Life in Nashville moves fast. Between work, family, social events, and daily errands, it can feel like there’s no time for healthy habits. But the truth is, small daily choices can help you feel better, have more energy, and improve your overall health—without spending hours in the gym or eating boring food every day.
The key to success is building good habits that fit your lifestyle and replacing bad ones. Let’s keep things simple and make healthy changes easy!
How Habits Work and Why They Matter
Every habit follows a simple pattern:
- Trigger – Something reminds you to act.
- Desire – You feel the urge to do it.
- Action – You do the habit.
- Reward – You feel good, so you repeat it.
Common Habits People Struggle With
1. Checking the Phone Too Much
- Trigger: You hear a notification.
- Desire: You feel curious about what it is.
- Action: You check your phone.
- Reward: You feel satisfied because you saw the message.Furthermore, it reinforces the habit of checking the phone.
2. Stress Eating
- Trigger: You feel stressed.
- Desire: You want to feel better.
- Action: You eat junk food.
- Reward: You feel better for a moment.
To break a bad habit, replace the action with something better.
- Greek yogurt instead of ice cream
- Berries instead of candy
- Crunchy veggies instead of chips
- Listening to music instead of emotional eating
Reward works when you choose a positive action that still makes you feel good!
Simple Ways to Build Healthy Habits
1. Start Small and Keep It Simple
Trying to change everything at once can feel overwhelming. Instead, start with one small change at a time.
- Want to exercise more? Start with 10-minute walks after dinner.
- Want to eat better? Swap one unhealthy meal a day for a healthy lunch or snack.
- Want to drink more water? Replace one soda per day with water.
Small steps add up over time, making it easier to stick with healthy habits!
(See How all-or-nothing thinking destroys you.)
2. Make Healthy Eating Easy and Fun
Eating well doesn’t mean giving up all your favorite foods. The key is balance.
- Cook at home – Homemade meals are usually healthier than restaurant food.
- Use meal prep – Prepare healthy snacks and meals ahead of time.
- Try new foods – Experiment with healthy recipes to make eating fun.
- Drink more water – Staying hydrated keeps your energy up.
Adding whey protein to smoothies or oatmeal can be an easy way to get enough protein without a complicated diet!
3. Use Technology to Stay on Track
Your phone or smartwatch can help you build better habits.
- Fitness apps can track workouts and meals.
- Set reminders to move, drink water, or stretch.
- Step trackers make walking feel like a fun challenge.
For extra motivation, a personal trainer or nutrition coach can help you stay accountable and make workouts fun!
4. Find Exercise That You Actually Enjoy
Many people quit workouts because they choose exercises they hate. Instead, pick something fun!
- Love lifting weights? Try strength training.
- Hate the gym? Go for outdoor bike rides.
- Enjoy music? Try dance workouts.
- Want to relieve stress? Boxing or kickboxing is a great option.
Exercise doesn’t have to be boring—find what you love and stick with it!
5. Set Goals That Are Realistic and Achievable
Many people fail because they set huge, unrealistic goals. Instead, aim for small wins.
- “I will lose 30 pounds in a month.” (Too extreme!)
- “I will lose 1-2 pounds per week.” (Achievable goals!)
- “I will exercise every day.” (Hard to maintain!)
- “I will walk 5,000 steps on weekdays.” (Much easier!)
Small victories keep you motivated and help you reach your bigger goals!
How to Break Bad Habits the Easy Way
We all have unhealthy habits—too much screen time, overeating, skipping workouts. The key to changing them is to find the triggers.
- Do you eat when stressed? Try deep breathing or stretching instead.
- Do you skip workouts because you’re tired? Try exercising at a different time.
- Do you stay up too late on your phone? Put it in another room before bed.
Simple changes break old patterns and help you build better habits.
Make Health a Part of Your Daily Routine
Instead of forcing yourself to be healthy, make small habits part of your normal day.
- Walk while on phone calls instead of sitting.
- Take the stairs instead of the elevator.
- Do quick stretches in the morning.
- Have healthy snacks ready instead of junk food.
Making small changes makes being healthy feel natural and easy!
Why Accountability Helps You Stick to Your Goals
Staying motivated alone is tough. Having a support system makes it easier to stay consistent.
- Workout with a friend – It’s more fun and keeps you accountable.
- Join a fitness class – A group setting adds motivation.
- Hire a personal trainer – They create a plan that works for you.
If you need extra support, send us a note, and we’ll help you get started!
Why Rest and Sleep Matter for a Healthy Life
Many people focus on diet and exercise but forget rest is just as important.
- Sleep at least 7-8 hours per night to keep your body strong.
- Take breaks from screens to rest your eyes and mind.
- Listen to your body—if you’re sore, give yourself time to recover.
A healthy body starts with good sleep and proper rest!
Conclusion
If you live in Nashville and want to get healthier, small, daily changes can make a big difference.
Start with one habit at a time, use technology for support, set achievable goals, and swap bad habits for better ones.
Each small step adds up over time. Be patient, stay consistent, and celebrate progress—you’ve got this!
Basics and Beyond fitness & nutrition is Nashville’s flagship personal training service. We are standing by to help you build healthy habits, get strong, lose fat, and feel amazing!