Latest / The Kathie Owen Perspective Podcast / 118. Change Routines and Habits | Easy Tips

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118. Change Routines and Habits | Easy Tips · The Kathie Owen Perspective Podcast

• 0:02
  As a dedicated and certified fitness trainer and life coach, I've had the privilege of working with numerous individuals striving to improve their overall wellbeing.
• 0:14
  One of the first questions I often ask when I'm coaching someone for the first time is, what does your routine look like?
• 0:21
  The reason behind this inquiry is simple.
• 0:25
  Routines play a crucial role in shaping our daily lives and have profound impact on our physical health and mental wellbeing and productivity.
• 0:36
  In today's video, I aim to guide you through the process of understanding the importance of routines and incorporating fitness into your daily life.
• 0:46
  By making intentional choices and establishing healthy habits, you can unlock a wealth of benefits that will enhance your overall quality of life.
• 0:56
  We're gonna delve into the significance of routines and how they influence different aspects of our lives.
• 1:04
  Additionally, we'll explore strategies to access your current routine, set meaningful goals, and design a balanced schedule that integrates fitness seamlessly.
• 1:16
  Whether you are a beginner taking the first steps toward a healthier lifestyle or someone looking to optimize their existing routine, this video will provide you with the valuable insights and practical tips to create positive change.
• 1:32
  So let's embark on this journey together where we will uncover the power of routines and discover how fitness can be an integral part of your daily life.
• 1:43
  By the end, you'll be equipped with the knowledge and tools necessary to cultivate habits that support your wellbeing and propel you towards your fitness goals.
• 1:55
  You're listening to Kathie's Coaching podcast.
• 1:57
  I'm your host, Kathie Owen.
• 2:00
  On this channel, we talk about having a growth mindset, healthy habits, fitness, and even some Reality Transurfing.
• 2:08
  First of all, before we even get started, we need to understand routines.
• 2:13
  What are they and why are they so powerful?
• 2:16
  Routines are the building blocks of our daily lives.
• 2:19
  They provide structure, stability, and a sense of predictability.
• 2:24
  They encompass the habits, rituals, and patterns that shape our behaviors and guide our actions.
• 2:30
  While routines may seem mundane or trivial, they have a profound impact on our overall wellbeing.
• 2:38
  A routine can be defined as a consistent and repetitive sequence of actions or activities that we engage in regularly.
• 2:46
  These actions can range from simple tasks like waking up at a specific time or having a morning cup of coffee to more complex activities such as exercising, working, or spending time with loved ones.
• 3:01
  There is power in routines.
• 3:03
  Routines serve as powerful tools for productivity, mental health, and physical wellbeing.
• 3:09
  That is why I talk about these so often.
• 3:13
  They bring a sense of order to our lives.
• 3:15
  They reduce decision fatigue and free up mental space for more important tasks.
• 3:21
  Routines provide a framework for achieving our goals and helping us navigate through daily challenges more efficiently.
• 3:29
  By incorporating routines into our lives, we can optimize our productivity and enhance our ability to focus.
• 3:35
  When we have established habits and a predictable schedule, our minds can operate on autopilot For routine tasks, I talk about this all the time.
• 3:46
  This allows us to channel our mental energy towards more demanding or creative endeavors.
• 3:53
  Routines offer a sense of stability and control, which can be particularly beneficial for our mental health.
• 4:00
  They provide a source of comfort and reduce stress by creating a sense of familiarity and predictability in our lives.
• 4:09
  Routines also offer opportunities for self-care and relaxation, promoting emotional wellbeing and resilience.
• 4:19
  When it comes to fitness routines play a pivotal role in establishing consistent exercise habits.
• 4:25
  By incorporating fitness activities into our routines, we ensure regular physical activity improve our cardiovascular health, boost our energy levels, and maintain weight effectively.
• 4:38
  Routines also contribute to better sleep patterns, healthier eating habits, and increased overall physical wellbeing.
• 4:47
  As you reflect on your own life during this video, consider the impact your current routines have on your wellbeing.
• 4:54
  Are they supporting your goals in helping you lead a healthy and fulfilling life?
