Healthy Habits Everyone Should Have

Healthy Habits Everyone Should Have

Focusing on adding healthy habits is the driving force to making positive change. Below are eight healthy habits that everyone should have. I’ve separated them into three main categories: Training, Nutrition and Lifestyle.

Let’s check them out!


Exercising 3-5 days a week – Doing a combination of a well designed strength training and Metabolic Conditioning program will help you get leaner and more athletic. It will make you look and feel great while increasing strength, speed and endurance. We prefer strength training for a majority of the session with Metabolic Conditioning at the end. For most people, the 3rd through 5th session can have increasing amounts of cardio.

Flexibility 5 days a week – Working on your flexibility is essential to preventing injuries, improving your posture and performance. This will lead to a better metabolism and avoids the frustration of being in pain. A combination of rolling techniques and stretching should be performed for about 10 minutes per day. Special attention should be paid to the hips, quads, calves and pecs.

Hip Flexor Stretch


Eating for a goal – You’re always trying to be healthy, have great energy and improve your fitness. But at all times you’re either trying to lose body fat, maintain your body fat or add muscle. Your nutrition plan should reflect that.

Meal prepping – Cooking food for several days will save you a significant amount of time and money. Plus, it makes it effortless to hit you nutrition goals. Here’s 5 tips to save you time while meal prepping.

eating a salad


Sleeping 7-9 hours a night – Getting deep quality sleep will optimize your energy, mood and mental/physical performance. Without it, our body goes in freak out survival mode, which is not the happy place it wants to be 🙂 Check out this blog on how to improve your sleep.

Drinking 3/4 your body weight in ounces of water – Drinking 3/4 of your body weight in ounces of water is a great estimate for optimal fluid intake. This will provide great energy, metabolism and improve overall health. As a bonus, avoid all calorie containing liquids.

Time management – This is a skill that if people actively tried to improve, it would dramatically improve their quality of life. Most people waste signifiant amounts of time by not keeping priorities top of mind and following through with them everyday. Maximize your time and you’ll have more time to do the things you love.

Practicing mindfulness daily – Mindfulness is the act of being fully present at all times. Instead of worrying about the past or obsessing about the future or something else, just be in the moment. A good tip is when you catch yourself being distracted, remind yourself what you are doing at that moment. For example, when I start drooling over the new Oatmeal Chocolate Quest Bars in my peripheral vision, I need to pause and remind myself, “I’m writing this blog.”

Practice meditation 5-10 min a day to improve your focus, happiness and calm your mind. The morning are usually the best time for this to start your day with clarity. Check out for a breakdown of how to get started.


Healthy Habits Review

While there are many healthy habits and skills you need to be lean and athletic, these are probably the most important ones.

We recommend focusing on adding one healthy habit at a time. That will make it easy to seamlessly integrate them into your lifestyle.

At Faster Fitness we have an accountability program that helps you integrate these habits into your lifestyle. So if you want faster results or want to be lean, please click “Request More Information” below to learn more about what we do.

About the Author: Marshall Ray

Marshall Ray is a Certified Strength and Conditioning Specialist (CSCS), Level 2 Poliquin International Certified Strength Coach (PICP), Biosignature Practitioner and a certified Precision Nutrition Coach (Pn1). He is the founder of Faster Fitness and co-founder of Femme Fit. He's passionate about building a community of people who love fitness and taking control of their health.