4 Daily Habits Every ABC fit Follower Should Do


“We are what we repeatedly do. Success is not an action, but a habit”.

Your monthly, weekly, daily and hourly habits make you who you are. They determine how you look and they make you how you feel. So what I thought I’d do is gather five daily habits that every ABC fit follower should do. Keep in mind that these are generic daily habits, in other words they’re not goal specific, so everyone would benefit from them.

Some you may already do, which is great – keep doing them and reenforcing those behaviours. Others you may not, in which case you can make it your mission to build these daily habits into your lifestyle. Without further a do, let’s get to it.


For all health and body composition goals, ensuring your tissues are optimally hydrated should be your first port of call. The formula I generally recommend is as follows:

0.033L X bodyweight in KG = Water goal in Litres per day.

For a 70kg individual this would be 0.033L X 70KG = 2.3L per day

A hydrated body is a happy body. We are made up of over 60% water. It’s needed in the body for many important tasks, including:

– Transportation of oxygen and nutrients

– Joint lubrication

– Flushing harmful toxins and body waste, mainly through urination and sweating

– Helping the brain to manufacture hormones and neurotransmitters

– Digestion.

– Regulating body temperature.

– Organ function

– Fat burning.

Thoracic Spine Foam Roll
The thoracic spine foam roll is one mobility drill everyone should do each day. Opening up this mid-upper part of the spine is so important as we spend 70% + of our day in positions that close it up and create bad posture. Sitting at a desk, driving, mobile phones etc. are all examples of these negative positions. The thoracic spine foam roll is the key that unlocks improved posture, better shoulder mobility and minimised lower back pain. Roll from the middle back, up to the shoulders whilst trying to open the spine and relax into the drill. Spend 90-120secs on it each day.

NE Time
NE time is a habit I picked up from entrepreneur and author, Rob Moore. It stands for No Extra time and involves combing two activities together. Kind of like multitasking a boring activity with something that’s going to be beneficial to you. Here’s some great examples you can think about incorporating into your day.

– Read this blog whilst cooking/meal prepping for tomorrow.
– Listen to a motivational podcast on the commute to work.
– Read a book whilst on public transport.
– Watch a motivational YouTube video whilst doing cardio in the gym.
– Do cardio in the gym whilst catching up on your favourite Netflix show.

Daily habits

Be Grateful
Take just 60 seconds everyday (preferably in the evening before bed) to reflect on everyone and everything you have in your life that you’re grateful for. Your family, your friends, your job, your house, your money! The list goes on. By doing this I guarantee you’ll sleep better and live a more positive and happy life every day.