Amazon best-selling fitness author of the ‘The Fitness Mindset’, health expert and fitness model, Brian Keane, reveals how and why to kickstart a good habit.

Brian Keane

Brian Keane

Brian Keane believes that it is essential to recognise which habits are supporting you and which are destructive to your life.  He maintains that the key is educating yourself what are good choices for your body and mind and to create healthy habits accordingly and with enough practice and repetition any behaviour, good or bad becomes automatic over time. With this is mind, here are his seven good daily habits.

Don’t skip breakfast

Breakfast is a must for all of us!  Skipping breakfast is probably the worst option.  A nutritious breakfast is very important for our health, energy levels and weight management and eating each morning is a matter of habit.  Try taking just ten minutes to have some fruit, a bowl of porridge or even an ‘on the go’ smoothie.  The last thing you want is for 11.00 AM to come around and you end up eating whatever you get your hands on just because you’re starving!

Do twenty minutes of exercise every day

You don’t have to go too crazy with this.  Just twenty minutes of high intensity interval training can work wonders for your body, energy levels and waistline.  Pick five exercises (burpees, squats, mountain climbers, sit ups and lunges for example).  Do one minute of each exercise (without stopping).  Rest for two minutes.  Repeat three times.  This will get your heart rate up, burn more calories and make you feel great afterwards.  If time is an issue, try getting up twenty minutes earlier and exercise before your breakfast.

Eat something small every few hours

Try to eat a few healthy snacks throughout the day to keep your blood sugar levels stable between meals.  Not only will you have more energy and feel better, but you’re less likely to overeat at your main meals.  Fruit and nuts are a great option.

Drink more water

A 2% drop in body water can impair coordination and massively decrease concentration.  The key to drinking more water can be as simple as always carrying a water bottle with you.  Leave it on your desk at work or beside you on the couch at home.  If it’s there and you see it, it will serve as an automatic subconscious reminder to drink more and stay hydrated.

Have some down time

This might be watching your favourite TV show or cuddling up on the couch with a loved one.  Whatever helps you to unwind.  Try this a couple of hours before bed to de-stress and unwind from the day.

Turn off your mobile phone an hour before bed

Mobile phones and other screens produce ‘blue light’ which can stop your body’s ability to produce melatonin (which makes you sleepy).  This can leave you tossing and turning all night long.  Try reading a book or magazine before bed or download a ‘blue light’ blocking app on your phone.

Sleep for eight hours

Nothing beats a good night sleep!  If you don’t get enough sleep- your body, energy and health can all take a hit so try and get eight hours every night. 

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