Fix your FITNESS with GREAT HABITS

[@MarkLewisfitness]

Hope you enjoy this one - Build good habits = get good results, it's as simple as that! 😀👍

[@cyclingnerddelux698]

I'm a retired professional athlete who still enjoys getting after it. This video has so much value for so many different types of people, myself included, it is sick. Brilliant content and delivery. This is the most use I've gotten from the internet in a very long time. Greets from Austria. Thanks.

[@MarkLewisfitness]

Thanks! Cool to hear someone who, clearly knows about being motivated, finds it useful 👍

[@patrickbaker6978]

After watching this I realised I’m someone who likes to stuff themselves with cake .Gonna go buy some cake at the earliest opportunity and also a chef’s hat.I think I may need to rewatch as I’ve possibly missed some key points

[@MarkLewisfitness]

Don't forget the pole dance lessons.....no one wants to watch an untrained pole dancer 😂

[@kerrynball2734]

I concluded from the video that I'm someone that likes to stuff themselves with cake ;-). My cycling goal was literally to cycle to my favorite pie shop & back.... ;-) Which was about 45km round trip. The two hours on the bike was more healthy than driving there in the car to eat the same pie and cake and there was an hour less time where I could eat anything at home. So in front of where I was to begin with......

[@Sx-xy2zi]

This video convinced me SAME DAY to join the nearby gym to make it easy for me to go there and come back. Love the ways to make habits easy as possible. Really appreciate it mark

[@katherinewong2901]

I dig him too! Got a gym and started Crossfit. 🤙🏼🌺

[@leonardfairground5937]

I used to tell people that I was a happy drunk ie I didn’t drink when I was in a bad mood, but then I worked out that I actually reward myself, if I’ve had a good day (usually through some physical activity) by having a beer…and by a beer, I mean at 4 or 6 or 8- never an odd number; that would be weird. Casting a vote for a conflicting identity. Your videos constantly speak to my personality. The book is on order! Thanks again, Mark.

[@g.w.775]

Cool summary, Thank you Mark! You actually showed me why I was so stuck lately... I havent made any of my daily tasks fun... I was dreading all of my goals... And self-discipline is a bad fuel when there is no fun in it long term. Thank you so much

[@cpruns4501]

The one I LOVE here is the making it easy! Having the trainers out, your bag on the steps etc. The best thing I did was put together a "run bag" where I keep everything running related. Shoes, socks, pack, shorts, gear, etc. After my run everything gets washed and back in the bag. Years ago I would spend 20 minutes just gathering up my stuff before a run and 50% of the time I would give up half way through. Now, when it's time to go for a run I have no excuses! Great tips here. Very well done.

[@MarkLewisfitness]

yep -easy things just get done! So simple when you think about it!

[@andrewzach1921]

I somehow made my health an end goal to work towards when I turned 50. I just started walking everyday. We had a dog so that was easy and then I adjusted my diet and made eating a specific breakfast and lunch a habit that I don’t have to think about. When I hit my goal weight I started working out in the gym and made it a habit. I am lucky I have the time to do so but it is just a habit now that I miss if I don’t go. Nowadays if I feel tired I think about the work you put in to your health and I think to myself this isn’t as hard as what Mark does , get out there you wuss. Thanks for all the videos Mark.

[@mattwideman3986]

I read the book; this video was a great summary and very concise. One of your best yet.

[@royfr8136]

I find that the best self-help books ar the ones that tell the things that you have almost worked out or have worked out for yourself but just hadn't realised

[@jolyonbrooks2898]

Couldn’t agree more. Yesterday I brought some running shorts. That cost a lot for me. And they don’t make me run faster. But they do make me want to run

[@thepandaman]

This has been downloaded on my Audible for a few months now and watching this and part 1 has inspired me to start listening at the next opportunity. If it lives up to your synopsis then I can see why it's so highly recommended. I used to cycle commute quite a lot, 18 miles each way and so many bits of this resonated - the gear placed in strategic locations, ready the night before and not in the morning, and even the "reward" of plugging in the Garmin and just seeing the annual mileage creep up and the occasional pb on a segment was enough. Alas, the habit broke with some changes to work, and though I still consider myself a "cyclist"...I barely manage a weekly ride now! I'm hoping this nudges me back on track to make it part of my schedule again.

[@erinpropas4771]

Thanks for this! Almost gave me reason to justify my huge collection of athletic wear, haha! Oh well, I do wear it all and love my workouts if I am in something I love. My original goal was to qualify for the Boston Marathon, still have not done it but in order to do that, I need to be a faster marathoner, so, in turn, I have become a marathoner, not just a runner. My goal is still to qualify but also to complete all six majors. Our goals can multiply if we become something else and can open us up to wonderful new possibilities.

