The 13 Unsexy Habits Of Highly Sexy MotherF*ckers

Sexy is fast…exciting…stimulating.

Sexy is new…red-hot…intriguing.

Sexy is the IPhone XS….the Villanova buzzer beater over UNC in 2016…Cardi B rising from the slums of the Bronx to the top of the billboard charts…Megan Fox in just about any movie role she’s played…a Lamborghini pushing top speed with the top down. You get the point.

When it comes to fat loss training, sexy is: fast results, new workouts, quick fixes, and fad diets. Within our instant gratification powered society and the multi-billion dollar machine that is the fitness industry, sexy sells.

While the change may come rapidly, people struggle to obtain sustainable results through these methods and most times end up right back where they started. Whether we like to hear it or not, sometimes we are better off leaving sexy alone and taking home that reliable 7 posted up next to the bar.

The true key to jumping off the hamster wheel (or treadmill) and getting into the best shape of your life?

Changing your habits.

At times, building habits can be about as exciting as watching paint dry, but you are what you do consistently. As the great Vince Lombardi once said:


“Winning is habit. Unfortunately, so is losing”

Each day you are making choices that either bring you closer to your goals or lead you further away from them. It’s your decision whether you craft habits that help you or hinder your progress.

The following 13 habits are about as sexy as sloth from the goonies, but when paired with a progressive strength training program, body fat doesn’t stand a chance.

 What winning habits look like. Alright they aren’t really this bad.

What winning habits look like. Alright they aren’t really this bad.

1) Plan

If I had one dollar for every time I heard my mom say the old adage “if you fail to plan, you plan to fail” , I’d probably be on a yacht being fed grapes at this very moment. I’m sure you have heard it numerous times yourself, but I just had to tap into my mothers wisdom and reiterate it once more. When it comes to strength training/fat loss, this statement is king (and Queen. Girl Power!).

Life can be a rollercoaster filled with twists and turns. One minute your crushing goals and taking names, the next minute you are in a Uber to urgent care because you tripped over your cat and stubbed your toe. Things happen. The less decisions you have to make amongst the unpredictability of your week, the easier it will be to obtain results.

If we broke down our day into 4 meals (breakfast, lunch, dinner, a snack), the total equates to 28 meals in a 7 day period. You could adjust this number based on your particular goals, eating preferences, etc but let’s keep it at 28 in this example for the purpose of simplicity.

The number will vary on a case by case basis , but in general the more meals you can lock down, the better. On the flip side, some flex room or “free meals” are also important because all broccoli and no ice cream makes Jack an upset dude!

When people hear about discipline they get nervous. They equate discipline with restriction. In reality discipline, leads to freedom. The less choices you have to make, the more energy you have to worry about the things that really matter to you.

2) Shop

You can plan all you want, but if you don’t have any of the materials to produce these meals than you are out of luck (you see what I did there with produce).

Make food shopping a priority during your week so that you are never caught with your fridge on empty. I wasn’t a huge fan of math in school, but if there’s any equation on this planet that I want you to master it is this one:

hungry person + hectic week + no food on deck = McDonald’s McFlurries for breakfast!

3) Cook

I’m not asking you to be Rachel Ray or Bobby flay here. I’m far from an expert myself, but through experimentation I have learned that you don’t need to be in the top 1% of cooks in the world to whip up a quick, nutritious, and delicious meal.

When it comes to cooking, not only do you save money, but you also completely control what goes onto your plate. This is both an empowering feeling and essential when it comes to body composition change. It the world of fat loss, Nutrition accounts for upwards of 70% of the workload when it comes to seeing results.

Focus on finding quick and simple recipes at first that could last you for a couple of meals. This sets the bar low early and allows you to get acclimated to the #CookingLife. Need some recipe ideas? I regularly include some in my weekly email blasts. Sign up here!

4) Journal

You manage what you monitor.

The human mind has a funny way of erasing our undocumented moments or recalling situations in ways that tend to be more favorable to our image.

That talenti ice cream that I crushed after dinner last night? Never wrote it down, so it never happened bruh.

That game winner I hit in pick up basketball last weekend? Good thing I was able to jump from half court a la Space Jam and dunk the ball before time expired. Too bad no one was there to record it. Wish you guys could have seen it!

You see what I mean?

When you write down the food you eat you will be able to identify patterns, concoct strategies and track your progress over time. You will be able to observe your current nutritional profile and make the necessary adjustments to get you moving closer to your goals.

When laid out in front of you it becomes much easier to identify areas of weakness or obstacles that have been holding you back that maybe you weren’t able to identify before. Here are a couple of questions you should ask yourself to start identifying some patterns:

How is my day impacted if I skip breakfast?

Do I feel more full when I get quality fats in each meal?

Do I feel hungry when I don’t get a source of protein at each meal?

How is my day effected when I miss a meal?

There are tons of electronic apps out of that works better for you (myfitnesspal, lifesum) or you can whip out a composition notebook and just do it old school. It’s totally up to you. Do what you can stick with.

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5) Get More Protein

Protein is a prettyyyyy big deal. It has many benefits, but when it comes to fat loss it is especially important. First off, protein consumption helps to reduce hunger by providing a sense of satiety. When it comes to muscle growth and repair, we draw from amino acids (which are the basic building blocks of proteins). More lean muscle on our frame leads to a higher metabolism. This turns our body into a fat burning machine.

Sounds amazing right!?

