5 Simple Habits to Get Lean, Strong, and Energized (Even If You’re Busy)

Take a look around—many men today are carrying extra weight, moving less, and feeling the effects of aging earlier than expected. Life expectancy in developed countries has even started to decline for the first time in decades, which is a signal that something needs to change.

Adam MacDonald, a fitness coach with a Master’s and PhD studies in human performance, has helped hundreds of busy men in their 30s, 40s, and 50s shed fat and reclaim their health. His approach doesn’t rely on willpower alone—it’s built around simple, proven habits that actually fit into a busy life.

You do a lot for your family—showing up, working hard, supporting your kids activities. But have you ever thought about how much more you bring to the table when you feel healthy, energized, and strong? Taking care of your body isn’t about looking a certain way—it’s about feeling good, staying in the game longer, and being the kind of role model your fam can count on. Here are five simple but powerful habits Adam sticks to that can make a real difference.

Habit 1: Plan Like Your Health Depends On It (Because It Does)

You wouldn’t go into a work project without a plan, so why do it with your health? Most people who fail at fitness don’t lack willpower—they lack a strategy.

A plan isn’t just about workouts; it’s about everything that leads to success:

• Buying the right groceries

• Prepping meals in advance

• Scheduling workouts

• Setting reminders to move more

The key is what Adam calls the MVS—Minimal Viable Strategy. Instead of trying to overhaul your life overnight, start with the easiest, smallest steps that set you up for success. That might mean ordering groceries online, eating the same five meals for simplicity, or blocking time daily for a 10-minute walk. Build the habit muscle first, then optimize later.

Habit 2: Reflect, Don’t Ignore

Most people hit a setback, get frustrated, and tell themselves they just need more motivation. That never works. What does work? Honest reflection.

Treat yourself like an employee—schedule a weekly one-on-one with yourself to review your progress. Look at what went well, what didn’t, and what needs adjusting. If you slipped up, don’t just say, “I ate pizza, I’ll do better next week.” Instead, ask why you ate the pizza.

Was it an emotional response?

• Poor planning?

• A lack of healthy options?

• By identifying patterns, you can fix the root cause instead of repeating the same mistakes.

Habit 3: Track What Matters

What gets measured gets managed. If you’re not tracking key data points, you’re flying blind. The four essentials Adam recommends:

1. Body weight – Helps you see trends, not just daily fluctuations.

2. Food intake – Many “healthy eaters” still overconsume hidden calories (oils, sauces, creamers).

3. Training – Know what you’re doing and where you’re progressing.

4. Activity levels – Are you moving enough? Most fit people get 8,000 to 10,000 steps per day.

You don’t need fancy tech. One of Adam’s clients lost over 60 pounds just by clipping a cheap pedometer to his waist and hitting his step goal daily.

Habit 4: Handle Failure Like a Pro

The biggest reason people fail? They let one bad day spiral into a bad week, then a bad month.

Adam’s rule: Never miss two days in a row.

• Ate junk food? No problem, get back on track at the next meal.

• Missed a workout? Fine, but don’t miss two.

Think of it like investing. The stock market doesn’t go up every single day, but over time, it trends upward. Your health journey works the same way. The key is to stay in the game.

Habit 5: Make Your Bad Days Less Bad

Most people try to make their good days even better—stricter dieting, longer workouts—but ignore their bad days. The problem? The bad days are where progress gets lost.

Instead of pushing yourself harder on good days, focus on minimizing damage on bad days:

• If you’re going to overeat, aim for 300 extra calories, not 1,500.

• If you can’t work out, at least get 5,000 steps in.

• If you’re at a party, enjoy a drink or two—but not six.

Over time, your worst days start looking more like your best days, and consistency beats intensity every time.

Every day, you’re getting older. Every year, it gets harder to change. But you still have time.

Change is harder than you think, takes longer than you expect, and requires more effort than you’d like. But the good news? You don’t have to do it perfectly—just consistently.

Pick one habit from this list and start today. Your future self (and your family) will thank you for it.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.