• 5:00
  In the next section, we will explore how to assess your current.
• 5:04
  Existing routine and identify areas for improvement.
• 5:09
  By gaining a deeper understanding of your habits, you'll be better equipped to introduce fitness seamlessly into your daily life.
• 5:18
  And this is what I work on with my clients.
• 5:23
  To create meaningful change and incorporate fitness into your routine, it's essential to start by assessing your current habits and identifying areas for improvement.
• 5:34
  This self-reflection process will provide you with valuable insights and into how your existing routines align with your goals and where adjustments can be made.
• 5:44
  Here's how you can begin.
• 5:48
  Reflection and awareness.
• 5:50
  Take a step back and reflect on your daily activities.
• 5:54
  Pay attention to how you spend your time, the habits you engage in, and the impact they have on your overall wellbeing.
• 6:01
  Cultivate self-awareness and be honest with yourself about your current routines.
• 6:06
  Identify your strengths and weaknesses of your current routine.
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  What aspects are working for you.
• 6:13
  And which areas could use improvement?
• 6:17
  Consider factors such as work commitments, family responsibilities, leisure activities, and personal habits.
• 6:26
  And then conduct a time audit to gain a clear understanding of how you allocate your time throughout your day, track your activities, and the time spent on each for a few days or a week.
• 6:38
  This will help you identify time gaps or areas where you can optimize your schedule for fitness activities.
• 6:45
  Prioritization, determine your priorities and values.
• 6:49
  What matters the most to you?
• 6:51
  Is it your health, your career, your family life, your relationships, or personal growth?
• 6:58
  And those can be all of them as well.
• 7:01
  Understanding your priorities will help you allocate time and energy accordingly, and make conscious choices that align with your goals.
• 7:09
  And then identify obstacles cuz we all have obstacles.
• 7:14
  Recognize any obstacles or challenge that may hinder the integration of fitness into your routine.
• 7:21
  It could be lack of time.
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  Lack of motivation or resources.
• 7:26
  By acknowledging these barriers, you can proactively find solutions and develop strategies to overcome them.
• 7:33
  If you visit my website at the very top of the page, I say, Lack of motivation sucks.
• 7:40
  Don't let that be you.
• 7:42
  Motivation is a funny thing and I talk about it all the time on this channel, and I also talk about habits.
• 7:49
  And if you'd like to download the hot habit checklist, I invite you to go to kathieowen.com/habits.
• 7:59
  But by going through this assessment process, you gain a clearer understanding of your current routine and areas where adjustments can be made.
• 8:08
  Remember, this is not about perfection, but it is about progress.
• 8:14
  And in the next section we will explore how to set meaningful goals and align them with your priorities.
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  Paving the way for a well-balanced routine that includes fitness seamlessly.
• 8:27
  Setting clear goals is a fundamental step in creating a routine that incorporates fitness effectively.
• 8:33
  By defining your objectives and aligning them with your priorities, you lay the foundation for a purpose-driven and well-balanced lifestyle.
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  Here's how you can set meaningful goals and make them an integral part of your routine.
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  Smart goals.
• 8:50
  I talk about smart goals all the time too.
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  Utilize the smart goal setting framework to establish goals that are specific.
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  They're measurable, achievable.
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  They are relevant and time bound.
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  For example, instead of setting a vague goal like get fit, set a smart goal such as complete a 5K race in three months by following a structured running program.
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  Identify your why.
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  Understanding the underlying reasons behind your fitness.
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  Ask yourself why you want to achieve these goals and how they align with your current values and priorities.
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  Connecting emotionally with your goals will provide you with a strong sense of motivation and commitment.
• 9:42
  And break it down.
• 9:43
  Break your long-term goals down into smaller, manageable milestones.
• 9:49
  This makes them less overwhelming and allows for a sense of progress along the way.
• 9:54
  Each milestone achieved brings a sense of accomplishment and keeps you motivated to continue.
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  Prioritize and schedule.
• 10:03
  And once you have identified your fitness goals, prioritize them within your routine.
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  Consider the most optimal times of day when you can dedicate focus time to your fitness activities.
