Start building muscle with habit stacking

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Are you having trouble starting to work out like I did?

Well listen to this episode to find out how exactly I started working out regularly and other cool things I did with this new habit stacking and I learned from James clear who wrote Atomic Habits check out his book here.

Jackie from Intermittent Fasting Foodie has inspired me to try OMAD or eating one meal a day and i am loving it so far!

Gin Stephens is the other awesome lady who inspired both of us, check out her book Delay, Don't Deny and her other book Jackie from Intermittent Fasting Foodie has inspired me to try OMAD or eating one meal a day and i am loving it so far!

Gin Stephens is the other awesome lady who inspired both of us, check out her book Delay, Don't Deny and her other book .css-j9qmi7{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-direction:row;-ms-flex-direction:row;flex-direction:row;font-weight:700;margin-bottom:1rem;margin-top:2.8rem;width:100%;-webkit-box-pack:start;-ms-flex-pack:start;-webkit-justify-content:start;justify-content:start;padding-left:5rem;}@media only screen and (max-width: 599px){.css-j9qmi7{padding-left:0;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;}}.css-j9qmi7 svg{fill:#27292D;}.css-j9qmi7 .eagfbvw0{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#27292D;}

Episode Transcript

SPEAKER_00 (00:00):
Hey guys, how are you doing?
It's Monday here and I ampicking up my kids from school
as usual, sitting in the car.
This is where I love to recordfor you and today I want to talk
to you about instilling newhabits.
So this is what I learned fromreading The Atomic Habits.

(00:20):
I'm sure you've heard of thisbook if you haven't.
It's a great book.
You can read it or I would justrecommend it.
Going on YouTube and listeningto videos from the author or
summaries.
Either way, you will find ituseful.
And this is my takeaway from it.
I'm sure there's lots of them,but this was one of them.

(00:43):
But it did change my life a lot.
And this is pairing habits.
So he suggests that you pairsomething that you already know.
Something you want to startdoing with something you are
already doing.
So what I paired was right afterI drop off the kids at school in

(01:05):
the morning, right after that, Idrive to the gym.
And because I wanted to start,you know, building muscle, doing
weightlifting.
And that was my biggestobstacle.
I just didn't want to do it.
I didn't want to do it on myown.
I didn't want to do it with atrainer.

(01:26):
I didn't want to do it in aworkout class.
And I just realized after tryingall of them that I don't want to
do it at all.
But I came to terms with thefact that I need to do it to
keep strength.
And so once I realized that, Ithought, okay, well, if I need
to do it and I don't want to doit in any other way, then it

(01:46):
doesn't really matter which oneI pick because I don't like any
of them.
So I'll just pick one.
And I picked the working outwith the class, which I actually
now love and enjoy and love.
I love that I go to it.
I love being with people.
I love that I feel strong afterit.
And I just, I'm happy that I go.

(02:06):
And even if I don't feel likegoing, that habit of just simply
driving to it is working.
So I, and I acknowledge likesome mornings, I just
acknowledge to myself, I don'twant to go and I still go.
And I, Even one morning was thatI decided I'm not going and I

(02:28):
didn't pack any clothes in thebeginning of the morning.
And then by an hour later, rightbefore leaving, I thought, you
know what?
If the choice is to feel shittyand go home versus to feel
shitty and go work out, well,might as well go work out.
And I'll feel stronger after andfeel better after.
And I went and got the change ofclothes and I just went and

(02:50):
worked out and I was so proud ofmyself because I did it that I
was just really amazed at thepower of the habit.
So that's whenever I want toinstall, I don't know which word
to use, instill or install,which whenever I want to start
doing a new habit in my life,Actually, whenever I want to

(03:15):
create, do something differentin my life, I think, okay, how
can I make it a habit?
What would a habit look like?
And for this one, I decided,okay, I'm going to, as soon as I
drop them off, I go straight tothe gym.
Now, another one I paired up wasyoga.
unconsciously, I kind of did ita long time ago, was recording

(03:36):
my podcast here in the carbefore I pick up the kids.
Because I find that mypriorities are, you know, with
my kids, with my family, with myhome, and working out, keeping
strong, right, doing all theother things in my life.
I get them done first, but Ialso want to do this as well.
So I found I had this pocket oftime that was unspoken for, that

(04:01):
was quiet and I was on my ownand I've already done everything
I need to do and then I had timeto think while I was driving to
the school which is about 15 to20 minutes which was perfect for
me to prepare in my head aboutwhat I wanted to talk about,
what's important, what washelpful to me, what Are the

(04:23):
problems that I'm facing?
What are the problems that areyou facing?
And it was perfect time for meto prepare, arrive, and then
record in the quiet and reallyhonor that desire in me.
And again, that was paired withdriving to pick up the kids.
And usually I arrive early topick up the kids.

