468: 7 Keystone Habits That WILL Transform Your Life (MUST DO)
Fit, Healthy And Happy Podcast
Colossus Fitness
4.9 • 573 Ratings
🗓️ 16 February 2023
⏱️ 17 minutes
🧾️ Download transcript
Summary
➢ Apply for coaching on our website- www.colossusfitness.com
In this episode we go over 7 keystone habits that can translate over into your live positively and create a chain reaction of other habits.
Listed points:
A keystone habit is a habit that has the power to initiate a chain reaction of other habits and positive changes in one's life.
We wanted to go deeper than the classic exercise, eat healthy & better sleep, so don’t forget about how impactful these 3 things are.
Some negative examples:
- Smoking- Increased risk of lung cancer, heart disease, tooth and gum disease, and other serious health problems.
- Procrastination- Can cause stress, reduce productivity and lead to subpar results.
(2:05) 1- Waking up early and on time- Increased productivity & time management
- Opportunity for quiet and solitude
- Better overall mood: Studies show that people who wake up early are typically more optimistic and energetic throughout the day.
- Better physical health: Waking up early can regulate your circadian rhythm, improve your sleep quality, and boost your energy levels.
(5:25) 2- Morning Movement - Will help you make better eating decisions through the day. Mood increased, so much more.
(6:30) 3- Meal Planning/Prepping: Can lead to better food choices, increased savings, and actually save more time.
(8:25) 4- Reading: Can improve cognitive function and expand your knowledge and understanding of the world, make better decisions based on the learning and so much more.
(10:50) 5- Having a coach- Can help you save time, energy and even money long term.
- Wander around the gym less, actually stick to something, can go on for days with the benefits here.
(13:30) 6- Meditation/Gratitude: Regular meditation can improve mental health, reduce stress, leave you feeling better and refreshed for everything.
(15:47) 7- Journaling: Can lead to increased self-awareness, reduced stress, improved problem-solving skills, clarity on goals & more.
Thanks for listening! We genuinely appreciate every single one of you listening.
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Transcript
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| 0:00.0 | Coach Josh here. Before we jump into today's episode, if we could just ask for one small favor, |
| 0:04.8 | we never have any sponsors on this show. No nonsense. We just get into it and we just have one small |
| 0:10.2 | request. If you enjoy this show, please let us know. Leave a five-star review on Spotify or iTunes. It |
| 0:16.0 | would mean the world to us. It takes a few seconds. And if you haven't done it, it helps us grow, |
| 0:20.5 | get this show out to more |
| 0:21.3 | people and myself and Kyle read every single review. So on Spotify, you can only do a star rating, |
| 0:26.4 | but on iTunes you can do a review and you can also go ahead and write like a little write-up for |
| 0:31.1 | the show and me and Kyle look at every single one. It means the world to us. So if you could take |
| 0:35.2 | two seconds to do that before we come up in today's episode, |
| 0:37.9 | we'll be your best friends forever. Yo, yo, yo, yo, yo, welcome to the fit, healthy, and most of all, happy podcast. I am your coach and host, Josh, here with his co-host and co-coach, KG, and I'm in the house. What are we covering today, Kyle? Yeah, so today we're going to be covering seven |
| 0:54.5 | keystone habits that can translate over into your life positively and create a chain of reaction |
| 1:00.0 | of other amazing positive actions. And what a lot of people don't realize is the power of |
| 1:04.7 | compounding. A lot of people notice the power of investing, compounding money over time, |
| 1:08.9 | but they don't realize that actions can be compounded so amazingly. Like let's think of dominoes, for example, when you do one thing, when you knock down that one domino and there's a chain reaction and they all fall into place, that's like habits. You can do one simple thing that's going to just give you 10 different benefits within the day, within the week, within the month. And that's what we're |
| 1:27.6 | going to focus on. And we are going a level deeper than sleep, exercise, and nutrition, because |
| 1:32.4 | these are things that should be a given that we always talk about. So those are going to be the things |
| 1:36.5 | that we're going to cover today, is seven other things aside from that. So this genius, Naval Rabikant, |
| 1:41.7 | argues that compounding is one of the most powerful forces in the universe. |
| 1:45.2 | Not just him. Other geniuses have as well, people like Einstein. And what's amazing when you |
| 1:50.6 | change the mindset of just, oh, I'm going to compound my money by saving, but you think of it as |
| 1:54.3 | habits, whether it's a morning walk, whether it's learning, whether it's challenging yourself. |
| 1:58.6 | The small habits you're going to get in this episode can greatly change your life, especially as you increase that time horizon. So what's number one, |
... |
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