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Index
Your Free Gift
Introduction Healthy Habits Flipping the switch Chapter 1 My Habits: The Mindset and Systems for a Healthy Body How I Established My Habit Schedule My morning routine Chapter 2 Compound Growth + Mini Habits = Big Impact What Does It Take to Transform? What is transformation? Making a long-term commitment Investing in your future Healthy Habit Change - Why Small Is Actually Big Incremental introduction Blocking out temptation The Marketing Geniuses – Avoiding the Lure of the Diet and Fitness Fad The Trouble with Trends Holiday marketing No Plan = No Direction Structuring your day G.O.A.L.S - Goals Offer Alternative Life Stories DR. ACTION™ Dream Big Relevant Action Coordinates Time Implement Opportunity Now Chapter 3 STOP>REVIEW>PIVOT and POWER STOP - Where Do You Sit Right Now on a Scale of One to 10? Summarizing your score REVIEW - Reflection and Observation An example review PIVOT - A Change of Direction Habit pivoting Goal pivoting POWER - A Renewed and Committed Focus for Your Health Confidence Builders - The One Percent Changes Making a one percent change every day Chapter 4 How to Switch on Your Diet Habits Are You Prepared to Switch? - How to Turn off Your Former Diet Habits Why a switch can add years to your life Sustainable Diets are not Complicated! Eating for sustainability The Eight Tips to Develop a Long Term Healthy Habit Plan for Your Diet High-quality input = High-quality output Practical Steps to Implement Your Habit Switch Chapter 5 How to Switch on Your Fitness and Exercise Habits They Have It All Wrong! - Why Pain Doesn’t Equal Gain Why people give up on exercise How did I manage to achieve my goal of 1,000 sit-ups per week in less than 90 days? Don’t Aim for Elite Fitness The Seven Tips to Implement Your Habit Plan - How to Master a Fitness Plan for the Long Term Chapter 6 Avoiding a Habit Short-Circuit When Bad Habits Re-Emerge Revisit your schedule Use existing momentum Don’t miss more than two days Make your environment conducive to success Mix things up Revisit your goals to ensure alignment The resilience factor Reward and celebration – The Goal Loop The Purpose of the Goal Loop Cyclical Phases Phase One: Setting Your Goals Phase Two: Establishing Supportive Daily Habits Phase Three: Daily Action Phase Four: Achieving Your Goals and Celebrating Decision Making with the Future in Mind Eradicate the Perfection Mindset Escaping perfectionism Group Energy - The Power of Others Link It Back to Your Two Why’s Chapter 7 Implement and Take Action Actionable Items Conclusion The Power of Small Using review to your advantage Making Progress Every Day Input equals output Please Leave a Review About the Author References
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