When it comes to achieving results in and outside the gym, people often get discouraged with slow or little progress early on. Oversight of two other major factors, nutrition and lifestyle, can often be the culprit. It is vital that when we begin our journey towards health and wellness, we take a three-tiered approach (Exercise, Nutrition and Lifestyle). This will not only maximize your efforts, but also ensure you get the results you want that stick long-term. How quickly we get to your goals and see the results you are after depends on your ability to consistently place eggs equally into each one of these baskets.
Tier 1: Exercise
The benefits of regular exercise include: improved mental health, reduced blood pressure, increased bone density, better sleep, increased confidence and increased metabolism, to name a few.
Regular exercise is crucial for maintaining a healthy body and achieving your fitness goals. Here are some strategies to help you make the most of your exercise routine:
Hire a professional: (Before beginning any physical activity, you should get assessed and cleared.) If you're unsure of where to start, reach out to a personal trainer for a consult. Let them guide you through the process to make sure you feel comfortable getting started and will be safely performing a routine.
Set clear goals: Define what you want to achieve through exercise. Whether it's building strength, losing weight, or improving overall fitness, having specific goals will help guide your workout choices. A professional should help flesh these out with you.
Find activities you enjoy: Engage in physical activities that you genuinely enjoy. This could be anything from jogging and swimming to dancing and pickleball. When you enjoy your workout, you're more likely to stick with it!
Mix it up: We all know someone who has their "routine." Our bodies are highly adaptable and it won't cut it for 30 years, yet alone 4 weeks. Avoid getting stuck in a the same routine and incorporate a variety of workouts throughout the week that challenge different muscle groups and keep things interesting. Try incorporating bits of everything, from cardiovascular, strength and plyometric training to mobility/flexibility exercises and even outdoor activities.
Be consistent: Consistency is key when it comes to exercise. You have to set a realistic schedule that works for you and stick to it. Aim for a balanced mix of cardiovascular and strength training, and make sure to incorporate rest days to allow your body to recover.
Tier 2: Nutrition
Nutrition obviously goes hand in hand with exercise. For now, let's not go into depth on nutrition in sports performance, but rather focus on why a healthy and balanced diet plays a vital role in achieving your desired results. Firstly, notice how I didn't say "dieting." It is important to understand the difference. "Dieting" is what most people think of when someone says "diet." The difference is that a diet, is what your food/beverage consumption makeup is versus dieting, which tends to be restrictive eating (think Atkins or Keto diet).
A basic rule many follow in regards to weight loss is the acronym CICO. Calories in, Calories out. If someone needs 2,000 calories per day to maintain their weight and they consume 2,000 calories per day, they should hypothetically stay around the same weight. If they were to consume more than that, weight gain. Less than that, weight loss. This is why many of the popular diets are "successful." Because of the restrictive makeup of the diets, many of them heavily limit or completely eliminate entire food groups one is allowed to eat and, as a result, less overall calories are consumed. The major flaw in them is that once people come off the diets, they have only learned how to be restrictive not balanced.
A healthy and balanced diet, in my opinion, is a made up of the following:
Whole foods: Focus on consuming whole, unprocessed foods that are rich in nutrients. Incorporate varieties of fruits, vegetables, lean proteins (if you can), whole grains, and healthy fats into your diet.
Portion control: Most people grossly overestimate what a proper portion looks like. I'd recommend starting by read the nutrition label and familiarizing yourself with what an actual serving size looks like. A "handful" of almonds may actually be 2-3 oz. and more than half your daily recommended intake of fat.
Hunger Cues: Pay attention and listen to your body's hunger and fullness cues. I am guilty as the next person for mistaking my lack of hydration as a cry for that second serving of pasta. After you've finished your plate/bowl, drink some water and wait 15 mins. If you're still hungry, have another appropriate serving.
