About this book:

In "Habits That Stick," the author presents a science-based blueprint for building lasting fitness, nutrition, and recovery routines that are resilient against life's inevitable disruptions. Rejecting the common reliance on fleeting motivation, the book champions a systematic approach rooted in behavior science, exercise physiology, and nutrition fundamentals. Readers learn a practical framework built on three pillars: "Design" (shaping environments to make healthy choices easy), "Practice" (starting with tiny, almost impossible-to-skip micro-habits), and "Recovery" (protecting sleep, managing stress, and incorporating active rest). Through this framework, the book provides tools to create routines that bend, not break, even during busy periods, travel, or unexpected challenges, fostering sustainable well-being rather than temporary fixes.

The book progresses through actionable steps, beginning with baselining personal metrics across fitness, nutrition, sleep, and stress to provide clarity and inform goal-setting. It then guides readers in establishing behavior-based and identity-based goals, ensuring that aspirations are rooted in controllable actions and a desired self-image. Subsequent chapters detail practical strategies for designing supportive environments, implementing micro-habits, and understanding sustainable nutrition principles, complete with meal templates and quick prep strategies. The latter half of the book delves into the essentials of strength training, cardio, mobility, and recovery, emphasizing periodization for long-term progress and offering protocols for injury prevention and navigating cravings. Ultimately, "Habits That Stick" equips readers with a flexible, iterative system—complete with templates, calendar guides, and troubleshooting advice—to cultivate health habits that are integrated into real life, ensuring they endure for years, not just weeks.

What You'll Find Inside:

• A science-based blueprint for habit formation using the 'Design, Practice, and Recovery' framework to move beyond willpower and build reliable systems.
• Practical strategies for 'micro-progress' and habit stacking, demonstrating how two-minute actions can evolve into robust fitness and nutrition routines.
• Comprehensive guides to sustainable nutrition, including flexible meal templates, grocery list frameworks, and mindful eating principles that survive real-world disruptions.
• Evidence-based protocols for strength training, cardio, and mobility designed to improve longevity and function for people at any fitness level.
• A structured 90-day personal plan featuring templates, calendars, and troubleshooting checklists to navigate plateaus, travel, and high-stress life seasons.

Who's It For:

This book is specifically designed for busy professionals, parents, and active older adults who are tired of the all-or-nothing cycle and want a health routine that survives a demanding schedule. It is also an excellent resource for coaches and clinicians seeking a practical, evidence-based habit system to share with their clients. Anyone who travels frequently or manages an unpredictable lifestyle will benefit from the book's emphasis on flexibility and 'minimum viable routines.'