5 Keys to Changing Habits

To set a time for a free initial consultation click here.

In this post:

  • how to change habits for good.

1. Clarity

Get crystal clear about the benefits you want to get out of changing a habit. Write out a vision that includes what you want to experience as a result of changing the habit. Include what it looks like and how it feels. An experienced coach can help you with this process. I offer an initial consultation at no charge for anyone wanting to make positive changes in their health. Click here to set up a time.

2. Commitment

Making a commitment is huge. There are many ways to do this. One way is by working with a coach who can hold you accountable for action-based goals.

I offer a free initial consultation if you’d like to discuss changing your habits around health and fitness. Click here to set a time.

Another way is by letting your friends and family know what you’re doing. But once you do, it’s best to let your actions speak for you. Avoid the tendency to preach of evangelize about your new habits. Let your results speak for you.

3. Frequency

The biggest factor in a new behavior becoming a habit is how frequently you can actually do it.

Set up action-based goals that you commit to practicing frequently. Ideally they have a low barrier to entry. This makes it easier to get more repetitions of practice. Each repetition gets the new behavior closer to becoming a habit.

For example: If I commit to meditating 30 minutes 3 times a week, a successful week would entail 3 repetitions of the new habit. But, If I commit to meditation twice a day for only 5 minutes, even an 80% follow-through on that commitment leaves me with 11 repetitions of practice.

4. One Day At A Time

Successful habits are built one day at a time. Narrow your focus to what you can do today to build the habit you’re trying to build. Imperfect execution beats perfect procrastination…EVERY SINGLE TIME.

5. Let Go Of All-Or-None Thinking

If missing the new habit for one day causes you to abandon the new habit completely, it’s all-or-none thinking that’s dominating your mind. It’s keeping you from progressing and improving. It’s time to let go of it.

I hope this gives you some help and a nudge in the positive direction for making the changes you’ve been meaning to make. If you’d like to meet for an initial consultation at no charge, just click here to set a time.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help clients get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Barbell Romanian Deadlift

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Dynamic Mobility Rolling Lizard Exercise

In this post:

Video Transcript:
Hey it’s Nick Ortego here. I’m
going to show you how to do this dynamic
mobility warm-up exercise. Use this before
running or working out especially if you’re
having trouble of getting depth in
your squat movement. Or if you’re just
looking to get better at hip mobility. So
we’re gonna start with going into a long
lunge position. Sometimes you can call
this the lizard position. One hand goes
down even with the foot. I’m gonna take
this knee and I’m gonna roll it in a
circle. So it’s going back. Knee’s coming
back and forward. I’m also going out
and in. We call this the
rolling lizard. I’ll go five times. I’m
using my hand to help that happen. Five
times one direction and then five times
the opposite direction. From the side,
looks like this. In the lizard position
out and then forward and back. five
circles one direction five circles the
other direction. You do one or more sets
on each side to get really engaged and mobile
in the hips and the inner thighs before your
workout. Give that a try. If you’ve got
any benefit from this video, then leave a
comment below. If you’d like to get more
content not available on the blog or the
regular YouTube channel, Then click the
link connected to this video you’ll have
a chance to sign up for the Run Better
Now VIP club.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Leg Swing Dynamic Mobility Exercise

In this post:


Video Transcript:
It’s Nick Ortego here. I’m going to
show you a dynamic mobility drill that I
like to use to warm up for a workout or
a run.
It’s called leg swings. What you
basically want to do is find a wall, a
post, or a fence, something you can hold
on to with one hand. I like to use this.
This is available right now. And if I’m
going to be swinging my right leg, I’m
gonna hold on with my right hand. Stand
on the left foot and I start to swing my
leg back and forth. 15 reps on each side.
I like to do two sets of 15 on each side.
You want to be very sure that you’re
getting the maximum amount of hip
movement, meaning that I get my leg as
high as I can without sway in the torso.
If I can get my legs higher but there’s
a ton of torsos sway, see I’m Way down here,
way up here, way back here in my torso. That’s not what we want. We want the
torso upright, head, shoulders and hips
stacked in a vertical line. And this is
what we’re looking for right there. Then
the other side. Left hand grabs post, wall,
or fence. Stay on the right foot.
Swing the left leg. I like to do two sets
of 15 on each side. Torso upright, very
important. Got any benefit from this
video, leave a comment below. If you’d like
to get more content not available on the
blog or the regular youtube channel,
then click the link connected to this
video, you will have a chance to sign up
for the Run Better Now VIP club.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Indian Club Shoulder And Forearm Strength Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Multiplanar Soleus Calf Stretch

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Hip Flexor Stretch On Box

In this post:

  • use a plyometric box to stretch and release the hip flexors.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

How To Do A Kettlebell Clean

kettlebell clean

How to do a kettlebell clean.

 

In this post:

  • proper kettlebell clean technique
  • avoid bruising your wrists


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Poop Better With This “Squatty Potty” Hack

In this post:

  • how to poop better

 


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Scapular Pullup Exercise

In this post:

  • stretch to undo the damage of long hours of sitting
  • upper back strength exercise to work up to full pullups


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below: