Mastering fitness habits is the key to crushing your goals and gaining lasting results to boost your health and quality of life.

Habits are things you do without making new decisions. For Andrew, his four healthy habits are walking, food choices, sleep, and training.

He can go on auto-pilot in these areas, which automatically bring him toward his health and fitness goals.

Niki's dog died recently. No one would have blamed her for not training. For Niki, however, it was not only important to maintain the habit but it actually provided an emotional outlet, where she could get out of the house and get out of her mind and do something healthy for herself.

This does not mean black-and-white rigid programs. It does not mean if you do not do your 3x5 low bar squats, 3x5 bench press, and 1x5 deadlift with at least 5 minutes of rest you are not doing the program and have failed and are a bad person.

Rather, you incorporate walking regularly as part of your day. Most of the time that means at least 10,000 steps for Andrew, but sometimes that is unrealistic.

On vacation, for example, he continues to train, but workouts will tend to be shorter with less volume and less weight.

Sleep may become a lower priority on vacations, but it is not completely ignored and certain actions that help Andrew sleep better will be maintained.

Habits do not restrict freedom they create it.

Do you feel free when you cannot say no to the office donuts or that second or third drink or have to go through the drive through on your way home from work? Is this freedom?

No, freedom is not choice. Freedom is the ability to do what you want, in line with your values. If you want to be healthier and more capable, and be able to do more, you have to regularly train, sleep, and eat well.

Mastering fitness habits is not complicated, but it's not easy. Learn some tips to crush your health and fitness goals.

PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here.

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Learn why you should walk more, how it improves your health, mindfulness, and quality of life. Don't eschew this pedestrian but effective fitness tool.

A good reason why you should walk more is because it provides many health & fitness benefits.

Andrew mentions a study that shows that the benefits of walking 10,000 steps a day equates to, essentially, a "change in effective years" of 8 years. To simplify, it equates to making you 8 years younger than you otherwise would be.

Now, it is easy to draw too much from studies, but what is clear is that walking was correlated with positive health outcomes. Walking is accessible to almost all people, usually exposes you to the sun and gets you out from behind screens, and gives you time to think about things.

Another reason why you should walk more is the benefits to your mental health. Walking gets you away from screens and your everyday problems. Creating this time and space to do something else let's you think or do other important activities such as think, talk, or listen to a podcast or audiobook.

Walking is a great activity to do with deep work. You can decide to take a break from the urgent and focus on the important, while doing something physical.

Why you should walk more!? Because it's all-around good for you.

PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here.

• Niki on Instagram
• Andrew on Instagram

• Barbell Logic on Instagram
• Podcast Webpage
• Barbell Logic on Facebook
• Or email podcast@barbell-logic.com

Learn about how Jack Armstrong, BLOC client, completed the Three Peaks Challenge for charity. You can donate to the cause here: https://www.justgiving.com/page/daniel-surphlis-1718352507474

Jack Armstrong, BLOC client, competed the Three Peaks Challenge. The challenge involves climbing the 3 highest peaks in Scotland, England, and Wales, along with driving to the peaks, within 24 hours.

Jack's training had to change, with much higher volume at low intensity and ensuring that his back (which can act up with heavy deadlifts and squats) was healthy.

He also hiked regularly.

The event itself was one long, hard day, and the team only failed to complete the challenge under time because they got stuck in traffic (but they ascended and descended the hills under their planned time).

Despite the rain, wind, cold, hail, and physical pain, this - being stuck in traffic - was the most painful moment of the day.

If you want to help donate to the hospital where Margot, who has cancer, is being treated, you can give here: https://www.justgiving.com/page/daniel-surphlis-1718352507474

PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here.

• Matt on Instagram
• Niki on Instagram
• Andrew on Instagram

• Barbell Logic on Instagram
• Podcast Webpage
• Barbell Logic on Facebook
• Or email podcast@barbell-logic.com