Learn About My 90 Day 'Best of You' Program - WATCH VIDEO

The 80/20 Rule is DEAD Without This ONE Thing

Share
Pin
Tweet
Post

[fusion_builder_container type=”flex” hundred_percent=”no” hundred_percent_height=”no” min_height=”” hundred_percent_height_scroll=”no” align_content=”stretch” flex_align_items=”flex-start” flex_justify_content=”flex-start” flex_column_spacing=”” hundred_percent_height_center_content=”yes” equal_height_columns=”no” container_tag=”div” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” publish_date=”” class=”” id=”” spacing_medium=”” margin_top_medium=”” margin_bottom_medium=”” spacing_small=”” margin_top_small=”” margin_bottom_small=”” margin_top=”” margin_bottom=”” padding_dimensions_medium=”” padding_top_medium=”” padding_right_medium=”” padding_bottom_medium=”” padding_left_medium=”” padding_dimensions_small=”” padding_top_small=”” padding_right_small=”” padding_bottom_small=”” padding_left_small=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” link_color=”” link_hover_color=”” border_sizes=”” border_sizes_top=”” border_sizes_right=”” border_sizes_bottom=”” border_sizes_left=”” border_color=”” border_style=”solid” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” z_index=”” overflow=”” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_blend_mode=”none” video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” render_logics=”” absolute=”off” absolute_devices=”small,medium,large” sticky=”off” sticky_devices=”small-visibility,medium-visibility,large-visibility” sticky_background_color=”” sticky_height=”” sticky_offset=”” sticky_transition_offset=”0″ scroll_offset=”0″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ align_self=”auto” content_layout=”column” align_content=”flex-start” valign_content=”flex-start” content_wrap=”wrap” spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” type_medium=”” type_small=”” order_medium=”0″ order_small=”0″ dimension_spacing_medium=”” dimension_spacing_small=”” dimension_spacing=”” dimension_margin_medium=”” dimension_margin_small=”” margin_top=”” margin_bottom=”” padding_medium=”” padding_small=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” hover_type=”none” border_sizes=”” border_color=”” border_style=”solid” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” render_logics=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”true” border_position=”all” first=”true”][fusion_content_boxes layout=”icon-with-title” columns=”1″ link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_delay=”” animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” title_size=”” heading_size=”2″ title_color=”” body_color=”” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”” hover_accent_color=”” image=”” image_id=”” image_max_width=”” margin_top=”” margin_bottom=””][fusion_content_box title=”” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

You know the secret to good health, looking great, and feeling confident?
It’s not about crash dieting, over-exercising, or swearing off your favorite foods for the rest of your life.
In Best of You, I follow the 80/20 rule.
Do moderately well 80% of the time with eating and exercising in the right way, and you’ll get your results sooner or later.
But that’s the hard part. When you get the diet and exercise protocol, how do you stick to 80%?
The answer is… habits!
The main problem arises when you have a ton of bad habits that sabotage your goals and make it feel impossible to do well. 
Based on a study, it may take anywhere from 18 days – 254 days to form a new habit — like going for a walk after eating a meal, for example.
In the study, this habit was considered formed when the participants walked 85% of the time after eating without prompting (meaning it took almost no mental effort to do it).
And because walking burns calories, those people rapidly burned around 1 pound of fat for every week and a half… without even trying to.
Can you see how useful it would be to be programmed with a good habit like that ?
So today’s email is about a brain hack you can use to form positive habits that SUPPORT your fitness and health goals, which can even override the bad habits keeping you from them.
It starts with this truth:
Building new habits is a game of replacement…Substituting one behavior for the other. Generally, this might look like:
But those are broad, vague, and obvious, and many of us are ALREADY doing these.
So what about the finer, more subtle habits?
The first exercise I want you to try is consider a bad habit YOU (personally) do almost every day that you want gone, or a repeating behavior you could do without.
Next, can you think of a good behavior to replace it with?
But let’s go a step further. Say you do this bad habit without thinking, and you can only catch yourself after you’ve already done it.
Maybe it’s too unrealistic to fully replace that habit right away — we’re not robots, after all!
So try this brain hack instead:
There’s something called an adaptive habit.
After executing on a bad habit, follow up with the good habit as if the bad one never happened.
Here’s a small example:
Have a habit of ordering a soda every time you go out for lunch?
Try drinking a glass of water right after you catch yourself ordering your next soda.
When you first try this brain hack, the bad habit is like a closed loop (programmed to self-repeat), but you can rewrite it in the brain as an open loop that you MUST close with the good behavior.
Stacking good behavior on the backend takes advantage of the recently fired neurons in your brain after doing the bad habit…
But then recruits different neurons to execute the good habit you choose to follow up with.
The temporal mismatch causes the bad habit to become apparent, meaning it’ll help you break it (in our example, this means next time you’ll realize BEFORE you order your regular soda).
Additionally, stacking the adaptive habit over time recruits neurons that dismantle the sequence that led you to act out the bad habit (meaning soon you won’t WANT to order a soda).
Make sense ?
It’s easy to see where this can come in handy for fitness and health.
Start small, but soon you could be replacing many different behaviors which will pay off big time.
So today , I want you to identify one thing keeping you from your goals.
Think of a bad habit you want GONE.
What will you replace it with, starting right now?
Try this exercise with me and let me know how it goes!

[/fusion_content_box][/fusion_content_boxes][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Share

Share This Post

Share
Pin
Tweet
Post
Suzan Galluzzo

Suzan Galluzzo

I’m Suzan Galluzzo, Personal Trainer, Group Trainer and Nutrition Specialist, and a mom, too. And I’m here to tell you that you can have it all (without losing your cool). I know what it’s like to be that mother, wife, and caregiver who spends most of her nights awake only to have a full-time, relentless job waiting in the morning. Without her, the household doesn’t run. I get it. Read More >

View

Related Posts

Please

Leave a Comment

Scroll to Top