[@MunichStar73]

My Peloton bike is in my living room so I can't avoid it. I am now at my 565th ride, it's not sitting there collecting dust and clothes. Similarly Saturday = Parkrun day by default. 90% of my friends are runners. Make it easy, surround yourself with the right people.

[@stuartsmith4380]

Mark, the content and quality of your videos is superb. Very interesting and motivating. Thank you

[@MarkLewisfitness]

Thanks, my kids all laugh that they take me so long to make so nice to hear it's appreciated out there 😂

[@DB-kq8kp]

I stumbled across your channel a few nights ago and can say its wonderful stuff. But this episode is brilliant, excellent summary and its the personal examples that really bring it to life. Thank you.

[@rakeshmottey3384]

love the book... its been an awesome way to transform my mental state and training.

[@richardresendesjr3335]

Just received my copy due to your prior review video Thanks for making a positive difference in this world.

[@MarkLewisfitness]

Awesome-read it with a marker pen! Lots of bits to highlight and re-visit!

[@VincentVanWersch]

Bought it after your first video, started reading yesterday. Thanks.

[@Indigoway]

Known about Atomic for a long time. You made it a home run in my mind. Habit #1 to have a list of habits I review 5 times a week a column for each of the 4 elements. Awesome vid and on my way from 18 stone to a weight and fitness that fits with my identity (H2 Polish up Identity 5 times a week too) Thank you for your obvious vids that are attractive and easy to watch and satisfying as they make the future more compelling each time I watch one. Paul from Leeds

[@ebuckley7152]

Loved this ❤ You talked about food so much I went for a snack!! Luckily I listened enough to make it a healthy snack 🎉

[@DeanPattrick]

Superb.! Just watched part I and part II back to back. I found the book fantastic, a number of things I was doing already, so it’s “joined the dots” for me. Already recommended it to a few friends as I know they will benefit from reading it. Thanks for the recommendation 🙏

[@sc33ummy]

Thanks Mark. I just got the book on Audible.

[@think-islam-channel]

5:06 parental advisory Excellent 😂

[@BenMak1989]

Clever concept, someone should make a book about it

[@Sx-xy2zi]

Really helpful vid particularly about the gym bag being ready

[@MatthewBell0310]

Just discovered your channel last week and must’ve watched most your videos now! Keep doing what you’re doing it’s entertaining and so informative

[@garyr1522]

Really good piece Mark. Loads of really good content and presented in your typically articulate and amusing manner. good stuff and massively deserving of more views.

[@The_G]

“Make snacks less convenient - leave them in the shop”. Very true and I am going to try this - as always, great simple advice put across in an easy to digest format - almost like a snack 🤔

[@jameskerr1802]

I like this one as well, although there would be a massive battle on in our household as the kids and other half enjoy their evening snack, I can only try to ignore them...

[@katherinewong2901]

I throw them in the freezer then clean out the freezer every few months.

[@benreed22]

Another great vid, i know that feeling of being alone with my below average wife, fitness wise that is , she hates me taking about running and cant stand anything fitness based

[@syrus3k]

I have this book and the audio book version.. Whilst it didn't change things overnight for me I think it planted a few seeds subconsciously.. perhaps. Maybe I ought to read it again and make some notes.

[@alertbri]

One of my favourite books. Awesome content. 👍

[@i.amreis]

first one. book ordered

[@DublinDapper]

One of the few youtubers i have notifications on for...Great stuff mate

[@MarkLewisfitness]

Thanks! Glad you like the stuff!

[@johnshort3456]

Bought this after your first video, look forward to reading

[@katherinewong2901]

I read Admiral McRaven's book after listening to him address the UT graduating class of 2014. I started making my bed and I'll be damn if I didn't change my entire life. I also got a habit tracker from Amazon and yes, the accountably of checking off a physical chart helps.

[@leehodge4191]

Great video Mark, thanks for sharing! I am very much in the goal setting for motivation category and also in the needing to kick bad habits category... Will get into the book and have listen, so frustrating understanding the importance of good habits and health yet not implementing them!

[@AdP87-UK]

Awesome video as always Mark. Interesting point about your family also exercising and that helping to continue the habit. I'm the only one in my household who likes to exercise and that sometimes gets in the way. I think I'm needing to form better habits to set me up to push past that, get out early before they wake up.

[@MarkLewisfitness]

Absolutely - my family are not doing as much as me and I am often up and about getting stuff done while they lie in bed!

