Why I put my supplements in my coffee cup

Happy New Year!

I hope you had a great time however you spent it and you’re ready to get after your goals this year!

Habits are the foundation of what we do every day. Most of what you do is habit driven, from how you get ready in the morning, to the route you take to work, what and when you eat, and what you do in your downtime. Habits are essential for taking care of regular tasks without too much, or any, real thought of how they’re done.

This can be both good and bad when it comes to fat loss and fitness. Habits can work for you, pushing you towards better decisions and therefore, closer to your goals, or gradually pulling you further from them.

One way to add more positive habits to your day is to piggyback on things you already do. This is habit stacking. And it could be the best way to move you forward to achieving your goals.

Each night I put my morning supplements into my coffee cup. (Vitamin D, fish oil caps and I’m trying turmeric supps at the moment too). I do this because I was looking for a way to make me be more consistent in taking them each morning. They are easy to forget, the bottles are stacked in a corner of the kitchen away from where I would easily see them.

I tried moving them, but they cluttered up the place.

I tried adding a reminder to my phone, but that was to easy to ignore.

So I habit stacked. Every morning, without fail, come rain or shine, I have a cup of coffee. So by putting my supps into the cup and leaving it out next to the kettle, I’d have to empty it before I make my coffee or I’d ruin a perfectly good cup of magic.


So while the kettle boils, I down my supps with a cup of water, so not only do I complete my habit, I get a bonus cup of h2O too.

How does this help you?

Glad you asked.

  • You can use the same tactic to improve your body comp and fitness goals. For example:
  • Join a gym that is on your way to/ from work. That way it becomes easier to get to your training sessions before or after work. Because let’s face it, the chances of you going back out to get your session done once you are home and settled on the sofa are pretty low.
  • Put healthier snacks in the place you would normally have unhealthy ones. That way when you go to reach for the biscuits, you at least have to decide between those and something healthier.
  • When you are getting your work clothes ready at night, pack your gym bag and put it by the front door.
  • If you commute by bus or train to and from work, stand instead of sitting.
  • Get off one stop earlier and walk the rest of the way.

There are loads of ways you can double up on the good habits you already have and add another layer to them to make things easier to do. Take some time today (or this week) to look at the habits you have and see how to stack them.

Better habits = easier goals.

Stay strong,



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