• 10:16
  Block out specific time slots in your schedule to ensure consistency and accountability.
• 10:23
  This one is huge.
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  I always ask my clients what does your schedule look like?
• 10:29
  Put the time in your schedule that you will be exercising this week and make it a non-negotiable, but also leave your self room for rain out days.
• 10:42
  There's gonna be days when you're going to miss and you don't wanna be perfect.
• 10:47
  You just wanna strive for progress.
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  Balance and integration.
• 10:52
  Remember that a well-rounded routine goes beyond fitness alone.
• 10:57
  Consider how your fitness goals can be seamlessly integrated into other areas of your life.
• 11:02
  For example, you can combine physical activity with spending quality time with loved ones by organizing group workouts or outdoor activities together.
• 11:14
  For example, when I'm in the gym, I like to watch my YouTube videos that teach me something.
• 11:19
  So therefore, I'm not looking at the TVs that are constantly blasting the fear porn news.
• 11:27
  I turn that off and watch my YouTube videos instead.
• 11:32
  Flexibility and adaptability remain open to adjusting your goals and routines as circumstances change.
• 11:39
  Like I said, Allow for rain out days.
• 11:43
  Life is dynamic and being adaptable allows you to navigate challenges and maintain a sustainable routine.
• 11:51
  Embrace flexibility while staying committed to your core objectives by setting meaningful goals and aligning them with your priorities.
• 12:00
  You give purpose and direction to your routine.
• 12:03
  In the next section, we will delve into the process of designing a balanced routine that encompasses various aspects of your life, including fitness.
• 12:15
  So stay tuned to discover practical tips on structuring your day for optimal wellbeing.
• 12:21
  I love balance.
• 12:22
  In fact, one of my little mantras or auto suggestions is everything is as it's supposed to be in balance.
• 12:31
  Creating a balanced routine is key to leading a fulfilling and well-rounded life.
• 12:37
  By incorporating various aspects of your life into fitness, into your daily schedule, you ensure that you prioritize and allocate time for activities that contribute to your overall wellbeing.
• 12:50
  Here's some tips for designing a balanced routine.
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  Number one, identify key areas.
• 12:56
  Start by identifying the key areas of your life that require attention and nurturing.
• 13:02
  These may include work, family, relationships, personal growth, self-care, and of course fitness.
• 13:09
  Recognize that each area's interconnected and contributes to your overall happiness and fulfillment.
• 13:16
  It's all about balance.
• 13:18
  Number two time allocation.
• 13:20
  Assess the time available to you each day and determine how much time you can realistically allocate to each area.
• 13:27
  Be mindful of your energy levels and productivity throughout the day.
• 13:32
  Consider peak times when you feel most focused and energetic for activities that require more mental or physical effort.
• 13:40
  And number three, prioritize your activities based on your goals and values.
• 13:46
  Allocate sufficient time for your fitness activities, ensuring they receive the attention they deserve.
• 13:53
  Strike a balance between work, personal time, relationships, and self-care to avoid burnout and maintain a sense of fulfillment.
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  Number four, time blocking.
• 14:04
  Implement time blocking techniques to structure your day effectively.
• 14:09
  Set aside dedicated blocks of time for specific activities, including work, fitness, self-care, and leisure.
• 14:17
  This helps create a sense of structure, reduces decision fatigue, and ensures that you have dedicated time for your fitness in your routine.
• 14:29
  Number five, multitasking opportunities.
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  Look for opportunities to multitask and combine activities whenever possible.
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  For instance, you can listen to an educational podcast or audio books while exercising, or engage in quality family time while going for a walk together.
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  This allows you to optimize your time and make the most of each moment.
• 14:54
  Number six, flexibility and adaptability.
• 14:57
  Remain flexible and adaptable in your routine.
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  Life is full of unexpected events and changes, so be willing to adjust your schedule when necessary.
• 15:07
  Embrace the concept of progress over perfection.
• 15:11
  I can't stress that enough and remember that maintaining a healthy balance is a lifelong journey.
• 15:19
  Designing a balanced routine requires thoughtful consideration and mindful planning.
