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When my schedule explodes and everything feels out of control, the gym grounds me.
Running clears my head.
These habits became my stability, not another stress.
Read 🔽 below!
💪
IN LESS THAN 10 MINUTES WE WILL COVER:
Weekly Insights:
How to Make Habits Stick When Life Gets Messy
Article Explained Simple: New Evidence on Protein Pulse Meals at Breakfast
3 Low Glycemic Carb Swaps for Steady Afternoon Energy
Healthy Chili Lime Turkey Tacos with Pineapple Salsa and Avocado Crema Recipe
How to Make Habits Stick When Life Gets Messy
Most people abandon their habits the moment life gets complicated.
Work deadlines pile up. Family emergencies happen. Schedules explode. The gym routine vanishes first.
This pattern reveals a fundamental misunderstanding about habits.
Habits should ground you during chaos, not add to your stress.
People treat exercise as another task on an endless to do list. Something to squeeze in when time permits. This approach guarantees failure when life gets busy.
I learned this the hard way.
For years, I viewed workouts as optional. Busy weeks meant skipping the gym. Stressful periods meant abandoning running. My fitness disappeared exactly when I needed it most.
Then I shifted how I thought about these habits.
The gym became my therapy session, not another obligation. Running turned into meditation, not cardio. These activities reduced my stress instead of adding to it.
This mental shift changed everything.
Now, when work explodes, I protect gym time even more carefully. When life feels overwhelming, I never skip my run. These habits became non negotiable anchors in my week.
The key is making habits automatic before life gets messy.
Your brain handles automatic behaviors differently than conscious decisions. Automatic habits require almost no willpower. They happen without thinking, like brushing your teeth.
Building automaticity takes consistent repetition in the same context.
Same time. Same place. Same trigger. Your brain learns the pattern. Eventually, the behaviour happens without conscious effort.
I work out at 6 am every day. Not sometimes. Not when convenient. Every single day at the same time.
This consistency created automaticity. My body wakes up ready to train. No decision required. No willpower needed. The habit runs on autopilot.
Start incredibly small when building new habits.
Most people try to transform their entire life overnight. They commit to hour long workouts six days per week. This ambitious approach fails within two weeks.
Tiny habits stick better than big ones.
Five minute walks beat planned hour runs that never happen. Ten pushups daily outperform missed gym sessions. Small consistent actions build momentum.
I started with just showing up at the gym. Literally walking through the door counted as success. Some days I left after five minutes. But I went every single day.
That consistency mattered more than workout quality.
After three weeks, showing up felt automatic. Only then did I increase workout length. The habit was established. Expanding it became easy.
Stack new habits onto existing ones.
Your established routines create perfect triggers for new behaviours. Habit stacking leverages patterns you already execute automatically.
I drink coffee every morning without thinking about it. So I attached my workout to that existing habit. Coffee triggers gym clothes. Gym clothes trigger driving to the gym.
The existing coffee habit pulls the new workout habit along.
Remove friction from desired habits and add friction to unwanted ones.
Pack your gym bag the night before. Sleep in your workout clothes. Put running shoes by your bed. Each small convenience makes the habit easier to execute.
Meanwhile, make bad habits inconvenient.
Delete social media apps from your phone. Put junk food on high shelves. Hide the TV remote. Added friction reduces automatic bad behaviours.
Identity change drives lasting habit formation.
Stop saying you are trying to work out. Start saying you are a person who trains. The identity shift makes behaviours feel natural rather than forced.
I stopped identifying as someone who goes to the gym sometimes. I became someone who trains every day. That identity shift eliminated internal conflict about showing up.
Track your habits without judgment.
Mark an X on a calendar for each completed day. The visual chain of Xs creates motivation. You will not want to break the streak.
But here is the critical part. Missing one day does not break the habit. Missing two days in a row does. Never miss twice consecutively.
Life will force you to skip occasionally. That is fine. The habit survives single misses. It dies from abandonment disguised as temporary breaks.
Connect habits to deeper values.
I do not run to burn calories. I run because it makes me a better father. The endorphins improve my mood. The mental clarity helps me make better decisions.
When habits serve larger purposes, they survive difficult periods.
My family needs me to be present and patient, not stressed and reactive. Running delivers that version of me. This connection to my core values makes the habit unbreakable.
Prepare for obstacles before they appear.
You know travel will disrupt your routine. Plan hotel room workouts now. You know holidays mean schedule changes. Decide on your modified routine in advance.
Pre commitment eliminates in the moment decision fatigue.
When disruption arrives, you already know the backup plan. No willpower required. You execute the predetermined alternative.
My travel routine involves bodyweight circuits in hotel rooms. Twenty minutes, no equipment needed. I planned this years ago. Now travel never disrupts training.
