Habits, Why They are Important?

By Dustin Lindgren

When we take a more in-depth look at our day-to-day routines, we can pin point tasks that we feel the need to complete every day. These routines are also known as habits, and these things called habits can shape and mold our daily living more than you think. Some examples of healthy habits could include; Going to the gym, eating right, making your bed, brushing your teeth, and checking emails as soon as you get to your place of work. With developing these tendencies, they gives us an “itch“ when they’re not completed. Once the task is completed, we are awarded with “feel good” chemicals that are released in our brain.

As we continue to repeat these actions more and more, they turn into habits. The habit then turns from a decision made to second nature.

Habits are great for providing structure in our lives, but what happens when the habit tends to hinder our quality of life? The first step is having self-awareness and noticing when a habit has a negative impact in our lives. If a bad habit is formed, one strategy to get rid of this bad habit is to replace it with another one. A great example would be sleeping in, I’m guilty of this myself. I became aware that this was affecting my life negatively, so what did I do? I went and bought the biggest alarm clock I could find and I set the clock all the way across my room. This way I am forced to actually get out of bed, and this triggers a positive response for me.

Don’t know where to start to develop healthy habits? Start with something small. Making your bed in the morning is a perfect example of a healthy habit. Habits don’t have to be overwhelming tasks. Displaying consistency is the principal. 

When looking to create a new routine, be mindful of what it is you’re looking to change. Choose something that is going to make the biggest impact in your daily living. Choose something that works for you and make time to put it into your schedule. By prioritizing the habit, it becomes important to your daily routine. 

Creating a means of fulfillment is also an awesome way to stay motivated. After completing your habit that you have chosen, reward yourself. Take pride, step back and look at what you accomplished. Allow yourself to be your own hype man.

Find someone or something that is going to keep you accountable. The more support the more you create stronger connections to your tendencies. Gym partners are a great way to stay accountable, especially to each other. 

Your life is what you make it. By creating structure and forming healthy habits, you are well on your way to taking control and striving for that better quality of life.

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Alex Kain

Owner / Head Coach / Personal Trainer

Alex has always been a very athletic and active person. Playing just about every sport under the sun, however he spent more time being involved in Hockey, Gymnastics, Diving and Cheerleading (the latter 3 being very similar in nature). Not only did he grow up being very active he had a very nutritiously conscientious mother who wouldn’t allow him many different kinds of foods. So he grew up with a good basis on nutrition and eating healthy. As he grew older he continued to dial in on the nutrition while working out religiously. He would often pair gymnastics type movements with traditional barbell movements when working out. Therefore when he found functional fitness back in 2010 he fell in love with it and never looked back.

Alex went on to grad school where he got a masters degree in Exercise Physiology and won back to back National Championships in cheerleading. Upon graduating he began working at Froedtert hospital in Cardiopulmonary Rehabilitation and coaching cheerleading locally. He really enjoyed helping people improve their health but wanted to help people before they were requiring surgery and he also knew that a healthy lifestyle through proper nutrition and exercise could prevent many of the issues he was treating people for. In 2008 he was offered a coaching position in New Zealand. He moved there and spent the next 6 years in New Zealand and Australia coaching New Zealand to 2 gold and 1 silver medal in the World Cheerleading Championships and Australia to 1 Silver medal. 

In 2014 he moved back to the states and that’s when he opened A1 Health and Fitness. His biggest joys are helping people reach their goals and lead healthy lives through diet and exercise. Whether it’s coaching someone to a PR lift or helping someone shed unwanted pounds or start eliminating poor food from their diet, Alex loves it all. His real passion is nutrition and helping people get off their medication, but he can work with all ages. He enjoys traveling the world, spending time with his dog Charlie and his amazing girlfriend Jen as well as family and friends. 


  • USAW L2
  • CrossFit L2
  • Precision Nutrition Level 1
  • WAG certified nutrition coach
  • CrossFit Kids
  • M.S. Exercise Physiology