• 15:24
  I like to plan my weeks on Sunday, and actually Monday mornings are my busiest client days because I'm busy helping my clients set up their schedules for the week.
• 15:37
  By incorporating fitness alongside other important aspects of your life, you create a harmonious and sustainable routine that supports your overall wellbeing.
• 15:47
  In the next section, we will explore practical strategies for incorporating fitness into your routine seamlessly.
• 15:53
  I'm all about making it easy and simple.
• 15:57
  Stay tuned for actionable tips and insights to make fitness an enjoyable and integral part of your day.
• 16:04
  Incorporating fitness into your routine is not just about adding another item on your to-do list.
• 16:10
  No, it's not about that.
• 16:12
  It is about seamlessly integrating physical activity into your daily life in a way that feels enjoyable and sustainable.
• 16:22
  Here are some practical strategies to make fitness a natural part of your routine.
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  Number one.
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  Start by exploring different fitness activities and find ones that resonate with you.
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  It could be anything from running, swimming, cycling, dancing, yoga, or strength training.
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  Experiment with different options to discover activities that you genuinely enjoy and look forward to.
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  Number two, set realistic expectations.
• 16:51
  Be realistic about your fitness goals and capabilities.
• 16:55
  Start with manageable activities and gradually increase intensity or duration over time.
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  This approach prevents burnout and reduces the likelihood of getting discouraged.
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  Celebrate small victories along the way to stay motivated.
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  Number three, one of my favorites.
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  Morning rituals.
• 17:15
  Consider incorporating fitness into your morning routine.
• 17:18
  Waking up a bit earlier and dedicating time for a workout, stretch, or meditation sets a positive tone for the rest of your day.
• 17:28
  Morning exercises, boosts energy levels, enhances mental clarity, and kickstarts your metabolism.
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  Research shows this.
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  Number four, lunch break workouts.
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  Utilize your lunch break as an opportunity to engage in physical activity.
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  Whether it's a brisk walk, a quick body weight workout, or a fitness class.
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  Use this time to recharge and rejuvenate.
• 17:52
  Not only does it contribute to your physical wellbeing, but it also enhances productivity and mental focus for the afternoon.
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  I can vouch for this.
• 18:02
  Endlessly.
• 18:03
  I do workout circuits as the corporate wellness director at OCuSOFT and when I do these lunch workouts, at first they were like, oh, I'm so tired.
• 18:14
  I can't exercise, can't exercise.
• 18:16
  Well, I walked into the warehouse after one of their really good workouts and they were like,"Kathie you were right.
• 18:22
  You were right.
• 18:23
  I feel so much better.
• 18:24
  I have so much more energy." It just works that way.
• 18:30
  Number five, active transportation.
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  What does that mean?
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  Whenever possible, choose active modes of transportation.
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  Opt for walking or biking instead of driving short distances.
• 18:43
  If you rely on public transportation, get off a stop earlier and walk the rest of the way.
• 18:49
  These small changes actually add up and increase your overall daily activity levels.
• 18:55
  Number six, make it social.Incorporate fitness into your social interactions.
• 19:01
  Invite friends or family members to join you for a workout or participate in group fitness classes.
• 19:07
  Not only does this provide accountability, but it also strengthens relationships and creates a supportive fitness community.
• 19:16
  Number seven, home workout convenience.
• 19:20
  If time constraints or other commitments make it challenging to go to a gym or fitness center, consider home workouts.
• 19:26
  There are numerous online workout programs, apps, and YouTube channels that offer a wide variety of guided exercise you can do from the comfort of your own home.
• 19:37
  And number eight, schedule and commit.
• 19:40
  Treat your fitness activities as non-negotiable appointments with yourself.
• 19:45
  I mentioned this earlier.
• 19:47
  Schedule them into your calendar and honor those time slots.
• 19:51
  By making a commitment and treating fitness as a priority, you establish a consistent routine that becomes an integral part of your day.
• 20:00
  Remember, fitness is not a one size fits all approach.
• 20:05
  Find what works best for you and adapt it to your unique schedule and preferences.
• 20:10
  With these strategies, you can seamlessly incorporate fitness into your routine, making it a joyful and sustainable part of your daily life.