“How much protein should i be consuming?”

That’s probably the next question that popped into your head.

While the amount will vary based on your specific goals, lifestyle/activity level, etc- a safe place to start is .75–1 gram per pound of bodyweight.

Step your protein game up. Your future Bod thanks you!

6) Calories

Counting calories can be annoying and not an exact science, but referring to your journal and comparing the weeks weight gain or weight loss can be an instrospective exercise that allows you to make adjustments going forward week by week. If you have been eyeballing things or have simply reached a platueau that you are unsure of how to break through, this habit may be an eye opening experience that helps you put a lot of things into perspective.

7) Eat Slowly

It takes your brain and your stomach time to get on the same frequency. The feeling of fullness you undergo after eating a meal is not caused by your stomach being full but by your brain reacting to the release of chemicals when food or drink enters your stomach. It can take up to 20 mins for these chemicals to kick in and for you to get this feeling. Eating slowly gives you time to ascertain whether you are still hungry or if its time to pack your meal to go. As a rule of thumb, make each meal last at least 15 minutes. Imagine that you were a snobby New York Times food critic. Take your time and savor each bite.

8) 3/5 Full

If we were measuring your fullness level on a scale from 1-5, with 1 being “empty like Tom Hank’s stomach in cast away” and 5 being “Post thanksgiving dinner stuffed”, I want you at a 3-3.5 when you finish your meals. You should feel light and energized, almost like you could get up and go run a race. You accomplish this, by focusing in on the task at hand and being present in your meal. Don’t eat and watch tv, or eat and read the paper, because then you are distracted and not focused on your level of satiety.

9) Healthy Fat

Fat is uaully demonized as something you should stay away from, but the truth is that it is an important macronutrient that is important to the operation of your hormones and body. Fat, like protein is another great tool to help you fight hunger. Make sure you are getting good fats in your meals from sources such as nuts, seeds, avocadoes, fatty fish, and olive oil.

10) Quality Carbs

Carbs aren’t the devil and all carbs aren’t created equal. Check the quality of your carbohydrates. Where are they coming from? Are they coming from whole grain sources, brown rice, quinoa, sprouted grain bread, and fruits/vegetables of a variety of colors and sizes?

or do the majority of your carbs come covered in the shape of oreo cookies? Now i’m not saying never indulge. That's crazy talk! Your too cool to miss out on some of the amazing stuff that the Carb-osphere has to offer. Life is all about balance my friends.

11) Gratitude

Most times we focus the majority of our energy on the things we want instead of all of the amazing things that we have. This can lead us to a state of tunnel vision and even worse, a state of nothing ever being good enough. This ties back into recognizing non scale victories, and not placing all of our eggs into the scale basket. Constantly checking in on what we are excited and happy about, allows us to enjoy our journey. When you fall in love with the process and enjoy everything going on around you, you develop an unstoppable momentum that catapults you to further results.

12) Hydrate/Sleep

Water is the magic elixir of life. Well its not really magical, but it is very essential. Many times we mistake the feeling of being hungry with what actually is dehydration. Putting yourself in this position sabotages fat loss. You just feel out of it cognitively and are more inclined to make some fuck boy decisions, so just stay hydrated people.

Sleep is pretty essential for pretty much everyone of your physical systems. In addition to wrecking your hormonal profile, a lack of sleep, leads you to crave more sugar and starch, making it harder for you to get the good stuff into your diet. Its also much harder to stay committed to a healthy lifestyle if you don’t have the energy for it

While both of these habits deserve their own bullet point, I believe that the lack of either leads to similar issues so I paired them together.

13. Strength Training (Movement in general)

Let’s get this out of the way before we go any further: being stronger kind of makes life much easier.

Need to haul groceries up your fifth floor walkup?

No problem.

Need to carry a damsel in distress out of a burning building?

Bring it on.

Want to kick start fat loss in a radical way?

Lifting will help you drop the last 10lbs.

Besides the perks in the strength department, weight lifting comes with a plethora of benefits.

First off, you will look outstanding in your birthday suit. People who lift weights lose more fat and burn more calories at rest than those who don't. As you strength train and increase the lean muscle on your frame, you build a bigger and more efficient engine that requires more energy to operate. This translate to a higher metabolism and a hotter infrastructure in a shorter period of time. Your clothes will fit you better and you will be happier/filled with more energy. You will also decrease your chances of developing diseases such as cancer & diabetes. Forget about the physical and health benefits- there’s more. In addition to these, lifting weights helps drop your stress levels, improves your mood and gives you clarity of mind. Now I mentioned lifting weights here but movement in general is key.

Hate lifting?

Ill eventually get you to come around boo boo, but in the mean time just start moving. Find something you love and go for it! A healthier you, makes for a more enjoyable life, wouldn't you agree? 


Motivation comes and goes, but your habits stay with you during your high and low times. The scale wont move how you want it to every week (the scale…..that liar deserves a whole other post!), but when you have systems in place you can win on a long term basis.

Interested in learning about Habits?

Ya know, how to build them or how to get rid of the ones that are holding you back?


I just so happen to be launching a FREE 7 day jump start challenge this Monday (11/11/18) that dives into just that. Not only will I get you sweating every day, but I will also teach you how build the habits necessary to make this a lifestyle.

You in?

I thought so! Sign up below!

Before you go, talk to a brother. Which of the habits above have you struggled or had success with in the past?

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