The First 3 Habits to Focus on When You’re Out of Shape (and Overwhelmed)

If you’ve been out of your routine for a while, getting back into shape can feel… impossible.

You think about all the changes you should make (workouts, meal prep, cutting out sugar, going to bed earlier) and suddenly it feels so overwhelming that you don’t even start.

Here’s the truth: you don’t have to change everything at once.

In fact, trying to overhaul your life overnight almost guarantees you’ll quit.

Instead, start with 3 simple habits that give you the most impact for the least stress.

1. Strength Train 2–3 Times Per Week

Why? Strength training is the #1 way to boost your metabolism, protect your joints, and reshape your body.

You don’t need hours in the gym.
Two or three short, focused workouts per week will give you more results than endless cardio, especially if you’re 40+.

2. Move Every Day

You don’t have to run marathons.
Just aim for 30 minutes of movement most days: a brisk walk, bike ride, or even splitting it into smaller chunks (like 3x 10-minute walks).

Daily movement keeps your energy up, reduces stress, and helps your body recover from workouts.

3. Drink More Water

It’s not flashy, but it’s a game-changer.

Most people mistake thirst for hunger and end up overeating.
Aim for half your body weight in ounces of water per day (example: 160 lbs = 80 oz water).

Better hydration means better energy, fewer cravings, and improved workout performance.

Why Start Small?

Small wins create momentum.

When you master these 3 habits, you’ll:

• Feel stronger and more capable
  
  

• Have more energy throughout the day
  
  

• Build the confidence to take on more changes
  
  

And the best part? You’ll actually stick with it.