• 20:19
  In the next section, we will discuss the importance of creating daily habits to support your fitness journey.
• 20:26
  So stay tuned for valuable insights on building long lasting habits for success.
• 20:31
  I love some habits.
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  Why is that?
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  Habits are something we do unconsciously and our brains don't know the difference between a good habit and a bad habit.
• 20:41
  And I teach habits all the time.
• 20:44
  In fact, I've got the hot habit checklist that will have you building healthy habits in no time.
• 20:50
  But the reason I like habits is because we can train our brains to work for us instead of against us with the habits.
• 20:59
  But building daily habits is a powerful way to ensure consistency and long-term success in your fitness journey.
• 21:06
  By establishing routines and making fitness a non-negotiable part of your day, you create a strong foundation for achieving your goals.
• 21:14
  Here are strategies for creating and maintaining daily fitness habits.
• 21:20
  Start small.
• 21:22
  I say this all the time, and I love how the book, the Slight Edge, teaches us the 1% better today than yesterday habit.
• 21:31
  Begin with small, achievable actions that are easy to incorporate into your routine.
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  For example, commit to a 10 minute workout or a short walk every day.
• 21:41
  Starting small helps overcome resistance and builds momentum towards more significant changes over time.
• 21:48
  Number two, consistency over intensity.
• 21:53
  Oh my goodness.
• 21:54
  This one is good.
• 21:55
  Focus on consistency, which means going regularly rather than intense workouts sporadically.
• 22:03
  Regular, moderate exercise yields better results.
• 22:07
  I'm here to tell you this than occasional intense workouts.
• 22:12
  Aim for daily movement and gradually increase the duration or intensity as your fitness level improves.
• 22:19
  Number three, anchor your habits.
• 22:22
  What does that mean?
• 22:23
  Well, you wanna anchor your fitness habits to existing daily routines or cues.
• 22:29
  For instance, you tie your workout to a specific time, such as right after waking up or before dinner.
• 22:36
  Linking your fitness habits to establish routines increases the likelihood of follow through.
• 22:43
  And I also talk about the.
• 22:44
  This in the hot habit checklist.
• 22:47
  Track your progress.
• 22:48
  Keep a record of your fitness activities and progress.
• 22:52
  Tracking allows you to visualize your efforts, stay motivated and celebrate milestones.
• 22:58
  Use a fitness app, a journal, or a simple spreadsheet to monitor your workouts, distances, or other relevant metrics.
• 23:06
  So during C O V I D, I trained all my clients using the fitness app on the Apple Watch and I could monitor their workouts, and I also teach all of my clients across the board how to monitor their workouts, how to be better than yesterday, just using the fitness app.
• 23:26
  Number five, accountability and support.
• 23:29
  Seek accountability and support to stay committed to your fitness habits.
• 23:35
  Find a workout buddy.
• 23:36
  Join a fitness group or classes.
• 23:38
  Hire a personal trainer or a coach.
• 23:41
  I'd be happy to help you.
• 23:42
  Sharing your goals and progress with others provides motivation, encouragement, and a sense of comradery.
• 23:50
  Overcome obstacles it's not if it's when you're gonna hit an obstacle.
• 23:57
  Identify potential obstacles that may hinder your fitness habits and develop strategies to overcome them, whether it's time constraints, lack of motivation, or external factors.
• 24:09
  Have a plan in place to navigate challenges and stay on track.
• 24:13
  Adaptability and problem solving are key.
• 24:17
  Number seven, enjoy the process.
• 24:19
  Find ways to make your fitness routine enjoyable.
• 24:22
  Discover activities that bring you joy and make you look forward to your workouts.
• 24:27
  It could be listening to uplifting music, exploring a new exercise class, or exercising outdoors in nature.
• 24:34
  When you enjoy what you're doing, consistency becomes easier.
• 24:39
  And celebrate and reward.
• 24:42
  Celebrate your achievements and reward yourself along the way.
• 24:45
  Recognize your progress, whether it's completing a milestone, hitting a personal best, or consistently sticking to your routine.
• 24:54
  Reward yourself with non-food related incentives that align with your goals.
