Consistency Mastery: Elevate Your Fitness Journey Every Day

Transforming Lives: Exploring the Fitness Habits Program

• Story of losing weight from 108 kg to 77 kg in one year

• The World Health Organization's (WHO) Health Recommendation for an adult

• At least 150 minutes of moderate-intensity aerobic activity or,

• 75 minutes of vigorous-intensity aerobic exercise per week,

• or a combination of both

• Are we able to stay fit?

• Are we able to sustain the fitness habits of our choice - whatever they may be

Journey Ahead: Topics Covered in the Program for Fitness Habits

• How to build fitness habits that last

• Overcoming the challenges that break your habit

• Strategies for developing and keeping the habit

• This course is less about theory, more practical action-based programs. The groups and community support are to help you further by giving you more practical and personalized tips and hacks to help you sustain your fitness habits.

Restoring Harmony: Exploring the Crucial Link Between Sleep and Liver Health

• Circadian rhythm - cycle of sun and our body. It’s the same for animals

• How sleep & liver are connected to each other. Liver’s rhythm and ours.

• Functions of Liver - factory of the body - hormones, body chemicals

• Our current lifestyles have changed but our natural mechanisms of the body haven’t.

• Just because we sleep our liver still shuts down on time and wakes up early in line with the circadian rhythm.

• Become mindful of your circadian rhythm

Addressing the Struggles: Unveiling the Importance of the Fitness Habits Program"

• I want to lose weight but I can’t stick to the routine.

• I want to run a marathon, but I fail to wake up every morning and practice.

• Balancing work, family, and other commitments, makes it difficult to prioritize regular exercise.

• Maintaining motivation for fitness habits is a struggle for most

• Dealing with physical discomfort

• Lack of variety or perceived stagnation

• Frustration because of unrealistic expectations of quick results

• Lack of social support

• Procrastinating because efforts have to be made

• Stuck on how much should be the length of the program

• Unable to sustain habits, I have simply given up on my fitness

• I want a strong and fit body, but time management is an issue

• I want to feel healthy, but it’s too much effort.

The Price of Procrastination & Inaction: The Cost of Bad Fitness Habits

• Energy levels are declining

• Performance at work getting impacted

• Increased weight and poor health hold people back from doing multiple activities

• Wasting so much time, doing the same process of starting and ending again and again

• Reliance on medicines

• Loss of opportunities and actually a lot of financial success

• Stress and anxiety, leading to disturbed relationships

Elevating Lives: The Benefits of the Fitness Habits Program

• Increase in energy levels

• Better focus and productivity

• Increased body confidence

• Increased tolerance to deal with stress and pressure

• More happy hormones are released, and thus happier personal & professional life

• Developing into a habit so that it becomes an automated process

• More flexibility and agility, leading to better relationships

• Enhanced mental well-being

• Increased sleep quality and rest

• Significant reduction in getting chronic diseases

Fueling the Body: Exploring the Interplay Between Fitness and Food

• Will Perspective towards food in the video

• Food Discipline - Although this isn’t a course on how to stick to your diet or healthy habits - what I want to advise is when you build your WILL, it becomes easy to sustain any habit, fitness or diet.

• Pdf for nutritional information

A Self-Assessment for Personal Growth and Development

Welcome to Module 2,

This module is about Self-Assessment - to know your habits or patterns.

Before we go ahead and learn further, it’s important for you to know where you are right now. So, you can take better action. Carry out the assessment given here and I will see you in the next module.

Breaking the Barriers: Overcoming Obstacles and Myths in Fitness

• I did it for a month, but I am not able to continue doing it.

• I don’t have that much time to do it every day.

• The park or the gym is at a long distance, and the timings are odd.

• I am too busy with work, family commitments, and other responsibilities.

• I had a long day at work, I am not in the mood to do any exercise.

• It’s raining or it’s too hot today, I can’t do that!

• I will start doing it once I finish this work or project.

• I am struggling with consistency. I start but then I fail to continue doing it.

• I am not comfortable exercising in front of people.

• I once got injured while doing it, it’s risky and painful.

• My muscles might get sore, it hurts when I work out.

• I am travelling, I am not at home, it’s difficult to maintain.

• I don’t have any support to help me do it.

• Weight-loss story

• Snacking Story

Guiding Principles: Foundations for Success and Fulfillment

• Mindfulness

• No Zero Concept

• Resilient Mindset

• Minimum Commitment

From Struggle to Success: Exploring the Phases of Fitness Habit Formation

• The Initiation of a habit

• The Consistency of a habit

• The Mastery of a habit

Building Lasting Change: Unveiling the Steps of Habit Formation

• Decide your clear fitness goal

• Break it down into clear smaller actions

• Find a cue to trigger that habit

• Make a daily commitment

• Consistently keep up to your commitment daily

• Be accountable to yourself

• Celebrate small milestones to reinforce the habit.

• Create small reward systems for yourself

Journey Markers: Celebrating Habit Milestones on the Path to Fitness

• 21 Days- Fragile

• 90 Days

• 365 Days

• 3 Years

• 6 years- Robust

Navigating the Challenges: Recognizing and Overcoming Habit Pitfalls

• Boredom

• Overexcitement

• Breaks/ Gaps

• Overwhelm

• Accountability

Empowering Progress: A Secret Strategy to Forge Your Fitness Habit

• 1 min for 7 days

• 5 min for the next 7 days

• 10 mins for the next 7 days

• Double your habit time every week until you reach your goal

• Treat it like a Snakes and Ladders game

Advanced Tips on Fitness Mastery Unlocked: Hacks for Continuous Improvement

• Teach your body to stop when you want it to stop, this way you will teach it to start when you want it to start

• Build your WILL to make it easy to start or stop a habit

• Success comes when you go across the river of boredom

• Remember, consistency beats quantity, and quantity beats quality.

• Our Twin Voices

Breaking the Chains: Strategies to Overcome Binge Eating & Mindless Eating

• Identify the triggers that lead to binge eating or mindless eating

• It could be emotional stress, certain environments, specific foods, or certain behaviours

• Be fully present during meals

• Slow down, savour each bite, and focus on the taste, texture, and satisfaction of the food

• Create a structured meal plan

• Keep a food journal

• Find healthy coping mechanisms, find some hobby

• Seek professional help

The Road To Follow For Success and Fulfillment

This video lesson is all about your implementation plan for all that you have learnt. You will find that there is an implementation plan resource later in this module, use that plan to make your goals concrete and more actionable.

Talk about different tools for accountability

• Journal

• Tracker

• App

• A friend

• Another person on a similar journey

• Facebook Group

• Whatsapp Group

• Buddy System

• Accountability Partner

Key takeaways and reflections from Habit Mastery: Fitness Course

Watch this video lesson and relapse all the key notes and significance of a healthy habit or a routine in one's life.

We have come towards the end of the course, but it’s not the end of our journey together, we will keep creating more learning opportunities for you. In this module, we have added FAQs, which we have been getting and the list will keep increasing as we keep moving forward.