What is going on, everyone? Welcome to the fit, healthy, and most of all happy podcast. I'm your coach and host, Josh, here with my co-coach and host. KG in the house. Today's episode is going to be a must listen episode as always. Today we're going to be talking about 10 keystone habits that will absolutely transform your life. Now, sometimes 10 can be overwhelming. So, you know, listen through i'm sure there's some that you're strong on some that you're weak on and some that you just

need a little refresher on. And this can be an opportunity to say, hey, after listening to this, what can I challenge myself personally to do? Where can I improve? So let's jump right into it. So first and foremost, you know, we define a keystone habit. There's as a small changer habit that people introduce into the

routines that unintentionally carry over into other aspects of their lives they create a domino effect

that change every area of your life so these little things are things that are going to you know ripple

pass the acts themselves so you know we'll jump into it and we'll explain that more but this comes from

actually the book the power Power of Habit.

That's where we got this term Keystone Habit. And these are things we've implemented where if you consistently do them, you see results or part of your life and they really benefit you. So for instance, number one, I put waking up early and waking up on time. So now you might just say, okay, well, where does that really get me? By waking up early and working up on time, you're able to get done things you need to get done in the morning to set yourself up for success in the day. And by making it a schedule, you don't think twice about it. I don't even consider the option of hitting snooze on my alarm. Like to me, that's not even something that I would ever consider. And because of that, I know I have a dedicated amount of time in the morning to get done what I need to get done before I'm up and at him and doing things for other people. So by doing that, I'm putting myself in that position of success to carry forward. And we mentioned this before, but if you're sleeping in, you know, you might miss breakfast and you'll be starving for lunch. You know, you won't perform during the day. You could skip a workout. You can just really

see how this really kind of happens and how it can ripple negatively into your life. So that's number

one. Yeah, and that's awesome. And number two is kind of carrying over. It's just developing daily

routines. So just basically having structure. When you have structure, when you wake up, you know,

like Josh said, waking up right on time and not hitting the snooze button and everything's very planned out and you have like a dedicated routine on how your morning goes, how your lunch goes, how your bedtime routine goes, everything flows. But if you're one of those people who pretty much just, you're all over the place, you hit the snooze button, then you run out of bed and then just everything is going to be completely messed up. You're going to be very unpleased with how the day goes. You may not get your workouts in. You may be unhappy at work. So just having actual routines, you know, we always talk about having a calendar. Like I've always planned my reading time, my workout time, my family time into my calendar, and it just goes a long way and

makes me a much more productive and happy person. That's fantastic. Yeah. And once again, these

daily routines will kind of ripple into everything else here. But once again, really challenge

yourself to have some consistencies because these are things you know that no matter what happens,

you know, you have some structure in your day to accomplish what you need to get done.

And a great example of this is logging your food, which is number three. You know, we beat this one like until it's black and blue, but we really do believe in it. And even what's interestingly enough from the book, The Power of Habit, Do Higg, the artist, I probably butcher that. but he cited a study, a 2009 study from the National Institute of Health

in which participants with food journals... Duhigg, the artist, I probably butchered that. But he cited a study, a 2009 study from the National

Institute of Health in which participants with food journals lost twice as much weight as those without.

So people that were logging their food actually lost double the weight of those that don't. Once again,

you know, it's estimated that people overestimate or underestimate they're eating by 30 to 40 percent.

You know, we actually think we're consuming a lot less. And sometimes it can be a real sobering reality logging overestimate or underestimate they're eating by 30 to 40 percent you know we

actually think we're consuming a lot less and sometimes it can be a real sobering reality logging your food and it can be the same for the flip side if you want to gain weight or sack on muscle you know logging your food is your best friend all the time people come to me they go I'm a hard gainer I've tried everything I can't gain weight please please help me we get them logging their food and the problem's fixed in one week, right? So definitely doing this is powerful no matter what your goal. And even for me, it's a method of accountability to make sure I'm not, you know, losing weight, losing good muscle, to make sure I'm not putting on pounds that I don't want to put on. And it can be a really calculated approach to your life. When you want to dye it down, it makes it really easy and straightforward. Whereas when you want to bulk up up you can do it in a really calculated and intelligent manner we're not just going all bulk life bulk life bulk life and you're getting six seven pounds a week mainly stacking on fat minimizing the amount of muscle you can put on it can be a real negative so definitely get to long your food if you haven't already we really recommend the my fitness pal appel app. It's free. It's good to use.

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