10 (Free!) Habits That Fit People Do
In a recent chat with a client, I found myself offering a simple yet powerful approach: ‘fake it til you make it’ meets ‘do what fit people do.’ It’s not about pretending—it’s about adopting the small, consistent habits that fit people practice daily. Over time, these habits will reward you, shaping not just your fitness, but your overall lifestyle.
Fitness isn’t about quick fixes; it’s about sustainable, everyday choices.
So, if you’re looking to build better habits, here are 10 free and simple things fit people do that you can start implementing today:
1. They Have a Morning and Night Routine
Fit people don’t just wing their day—they set themselves up for success. A structured morning and nighttime routine helps regulate sleep, reduce stress, and create time for movement and self-care.
Try this: Set a consistent wake-up and bedtime, even on weekends. Start your day with movement, hydration, and a protein-packed meal.
2. They Eat the Same Breakfast (and Likely the Same Lunch) Most Days
Decision fatigue is real. Fit people simplify their meals by having go-to staples instead of constantly stressing over what to eat.
Try this: Find a balanced breakfast and lunch that works for you—high protein, whole foods—and stick with it for consistency.
3. They Move More
It’s not just about gym time; daily movement matters. Fit people hit their step goals, take the stairs, walk instead of drive, and generally move more throughout the day.
Try this: Park farther away, take walking meetings, or get up every hour to move.
4. They Make Meals Simple
Instead of stressing over complex recipes, fit people keep meals simple with single-ingredient foods.
Try this: Build your meals around lean protein, vegetables, healthy fats, and complex carbs instead of searching for complicated recipes.
5. They “Never Miss Twice”
Missing a workout or having an off-track meal isn’t the problem—letting it turn into a habit is. Fit people never miss twice.
Try this: If you skip a workout, get right back to it the next day. If you eat off-plan, make the next meal a good one.
6. They Prioritize Sleep and Stress Management
Good sleep and low stress are just as important as nutrition and training. Fit people respect their sleep schedule and have stress-management tools.
Try this: Aim for 7-9 hours of quality sleep and incorporate stress-relief habits like deep breathing, journaling, or walks outside.
7. They Play the Long Game
Fit people don’t chase quick fixes. They focus on habits they can sustain for years, not just weeks.
Try this: Stop looking for shortcuts. Instead, commit to consistency over intensity.
8. They Carry a Large Water Bottle
Hydration is a non-negotiable. Fit people always have water with them and prioritize hydration.
Try this: Carry a HydroJug or another large bottle to make hitting your water goal effortless.
9. They Drink Less Alcohol
This doesn’t mean fit people never drink, but they’re mindful of it. Alcohol affects sleep, recovery, and performance.
Try this: Set a drink limit per week or swap alcohol for flavored sparkling water.
10. They Take Ownership of Their Choices
Fit people don’t make excuses—they own their decisions. If they skip the gym, they acknowledge it and move forward. They don’t blame their schedule; they find a way to make it work.
Try this: Take responsibility for your habits, celebrate your progress, and keep moving forward.
And that’s the list I shared– all free and within your control.
It’s not about perfection—it’s about consistently showing up and adopting habits that bring you closer to your goals.
Now, I ask you: Which one could you start implementing TODAY? Drop a comment below!
