Fitness experts reveal the daily habits that had the greatest impact on their health. Here's a deep dive into their insights, with a heavy dose of personal commentary and analysis. From resistance training to postprandial walks, these habits are a treasure trove of wisdom for anyone looking to improve their health and fitness.
The Power of Resistance Training
Dr. Brad Schoenfeld, a professor of exercise science and world-leading researcher on muscle growth, emphasizes the importance of resistance training. He says, 'I don't think anything gives you the bang for your buck that resistance training does on an overall health basis.'
What's fascinating is how Dr. Schoenfeld's own daily habits reflect this. He prioritizes two 30-minute sessions of resistance training per week, and the results speak for themselves. In his sixties, he's in better shape than he was at 22, thanks to this consistent habit. But it's not just about the physical gains.
'I also generally try to put in some higher intensity intervals,' he says. 'Mini runs for 30 seconds during my daily walks have helped my cardiorespiratory system.' This highlights the holistic benefits of resistance training, going beyond muscle growth to improve overall fitness and health.
Movement is Medicine
Darren Ellis, a fitness coach and mobility specialist, takes a more holistic approach. He believes in accumulating movement throughout the day, not just in the gym. 'For me, it's steps and reps,' he says.
Ellis' daily routine involves 7,000-10,000 steps and bodyweight strength training exercises like squats and lunges. He even incorporates physical chores like gardening and play with his daughter, emphasizing that movement is movement.
'Consistency beats intensity every time,' he says, echoing Dan Lawrence's sentiment. This approach highlights the importance of making movement a natural part of your day, not just a chore.
The Art of Consistency
Dan Lawrence, a performance coach, emphasizes the power of consistent habits over intense motivation. 'The people who stay in shape year after year aren’t usually the ones with the most motivation, they’re the ones with the best habits,' he says.
His daily habits include moving your body daily, protecting sleep, preparing meals, keeping nutritious snacks handy, scheduling exercise, committing to mobility work, prioritizing sleep, and staying hydrated. This consistent approach is a recipe for long-term success, showing that small, daily decisions have a far greater impact than occasional bursts of motivation.
The Importance of Warm-ups and Sleep
Patrick James, head coach at MARCHON Victoria gym, takes a unique approach to fitness. He treats warm-ups as essential and training as optional. This makes sense when you consider that fatigue and feeling tired are not the same thing.
'When I’m feeling tired, I’ll always complete my warm-up and a few warm-up sets before deciding whether to continue,' he says. This strategy ensures he gets the most out of his workouts, even when he's feeling drained.
James also prioritizes sleep, using tools like nasal breathing, mouth tape, and journaling to calm himself before bed. This holistic approach to fitness and recovery is a powerful reminder that sometimes, less is more.
The Benefits of Postprandial Walks
Ollie Thompson, a personal trainer and WellToLead founder, advocates for postprandial walks. 'When I have time, I try to follow a large meal with a relaxed walk,' he says.
These walks reduce post-meal blood sugar spikes, bloating, and improve sleep quality. They also boost step count, bringing a host of physical and mental benefits. Thompson's pre-planning of meals, focusing on protein and fiber, is another powerful habit that ensures nourishing meals and aligns with his health and fitness goals.
Walking and Breathwork
Matt van Mol-Jones, a personal trainer and co-founder of Strong Band, prioritizes walking and breathwork. He dedicates 30 minutes daily to walking, which helps counteract the effects of sitting down for long periods.
'Breathwork sessions lasting as little as two minutes help me reduce rib flaring and shallow breathing, and re-centre and gain perspective,' he says. This holistic approach to fitness and mental well-being is a powerful reminder of the interconnectedness of physical and mental health.
The Power of Recovery
Nadia Collins, a personal trainer and owner of NDC Fitness, emphasizes the importance of recovery. 'The one thing I do every day to stay in shape isn't actually exercise – it's prioritizing recovery,' she says.
Her stripped-back approach to fitness, with two or three strength training sessions per week and at least a full day's rest between them, has delivered impressive results. She's regularly hitting personal bests, proving that sometimes, less is more when it comes to fitness.
In conclusion, these fitness experts' daily habits offer a treasure trove of wisdom. From resistance training to postprandial walks, these habits highlight the importance of consistency, movement, and recovery. By incorporating these habits into your own life, you can unlock your full potential and achieve lasting health and fitness success.
