I grew up in a home where health was a priority. My mum had a passion for health and was always sharing her insights with me. Thankfully, I took an interest in what she had to say. In my adulthood, it was clear I would pursue something in the health and wellness industry.
As well as eating well and moving my body, I became passionate about seeing people live life to their fullest potential. My spiritual beliefs and my love for God also made me want to serve others and inspire others to do so also.
In time I became the business owner of a health and fitness ministry in Victoria, Australia, called Fit for Living and have spent the last 19 years training and coaching individuals to achieve their goal of optimal health and wellbeing.
Throughout my journey, I have come to understand that without a solid plan and a strong desire to be healthy, many struggle to fulfil their goals and aspirations. The road to optimal health is paved with dedication, strategy and the unwavering belief in one’s ability to succeed—but getting to that point can be hard. I have spent a lot of my time working on myself and trying to figure out how I can best help others. While there is a plethora of advice in the world, these are the things I’ve found most helpful.
habit one: get clear on your why!
Why do you want to be healthy? What is your motivation?
Understanding this is the first step to getting on your way on your journey. Take some time to reflect and think about why you want to get healthier and what that will look like. Is it to boost your energy? Improve your longevity? Enhance your overall mental wellness? A clear understanding of your why will help you stay motivated for longer and endure challenges.
One of my mentors taught me this: “Anticipate potential obstacles and develop strategies to overcome them.” This preparation has helped me maintain resilience and navigate challenges effectively in advance.
The first thing I do when I sit down with a new client or someone I’m trying to help, is ask them why they are wanting to do xyz (whatever their goal is). As they go through the journey, I continue to remind them of their reason if I see them starting to go off track, lose focus or drive.
People don’t just do things for the sake of doing something. We do things for a reason. So, being aware of your reason is essential for creating lasting change.
habit two: set SMART goals
Goals serve as a roadmap for your health journey. The acronym in SMART goals stands for: specific, measurable, achievable, relevant and time bound.
A common response I get when I ask people about their goals is to lose weight. While this is great, it’s very vague. A SMART goal, for example, might sound like this: lose three kilograms over the next three months, through a balanced diet and regular workouts.
It helps to regularly revisit your SMART goal and make necessary adjustments to fit with your lifestyle.
habit three: build a supportive community
Letting people in on our goals and asking them to keep us accountable can help us stay motivated when we’re struggling to stick things out.
Tell a friend or family member what you’re hoping to achieve and ask them to check-in on you every now and then and encourage you. Share your progress with them and don’t be embarrassed to share where you’re struggling too. Otherwise, find a group in your local community or online that shares similar health goals or is doing a challenge and join it.
If you have a budget for it, professional assistance can also be beneficial in giving you more specific guidance or more regular accountability. Maybe that’s consulting with a dietitian or nutritionist, getting a personal trainer or finding a health coach who can offer personalised expertise and support.
habit four: set a holistic health plan
A well-rounded health plan will address several areas, including one’s physical, mental, social and spiritual life. This might include balanced nutrition, regular exercise, stress reduction techniques, regular social interaction and relational time carved out with God.
For first-time clients, I always advise them to look at these different areas of their life and ask themselves what they are doing well and what areas they are neglecting.
The next step is to identify where more knowledge or accountability would be useful and whether you need to seek professional guidance or more information, such as a nutritionist for health advice or a counsellor for mental health support. Professionals can pick up on things and offer tailored strategies to enhance your mental health plan that friends and family might not have the insight or knowledge to offer.
habit five: keep a journal of what you’re doing
Logging your progress (or lack of) in a journal can be a powerful tool. I always encourage clients to write down their thoughts and emotions, as well as specific actions like meals consumed and workouts completed (what you enjoyed and what you didn’t enjoy). The journal becomes a valuable resource for analysing the strategies and hacks that have been effective . . . or ineffective. It will help you to adjust things and can act as inspiration when you’re feeling unmotivated—perhaps for what to cook, what exercises to do, what mental health tools are available.
It will also help you identify patterns and their effects on your progress, allowing you to make informed decisions about necessary changes.
Some people like to use tools to do this—apps, wearable technology, food and exercise journals, etc. While these things can be helpful, they are not necessary for everybody.
habit six: track your progress
Keeping track of relevant data helps you see your progress clearly and identify areas where you may need to adjust things to stay on track with your aspirations. At our health facility, my staff will personalise tracking methods to suit each client’s preferences. If someone is not good at apps and prefers to write things down, then they will be more successful in tracking their progress this way. Many clients prefer using a good old notebook than an app on their phone, and so we adapt to suit their needs. So, find your preference, and stick with that.
If you’re focusing on weight loss, monitor metrics such as body weight and measurements. For improving fitness, pay attention to factors such as endurance levels or your resting metabolic rate. Record how far you can run for a few weeks or months, for example.
habit seven: reflect, adjust and believe in yourself
Taking time to reflect is vital for maintaining progress and making meaningful adjustments. Regularly assess your strategies to determine what’s working and what’s not. If a plan isn’t yielding the results you hoped for, don’t hesitate to modify your approach. Whether that means changing up your diet, exercise routine or trying different things for your mental health.
In addition to making adjustments, fostering self-confidence is just as important. Trust your ability to implement positive changes and stay committed to your health journey. A strong sense of belief in yourself can do wonders in helping you stay committed to achieving your goals.
I know seven habits can be a lot to take on at once. If that’s overwhelming, start with one. Once you get the hang of that, implement another. Each of these habits will help you get closer to reaching your desired goals.
As you go about the journey, remember that anticipating obstacles and planning for them will help you be more resilient in the face of resistance. Allow these habits to guide you and carve out the path for a healthier, more balanced life.
And most importantly, remember to celebrate every step along the way. If you’ve been consistent for a period—celebrate that! If you’ve gotten back up after you’ve failed somewhere—celebrate that! If you’ve sought support or accountability—celebrate that! If you feel better (be it physically or mentally)—celebrate!
Tim Leposa is the business owner of Fit for Living in Geelong, Victoria. He is passionate about helping people reach their goals and become the best versions of themselves.
