Chances are, if you are reading this, you have some sort of health/fitness goal that you want to pursue. You may not know where to begin. There are all sorts of people and programs who want to offer you advice, sell you a product, and it can definitely be confusing. It might even leave you feeling like you are so far behind, that you need to completely overhaul your life to make progress. I am here today to tell you, just start walking. This blog is going to give you the basics. Plain and simple. I believe that you need to do these 7 things, before you worry about some new diet, muscle-up program, or fancy stretching routine. If you would rather watch a video than read, you’re in luck! Coach Mo and I sat down to discuss where to start.
If you sleep less than 7 hours a day. Your time would be better spent by sleeping, than almost any other task. Yeah, I said that. Sleep is the most powerful recovery tool that you have. Sleeping less than 7 hours for several days literally decreases brain function. Not to mention your hormones getting out of whack. It is pretty well accepted that you NEED 7-9 hours of sleep. Some athletes need more. But we all need at least 7 hours of quality sleep.
60% of you is water. You need to drink water. Coffee does not count as water. Juice does not count as water. Soda does not count as water. Only water counts as water. Your body weight in pounds divided by two equals the amount of water in ounces you should drink in a day. You will be amazed how much your body will respond to enough water. Get a reusable bottle. Fill it up. Drink your water.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” That is not always easy, but it is pretty simple. Don’t eat processed garbage. Once your nutrition falls into this category, more than 80% of the time for at least 6 months. Then we can talk about your macro breakdown, or some diet you want to try, or how to optimize performance.
Go to the gym 4-5x a week. For extreme beginners, 3 might be better.. While you are there, “Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.”
5) More Exercise
Many of you go to the gym so that you have the ability to do things outside of the gym. What use is all that fitness if you never use it? Play with your kids/grandkids. Go for a walk, hike, jog, run, bike, canoe, kayak and anything else you desire. “Regularly learn and play new sports.” Don’t turn down opportunities to play a friendly basketball, baseball, softball, or kickball game. It might be a ton of fun.
A growth mindset is an absolute necessity. You have to believe that you are capable of achieving your goals. If you don’t have a required skill, you will learn it. If you have a setback, you will over come it. Hard work, and belief is how you get what you want. A growth mindset is not something you are born with, you learn it. It can be shaped, and molded. Reading books, and seeking out people who work hard and achieve their goals will transfer to you. If you are afraid of your goals, that means they might be big enough. “If it is humanly possible, then it IS possible. Know that YOU can do it. So do it.”
7) Build Healthy Relationships
Having a group of people around you, who have your best interest at heart can change everything. It’s not enough to just be on a good team, you also must be a good teammate. We will be diving into building healthy relationships. This can be complex. The first step is to treat others how you would like to be treated. Bet your Mom told you that a time or two!
Get to Work
If you think of your fitness as a journey to the north pole. You first need to know what direction is north. This blog gives is your compass. If you find yourself missing any of these 7 steps. You know that you have lost your bearings. You can always fall back to these basics to get yourself back on track. You can dig deeper, learn more about each, and tweak it to fit you best. At least now you know what direction is North, with regards to your health and fitness. So start walking.
If you are in need of a travel guide, partner, or someone to read the map for you on your fitness journey. Contact us via email at firstname.lastname@example.org, Facebook Icehouse Fit, or Instagram @icehousefit