Identify Each Habit You Need to Change and Do It, One At a Time

By Melissa Vandett

Forget statistics and recommendations, new workouts and special diet plans.  Use your common sense. Be honest with yourself.  Take responsibility for the things you are or aren’t doing, that are keeping you from achieving your goals for better health and fitness.

Once you identify the habits you need to change, set out to change them, one at a time.  Allow each to set it before adding another. You’ll form long-term habits and avoid being overwhelmed or facing burnout.


  • Some people need to get started, others need to be more consistent and some need to change it up, for both body and mind!
    • Just start.  Even a 10-minute walk a few times a day is better than nothing.
    • Be consistent; no excuses.  The best workout isn’t useful if you aren’t doing it.
    • Mix it up, make it fun.  Try cross-fitness, yoga or spinning. Sign up for a local half marathon. Do hill repeats (walk or run) up the Melbourne Causeway.  Don’t get bored.  Challenge yourself and you’ll create change.
    • Be selfish.  Make time for yourself to do something.


Before you buy into the newest diet craze, just take an honest look at your food intake.

  • Keep a food diary to assess what needs to be changed.
  • Commit to eat more vegetables and fruits; add an extra serving of each per month.  They’re high in nutrients and fiber and can control useless calorie intake.  Feed your body what it needs.
  • Stop eating out of bags and boxes.
  • Don’t focus on big meals; eat a small amount every few hours.
  • Look at the portions you eat.  Cut back where necessary.
  • Stop using food to celebrate or console yourself.  Don’t forget the point of eating!


  • Drink more water: at least half your body weight in ounces, per day.
  • Increase your intake of water by one glass at a time
  • Soda, diet soda, juices, alcohol and coffees can add useless calories or be dehydrating.  It’s a lot of processing and detoxifying for your body, with little to no nutrient return.

If you want to make changes in your life, be it to lose weight, run a 5-K race, exercise on a regular basis, or lower your blood pressure, then be humble and brave enough to figure out what it is you who must change.

Then go make it happen.