.
Get these right, and everything else becomes easier. Ignore them, and progress becomes a constant uphill battle.
If you're already on top of a habit, great, you’ll simply maintain it and move onto the one that needs the most focus.
Habit 1: Water
Making sure you’re adequately hydrated is an easy, quick win. It’s simple science when it comes to managing your energy levels and building a healthy body and life.
Habit 2: Protein
Protein is the building block for muscular strength and recovery. If you're not hitting your daily target then your progress will stall and we're not talking shakes and bars here
Habit 3: Movement
Remember, its not the time inside the gym that is going to create sustainable results, it's what is going on outside. In the gym we want to focus on the weights, not whittling time away on a treadmill.
Habit 4: Wholefoods
We live in a world where processed foods are so common, they had to make a sub category; Ultra Processed foods. It's time to leave that stuff on the shelf and go back to eating food that was intended for us.
Habit 5: Sleep
Sleep is the corner stone of life. It affects our mood, eating habits, recovery, hormones and progress. This is one that once locked in, will change how you feel and progress on a daily basis.
Habit 6: Consistency
Most people can stick to good habits during the week and think that’s enough, so let things slide at the weekend. Come Monday, their just chasing their tail again. It's time to focus!
Don’t worry if it takes longer than a week for these to stick.
This is a Foundational Course. Some clients take months before it all really ties together.
The goal isn’t perfection in 6 weeks. It’s building standards you can actually live by.
As you progress, more resources and deeper layers will open up.
For now, lock in the basics and repeat them.
If there’s anything you’re particularly struggling with, drop me a message and let me know.
