Most of the time we overcomplicate fitness.
When it comes to living a healthy life, there are a few basic necessities:
- Movement
- Sleep
- Proper nutrition
- Stress management
That’s pretty much it. Get those four basics under control and you don’t really need to do much else unless you want to.
The problem is too many of us are doing one but not the other three. We think the solution to our problem is exercise, when in fact without proper diet, exercise will only get you so far. If you’re working out and eating fairly well but sleeping three hours a night don’t expect the scale to move.
Many women I talk to every day are frustrated. They want to change their bodies, they want to feel good and they’re trying. Really hard. They go to the gym but maybe aren’t sure what to do so they hop from program to program. They eat healthy for the most part but aren’t sure how much to eat (many are eating too little) or they nail the weekdays but blow it on weekends. They work, have kids, volunteer, take care of their homes and families. They are stressed out and sleep deprived. And they don’t understand why they can’t lose weight.
We are all looking so hard for that magic pill or the “secret” that’s missing. That one program or diet or detox that will finally get us to our goals.
We’re overlooking the basics.
Movement. Nutritious food. Sleep. Stress management.
The four pillars of health. If you do anything do these four things.
If you don’t do these four things, don’t waste your time doing anything else.
You want to know the magic pill that will finally get you where you want to be?
Activity
Move your body at least 30 minutes a day six days a week. If you can do more than that, strength train 2-3 days a week and do some type of aerobic activity the other 2-3 days.
Proper Nutrition
Eat a diet made of mostly fresh, whole, nutrient dense foods. Skip the drive-thru and liquid calories. Get at least 25g of fiber daily and 100g of protein daily. Eat balanced meals throughout the day and don’t stuff yourself. Eat until you feel satisfied. Do not starve.
Sleep
AT least six hours a night, preferably eight. Turn off electronics a half hour before bed, move the TV out of the bedroom and find ways to relax your mind. Sleep deeply and often as much as possible. Make it a priority.
Manage Your Stress
Life is hard and things happen and we can’t always control them. Yoga, meditation, therapy and exercise are all great ways to deal with stress. Take time out of the day to sit and breathe. Journal things you are thankful for. Stay off social media.
Want to look good, feel good and live a healthy, happy life?
Be relentless with the basics.
Practice them until they become habit and defend those habits like your life depended on it. Prioritize the basics. Do not allow anything to remove them from your life.
Once you have the basics covered you can move into what’s next. Taking your training to the next level, dialing in your nutrition for better results, maybe a fitness competition or a strength or aesthetic goal. The sky is the limit.
But not until you’ve mastered the basics.
Be relentless with the basics and flexible with everything else.
There will be times when life gets in the way and priorities have to shift. So long as the basics are ingrained in you like breathing you’ll never be too far from getting back on track or being where you want to be.
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