The Truth About Getting in Shape: It's Either Habits or Budgeting

The Truth About Getting in Shape: It’s Either Habits or Budgeting

Hey, it’s been awhile since I’ve written here so I wanted to share some of my recent thoughts on nutrition.

I’m constantly trying to make things simpler. In the fitness community there’s a lot of noise. A lot of talk about things that might help 1 or 2%, but in a world where time is the most valuable resource, it’s far better to focus on the few things that will help 10–20% instead. For more on this general concept, just look up the Pareto principle.

Anyways, that segues me into the point of this post.

There are two primary ways you’ll succeed in fitness.

1. You have good habits

   OR

2. You’re good at budgeting.

That’s it. If you don’t have the results you want, I hate to break it to you… you’re weak at both.

The truth without actionable advice is just pain, so here are some quick tips to help you get on track.

5 Fitness Habits That Actually Move the Needle

If you’re not the spreadsheet-and-macros type, don’t worry. You don’t need to track everything — you just need better defaults.

1. Prioritize protein in most meals

   Think: eggs, meat, yogurt, tofu — something solid. You’ll stay full longer and snack less by accident.

2. Find a reason to move every day

   Whether it’s lifting, walking your dog, or hitting a class — morning, evening, or both. Just make movement a default, not a debate.

3. Break up long sitting sessions

   Get up every hour. Stretch. Walk during calls. A standing desk helps, but even fidgeting burns more than sitting still.

4. Wind down instead of scrolling till sleep

   A simple pre-bed routine (dim lights, book, no phone) helps your body and brain actually rest.

5. Drink water before and after meals

   It’s easy, takes no time, and helps with digestion, energy, and avoiding that accidental second plate.

💰 5 Tips for Better Fitness Budgeting

If you want more flexibility in your lifestyle — to eat what you want or rest when needed — you’ve got to know your budget. That includes calories, time, and effort.

1. Track calories for just 1–2 weeks

   Don’t stress perfection. Just learn what’s in your usual meals. That awareness alone fixes half the problem.

2. Budget for the weekend

   Know you’ve got a big dinner or brunch? Cool. Underspend earlier in the week. That’s how balance works.

3. Start small, then stack

   You don’t need to count everything on Day 1. Just track protein this week. Then maybe carbs. Then maybe total cals. Stack slowly.

4. Budget movement, not just food

   Think of gym time like earning points. A 30-min lift or long walk expands your flexibility, even if food stays the same.

5. Watch for leaks

   That spoonful of peanut butter, those office snacks, random nibbles — they count. Either track them or leave a buffer.

Pick your lane — or use both.

Good habits create momentum. Smart budgeting gives you flexibility. Combine the two and you’re dangerous.

If you want help figuring out which route fits your lifestyle best, call or text us at (858) 567-2237 or Click here to schedule a meeting with us.

We’ll get you moving in the right direction.