When it comes to building a healthier lifestyle, people tend to overcomplicate things. Many think they need the perfect workout routine, supplements, calorie intake, or intense challenge to make progress. A lot of people also have an all-or-nothing mindset. Like if they can’t do everything perfect, then why even try? This thinking is flawed for many reasons, because no one is perfect all the time. More than that though – you don’t need to be perfect to achieve success. True, lasting success comes down to doing the simple things consistently. Here are 3 foundational health habits for success that anyone can start today, that I promise, have a bigger impact than you think.

3 Health Habits for Success

1. Drink More Water 

I don’t think everyone needs a gallon a day (hello 75 hard), however drinking enough water is important and one of the easiest, most effective habits for better health.

Knowing your intake and how much you output can play a role in how much your body needs to feel good. Most people struggle to get the bare minimum of 8 glasses (64 oz) per day. Personally, I feel my best when I have at least 100 oz. Sometimes I need more on sweaty days, but overall that is the number I aim for. That number will vary from person to person, but a great starting point is to aim for 80–100 oz daily. 

Pro tip: Don’t rush into it and go straight from 30 oz to 100 oz. Instead, start slow and add 10 oz more per week until you build the habit and reach your goal. 

If you are someone who doesn’t LOVE the taste of plain old water, you can easily add taste and get nutritional benefits by adding in electrolytes. I do this by infusing a pitcher of water in my fridge with mint and lemon to keep it interesting. However, there are so many options and combinations! You could add berries, cucumber, mint, watermelon, and more. This is a great way to keep it tasty and add in extra nutrients. 

Proper hydration is essential as it improves energy, skin, digestion, and even workout performance. It’s a small shift that pays off big.

2. Track Your steps 

You’ve probably heard the “10k steps a day” advice. This is great, but here’s the reality: most Americans average 3k–4k steps per day. Yikes!  

The good news is that adding more daily movement is simple, but will require a little extra effort. Here are a few small ways you can up your step count and make a difference. While it might be cliché, parking further away or taking the stairs does add up. My secret though is pacing on phone calls! This makes a tremendous difference in the long run. I always try to walk and talk whenever possible! After meals at home, or at the office if possible, do a quick loop around the block or parking lot after eating.

Just like the water, you don’t have to go all out and go from 3k to 10k overnight. Start by tracking what your daily average is for a week, and then, gradually increase by 500-1,000 steps per day, each week. 

I’m telling you, step tracking is the GOAT for fat loss. It is easily the most underrated and most achievable tool when done consistently. Remember small changes = big results when done over time consistently!

3. Hit Your daily protein goals 

Did you know that most people are wildly overfed but undernourished. Yes, you read that right! We have no problem getting hundreds of carbs a day and going over our daily fat intake, but when it comes to protein, all of a sudden we panic. When I first start with clients, the average protein intake I see is 50–75g a day. Unless you’re a toddler, that’s simply not enough. Protein is essential for maintaining the muscle you already have, building new muscle, and helping you feel fuller for longer. However, 50–75g a day isn’t enough to maintain the muscle you have, let alone build any new muscle. 

When trying to figure out protein intake goals, a good starting point is to aim for 1g of protein per pound of bodyweight (or goal bodyweight if you are trying to cut a little body fat).  For example, if your weight is 140 lbs, aim for 140g protein daily, and work your way up or down from there. 

Remember in a previous blog where I discussed muscle being denser than fat? When you are building muscle and burning fat, that muscle takes up less space so you become leaner and a smaller version of yourself. However if you’re not getting enough protein, you will struggle to build or maintain any muscle mass. 

Reach Your Goals 

All of these are a good rule of thumb and a wonderful place to start. While strength training is the foundation of everything, these are habits you can do everyday, no excuses, that will create an impact on your health and fitness. However, everybody is different and that’s why working with a coach who tailors each of these goals (and others) specifically to you is so important. 

After years of training, coaching and numerous certifications, I can tell you with certainty that nothing trumps quality movement, progressive overload, and rock solid nutrition. 

If you’re looking for a progressive plan to get you stronger, more confident, and finally see changes in composition, you’ll love my 12 week guide that comes complete with 12 weeks worth of workouts, tracking, and macro guidance to set you up for success right now! You’ll get everything you need to elevate your fitness and take things to the next level.  Reach out  today for help reaching your goals. 

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