Elevate Your Fitness Routine With Habit Stacking Today

Hi!

I’m Master Trainer Charlie!

And if you’re new here, I want to let you know that you’ve come to the right place if you want to be somewhere that’s all about helping The Busy Woman live a healthier lifestyle!

You probably saw the title and wondered, “How can I do that?” Am I right?

As a busy woman myself, I get it. We have so much to do every day that it can seem daunting to squeeze in some “me time.”

The laundry that never seems to end needs to get done. Kids have to get to school AND after-school practice and appointments, and you have to feed yourself and the small army you helped make. Oh, and everything else that must be done besides these things, like focusing on your dreams and career.

You pour so much into everyone else that you may even feel guilty for wanting to focus on yourself. 

Here’s the thing…, YOUR health is just as important as everything else! And let’s be honest here, depending on what it is, it may be MORE important than that task you’re currently focused on. 

Think about it, and let it sink in.

Because the truth is, you can’t pour into others if your own cup is empty.

So, let’s expand on the original question: How can you get or stay active or even become more active when you have an endless number of days when drinking your cup of coffee while it’s still hot seems like a luxury?

And how can you do these things when you don’t want to take extra time to do more things? How can you do more in less time?

Enter "Habit Stacking" as the solution to getting things done while not adding more time to your day.  

If you’ve never heard of it, Habit Stacking is where you use a habit you already have as a foundation. It’s the foundation in your journey to living healthier when creating and sticking with positive and healthy habits. For example, let’s take your habit of drinking coffee and you “stack” another habit onto it.  Because you’re doing it anyway, in this case, drinking (or warming up) that cup of coffee will take you less of a mental load to add another habit to it. This makes it easier for said new and healthy habit to be created, AND allows you to stick with it.

Think of habit stacking as the foundation of your house. Before adding anything else, you need the foundation (like that cup of coffee). I want that cup of coffee before talking to anyone who doesn’t live in my household until that first jolt of caffeine sinks in and wakes me up a little better. 

Returning to this example, while you’re warming up that cup of coffee, perhaps, for the 3rd time, march in place until it’s hot.  If you marched in place every time you warmed up your coffee until it’s hot, how many extra steps would you have gotten in for that day? More than zero extra steps if you hadn’t marched in place at all.  Do you see where this is going?

Another example is that while you’re on that conference call with the video feed to your computer turned off, you can perform bodyweight exercises such as squats and pushups while listening. You’re already on the conference call, and the video feed is already turned off, so why not get in some physical activity while you listen instead of sitting stagnant in your chair?

Another example is if your morning routine includes listening to a podcast on your patio before starting your workday, because the podcast helps you center your mind. You can take that time you’ve already set aside to listen to the podcast and add a brisk walk while you listen simultaneously without needing extra time. You can still listen to your morning podcast, and your morning routine continues to allow you to center your mind.

Do you have children?  If so, add pull-ups to your day while you’re already at the park with them.  Or can dare them to race you if they’re a little older than the playground age, and they’ll get a kick out of it when you do. 

You get the gist by now, I’m sure.

So, by incorporating habit stacking into your daily routine, you’re more active than you previously were, becoming healthier in the process because you’re actively taking care of yourself, and you were able to do it all without having to take more time during your busy day to do so. All because you stacked a new physical and healthier habit onto a habit you already had.  Talk about multi-tasking!

The possibilities when it comes to habit stacking are endless and up to you, because when it comes to The Busy Woman, habit stacking is about maximizing the time you’ve already set aside for one thing, and adding something reasonable and positive to it without it having to take more time.  We have things to do, and we want our days to be as productive and efficient as possible!

Another positive aspect of habit stacking is that it allows you to control your day by reducing the extra noise, or, as one of my girlfriends and I call it, the beautiful chaos that accompanies our typical day as busy women.

Because you’re a Busy Woman, habit stacking can also help promote better organizational skills as you arrange your time in a specific and controlled way to stack the healthy habits you want for yourself.  

Hopefully, with less guilt if you tend to feel it, without needing to squeeze in that extra 10-15 minutes you don’t have. 

Because as a Busy Woman, you have THINGS-TO-DO!

It’s part of my job to help you lessen your load by providing realistic, easy, and simple ways to accomplish this that you can implement into your daily schedule.

If you want to learn easy and realistic ways to create healthy habits and stick with them, grab your copy of my guide, Create Positive & Healthy Habits AND Stick With Them, using the F3 website or here. 

Sign up now for the F3 Newsletter and get free access to the F3 Flexible Meal Plan that covers breakfast, lunch, and dinner. You also get tips on fitness, nutrition, and overall self-care, as well as the occasional coupon to F3 products you won't find anywhere else as a member of this exclusive community.  You can join using the F3 Sign-up Page or here. 

Keep WORKING.

F3. LET’S WORK. 

Talk soon.

Your Master Trainer,

Charlie