In a world filled with fitness trends and flashy diets, it’s easy to get caught up searching for the next big thing—the magic solution that will finally deliver the results you’ve been chasing. But the truth is, when it comes to health and fitness, the simple (but not easy) things are what will actually help you reach your goals. The real power lies in mastering the basics, particularly our Big Five Habits, and committing to the consistent, often mundane actions that truly drive lasting change.
One of our clients, Nick, experienced the all-too-familiar cycle of losing weight, only to gain it back. After trying various diets and workout programs, he realized that the problem wasn’t his lack of effort, but the unsustainability of the solutions he had turned to. What finally made a lasting impact for Nick was adopting the Big Five Habits that we teach at Reformed Fitness. By focusing on these simple, consistent actions, you will not only lose the weight again but you will actually be able to maintain his progress in a way that fits seamlessly into your busy life.
Embracing Simplicity for Real Results
Nick, a busy business leader with a demanding schedule, had tried working with a health coach in the past—in the hopes of finding a weight loss solution to reach his health and fitness goals. He got tremendous results… The only problem was it wasn’t sustainable because he had sacrificed his way of life along the way. Despite all these efforts, he was more frustrated as the same cycle of fleeting results continued.
Working with Reformed Fitness, he learned the power of simplicity and consistency. Instead of chasing the latest trends, he embraced our Big Five Habits—the small, effective actions that, when compounded over time, lead to sustainable change.
The Big Five Habits for Lasting Success:
1. Structured Exercise: Efficiency Is Key
Nick discovered that he didn’t need to spend hours in the gym to see results. By sticking to evidence-based workouts designed for efficiency, he was able to make progress with just two 30-minute sessions per week. Structured strength training, focused on proper form and progression, helped him build muscle and boost his metabolism.
2. Daily Movement: Make It a Lifestyle
Movement doesn’t have to be confined to formal exercise. Start by incorporating more activity into your daily life, whether it was taking the stairs, stretching during breaks, or going for short walks. This approach helped her stay active, burn calories, and feel more energized throughout the day. We recommend 7500 steps as a daily goal.
3. Balanced Nutrition: Fueling the Body Right
Like many others, you’ve probably experimented with countless diets. But the true breakthrough comes when you shift to a sustainable approach to nutrition. Instead of restrictive fad diets, we help you implement and focus on balanced, nutritious eating that you can actually maintain long-term. Flexible, healthy meals become the foundation for success.
4. Hydration: Simple but Essential
Staying hydrated is often overlooked, but it’s a critical piece of the puzzle. By consistently drinking enough water, you improve your workout intensity, boost your energy, and enhance her overall well-being including fat loss. This simple habit should not be overlooked if your goal is to lose fat. We recommend 50% of your body weight in ounces daily.
5. Sleep: The Missing Piece to Recovery
The importance of sleep cannot be overstated. By making sleep a priority, you give your body the time it needs to recover and recharge. Sleep is really where we get results from exercise because when we’re sleeping your body goes into overdrive repairing muscle tissue and shedding fat. Getting quality sleep will help manage stress, perform better in workouts, and maintain mental clarity.
Small Actions, Big Results: Why These Habits Work
The beauty of these habits is their simplicity and sustainability. They’re not quick fixes; they’re habits that you can easily incorporate into your daily life and maintain for the long haul. Our client transformations are proof that the basics—structured exercise, daily movement, balanced nutrition, hydration, and quality sleep—are the building blocks of real, lasting results.
By focusing on these five pillars of wellness, Nick and many other clients have achieved the fat loss they had been chasing for years. None of them needed extreme measures—just consistency and commitment to the fundamentals.
Ready to Master the Basics?
If you’re ready to see real, lasting results like Nick, it’s time to focus on the Big Five Habits. At Reformed Fitness, our programs are designed to help you integrate these core habits into your life, no matter how busy your schedule may be. These habits are the key to achieving your goals and living a healthier, more balanced life.
Join us today and start mastering the basics for a healthier, happier you.
Schedule your FREE Discovery Call and let’s work together to create a personalized plan that incorporates these key habits into your daily routine. Make fitness simple, sustainable, and truly life-changing.
Stay Fit,
Xavier Robinson
Founder, Reformed Fitness