Keystone Habits

Kick off a chain reaction of other good habits. First, you need to identify where to start in order to maximise the outcomes you most desire.

The three areas that we have decided to focus on at Almighty Warriors are:

1. Spiritual – quiet time.
2. Nutrition – fasting, what, when and how much?
3. Exercise – be more physically active i.e weights/cardio/ other.

The questions that fuel my passion: to improve healthspan

• How can I best help people realise that it is within their control to improve their healthspan, regardless of their age, habits/ excuses and personal history?
• Why do 80% of the population of 40+-year-olds neglect to nurture and care for themselves?
• What can I do to change this?

Why bother improving your healthspan?

• To love and to serve the Lord your God.
• First, love yourself.
• Then, love and serve others, and in so doing glorify God.

Scriptures to back me up (a few)

Matthew 22: 37-39

1 Corinthians 6: 19-20; 9:27; 10:31

Romans 12: 1

Ephesians 2:10; 4 :16

Proverbs 31:17; 25:27; 23:2; 18:9

Let’s get back to keystone habits

1. Priority 1 = Morning Routine = Quiet Time
   • Instruction (what does this passage of scripture instruct me to do).
   • Praise (what does the passage lead me to praise God for? Be grateful).
   • Confession (where have I fallen short?)
   • Ask (for God’s help to act on/ to implement the instruction from the passage).
2. Priority 2 = Exercise 
   • Early, before the day gets in the way/ excuses.
   • Cardio (run, walk, ruck, bike) 30min, 3-4x a week.
   • Strength (weights, resistance, bodyweight) 30minn 3-4x a week.
   • You need 1,5-2hrs of cardio, and 1,5-2hrs of strength as a minimum/ week to positively impact your health.
3. Priority 3 = Nutrition
   • What, when and how much (quantity).
   • If your height to waist ratio is not 1:0,5 then you have room for improvement.
   • Cut sugar, processed foods, gassy cool drinks, and snacking unnecessarily.
   • Eat more protein and whole foods (fruit and vegetables).
   • Start fasting.

Question & Answers

Do you have time for your quiet time, and training before work?

Yes, you do! Get up earlier.

Do you get +-2hrs of cardio and strength training in a week?

Yes, you do! Get up earlier.

Do you get at least 8hrs of sleep?

Go to bed earlier!

Your current habits and routines got you into your current state. You need to accept where you are. Today is a result of your current lifestyle.

If you want to change, improve your healthspan – it is simple, not easy. You need to instil new habits and routines, and be consistent with these!

You direct the change.

You can change.

• Instil the desired habit then work on improving.
• Healthy, patient, consistent habits and routines are key to victory.
• Be kind to yourself, if things don’t go as planned, get right back at it.
• You took years to get into the shape you are in now. Don’t set unrealistic expectations for yourself.
• It is a daily struggle, you can only work with today.