Healthy habits without a gym: getting started with Habits Coaching

Choose a priority you can describe

“I want to feel better” might become “I want to take a movement break during my workday” or “I want to plan a meal before I am in a rush.” Start by noticing what happens now, when the difficulty arises and what you would like to try.

You do not need to begin with exercise, food, sleep and meditation all at once. Choosing one priority gives you space to notice what helps and what needs adjusting. Build the routine around your circumstances rather than an ideal checklist you cannot keep up with.

Examples of habits we can work on

Movement and active recovery: finding a walk you enjoy, making time for bodyweight strength or scheduling mobility breaks. The choice and intensity are adapted to your starting point; you do not need to buy equipment to plan a first step.

Food and general nutrition: preparing a shopping list, organising mealtimes and meal options, making room for variety or remembering to drink water. This is everyday organisation, not the prescription of clinical diets.

Rest and emotional wellbeing: trying an end-of-day routine, identifying moments to disconnect, writing a reflection or reviewing personal boundaries. Meditation and spirituality: exploring attention, presence and what is meaningful to you, respecting your beliefs. These are examples for discussion, not mandatory tasks for everyone.

Make the plan specific enough to review

One planning example is: “After closing my computer, I will go for a walk on a route I enjoy; if I cannot go out, I will choose a movement break at home.” Duration and practice are chosen for your circumstances. To review the habit, it helps to know when you will try it and what alternative you have.

During the week, keep a simple note of whether you tried it, what helped and what made it difficult. If a time does not work, change the time or scale down the action. Review is a way to learn from your circumstances, not to turn every day into a personal assessment. If you already enjoy a sport or have a gym, that resource can be included too.

When it can make sense to seek guidance

Guidance may interest you if you have several ideas but do not know what to prioritise, or if you want to discuss difficulties and adjust a plan with follow-up. Habits Coaching includes four individual 45-minute sessions, one per week, with Fernando Castilla: an initial review, goals, a personalised plan and follow-up.

The full programme costs MXN $2,000 or USD $100 and includes platform access with guided meditations, reflections and conversations. Standalone sessions are not sold. The optional Pachamaya stay is quoted separately. You can request financial support, subject to review and availability.

You do not need to wait until you own equipment before applying. Share what you want to work on, your schedule and your resources. The programme offers habit guidance and does not replace medical care, psychotherapy or clinical nutrition. It does not promise that every habit will be established by the end of the month.