The Science of Habit: How to Make Your Routine Stick: Week 2

The Science of Habit: How to Make Your Routine Stick

Congratulations on crushing Week 1! You’ve proven you can show up. Now comes the real challenge: Staying.

In Week 2, our theme is all about establishing a routine. Motivation is like a spark—it gets the fire started. But habits are the logs that keep the fire burning all night. If you’ve ever wondered why some people seem to go to the gym effortlessly while others struggle to find their shoes, it’s not because they have "superhuman willpower." It’s because they’ve mastered the art of habit formation.

Tips & Tricks to Lock in Your Routine:

• Habit Stacking: Attach your workout to something you already do. "After I drop the kids at school, I drive straight to Beau Monde." The school drop-off becomes the trigger for the gym.
• The 5-Minute Rule: On days you really don't want to go, tell yourself you’ll just go for 5 minutes. Usually, once you're through the doors, the hardest part is over.
• Lay Out Your "Uniform": Set your gym clothes and sneakers out the night before. Removing that one small friction point makes "Yes" much easier than "No."

Week 2 Workout: The "Consistency" Circuit

Focus: Full Body Engagement & Heart Rate Recovery

We are building on the foundations from Week 1. Master these movements now so you’re ready to add weight next week!

1. Cardio (30 Minutes)

• The Goal: Interval Training
• The Method: 3 minutes at a "Power Walk" pace, followed by 2 minutes at a "Push" pace (fast walk or light jog). Repeat 6 times.
• Why? This teaches your heart to recover quickly, increasing your overall stamina.

2. Stretching (5-7 Minutes)

• World’s Greatest Stretch: 5 reps per side (Lunge forward, elbow to instep, then rotate arm to the sky)

• Lateral Lunges: 10 reps total (Side-to-side stretching of the inner thighs)

• High Knees: 30 seconds to wake up the nervous system

3. Calisthenics Circuit (3-4 Rounds)

• Air Squats with a Pause: 12 reps (Hold for 2 seconds at the bottom)

• Standard or Knee Push-Ups: 12 reps (Focus on a flat back)

• Superman Holds: 15 reps (Lying on your stomach, lifting arms and legs to strengthen the back)

• Reverse Lunges: 10 reps per leg

• Bird-Dog: 10 reps per side (Great for core stability)

• Incline Push-Ups: 10 reps (Use a bench or a sturdy bar to make it beginner-friendly)

• Walking Lunges: 10 reps per leg

• ‍Plank Hold: 20–30 seconds

• Glute Bridges: 15 reps (Squeeze at the top!)

Did You Know? 

To see the best results from your workouts, you need to fuel your muscles properly. Protein is the building block of muscle repair and is essential for keeping you full longer!

The Protein Baseline: The Recommended Dietary Allowance (RDA) suggests a baseline to keep your body functioning:

• Women: At least 46–56 grams of protein per day
• Men: At least 56 grams of protein per day

Level Up: While those are the standard minimums, since you are currently increasing your activity levels at Beau Monde, your body likely needs more! When you are in a calorie deficit for weight loss, eating a bit more protein (aiming for closer to 1.2g per kg of body weight) helps ensure you are burning fat and not the muscle you're working so hard to build.

Pro Tip: If you're hitting the gym 3x a week for this challenge, try adding a scoop of protein powder to your morning coffee or reaching for Greek yogurt as a post-workout snack to hit those higher targets!

Your Week-2 Milestone: The "Twin Slots"

To build a routine, you need repetition. Let’s get your body used to a schedule.

• Goal: Visit the gym at the same time slot at least twice this week (e.g., Tuesday at 7 AM and Thursday at 7 AM).

Keep the momentum going, Beau Monde! You’re doing the hard work now so that it becomes easier later.

Click Here to Access Week 2's Google Form to Stay on Track