[@jameskerr1802]

Was a similar boat for me, I was really the only runner in the house, but slowly the family have gotten into it. Now the challenge is for me to catch my twin boys who are 10 and running sub 21 minute parkruns!

[@richardvaughn168]

Great content Mark, you are a natural presenter and very motivating!

[@noggintube]

Interesting when you were talking about copying people.....I have the same kickr bike, rocker plate, fan, fenix watch and even got a pair of Altra trainers this week.......the habit of your KZbin channel is costing me a fortune ;)

[@MarkLewisfitness]

That's an investment in you! 😂 and just wait till you see what Wahoo sent me yestreday!!!!!!! 😎

[@Shopbobby]

@@MarkLewisfitness oh dear , I resisted a headwind and got an air mover based on your set up , is this going to cost me 🤫🤫

[@racingpigeonworld8879]

Awesome video, gives a lot of food for thought (not cake obviously), and makes total sense. Whilst I have events in my diary for this year, I’m more about the longevity now and listening to my body, continually improving “as an endurance runner” as opposed to training for my ultra in September. Another great read is a book by Jean-Louis Vidal called “Ultra Running Made Easy.” Very similar concept about doing things to last without killing yourself short term.

[@gustavofring-thechickenman]

One of your best videos

[@andrewgirod]

Great wisdom. Thank you!

[@fotosaccion]

LOVE your content and Atomic Habits is an AWESOME book!! You are inspiring! Thank You!

[@MarkLewisfitness]

Thanks Hector!

[@brendonsmith5029]

Wonderful content, I have been too guilty of fake rewards (cake, ice cream,cookies.... ) and am looking forward to reading Atomic Habits. Now off to watch part 1.

[@riaanbezuidenhout7796]

Thanks Mark. Great content. Your videos keep me motivated reaching my own goals. Keep up the good work.

[@cooltroop2]

This was interesting. All of the habit suggestions are stellar. Ep1 almost completely does away with goals. I think the identity / habit for life approach is excellent and should be everyone's long term / life long attitude to whatever activity they're pursuing. However, in the short term, I think we need to be guided by goals in order to motivate us to progressively overload ourselves and not platue. I've seen plenty of older guys in the gym who clock in and clock out regularly doing the same workout and the same intensity everytime. Yes, they have good performance and physiques to show for it, but they're not growing mentally or physically. Goals help to remind us not to just turn up to our habitual exercise as automatons, but actually turn up with a reason to "try harder than last time". (Why do I suddenly have an urge to buy a freakin' cookbook??)

[@ZuluTango9]

Great video, struck a cord this one. Habits are everything. I realised a couple of weeks ago, I’d been doing my morning circuit routine at least 3 times a week for 12 months consistently. And I only realised that it had been 12 months because a memory came up on my Facebook feed (Talking of bad habits, Facebook has been deleted since, or paused rather, at the moment, found I was aimlessly scrolling every day!). I must have posted about my new routine when I started doing it. It’s become a habit, plain and simple, it’s just what I do now and I feel very guilty if I don’t! I wonder where I’d be now if I used all my Facebook scrolling time to workout, or read a book, or do some thing else. Scrolling on FB is too easy, an example of a bad habit formed far too easily. Anyway, I’m off to do my circuit session!

[@rgh622]

Outstanding and motivational, thank you!

[@mot0s896]

Nice video :) yep the book is good just have to do it every day and sometimes start again

[@dadsgaming6474]

Really enjoying your videos Mark. Thanks for the content

[@markpowell5116]

Have you also read Professor Steven Peters' 'The chimp paradox'? incredible book i would put alongside james clear's work.

[@MarkLewisfitness]

I have, but not in ages - I may revisit it now I have a better understanding of these things (in other words, bit older 😂)

[@fezzwheel2572]

My favourite takes from the book are : * "1% Better" * "Put the Reps In" * "Never Miss Twice" I liked these so much, I got them printed on a poster, and hung on on my unpainted pain cave walls.

[@MarkLewisfitness]

Last sentence made me cry 😢. 😂

[@The_G]

...is it posted above your golf clubs? 😬🤭😂

[@stuartcook2464]

You are very inspirational

[@strangnet]

I think you will find the book Motivation Myth, by Jeff Haden, worth reading. It touches on the same subject.

[@MarkLewisfitness]

Going to download it NOW!

[@Kevgti5]

I remember reading that book in like 2 days. It was great and flows nicely

[@euroswilliams7303]

Mark, fantastic video. for some elements your examples were very much ego related goals, it may be useful to include some goal orientated examples to those who are driven like that.

