Stack Your Way to Success: Build Fitness Habits That Actually Stick

06/13/2025

Ever feel like you're just too busy to stay consistent with your workouts or nutrition? What if we told you the key to success isn't more time or willpower, it's smarter habits?

At Vital, we love using practical strategies that actually work. One of our favorites comes from James Clear's bestselling book, Atomic Habits: it's called habit stacking, and it's a game changer.

What Is Habit Stacking?

Habit stacking means connecting a new habit (like stretching or prepping a healthy meal) with something you already do every day. Instead of trying to carve out extra time, you simply stack a new action on top of an existing routine.

"After [current habit], I will [new habit]."
— James Clear, Atomic Habits

Why This Works for Busy Gym Goers

Let's be honest, between work, family, and everything else on your plate, life gets hectic. Habit stacking removes the pressure of "finding time" by building new behaviors into your normal routine.

Real-Life Gym Examples

Before Work:

After I brush my teeth, I will do 10 air squats to wake up my body.
After I pour my coffee, I will check my workout for the day in the app.

At the Gym:

After class ends, I will spend 3 minutes stretching my tightest area.
After my coach finishes talking, I will log my workout before leaving.

Nutrition Habits:

After I grocery shop, I will prep 3 grab-and-go meals.
After I finish dinner, I will log my food or prep breakfast.

Mindset & Recovery:

After I get home from work, I'll change into my gym clothes right away.
After I get in bed, I will spend 2 minutes reflecting on the good things I have in my life.

How to Start Stacking Habits Today

List your current daily routines
Think of habits that are automatic, morning coffee, driving to work, checking your phone, brushing your teeth.
Pick one new fitness or nutrition habit
Keep it small, like drinking water, stretching, or planning your next meal.
Use this formula
"After I [current habit], I will [new habit]."
Stick to it for a week
Start simple and build from there. Consistency beats intensity.

Final Thought

You don't need a total life overhaul to build momentum. You just need one simple stack.

At Vital, we're here to help you create routines that work with your life, not against it. So here's your challenge: pick one habit to stack this week, and tell your coach or post it in the group, we'll help keep you accountable!