Welcome back to Hugo’s Habits! 🚀 

Thanks for being here! 😄 🌱 

(Estimated read time: 2 minutes)

This Week’s Thoughts. 💭 

As a proud Irishman, I am happy to tell all the healthy and happy people reading this email that I have had probably the most unhealthy couple of days in recent memory.

Monday was St.Patrick’s Day.

Did I drink 15 pints and nail a 16-inch pizza?

Yes.

Will this negatively impact me?

Probably.

Will this cause me to just give up on my routine of a calorie deficit, hitting my steps, and going to the gym?

No chance.

Allow yourself to have these days. The roadblock many people come to is the mindset that days like this reset your progress entirely.

When people go on a “diet” or start going to the gym, they often try and go from absolutely nothing to absolute peak human performance straight away.

Stop watching David Goggins’ TikTok and beating yourself up because you don’t have a six-pack and don’t run at 5 am.

All the average person needs is 3 hours in the gym per week, 7 hours of sleep overnight, and 7-9k steps per day.

If you’re reading this and saying you’re too busy for 3 hours per WEEK in the gym, then you're just lying.

Anyone can sit and write goals, lay out a perfect workout and diet plan in their Apple Notes.

If you saw my Apple Notes, you would think I am a navy seal.

But shit happens in life and these plans never work.

“You don't rise to the level of your goals, but fall to the level of your systems.” - James Clear.

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🌱 Aim For Your Ceiling, But Always Hit Your Floor.

Every human has an unbelievably high ceiling when it comes to health and wellness.

I do believe that with the right discipline and mindset, everyone can be incredibly fit and healthy.

But it’s incredibly hard.

Writing goals and dreaming about how you want to look and feel is easy.

Getting there is rough.

What you need to do is establish what the absolute bare minimums are that you can uphold and maintain in the long term.

Life is going to throw some shit in your way that stops you following your perfect health and wellbeing plan.

It will, it is unavoidable.

You need to sit down and establish things you can do no matter what happens.

For me, what allowed me to initially lose almost 20kg and become the happiest I've ever been is lifting 3x per week in the gym, getting at least 7k steps per day, and sleeping 7 hours per night.

And of course, eating primarily whole and natural foods.

This doesn’t mean “organic” or “grass-fed” or anything fancy.

If it came out of the ground, or had a mum and dad, eat it.

If you do stack these principles long-term, even for 6 months, you will be unrecognisable.

If you want to fill the rest in with a pizza and a few pints with your mates, do it.

Set your floor and get there.

Then rinse and repeat.

That’s all for this week! Any questions?

I answer all DMs on my socials, or reply to this email! 📨 

This newsletter is designed for you to introduce habits to allow every reader to be the happiest, healthiest, and wealthiest version of themselves! 

See you next week,

Hugo.