"Health + fitness should be a daily habit, not just what you do when it's convenient". - Nav-Vii
Juno as many as 40% of the actions you perform each day are based on habit and not on conscious decisions. They save us energy the more we do them. For example, complicated task like driving a car demands concentration at first but eventually becomes an effortless habit. So you can see why they are so powerrful.
Habits, according to Charles Duhigg, habits are simple trigger, action, reward loops.
TRIGGER - Anything that prompts you to act. For example, we are going to use exercise because that's what we know. So the trigger could be not liking the body you see in the mirror.
ACTION - Exercise. An action is the activity you do when you're faced with this trigger.
REWARD - a feeling of success, in this case, the release of endorphins when you workout, the sense of achievement after your workout and treating yourself to your favourite foods.
Habits stick because of the reward at the end. That's why bad habits are hard to kick because we crave for the reward at the end of the habit loop. Studies on animals have shown that their brains anticipate the reward even before they get it.
So don't skip this step. It may seem like an obvious thing, but in my experience I've seen my clients time and time again skipping this step and obsessing over the trigger and action part of the habit loop. I've also reminded you to reward yourself by putting in a treat meal every fortnight. In your next DIYPT program, plan this out and make it special so you are more likely to stick to your food plan and more likely to look forward to your treat meal every 2 weeks.
The fact that you've done our program for 12 weeks means that exercising regularly, eating healthy and tracking what you eat will come easier to you and is a life skill that will stick with you for the rest of your life unlike fat diets and quick fix exercise programs. And you can also pass this on to your family and friends.
You have 1 week left so smash each session this week and finish strong. Don't take your foot off the gas pedal until the very last day this week. And then I demand you to have a break - remember reward yourself as this is the most important part in creating good habits.
When you're on your break, reflect on your results and see what you can achieve in the next 12 week program because you need to keep it going for the habit to stick. You can't stop now!!!
Ok, I know you're thinking, I do this for a living but I'm still going to use myself as an example. Because I wake up at 3.30am every morning, running 2 businesses. I'm raising 2 beautiful kids with my wife Trinh. And I'm still able to track all my meals in My Fitness Pal. Yes, I f@ck up once in a while, but I dust it off and I keep going.
I still train 4 times a week, it's not as much as I used to but I'm still getting into the gym and doing my workouts. Ok guys, it's a habit and I can't stop. It's engrained in me and I will not stop. And you guys can't stop. You're doing so well so don't stop.
Keep your eyes on the prize!