Hopefully by now you’ve had the chance to read or at least pick up Tyler Bramlett’s book, 27 Body Transformation Habits You Can’t Ignore. Once you have begun reading, you will soon discover that these habits will deliver the most powerful benefits in the shortest amount of time.  Bramlett says to “Consider this your own personal user’s guide to fast-tracking your body transformation and developing the healthiest, happiest and strongest version of yourself”.

The next step of this three-part blog is the Weekly Habits. These habits will play an essential part of changing your body and your life.  Bramlett states that most of the weekly habits are very enjoyable and very easy to do.  And, since there are only seven habits, you only have to perform one per day and you are good to go!  Easy right?

Priority one – Start out by doing the following two habits:

  1. Kick up your heels and have a cheat meal
  2. Measure your success.

Once you’re set with these two, pick one or more additional habits to focus on and become consistent doing them. Over time, you will develop a consistent practice of all seven habits, which will help you look, feel and perform your best.


ONE: Have a Cheat Meal
While maintaining a good nutrition program is important, it’s also important not to deprive yourself of certain foods for too long because this will lead you to fail. However there are rules to follow before and during your cheat meal to help you minimize overall damage.  Be sure to read more about these guidelines in Bramlett’s book.

TWO: Learn Something New
In order to relearn or learn new habits and kiss your old habits goodbye, you have to actually practice learning. Try to learn something new each week, whether physical or mental, you must dedicate yourself to it to help your brain rewire itself to be more receptive to developing new habits.  There are a few recommendations of things you can learn in the book.

THREE: Be Alone for a While
Carve out an hour once per week to do something that you love to do…and do it alone! The purpose of this habit is to reflect on your values and connect with yourself to develop a sense of self-awareness you cannot develop any other way.

FOUR: Socialize
Just like we need time to be alone, we also need to spend time with our family and friends. We are social by nature and if we avoid social contact for extended periods of time, we become disconnected from both ourselves and from others.  So be sure to set aside 60 minutes or more each week, away from technology (including TV, computers and mobile phones) to socialize!

FIVE: Play
Do you remember what it’s like to have fun and play like children? Playing like a child (especially outdoors) is the key to a healthy and happy life.  Set aside 30 minutes a week to simply play and have fun!  You can do anything that you love to do and this serves as a great way to accomplish many of the other habits at the same time.

SIX: Make Your Success Measurable
Following the plan that you’ve laid out to achieve your goals is important!  Set aside 10 minutes each week to measure your success. Honestly reflect on what you have accomplished for the week.  Tweak your daily affirmations to reflect the changes you’ve made to help you be more consistent.

SEVEN: Be Selfless
It has been said that there are few things more satisfying than performing a truly selfless act for someone else. The joy and gratitude that the other person experiences when you do something nice for them has the ability to make you a better person.  Do not expect anything in return, not even a thank you or a smile.  For best results, do something for someone you do not know and make it anonymous if possible.


REFERENCE:  27 Body Transformation Habits You Can’t Ignore by Tyler Bramlett