3 Habits of the Healthy and Happy


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For 10 years, I’ve worked with the most prestigious performance artists, Oscar-winning directors and actresses and top CEOs in the world, whom I like to consider, all, top athletes. We prepare, train, practice and repeat, to reach their optimal excellence. We perform each day, asking our minds, bodies and spirits to execute at an optimal level. Each level of success requires integrating 3 habits.

From my research, I consider these 3 habits, the way to get results. I use the 3 habits with each of my students to help them on their journey toward progress and achieving their personal best. The 3 habits are naturally embedded in each NWMethod Program to allow the student to build muscle memory and strength. Practicing these 3 habits can change your body, your mind and your life.

Habit #1: Consistency

Being consistent is key to seeing results. Repetition induces muscle memory and allows for new brain synapses to connect and create new behaviors, thoughts and actions. Consistency allows you to practice and perform movements that your body wants to change. Being consistent is the small change that maximizes results.

How to create consistency? Start by scheduling and allocating your time. In your calendar, plan out your month and week as best you can. The more you write down your goals and measurable items, the more likely you will achieve them. Plan to be consistent with your routine; the time you sleep and wake up, eat, workout, work and rest. Being consistent allows for your brain and body to adjust to a rhythm and flow that decreases stress and wasted energy. The more consistent you are with your routine, the fewer decisions you have to make; therefore, the more brain and body energy you have to spend on the plans and projects that mean the most to you. Being consistent with your body allows for sustainability and maintenance over time. Sweating out toxins, using your muscles and stretching brings more energy to your total wellbeing. Being consistent creates results over time. Be consistent with yourself. Make it a habit and increase your total energy.

Habit #2: Creativity

Being creative helps you become a better problem solver in all areas of your life and work. Creativity helps you see things differently. It allows you to think outside the box, which brings more new synapses to fire. Studies show that creative people are better able to live with uncertainty because they can adapt their thinking to allow for the flow of the unknown. Being creative allows you to express yourself. Expressing yourself is healthy for the mind, body, heart and spirit. It brings your passion and ideas to life and allows you to physicalize and materialize your feelings and ideas. Creativity gives you a sense of purpose and individuality. Using your body in new ways is an example of being creative. When you move your body in new ways, it allows your brain to create new ways of thinking. Your brain sends signals to your muscles and body that keep your body young, curious, vibrant and fresh. If you always do the same thing over and over again, you become complacent. Your ability to see problems and solutions dwindles and you become less expressive. Each day, find a way to be creative. Whether that’s through NWMethod, reading, drawing, writing, dancing, thinking of new ideas…each activity is bringing you closer to your success. Being creative allows you to get in touch with your inner genius and your unique intelligence.

Habit #3: Practice

Practicing your craft or skill is essential to results. Doing something for the first time will never turn out great. It will be bad and that is ok! We need to practice because the art of repetition allows for muscle memory to learn new ways for being. Practice allows the body and brain to learn new material that will keep the brain and body young. Learning new ideas and skills gives the brain and body the energy it needs to create newness. Making a commitment to practice is essential to maximize the art of training. Practice is the only way to become proficient in a new skill or behavior. Embrace the discomfort of being a beginner in order to continue to grow and improve. Practicing skills overtime causes neural pathways to work better. To improve your performance, you need to practice frequently.

There are three key elements that you need to think about to make each practice a success: The first is timing. Staying focused during your practice is a priority. The amount of focused time counts during a practice, not just time itself. Make sure you are using your time wisely and you are engaged the whole time. The second is setting a goal. Setting goals for your practice gives you that focus and something to work toward. The third element is patience. Having patience with yourself and your practice gives you the room and space to make mistakes. Having patience allows you to make dedicated moves toward your success.

Nicole Winhoffer is a world-renowned fitness artist, First Brand Ambassador for Adidas x Stella McCartney, and creator of her own workout brand, The NW Method.