top of page

Transforming Your Health – 5 Ways To Shape Your Environment For Fitness And Nutrition Success

Written by: Lise Kiefer, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Executive Contributor Lise Kiefer

Making positive changes to your fitness and nutrition can feel like an uphill battle. Oftentimes, people take on a massive overhaul and change 5 things all at once, only to notice that they fall flat after a handful of weeks. Then, people start all over again, only to feel more deflated after not being able to do what they want to do a second time.

Young fit woman eating healthy salad after workout.

In fairness, changing your behaviour is hard. Think about it for a moment. You are literally trying to change something that has become so habituated that you don’t have to (consciously) think about it.

One “hack” you can adopt is altering your environment to encourage you to select situations which can help steer you in the direction you wish to go. There are a number of ways you can do this. All you have to do is take a quick read through of James Clear’s book “Atomic Habits” with an entire chapter dedicated to describing how cues in your environment can have a correlation to the habit you are trying to create.

We are going to look at the following 5 elements which you can make today to start building the lifestyle you want:

  1. Social supports and network

  2. Physical space

  3. Design a space inspiring for you

  4. Establish smart triggers

  5. Seek support from a fitness and wellness professional

1. Find what you enjoy and surround yourself with a supportive network

First thing first, take the time to figure out what you actually enjoy doing to stay active. If you despise running on the treadmill, then why select that as what you want to do for cardio? The aim of fitness is that it should support your likes, what you enjoy doing, and also helps you move towards your goals. Find that you prefer swimming over running? Then go embrace that full force. Do you prefer feeling strong and lifting weights fills that bubble. Then do it. Don’t worry if it takes a while to figure out what you enjoy. Remember: the goal is to be able to embrace this for the long term.

Part two of this section is to find your fitness tribe! Connecting with individuals who share your goals makes it all the more enjoyable in the long run. Not only are you getting your workout needs met, but you are also flexing on your social skills in the process. Some ideas to help find like-minded individuals include joining fitness classes, taking part in online communities, or finding workout buddies who will inspire and motivate you on your fitness journey.

2. Make your environment work for you

Did you know that you are more likely to follow through on an action when you can see it right in front of you? Creating an environment that supports your healthy choices makes it easier for you to be reminded of what you are wanting to achieve.

Some simple things you can do the help encourage you to move more include:

  • Keeping your workout clothes and shoes by your bed so that they are easy to grab on your way out the door. When they are nearby, you have to think less about whether you forgot them in the morning and make it easier to follow through on your workout.

  • If you are fortunate enough to have a workplace that encourages wellness initiatives, ask them (or even better, initiate) to create a program you can take part in on a daily and weekly basis.

  • Keeping a piece of fruit, you enjoy on the kitchen counter/ in your workplace where you will see it. If is it there, you are more likely to reach for it if you can see it.

  • Invest in a water bottle that you like to look at. I’ve had some that worked, but found I was not super into. When I enjoy looking at it, it makes me more likely to wanted to show it off. Pro tip: I have personally found that having a water bottle where I can see how much is left makes it easier to see if I am close to finishing my fluid intake for the day.

3. Design your space to inspire

Transform your surroundings to inspire healthy habits. If you are going to be spending more time investing in your personal health and wellness, taking the time to adorn your living space can go a long way to helping inspire you. Some simple tips you can do include:

  • Choose a space in your home where you complete your workouts. This allows you to help get into the mindset that you work out in this part of the house.

  • With this space, take the time to decorate it to meet your needs. Like inspirational quotes? Then fill it with one you find lifts you up (Pinterest is a great place to get some ideas).

  • Additionally, consider setting up a calming and inviting space for meal preparation and mindful eating. Fill this area with soothing colors, natural elements, and items that promote relaxation and mindful eating such as soft greens and blues, plants, comfy spaces where you find you can wind down and enjoy your meal.

By immersing yourself in an environment that supports and encourages healthy habits, you'll find it easier to stay on track and make positive choices every day.

4. Set up smart triggers

This point tacks onto the earlier section. By introducing cues that prompt healthy behaviors, it helps make it easier to get into the mindset to follow through with your goals. This can be done in a number of ways depending on your personal preferences. Some ideas include:

  • Setting reminders to take breaks for physical activity or to prepare balanced meals.

  • Use technology, such as fitness trackers or meal planning apps, to stay on track with your goals.

  • Develop a playlist that you use as a “pre-game” before working out so that it gets you in the mood to start.

By incorporating smart triggers, you'll stay focused and motivated throughout the day.

5. Seek professional support

Sometimes, changing our associations and habits can be challenging on our own. Consider seeking the help of a fitness trainer, nutritionist, or wellness coach. These professionals can supply personalized guidance, support, and accountability to help you navigate your journey towards a healthier lifestyle. They can help you set realistic goals, create a customized fitness and nutrition plan, and keep you motivated and on track.

Remember, transforming your association is a powerful tool in transforming your habits. By consciously choosing what you enjoy and surrounding yourself with health-conscious individuals, creating an inspirational environment, setting up smart triggers, and seeking professional guidance when needed, you'll be well on your way to improving your fitness and nutrition habits. Embrace the change and enjoy the positive impact it has on your overall well-being.

Ready to take the next step? Book a one-on-one consultation with Lise Kiefer, a fitness, nutrition and sleep coach, and get personalized guidance on your journey towards a healthier lifestyle. You can reach Lise via email or connect with her on social media: Instagram (@lisekiefer) and Facebook (Lise Kiefer). Don't miss out on this opportunity to transform your habits and improve your well-being!

Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

Lise Kiefer Brainz Magazine

Lise Kiefer, Executive Contributor Brainz Magazine

Lise Kiefer is a lead in fitness, nutrition and sleep coaching. After living an active lifestyle in her youth, Kiefer took her experience in sports and transitioned it to coaching individuals in their fitness, nutrition, and sleep so enhance her clients quality of life. Kiefer believes that how we perceive each of these topics and ourselves will affect how we perform in our daily pracitces. Owner of Toned and Tough Fitness.



  • linkedin-brainz
  • facebook-brainz
  • instagram-04


bottom of page