[@andrewbonhomme8069]

Great video. I do a thing where I enjoy your videos but I only allow myself to watch them when doing boring zone 2 zwift rides. Makes me get on. Also I I have monthly kilometre target and I look at my monthly accrued kms after every ride when alerted by Strava to see how far I front of my target I am. Think I need a kitchen set up like yours though to help me keep away from the chips in my pantry.

[@MarkLewisfitness]

Kitchen is game changing. Take over a little space just for you! Make it easy to grab stuff that isn’t chips 😂

[@andrewbonhomme8069]

@@MarkLewisfitness Just remembered from when I lived in England 20 odd years ago you’d refer to them as crisps not chips. I was there as a professional golfer for a year before moving back home to Australia. I know how much you love golf. 👍😂 Great tutorial on a great book I’ve recently read but hadn’t yet implemented its messages. Thanks for the key parts reminder

[@stu4488]

Hi Mark, massive fan of your channel, your views, honesty and transformation has really inspired me to change a lot of what I do. I have also seen habits as something that keeps you doing something be that running or going to the gym as much more than relying on motivation everytime I want to go to the gym or do a run. Can I ask if you still recommend trainer roads as a good coaching tool. I am using zwift for the bike but don't really have anything for running. Apart from going out and doing a run as part of my weekly exercise. I am looking at incorporating swimming in to my weekly exercise but would like to use something like trainerroads to build up my fitness. Also I am over 105kg, and 176cm. I have completed my 5th park run breaking my pb to get under 30 mins with a time of 29.12 Keep up the good work and funny jokes, I am sure your kids will love it when your subscribers keep going up 😉!!

[@harrywade8276]

What headphones do you use in Sauna Mark?

[@tonyoconnell886]

Hi Mark- thanks for your YT content its really interesting and understandable. You spend a lot of YT time covering running and cycling but I haven’t seen any comment about your swimming regime and how you shape this- Im sure your subscribers would be interested. Cheers TOC

[@SimplyFitLondonAlbinaSafarova]

Amazing video, good personality, hard work person👌 Subscribed👍

[@TheAndreasKiller]

Which app do you ude for logging tour workouts and otter activities?

[@swissarmychainsaw]

LOL "Start playing Rock IV, and I'm ready to go!"

[@queenteireigns6212]

Good stuff

[@dominicbrooks8142]

Just discovered the channel and really enjoying the back catalogue. You seem to have exactly the right attitude and approach as far as I am concerned. I race triathlons and bike time trials and despite being skinner than the wife would prefer these days I’m still above average for a triathlete! 6 foot and 82 kg. Thankfully the results are well above average too! I have usedTrainerRoad the last few years but your videos are tempting me to dip into Zwift so you may just see me at a race near you soon! (........anyway soon as this stinking cold clears.)

[@MarkLewisfitness]

I liked TR but Zwift is just such a laugh. For Ironman I'll prob go back to TR but Zwift for giggles!

[@RTEATHEREDGE]

Great video.

[@BruceKort]

your channel is so goddamn underrated! you deserve way more subscribers!

[@MarkLewisfitness]

I know! 😂. Just think though, when I hit 1 million you can say “I said he’d be big” 😁👍🏼

[@BruceKort]

@@MarkLewisfitness how does one become a youtuber? youve inspired me to become a local youtuber here!

[@fonzycat]

Have you used steroids,hgh or any other substances to make you build so much muscle mass?

[@milanpintar]

you should have a lot more followers.

[@fabreezethefaintinggoat5484]

10*

[@benellison5668]

kgb teddy, nice

[@hikerJohn]

I go to bed at 9pm because everyone says we kneed our sleep and then I get up to go hiking one hour before light so I can be at my hiking trail at first light.

[@ipponippon2592]

When I am in the supermarket and want to buy Choclate i always think to myself that i dont want to get diabetes

[@marc8865]

👌great

[@tashaedwards]

That’s it, I’m buying the $700 wagon to push my kids in while I walk ten miles a day. (Consistent Day 42 FYI)

[@MrEdBro]

I swear you're me in 10 years. You'd tell me if you're future me right? You watch the same movies, read the same books and listen to the same podcasts. The only difference is I'm 5in and 20kg smaller, but I've got time... 😂

[@T59-j7k]

I follow Jesus Christ

[@johnandrews8590]

Mate, oats are not healthy. Neither are protein shakes.

[@MarkLewisfitness]

They are for me. Obviously, feel free to eat what works for you 👍🏼

[@andrewgirod]

Great wisdom. Thank you!