Hydrate adequately: Drink plenty of water throughout the day to stay hydrated. Limit sugary beverages and opt for water, herbal teas, or infused water instead. Try to carry a refillable water bottle with you everywhere you go. Every time after you go to the bathroom, drink more.
Plan and prep meals: Take the time to plan and prepare your meals in advance a few times each week! This helps you make healthier choices and avoid relying on fast food or unhealthy snacks when you're pressed for time or on the run. Look to social media, the interwebs or your favorite cookbook for inspiration. Find a few staple meals that you can easily make and won't get tired of. For me, one of my staples is "Stick to your rib oats" (Steel Cut Oats w/ Peanut Butter, Chocolate Protein Powder and Berries). I turn the stove on while feeding the dog in the morning and then mix all the ingredients in a glass container to take to work with me. Effortless as boiling water and keeps me full for hours. The other is chicken breasts. I typically cook around 4-5 lbs of chicken at a time and eat one breast with a meal throughout the week. Whether it's chicken and rice, chicken on a salad, chicken in a taco, or chicken quesadillas! Additionally, there are a lot of meal prep services that deliver "ready-to-eat" meals right to your door.
Enjoy yourself: It's okay to "treat" yourself to what the fitness industry dubs "cheat meals" from time to time. It is important for your mental health as well as enjoying life. I cannot imagine the holidays without the endless desserts. Or raising a glass of wine to toast friends and loved ones over a promotion or "fuck it" moment on a random Monday. That's part of life and it's too short not to enjoy it. It's okay to have a beer or two, but not ideal to indulge multiple times per week. It's okay to have some dessert, but not ideal every night of the week. We all have pretty good ideas of what our weeks look like ahead of time. Plan accordingly to enjoy that special night of the week or month by letting loose a little bit. Just make sure the treating doesn't become the diet and that you get back on track right afterwards.
Tier 3: Lifestyle
Whenever I'd get into trouble with "friends" growing up, my dad used to tell me, "If you hang in the barber shop long enough, you're bound to get a haircut." It used to drive me crazy. "What do you mean?!" It didn't click until I started taking health and fitness seriously. That is why the final and maybe must important tier to this approach is adopting healthy lifestyle choices. These choices can significantly impact your overall well-being and make or break your ability to achieve your goals.
Consider the following strategies:
Prioritize sleep: Aim for seven to eight hours of quality sleep each night. A good night's sleep is crucial for recovery, hormone regulation, and overall health. Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Also, we often use exercise as a means to cause micro stress to our connective tissues, muscles and joints in order for them to adapt and rebuild stronger. Without adequate sleep, the body's inflammatory response time may be increased and leave you unprepared to continue with your exercise routine. Turn all electronic devices off an hour before you want to fall sleep, and create a night time routine. (i.e. Shower, brush your teeth, do some stretches, write in a journal).
Manage stress: Chronic stress can hinder progress towards your goals. Remember, exercise cannot be your only method for reducing stress! Find and plan moments throughout your day that are aimed at reducing your stress. Put the phone down and try meditation, deep breathing exercises, yoga, or just a walk outside. It's important to find what works for you!
Stay consistent: Consistency extends beyond exercise and nutrition. Make sure to consistently implement positive lifestyle habits such as managing stress, prioritizing self-care, and maintaining a balanced work-life routine. Without consistency, it is a not a lifestyle. Build a solid foundation, and your good habits will stick.
Seek support: Surround yourself with a supportive community or enlist the help of professionals, such as personal trainers, registered dietitians and/or therapists who can provide guidance and accountability.
By adopting this three-tiered approach of exercise, nutrition, and lifestyle choices, you can optimize your efforts and achieve the results you desire. Remember, it's not just about quick fixes but rather a commitment to long-term health and well-being. It's a lifestyle we are trying to create. It cannot be bought. You have to want it, work hard at it and live it.
Note: This blog post provides general tips and suggestions. For personalized advice, please consult with a healthcare professional or nutrition expert.
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