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Focus on the Basics - and do them Consistently!

Being a healthy and fit person doesn’t mean punishment or deprivation, far from it! A healthy lifestyle is a maintainable one. One that doesn't leave you feeling deprived or stressed and that you genuinely enjoy!

Rather than taking drastic measures to get there, implementing small changes into your life will add up to make a big difference over time - the best results come from time and consistency!


Creating a lifestyle full of great habits that you repeat on a daily basis is key. End goal quick fixes might work in the short term, but what happens when you can no longer maintain the strict routine and stop? More often than not, most of us end up in a worse off state than before.

Motivation will also only get us so far. No-one is motivated 100% of the time - not even the regular gym goer! These people have created a habit which has enabled them to continue showing up whether they 'feel like it' or not.

When we make things a habit, they become things we ‘just do’ whether we’re feeling motivated or not.


Consistently focusing on the basics will see you create habits that lead to long term, forever results.

Shifting our mindset from wanting it ‘now’ or thinking ‘it’s too hard’ and accepting that slow and steady progress will give the long term results we are after is key!

The following are a few points I believe to be the foundations to help create the healthiest, happiest version of you. The best thing about this list is that we can all begin TODAY!

  • DRINK WATER. I can’t stress this enough - I am sure the majority of the population is constantly in a mildly dehydrated state. Start your day with a big glass of water and continue from there.

  • Make whole foods your focus when eating. If it came from the ground or the land, rather than a packet, it’s got to be good for you. Aim for protein at every meal, lots of colourful fruit and veg and a source of carbohydrate such as potato, rice, pasta or bread. It doesn’t need to be fancy either - as long as you like it, who cares!

  • Move your body. Humans were not meant to be sedentary, although our lives have become increasingly so. Find something you like and do it regularly, whether it’s indoor, outdoor, team or solo based, it doesn’t matter - just move in a way you enjoy! Also aim to get your steps in daily.

  • Prioritise sleep and rest when needed. Did you know sleep deprivation is classed as 6 hours or less per night? We live very fast paced, stressful lives and rest is crucial for our bodies to function well. If you’re training, remember the recovery is where the repair and growth happen.

  • Make time for fun and socialising! This is so important and can often be down the list of priorities, it’s food for the soul though and we need it.

  • Challenge yourself - whether that be in a training atmosphere or in other areas of your life. Try something new or push yourself out of your comfort zone - it’s called personal growth!

Ultimately, it all comes down to you, no-one else will do it for you...Start small, change a little at a time and before you know it you will have created multiple healthy habits that support a longterm healthy lifestyle.

Imagine where you’ll be in 3, 6 or 12 months time if you begin now and keep chipping away - use this as your motivation to get started!


Feel free to get in contact if you have any questions or comments - I love hearing from you! Find me on Facebook - KANdoTraining, and Instagram - @kando_training

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