As a personal trainer, your goal is motivate and get your clients to adopt healthy habits. There’s no doubt that establishing regular healthy habits (or breaking bad ones) can improve your longevity and overall happiness. But, it’s easier said than done.

What Is a Habit?

Doing something for the first time takes preparation. Consistency, attention, and effort must be paramount. A habit is a behavior that is repeated often enough so that over time, less thought is required to make it happen.

It must become routine, such as brushing your teeth, or washing your face.

I know you’re probably wondering, why 12 healthy habits? The number 12 fits perfectly to a one year program of changing habits. Each month, have your client focus on one thing and assist them in integrating that habit into their life.

Here are the healthy dozen that will get the results you and your clients are aiming for:

1. Get Some Z’s

Most of us need at least 6—8 hours of good sleep at night. Download a sleep-monitoring app to learn your own personal patterns of disturbed sleep. So, you can help you to work out what might be going wrong.

2. Try Something New

Try new activities, new challenges, new idea and meeting new people. Doing new things is a great mental workout, which keeps our brains vital and our mind sharp.

3. Consume Less Alcohol

This one is always met with the most resistance. Regular drinking induces enzymes in your liver that metabolize alcohol. The more you drink, the more your tolerance builds and the more you need to drink. Taking regular breaks can “reset” your tolerance, so that it’s easier to cut back.

4. Shop On a Full Stomach

Studies have shown that you’re more likely to buy unhealthy foods if you visit the supermarket hungry, because your body is craving a quick sugar-based fix. Shopping when you’re full will help you to slow down and make smart, healthy choices.

5. Find “Me” Time

I find this is very hard for most women. There’s a tremendous amount of stress and pressure put on women: being parents, daughters, mothers, wives, girlfriends, and professionals. All these roles will leave you drained and taking less care of yourself.

I have to tell my clients that “me” time is not being selfish. It’s a necessity. It will help you to perform better so you can be the best you can be.

6. Power of Positive Thinking

Negative thoughts become easier and more frequent that positive ones. When you adopt a positive frame of mind you become happy. Happiness does not depend on external causes. It comes from inside you.

7. Practice Mobility

Can you touch your toes? Chances are, you can’t. Creating a mobility program can help you to decreased risk of work related injury, soreness and joint pain and most importantly. Get your body to move with grace and ease.

8. Find Your Zen

Practicing mindfulness is a necessity with all the rush of our overwhelming modern life. Computer screens, stress, smart devices … why not put it all away and focus on ourselves for a moment?

9. Proportion Your Meals

What is the hardest thing to do when creating a healthy lifestyle? You guessed it, Diet!

Teach your clients how to divide their plates into fourths; half your plate should be fruits and veggies. One quarter should be lean protein, and one quarter can be a healthy carb source (beans, quinoa, sweet potatoes)

By filling up on what your body likes (nutrient-rich veggies and energy-filled lean protein), you’ll be less tempted by unhealthy combinations.

10. Fitting in Fitness

Got a business trip? You’re too busy to meet with your trainer? Sounds like you need to fit in fitness while working. If a 20 minute walk does not fit into your schedule, take stairs for at least one floor every day or park in the furthest parking space away from your workplace and walk the rest of the way.

11. Let It Go

When you feel like you’ve let yourself down, try to forgive yourself. You are not perfect. On your journey to health, their will always be a pothole in the road. Choose forgiveness and make it your everyday practice.

12. Practice Gratitude

It is one of the most empowering feelings. It helps us remember what is good in our lives and helps us fill our mind with positive thoughts instead of negative.

Just focusing on one of these healthy habits every month can make your year one of the most happiest and healthiest years yet!