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Article of the Week
Article Explained Simple: New Evidence on Protein Pulse Meals at Breakfast
Researchers studied overweight teenage girls who typically skipped breakfast to see if protein timing mattered.
One group ate 350 calories with 35 grams of protein from eggs and beef at breakfast. Another group ate 350 calories with only 13 grams of protein from cereal. The third group continued skipping breakfast.
The high protein breakfast reduced daily hunger by 60 % compared to skipping breakfast.
More importantly, it increased fullness throughout the entire day, not just the morning. The normal protein breakfast only improved fullness in the morning hours.
Hormone measurements revealed why. The high protein breakfast suppressed ghrelin, your hunger hormone, by 20 % all day long. It also increased peptide YY, your fullness hormone, by 250 %.
Brain scans before dinner showed reduced activation in regions controlling food cravings. The high protein breakfast literally changed how the brain responded to food images.
Evening snacking dropped significantly after high protein breakfasts. Participants ate 170 fewer calories of high fat snacks at night. The normal protein breakfast showed no reduction in evening snacking.
The protein pulse delivered at breakfast created satiety effects lasting over 12 hours.
Fascinating Fact:
Only 65 % of the high protein breakfast calories were compensated for throughout the day, meaning the body naturally ate less to balance out the morning protein. The normal protein breakfast saw only 17 % compensation, leading to a higher total daily intake.
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3 Low Glycemic Carb Swaps for Steady Afternoon Energy
Your afternoon energy crash often comes from high glycemic carbs at lunch. These swaps keep blood sugar stable and energy consistent.
Steel Cut Oats Instead of Instant Oatmeal
Steel cut oats have a glycemic index of 55 compared to instant oatmeal at 79. The less processed grain takes longer to digest.
Your blood sugar rises gradually instead of spiking. Energy stays steady for 3 to 4 hours.
I eat steel cut oats with protein powder for sustained morning energy.
Add berries and nuts for even more fibre.
Quinoa Instead of White Rice
Quinoa scores 53 on the glycemic index while white rice hits 73. Quinoa also delivers complete protein and more fibre than rice.
The combination of protein and fibre slows digestion significantly. You stay full longer and avoid the 2 pm crash.
Cook a big batch on Sunday for easy meal prep all week.
Tastes great in burrito bowls or as a side.
Sweet Potato Instead of Regular Potato
Sweet potatoes register at 63 compared to regular potatoes at 85. The extra fibre and nutrients make sweet potatoes the superior choice.
Roast them with olive oil and spices for a filling side dish.
The natural sweetness satisfies cravings without adding sugar.
I prep these Sunday and reheat throughout the week.
Pair with protein for complete meals.
Healthy Chili Lime Turkey Tacos with Pineapple Salsa and Avocado Crema Recipe (makes 4 servings)
These tacos deliver serious flavour while keeping macros in check. The pineapple salsa adds sweetness that balances the spicy chili lime turkey perfectly.
I make the avocado crema in bulk and use it on everything all week.
This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.
Macros per Serving
Total Calories: 380 kcal
Protein: 32 g
Carbohydrates: 35 g
Sugars: 8 g
Fat: 12 g
The Ingredients
For the turkey:
500 grams lean ground turkey (about 1.1 lbs)
2 tablespoons lime juice
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon smoked paprika
Salt and pepper to taste
For the pineapple salsa:
1 cup diced fresh pineapple
1/4 cup diced red onion
1/4 cup chopped cilantro
1 tablespoon lime juice
Pinch of salt
For the avocado crema:
1 ripe avocado
1/4 cup plain Greek yogurt
2 tablespoons lime juice
2 tablespoons water
Salt to taste
For serving:
8 small corn tortillas (warmed)
Optional: shredded cabbage
The Instructions
Make the pineapple salsa first. Combine diced pineapple, red onion, cilantro, lime juice, and salt in a bowl. Mix well and refrigerate while cooking the turkey.
Blend avocado, Greek yoghurt, lime juice, water, and salt until completely smooth for the crema. Add more water if too thick. Refrigerate until serving.
Heat a large skillet over medium high heat. Add ground turkey and break it apart with a wooden spoon.
Cook turkey for 5 to 6 minutes until no longer pink. Drain any excess liquid.
Add lime juice, chili powder, cumin, garlic powder, smoked paprika, salt, and pepper to the cooked turkey. Stir well to coat all the meat evenly.
Cook for 2 more minutes to let the spices bloom and flavours combine.
Warm corn tortillas in a dry skillet for 30 seconds per side until pliable and slightly charred.
Assemble tacos by adding turkey to each tortilla. Top with pineapple salsa and drizzle avocado crema over everything.
Add shredded cabbage if desired for extra crunch and volume.
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