Skip to content
test
  • SHOP
    • BUNDLES
      • Holiday Survival Bundle
      • Fat Burning Stack
      • Basics Bundle
      • Brain Bundle
      • Fruits & Veggies Bundle
      • BCAA Bundle
      • Joint Bundle
      • Plant Bundle
      • Starter Bundle
      • Plant-Based Strength Bundle
      • Strength Bundle
      • Recovery Bundle
      • Immunity Bundle
      • ⇨ VIEW ALL BUNDLES
    • PROTEIN
      • POST
      • BUILD
      • PLANT PROTEIN
      • Collagen
      • ⇨ VIEW ALL PROTEIN
    • SPORTS NUTRITION
      • Lytes
      • PRE
      • BCAA
      • Creatine
      • Shrooms
      • ⇨ VIEW ALL SPORTS NUTRITION
    • NUTRIENTS
      • Burn
      • PM Burn
      • Multi PRO
      • Joint
      • Gut Health
      • Krill
      • Reds
      • Veggies
      • Vitamin D3
      • ⇨ VIEW ALL NUTRIENTS
    • SWAG & EBOOKS
      • Foamie Trucker
      • Pocket Tee
      • The Ultimate Fat Loss Guide
      • HQ Duffle Bag
      • No1 Cares Tee
      • ATH x IN4MATION 5 Panel Hat
      • Training Hoodie
      • Training Sweats
      • OE Patch Tee
      • OE Patch Mesh Shorts
      • OE Dad Hat
      • Grappler Shorts
      • Standard Shaker
      • Vandalism Logo Pack
      • Dodger Blue Snapback
      • Orioles Snapback
      • 8 Weeks To Bigger Glutes
      • 25 Protein-Packed Recipes
      • ⇨ VIEW ALL SWAG
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • ROOTS
  • MANAGE SUBSCRIPTION
    CONTACT US
    REWARDS
    TEXT US
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  1. Level Up!
  2. Free Shipping
    $99
  3. Free Shaker
    $150
  4. Free Gut
    $200

You are $ 99.00 away from FREE shipping!

  • MANAGE SUBSCRIPTION
  • CONTACT US
  • REWARDS
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
Search
ATH ATH
Log in Search Cart
  • BUNDLES
    Holiday Survival Bundle
    Fat Burning Stack
    Basics Bundle
    Brain Bundle
    Fruits & Veggies Bundle
    BCAA Bundle
    Joint Bundle
    Plant Bundle
    Starter Bundle
    Plant-Based Strength Bundle
    Strength Bundle
    Recovery Bundle
    Immunity Bundle
    ⇨ VIEW ALL BUNDLES
    PROTEIN
    POST
    BUILD
    PLANT PROTEIN
    Collagen
    ⇨ VIEW ALL PROTEIN
    SPORTS NUTRITION
    Lytes
    PRE
    BCAA
    Creatine
    Shrooms
    ⇨ VIEW ALL SPORTS NUTRITION
    NUTRIENTS
    Burn
    PM Burn
    Multi PRO
    Joint
    Gut Health
    Krill
    Reds
    Veggies
    Vitamin D3
    ⇨ VIEW ALL NUTRIENTS
    SWAG & EBOOKS
    Foamie Trucker
    Pocket Tee
    The Ultimate Fat Loss Guide
    HQ Duffle Bag
    No1 Cares Tee
    ATH x IN4MATION 5 Panel Hat
    Training Hoodie
    Training Sweats
    OE Patch Tee
    OE Patch Mesh Shorts
    OE Dad Hat
    Grappler Shorts
    Standard Shaker
    Vandalism Logo Pack
    Dodger Blue Snapback
    Orioles Snapback
    8 Weeks To Bigger Glutes
    25 Protein-Packed Recipes
    ⇨ VIEW ALL SWAG
    ⇨ SHOP ALL
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • ROOTS
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
ATH SPORT

WE EXIST TO BUILD SAVAGES USING THE MOST NUTRIENT-DENSE, MINIMALLY PROCESSED INGREDIENTS.