• 25:00
  By creating daily fitness habits, you embed physical activity into your lifestyle.
• 25:05
  Over time, these habits become second nature, and maintaining your routine becomes effortless.
• 25:11
  With dedication, consistency, and a positive mindset, you can build sustainable habits that support your fitness journey and continue to a healthier, happier life.
• 25:22
  Building healthy habits is a powerful way to ensure consistency and long-term success in your fitness journey.
• 25:29
  By establishing routines and making fitness a non-negotiable part of your day, you create a strong foundation for achieving your goals.
• 25:36
  Here are strategies for creating and maintaining daily fitness habits.
• 25:42
  All right.
• 25:42
  Congratulations on taking the first step towards creating a balanced routine that incorporates fitness into your life.
• 25:49
  This is exactly where I begin with every client I coach, whether it's on fitness, on business, entrepreneurship, or just trying to stay consistent in their life on their goals.
• 26:03
  So throughout today's video, we have explored the significance of routines.
• 26:08
  We've assessed our current habits, set meaningful goals, designed well-balanced schedule, and discussed practical strategies for incorporating fitness seamlessly.
• 26:20
  Now it's time to summarize our takeaways and encourage you to take action.
• 26:25
  Number one, we talked about routines and fitness.
• 26:28
  Routines serve as the basic foundation for healthy and fulfilling life.
• 26:33
  That is why I always talk about routines first.
• 26:37
  By incorporating fitness into your routine, you enhance your physical wellbeing, boost productivity, and support your mental health.
• 26:47
  Number two, assess your routine.
• 26:50
  Reflect on your current routine, identify strengths and weaknesses, and determine areas for improvement.
• 26:56
  This self-awareness allows you to make intentional changes that align with your goals.
• 27:02
  And number three, set goals and prioritize.
• 27:06
  Establish smart goals and align them with your values and priorities.
• 27:11
  Prioritize your fitness activities within your routine, making them non-negotiable and an integral to your daily life.
• 27:23
  Number four, design a balanced routine.
• 27:25
  This is one thing I really help my clients with.
• 27:29
  I create well-rounded routine that encompasses various aspects of their lives, including work, personal time, relationships, self-care and fitness.
• 27:41
  Find a harmony and a balance between these areas that lead to a fulfilling life.
• 27:48
  And number five, incorporate fitness seamlessly.
• 27:51
  I want it to be easy for you.
• 27:53
  Explore different fitness options, find activities you enjoy and seamlessly integrate fitness into your daily routine.
• 28:02
  Utilize morning rituals, lunch breaks, active transportation and home workouts to make your fitness accessible and enjoyable.
• 28:13
  Number six, create daily habits.
• 28:17
  Build daily fitness habits that become second nature.
• 28:20
  Start small, stay consistent.
• 28:22
  Track your progress.
• 28:25
  Seek accountability, overcome obstacles, and find joy in the process.
• 28:31
  And finally, we want to continuously track our progress, measure key metrics, and make adjustments as necessary.
• 28:39
  Stay flexible, listen to your body, seek guidance when needed, and adapt your routine to ensure sustain growth and improvement.
• 28:48
  Now armed with this knowledge and guidance, it's time to take action, start implementing the insights you've gained, and make the necessary changes to create a routine that supports your wellbeing and includes fitness as an integral part of your life.
• 29:05
  Remember, progress is a journey, and each step forward is a step closer to the healthier, happier life you deserve.
• 29:14
  Here's to your success in creating a balanced routine and embracing a fit life.
• 29:19
  Go forth with determination, commitment, and a positive mindset.
• 29:24
  You have the power to transform your routine and unlock a world of possibilities.
• 29:30
  Start today and embrace the impact of routines and fitness on your journey to holistic wellbeing.
• 29:39
  All right, that's my episode for today.
• 29:42
  If you like this episode, please be sure to give it a thumbs up.
• 29:46
  And if you know somebody who can benefit from this, please share with them.
• 29:50
  Thank you for spending part of your day with me.
• 29:53
  Go out and enjoy the rest of your day.
• 29:56
  And until next time, I will see you next time.
• 29:59
  Peace out and Namaste.