Mastering fitness habits is the key to crushing your goals and gaining lasting results to boost your health and quality of life.

Habits are things you do without making new decisions. For Andrew, his four healthy habits are walking, food choices, sleep, and training.

He can go on auto-pilot in these areas, which automatically bring him toward his health and fitness goals.

Niki's dog died recently. No one would have blamed her for not training. For Niki, however, it was not only important to maintain the habit but it actually provided an emotional outlet, where she could get out of the house and get out of her mind and do something healthy for herself.

This does not mean black-and-white rigid programs. It does not mean if you do not do your 3x5 low bar squats, 3x5 bench press, and 1x5 deadlift with at least 5 minutes of rest you are not doing the program and have failed and are a bad person.

Rather, you incorporate walking regularly as part of your day. Most of the time that means at least 10,000 steps for Andrew, but sometimes that is unrealistic.

On vacation, for example, he continues to train, but workouts will tend to be shorter with less volume and less weight.

Sleep may become a lower priority on vacations, but it is not completely ignored and certain actions that help Andrew sleep better will be maintained.

Habits do not restrict freedom they create it.

Do you feel free when you cannot say no to the office donuts or that second or third drink or have to go through the drive through on your way home from work? Is this freedom?

No, freedom is not choice. Freedom is the ability to do what you want, in line with your values. If you want to be healthier and more capable, and be able to do more, you have to regularly train, sleep, and eat well.

Mastering fitness habits is not complicated, but it's not easy. Learn some tips to crush your health and fitness goals.

PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here.

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