OUR STORY

FREE 4 WEEK STRENGTH PROGRAM EBOOK

4 Week Strength Program
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  • HOME / NEWS
    Mindset · May 21, 2014

    How To Break A Habit

    by Staff Writer
      |  LAST UPDATED: Jan 02, 2023

    It's 1:30pm, you just got out class and are heading to the gym. You have been doing great with your nutrition and your training sessions/performance has increased. To top it all off, you are starting to see your abs... Hello summer!

    As you leave class you walk by the vending machine in the nearby building to get an unhealthy snack. As you approach the vending machine, you look around to make sure your strength and conditioning coach doesn't see you; and your eyes are fixed to the heavenly Snickers and a bag of Doritos. Oh how I have missed you. Next thing you know you eat both... in record time, and now feel guilty.

    This is not the first time you have done this…. In Charles Duhigg's ground breaking book, "The Power of Habit: Why We Do What We Do In Life and Business" he does a great job uncovering how habits work. The author lays out a framework "that researchers have found for diagnosing and shaping habits within our own lives." He goes on to say that change takes time and some discipline, but with persistence you can reshape how your respond to habits.

    4 STEPS TO BREAK THE HABIT 

    The framework in broken down into 4 steps: Identify the routine, Experiment with rewards, Isolate the cue, and Have a plan.

    STEP 1

    Identify the routine: there is a sequence of events that you go through with every habit. It is made up of 3 parts the cue, a routine, and a reward. You need to figure out the process that you go through that leads you to the undesirable result. In the instance above the routine would be walking to the nearby building to frequent the vending machine. Could the cue for the routine be hunger? Too much time before training session?

    STEP 2

    Experiment with rewards: Try to find out what is causing the particular habit by experimenting with different rewards. The author encourages the reader to conduct a multiple experiments. The next time you leave class and feel the urge to go to the vending machine, adjust your routine to achieve a more desirable reward. In the example above instead of walking by the vending machine, you decide to walk out a different entrance (adjust routine) and head to cafeteria for an apple (healthier reward).

    STEP 3

    Isolate the cue: Where am I, what time of day, how do I feel, and what happens before I devour the Snickers and Doritos. After a few weeks you realize the cue that triggers the bad snack habit. It could the the time of day, boredom etc. The reward you were seeking was, as the author puts it, "a temporary distraction."

    STEP 4

    Have a plan: The plan goes back to figuring out your "habit loop" and you start to change your behavior. The change of behavior leads to a better decision that will affect your performance and training in the long run. Change is not easy, but I feel that Charles Duhigg does a great job uncovering The Power of Habit.

    ABOUT THE AUTHOR 

    Marc Agnello is Owner and Head Strength and Conditioning Coach of Higher Ground Sports Performance, LLC, a business dedicated to helping people achieve their health and fitness goals. He has been training people from all walks of life, ranging from those just wanting to lose weight, those training for adventure races (Tough Mudder, Warrior Dash etc) as well as HS and College athletes looking to get to the next level. He has been involved in fitness and athletics his entire life. He graduated from Cortland State where he played college baseball while earned his BSE and MSE in Physical Education. Marc practices what he preaches. He is a fitness enthusiast. He has completed a triathlon and currently trains Brazilian Jiu Jitsu at Nova BJJ in Rochester, NY. He is certified through the National Strength and Conditioning Association (CSCS), USA Weightlifting (Level 1 Sports Performance Coach) and is a CrossFit Level 1 Trainer. Marc resides in Alfred, NY, with his wife (avid runner) and 3 beautiful athletic daughters.

    Down Chevron
    ATH

    INFORMATION

    • Protein Calculator
    • Search
    • Quality
    • Banned Ingredients
    • Become a Retailer
    • Afterpay
    • Privacy Policy
    • Terms of Service

    CUSTOMER CARE

    • Shipping Information
    • Returns Policy
    • Contact Us
    • Reviews
    • Mil & First Responders Discount

    COMMUNITY

    • Roots
    • Blog
    • Rewards
    • Ohana
    • North Shore Lifeguards
    • Jobs

    EMAILS SUCK. OURS DON'T.

    • TikTok
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA

    Born and Bred

    ATH SPORT LLC, 221 W 9th St, Wilmington, DE 19801. © 2023 All Rights Reserved.
    support@athsport.co   (808) 378-3696

    Made in an FDA Inspected Facility

    *These statement have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    SAVE 10%