(04:45):
So I would have, you know,anywhere between 15 to 30
minutes in my car while I'mwaiting.
which is perfect.
So it's paired up again,something I'm already going to
do, which is pick up the kidsand be early.
Then I just record and I loveit.
And for the longest time, Ireally judged myself for it and

(05:08):
fought myself.
I thought, you know, this is notprofessional.
I should be doing it at home, atmy desk, at my huge microphone.
And I'm, you know, I was justreally judging it harshly as I'm
not doing it good enough and I'mnot prepared.
And I did try doing that at homeat the desk and it was okay.
And it was fine.

(05:29):
It just, I struggled with itmore and it was not as
consistent and I just didn'tenjoy it as much as I do in the
car.
So now I've given myselfpermission to fully enjoy it.
I got myself a tiny little micthat I keep in the car and I
love it because it works and Ienjoy it more.

(05:50):
That means I do it a lot more.
So, As you hear me talk aboutthese things, what are some of
the things that you can also addto your life to the habit that
you already are doing?
It's so easy.
I did that as well with makingmy bed.
Yes, it's terrible.
See, I'm judging myself that Ineeded to start making my bed.

(06:14):
I didn't grow up making my bed.
I don't know why or how, andI...
think that everyone should maketheir bed but I'm just admitting
to this maybe I did I actuallydon't remember but and I had to
teach my boys to make their bedthey don't make their bed etc
and I needed to make my own bedso now as soon as I'm done my

(06:37):
makeup I get up and I make mybed so I should usually I should
just get up and make it rightaway but I'm too sleepy and I
don't want to do it.
So again, I paired it up withsomething I'm already doing.
I do my makeup, I get up and Ilook and it's right there, the
bed, and then just make it.
So that's another habit that Istacked on doing.

(07:01):
I'll give you one more examplebefore I let you go.
And I just love that takeaway.
Maybe I should read that bookagain because I'm sure there's
like 10 other takeaways for me.
So the other one I've done waswith food and I just make it a
rule, like not a rule, but bestpractice for myself that I never

(07:25):
eat something sweet on an emptystomach.
Like to me, that sounds gross.
I don't want to do it.
I love to do it after a fullproper meal, like protein,
vegetables, carbs, whatever.
That way it feels sosatisfactory to me.
But if someone offers me a donutand an empty stomach or in

(07:48):
between meals, I don't wantthat.
I think that's gross.
So that one, I...
Got a suggestion from GlucoseGoddess.
She's on YouTube, on Insta.
And that's what she suggests isthat she says to minimize the
impact of your blood sugarspiking, you just dress your

(08:12):
carbs.
So instead of eating your carbs,even just like potatoes or
anything straight, first eat theveggies so you have the fiber in
you.
Then you eat the meat.
Or you can eat the meat first.
But mostly you do the proteinand fiber before the carbs.
And then if you put dessertright at the end of your meal,

(08:33):
that's going to minimize theimpact on your blood sugar the
most.
And so see, this is habitstacking.
Is that what it's called?
I think maybe he called it that,habit stacking.
So the habit that I already haveis...
I eat vegetables and protein andcarbs.

(08:56):
And I love eating some sweetstuff.
So I just stack that on top ofthe meal at the end.
And that feels really good.
So what habit do you want toinstall?
What habit do you want toincorporate in your life that
you haven't yet that you couldkind of tag on to or before

(09:19):
something else that you alreadyare doing?
Think about it.
Try it.
I would love to hear are thereany other habit things that
you've incorporated, installedin your life?
Gosh, I don't know which word touse.
Instill?
Install?
And I would love to hear whattakeaways you had from that

(09:40):
book.
And so you can always text me oremail me.
My info is in the podcast andI'd love to hear from you.
Otherwise, I will talk to you inthe next episode.
Love you.
Bye.