I hope you enjoy reading this post. If you want my help to build lean muscle and transform your body from home, It’s tough to balance the demands of a fast-paced career and family life with a commitment to your health.
But, implementing key habits can make a significant difference to your body and mind, especially as you age.
Here are 5 healthier lifestyle habits my clients do to support their goals for physical fitness, stress management, and longevity:
1. Daily Movement with Functional Training
Incorporating quick, muscle-centric workouts at home using simple equipment like a suspension trainer…
is a great way to build lean muscle and functional strength.
Start the day with a 30-minute suspension trainer workout focused on full-body with higher rep ranges.
So you can get more bang for your buck from each workout.
Just 3 workouts a week will provide enough volume to build lean muscle and chew through fat.
Take 10-minute movement breaks every 90 minutes…
Stretch, walk around, or do some bodyweight exercises (push-ups, lunges) to boost circulation and energy.
2. Optimise Nutrition for Sustainable Energy
Eating for energy doesn’t have to be complicated.
If like me, you want sustained energy to focus on deep thinking tasks in the morning…
Then don’t eat carbs for breakfast.
Keep your first nutrition intake fats, greens, and protein.
Then lunchtime and dinner include complex carbs with your meals.
Go for protein-rich snacks like Greek yoghurt, nuts, or protein shakes to maintain energy levels throughout the day.
Set a timer every hour to remind yourself to drink water.
Add electrolytes if you get cramps from workouts.
3. Improve Sleep Quality
The obvious one. And most neglected.
After working with thousands of clients, the biggest impact habit I’ve found is to create a screen-free buffer of 1 hour before bed.
Use this time to unwind with a book or chat with your spouse.
Everything begins to fall into place with this one meta habit.
4. Manage Stress with Meditative Workouts
You probably don’t have time to meditate each morning.
So use your suspension trainer workouts at home as a form of meditation.
When you use muscle-centric technique and your mind-muscle connection to focus on the specific muscle you are targeting…
Feeling it squeeze and stretch…
That is one focus for an extended period. Which is meditation.
Focus on your muscles throughout the entire workout, nothing else.
When your mind wanders, re-focus it back to the muscle.
You will finish workouts feeling like you’ve been on another planet.
And your lean muscle-building results will show better for it.
5. Stay Consistent & Track Progress
Use an app like MyFitnessPal or Fitbit to track workouts, meals, and daily steps.
Having a record of progress keeps you accountable.
Instead of focusing on big goals, aim for smaller weekly ones (e.g., complete 3 workouts, 5k steps, prep meals on Sunday).
Tracking calories isn’t just a vanity thing.
It allows you to see if you’re hitting the:
- Recommend daily vitamin and mineral levels
- Minimum fat intake for hormone health
- Minimum potassium intake for daily energy
- Recommended fibre intake, (most people are having too much which causes bloating, indigestion, and feeling like crap)
It’s an education on your body and what works for you.
Once you learn you can stop tracking.
If you want further guidance and a laid-out plan for all 5 habits, it’s found in The “Total Body Enhance Program:”
www.FitnessFreedomAthletes.com/Total-Body-Enhance-Program
Simple Habits For An Easier Transformation,
Coach Adam
Body Transformation Coach
Build Lean Muscle & Transform Your Body Anywhere!
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